Fuel Smart Week 2

The Micro Biome Reset


  • Leave at least 3 hours between meals 
  • Do not eat 3 hours before bed. 
  • You may drink water, tea and coffee (all black) nothing else. 

Day 1

Green banana’s (you should be able to peel them but have to chew them quite a lot), Grapefruit 

  • Make sure you eat the grapefruit flesh… not just the juice.
  • Eat until satisfied. Have at least 1 whole grapefruit and 1 whole banana, up to as much as 2 whole grapefruits and 6 semi-green banana per meal.  Most people eat 1 grapefruit and 1 to 3 bananas per meal. 

Day 2

(Strawberries, blackberries, blue berries, raspberries) + walnuts

  • Every meal eat up to 500g of 1 of the berries (do not mix the berries within the meal itself, so don’t for meal 1 have strawberries and blueberries but it is fine to have strawberries for meal 1 and then blueberries for meal 2). 
  • Add 25g of Walnuts to each meal. 
  • The meals will seem very large. Get out a 10.5 inch dinner plate and the amount of berries each meal will cover as much as half the plate. 
  • Stick to one type off fruit per meal. Each of the 4 fruits mentioned ( blackberries, raspberries, blueberries, and pomegranate seeds are functional in different ways)
  • You don’t have to change fruits at each meal. If you prefer you can stick to one the entire day

Day 3 

Lean steak (grass fed steak is best but any lean protein will suffice) sweet potato, potato, plantain, yuca

  • You can eat as much as you like each meal but be sure to maintain the ratio of 1 fist of protein to every 2 fists of carbs.
  • IMPORTANT: Ensure you let the carbs cool for at least 15 mins, this allows the resistant starch within them to change to the type which your bugs love the best! 
  • You can add butter to the potatoes.

Day 4 

Today is a checkpoint day. 

As your body fat is coming down, a critical aspect of being one and done with fat loss is managing hormonal over/under shoots from key weight control hormones like Leptin, organs like the arcuate nucleus in the hypothalamus, and proteins like FGF21. 

The purpose of this day is spin down multiple mechanisms based on how the meal patterns and hacks interact with your body. 


1. Take 1000mg Berberine or 300mg Alpha Lipoic Acid or both.

2. Have 1 scoop whey protein w/cinnamon and olive oil.


Breakfast is a very large meal. Research has shown very large breakfasts during active fat loss can help mitigate weight regain. 

What we want is to get a real sense of fullness, stomach dilation, and satiety with lots of flavour. 

CALORIES: This is a huge breakfast. You want to make this around 50 percent of the days total calories. macros are broken out 30/40/30 – carbs/protein/fats.

Breakfast Option 1:

Pancakes or toast (preferably sourdough)

Eggs and egg whites with onions, mushrooms and shallots.

Turkey bacon

Breakfast Option 2:

Steak and eggs with hot sauce

Breakfast Option 3

Large breakfast burrito with 1-2 eggs, 4-6 egg whites, cheese, avocado, bacon, onions, and hot sauce. 

Breakfast VEGAN Option 1:

Large baked potato with egg replacement and soy chorizo

Breakfast VEGAN Option 2:

Gluten free pancakes with Chickpea Omelette 


1/2 to full grilled cheese sandwich. 

Believe it or not, dairy is a critically important food for weight maintenance. Research has shown that it has the unique ability to increase the rate of fat oxidation (fat burning) during both the active weight loss phase and the maintenance phase.  

Cheese contains specific long chain sugars called glalacto-oligosaccharides. These long chain sugars have been shown to do something we already knew – they can reduce  appetite. In other words, cheese is filling. They have also been shown to reduce inflammation. This meal is designed to capitalise on the Leptin increasing power of breakfast, to double down on making the body feel full and satisfied while actually helping fat oxidation. 

Hacks: Add jalapeños and mustard.


Large bowl of soup

Soup and broth have unique effects on satiety and food intake at subsequent meals. Considering the impact the previous two meals have had on satiety and fullness, our goal the 2nd half of the day is to offset weight gain. Soup is the perfect solution. Soup will enable satiety will decreasing food intake later, which will allow an aggressive meal for fat loss tonight to offset the higher caloric load in the morning. Whilst continuing to drive satiety while setting up for an aggressive fat loss meal at dinner.

Choose from:

  • Large bowl of chicken vegetable soup.
  • Large bowl of vegetable pho.
  • Large bowl of broth tortilla soup with Jalapeños.


The goal of a pre dinner snack here is to offset any hunger while not raising insulin. Choose 1 of the following in order of preference


An Orange

Tablespoon peanut butter


The purpose of dinner is to offset the rest of the day.  Here are 3 possible meals that each work in different ways but are all effective. 

Dinner Option 1:

Egg White Omelette

4-8 egg whites

Raw onions, asparagus, shallots, garlic

Jalapeños or hot sauce or both.

Sprinkled small amount of cheese.

Dinner Option 2:

1-2 scoops of whey protein with 1 teaspoon olive oil and cinnamon.

Dinner Option 3:

Lean chicken with no skin and raw green beans. 

Day 5, 6 and 7

Simply repeat day 1 – 3 

Swaps List

To be used if you can not tolerate a given food. 

Grapefruit => Blood oranges, bilberries, pommello, black grapes, blackberries, blueberries, raspberries. (See grapefruit list of drug interactions below. Do not consume grapefruit if you are on any medication listed)

Semi Green Banana => Baked potato, cooled brown rice

Raspberries => blackberries, blueberries, acai berries

Blackberries => black currant, chokeberry, black raspberry, cranberry, pomegranate (Do not do more than 1 meal w pomegranate. Can be hard on stomach at first.) 

Baked potato => Cooled brown rice, sweet potato, steel cut oatmeal ( lightly cooked) 

Eggs => Egg beaters, lean steak, turkey, salmon, 

Chicken => Turkey, lean steak, egg beaters.

If you are on any of these medications do not eat grapefruit.

  • Aliskiren (Tekturna) – also apple juice, orange juice
  • Alprazolam (Xanax)
  • Amiodarone (Pacerone)
  • Atorvastatin (Lipitor)
  • Carbamazepine (Tegretol)
  • Cilostazol (Pletal)
  • Clarithromycin (Biaxin)
  • Cyclosporine (Gengraf, Neoral)
  • Colchicine
  • Dronedarone (Multaq)
  • Erythromycin (E.E.S., Eryped)
  • Felodipine (Plendil)
  • Fentanyl
  • Fentanyl transdermal system (Duragesic Skin Patch)
  • Fexofenadine (Allegra)
  • Flibanserin (Addyi)
  • Indinavir (Crixivan)
  • loratadine (Claritin)
  • losartan (Cozaar)
  • lovastatin
  • Ilotinib (Tasigna)
  • Naloxegol (Movantik)
  • Palbociclib (Ibrance)
  • Pazopanib (Votrient)
  • Pimozide (Orap)
  • Ranolazine (Ranexa)
  • Saquinavir (Invirase, Fortovase)
  • Sildenafil (Revatio, Viagra)
  • Simvastatin (Zocor)
  • Tadalafil (Adcirca, Cialis)
  • Vardenafil (Levitra, Staxyn)
  • Verapamil (Calan, Calan SR)
  • Warfarin


Sleep is essential for weight loss as it balances hormones, blood sugar and mood.

If you0’re waking up in the middle of the night it’s to do with one of 2 things generally, cortisol and/or blood sugar. Now these 2 are linked so when blood sugar drops cortisol is released to raise blood sugar. However if this happens in the night the cortisol spike will wake you up. The other way cortisol plays in to disrupted sleep is if your Circadian rhythm is disrupted and you release cortisol way too early in the am meaning you wake up at 3 or 4 am wide awake for no particular reason and then get sleepy again around 6 – 7 am.

So we need to give you enough energy to manage a full nights sleep whilst spinning down cortisol and restoring proper circadian function.

Now before we go in to that let’s address and elephant in the room. Eating late…why is it an issue?

Not so much that food eaten late goes straight to fat as we’ve led to believe, it’s more that eating late will often keep you awake which leads to poor sleep which leads to weight gain.

So it’s not that we can’t eat late it’s that we need to be strategic in what we eat.

So for example if before bed you were to eat:

  • Grilled Cheese Sandwich
  • Honey

These might help you sleep for the exact reasons we’ve mentioned earlier.

Believe it or not, dairy is a critically important food for weight maintenance. Research has shown that it has the unique ability to increase the rate of fat oxidation (fat burning) during both the active weight loss phase and the maintenance phase.  

Cheese contains specific long chain sugars called glalacto-oligosaccharides. These long chain sugars have been shown to reduce  appetite. They have also been shown to reduce inflammation. Cheese also contains peptides which helps us sleep whilst also reducing cortisol.

So a cheese sandwich may help you sleep whilst actually helping fat oxidation overnight. 

Honey will simply give you enough glucose to be able to last through the night without the body waking you at 4am as it’s starving.

Coffee is obviously a huge factor when we are talking about cortisol as it acts to stimulate Cortisol directly. So if you’re struggling to sleep one of the first things I would do is cut down/out as much caffeine as you can. Now this is easier said than done I get it, but to start with you can replace coffee with Cacao (not coco or normal drinking chocolate which is full of rubbish). Now cacao still contain caffeine but a lot less than coffee and it tastes of chocolate…nuff said!

If non of this works I present a more advanced protocol on the Sam Recommends page, Sleep section. Just take 1 serving of each supplement 20 mins before bed.