How To Prime Your Metabolism For Effortless Fat Loss (Part #1)
Metabolic Priming Week #1
You’ve probably heard this before:
“Just eat less and move more.”
And maybe you’ve tried that.
You cut your calories. You skipped meals. You dragged yourself to workouts when you were already running on fumes.
And for a little while… it actually works.
The scale moves and you feel like maybe—just maybe—this will be the thing that finally sticks.
But then… your body stopps responding.
You feel tired. Hungry. Cranky. Your cravings explode.
And somehow, even though you were doing everything right, the weight came right back—plus some.
That’s not your fault.
And no, you’re not broken.
You’ve just been taught the wrong way to go about fat loss.
One that burns you out, messes with your metabolism, and leaves you chasing results you can’t maintain.
Let’s stop that cycle starting this upcoming week (Monday the 14th, 2025).
Because there’s a smarter way to go about losing fat.
It’s called a Metabolic Priming—and it’s not another strict diet or weight loss challenge.
It’s a system that helps your body work with you, instead of against you.
It’s a system designed for women with full lives, full schedules, and full plates (when taught correctly of course).
But if you reading this letter that means it’s ESPECIALLY for women like you 👊🏼.
Women who work full time (or are a full time mom), take care of everyone else, and barely have time to take care of yourself.
Imagine if you could actually lose fat, improve the way your body looked, and improved your confidence all while…
Not starving all the time.
Not constantly second-guessing what to eat.
And not dreading another 45-minute cardio session you don’t have time for.
But instead:
Eating food you enjoy.
Moving your body a few times a week in a way that actually feels doable.
All while watching your energy improve, your mood stabilize, and your confidence grow—because you finally understand how your body actually works.
That starts next week (Monday the 14th, 2025).
But I’m sending you this on a Friday so you have plenty of time to plan and prepare over the weekend so you can hit the ground running come Monday
Week 1 will be a lot different than any other weight loss approach you’ve tried before.
This isn’t about slashing calories or long grueling workouts.
It’s about pressing pause on the noise.
It’s about getting back in tune with what your body needs.
And it’s about building a system that’s simple & sustainable (so you never have to “start over” again.)
Week #1 is where everything begins to reset.
Because what you need isn’t another diet.
You need a reboot.
Up until this point, you’ve probably been doing too much.
And you've probably been stuck in the “eat less, move more” trap for sometime now causing your body to more then likely be under a good amount of stress.
Stress from food restriction.
Stress from life.
Stress from always being “on” but never feeling in control.
That stress doesn’t just affect your mood.
It affects your hormones, your metabolism, your appetite, your sleep, and your energy.
So no matter how “clean” you eat or how hard you train—your body holds on to fat, slows down your metabolism, and pushes back.
This is called metabolic adaptation.
And you’re not crazy for feeling like nothing is working.
Your body is doing exactly what it’s been trained to do: SURVIVE.
But now it’s time to teach it something new.
Here’s what we’re going to be doing differently…
Instead of focusing on weight loss, this week is about gathering data.
You’ll begin to see what your body actually needs to thrive (not just survive.)
And you’ll start giving yourself permission to stop grinding 24/7.
This is the foundation, and the fist step to lasting change.
Not just another quick fix.
But i’m tell you this now…
The goals isn’t to try and fix your metabolism overnight so you can hopefully see the scale come down as quick as possible.
The goal is to start with one simple, clear plan that fits your lifestyle WITHOUT a crazy amount of overhauling.
That’s what these Friday letters are all about.
The Problem With Most Fat Loss Approaches
Let’s call it what it is.
You’ve been taught that more discipline, more effort, and more restriction equals more results.
So you:
Slash calories to literally nothing
Skip meals
Work out every day (even when exhausted)
Push through cravings, fatigue, mood swings, and mental fog
And yet… the weight still creeps back on.
Or maybe it never really moves in the first place.
So you start to think, “What’s even the point?”
Here’s what’s really going on:
👉🏼 Your metabolism has adapted.
When you restrict your food intake for too long or push your body too hard, your metabolism slows down in response.
This isn’t exactly your fault but just biology doing it’s thing.
And the reality is that your body isn’t actually trying to sabotage you.
It’s just trying to protect you.
When it senses food scarcity or high stress, it flips into conservation mode.
Also known as metabolic adaptation.
When this happens your body will start:
Burns fewer calories at rest
Increases hunger hormones
Decreases fullness hormones
Make you feel more tired so you move less
Hold onto fat instead of releasing it
And the more you try to “out-diet” or “out-exercise” it, the harder it pushes back.
Thats why the typical fat loss advice like;
“Just eat clean.” “Do more cardio.” “Stick to 1,200 calories.”
just doesn’t work.
That advice might work for some women who want a quick fix.
But for women like you who already feel overwhelmed, stressed, and sleep-deprived, it becomes a recipe for burnout.
You need a system that actually supports your metabolism instead of stressing it out.
One that takes into account:
Your hormones
Your stress levels
Your energy demands
And your lifestyle
That’s what traditional diets ignore and why they keep failing you.
Up until this point,
You’ve been trying to solve a metabolism issue with just pure willpower.
And it’s left you frustrated, exhausted, and discouraged.
But what if you didn’t need more willpower?
What if the real fix was to stop doing more—and start doing what actually works?
This is where Metabolic Priming starts.
Not with deprivation.
Not with restriction.
But with awareness.
Week #1 is about learning how to fuel your body again… instead of fighting it.
That’s how you’ll be able to start moving forward WITHOUT spinning your wheels over and over again.
You can’t fix a stressed-out metabolism by stressing it out more.
And yet, that’s exactly what most diets ask you to do.
Cut more.
Move more.
Want it more.
But this doesn’t work (especially you’re already running on empty.)
The reality is your body is out of sync.
Not because you’re lazy.
Not because you’re undisciplined.
But because your metabolism has adjusted to the way you’ve been treating it for who knows how long now.
When your body constantly thinks it’s in survival mode (due to low calories, poor sleep, stress, and overtraining) it adapts.
It lowers your total daily energy expenditure to protect you.
And the more aggressively you try to fight it, the more resistant it becomes.
So you don’t need to “try harder” in order to see the results your looking for…
You just need to restore trust with your body.
That starts with giving it what it needs to feel safe again.
That’s the insight most weight loss approaches miss.
They only focus on short-term weight loss NOT long-term metabolic health.
But here’s what happens when your metabolism starts to feel safe again:
Your hunger and fullness cues stabilize
Your cravings fade
Your energy improves
Your sleep gets deeper
Your mood feels more steady
And fat loss becomes easier, not harder
This just doesn’t come from extreme diets.
It comes from giving your body the right inputs.
Most woman who have been trying to lose fat for some time now are honestly under-eating and overdoing it.
Especially moms and women who work full time or take care of the kids full time.
Your day is full of demands. Your stress is high. And your time is limited.
So it’s easy to fall into patterns like:
Skipping meals
Running on coffee
Eating whatever’s leftover from your kid’s plate
Pushing through exhaustion to get a workout in
Staying up late to finally have “me time”
This all adds up to a body that’s inflamed, tired, underfed—and stuck.
That’s why week #1 of Metabolic Priming is done differently.
We take the stress off.
We bring the awareness back.
We stop focusing on the scale and start tuning into what’s actually going on inside your body.
Fat loss becomes easier when your metabolism feels safe.
NOT when you eat less.
And NOT when you train harder and harder constantly.
But when your body stops fighting you and starts working with you again.
This is what you’ll start to feel as we move through this metabolic priming process together.
Welcome to Metabolic Priming Week 1: Track & Reset
This is where, instead of jumping into intense workouts or cutting calories, we start with something smarter:
We give your body a break.
We observe what’s really going on.
And we build the kind of awareness that sets the foundation for long-term results.
This isn’t about doing more. It’s about doing what works.
Here’s what this week is all about👇🏻
1. Start tracking your food—without changing anything.
Before we can reset your metabolism, we need to understand what it’s working with.
Use an app like MacrosFirst to log:
What you eat
When you eat
How much you eat
Your energy/mood/cravings afterward
👉🏼 Here’s a quick video on how to track food inside macros first 🔗
You’re not trying to be perfect.
You’re just collecting data—so you can stop guessing and start making smarter moves.
2. Keep workouts simple and sustainable.
We’re not cutting workouts this week—but we’re also not pushing for intensity.
Instead, stick to 3 full-body workouts this week.
Each should take you roughly 20–30 minutes.
These are designed to support your metabolism—not stress it out more.
(You’ll get the exact workouts in Section 5.)
3. No cutting calories. No restricting. No overhauling your meals.
This week is not about eating “perfect.”
It’s about observing your real intake so we can work from facts, not frustration.
That means:
No new diet plans
No guilt over carbs
No labeling foods “good” or “bad”
Your only goal is consistency in tracking.
We’ll look at your data at the end of the week and calculate your true average intake.
This number is your starting point.
And trust me—it’s going to be eye-opening.
Why this works is because most women try to start their fat loss journey with a hard stop.
They Cut everything out. Go all in. Hope it sticks.
But all that does is shock your system and set you up for another crash.
Metabolic Priming always starts by tracking and observing.
With this you’ll:
See your true habits (without shame)
Spot energy crashes and cravings
Notice what meals actually leave you feeling good
Begin to reconnect with your body again
And you’ll do it all without the guilt, pressure, or an “all or nothing” mindset that’s held you back before.
That’s why Week #1 isn’t about changing everything.
When you can see the patterns, you can change them.
Week #1’s Game Plan (Starting Monday 7/14/2025)
This week, your entire focus is built around two simple things:
Track your food—without changing it
Get in 3 short, effective full-body workouts
Let’s break it down.
Step 1: Track What You Eat (No Dieting)
Use the free app MacrosFirst and log everything you eat and drink each day.
Don't worry about being perfect. Just aim for honest and consistent.
This includes:
Meals
Snacks
Bites while cooking
Coffee creamer, condiments, extras
Do this for 7 full days, then at the end of the week:
Open your food diary
Add up the total calories from each day
Divide by 7 to find your average daily intake (macrosfirst should give you your weekly averages automatically but just in case they don’t)
That number is your current baseline and we’ll use it next week to start shifting your metabolism in the right direction.
Step 2: Stick to 3 Short Full-Body Workouts
These workouts are designed to:
Support your metabolism
Build lean muscle
Burn fat (without overtraining)
Fit into your busy day in under 30 minutes
Workout A – Full Body Functional Strength (Monday)
(3 sets x 15-20 reps with a 1m rest between sets for all movements)
Movement 1:
In Gym: Barbell Back Squats
At Home: Dumbbell Goblet Squats
Movement 2:
In Gym & At Home: Single Arm Dumbbell rows
Movement 3:
In Gym & At Home: Dumbbell Sumo Stiff Leg Deadlift
Movement 4:
In Gym & At Home: Dumbbell Z Press
Movement 5:
In Gym: Tricep Rope Pushdown
At Home: Lying Tricep Extensions
Workout B – Full Body Functional Strength (Wednesday)
(3 sets x 15-20 reps with a 1m rest between sets for all movements)
Movement 1:
In Gym: Barbell Deadlifts
At Home: Dumbbell Deadlifts
Movement 2:
In Gym: Barbell Incline Bench Press
At Home: Dumbbell Floor Press
Movement 3:
In Gym: Wide Grip Lat Pull Downs
At Home: Lying DB Pull Overs
Movement 3:
Movement 4:
In Gym & At Home: Dumbbell Zottman Curls
Workout C – Full Body Functional Strength (Friday)
(3 sets x 15-20 reps with a 1m rest between sets for all movements)
Movement 1:
In Gym: Barbell Standing Overhead press
At Home: Dumbbell Standing Overhead Press
Movement 2:
In Gym: Dumbbell Bench Press
At Home: Dumbbell Glute Bridge Floor Press
Movement 3:
In Gym: Bent Over Barbell Row
At Home: Bent Over Dumbbell Row
Movement 4:
In Gym: Cable Face Pulls
At Home: Dumbbell Rear Delt Flys
Step 3: Pay Attention to How You Feel
Every day, ask yourself:
How was my energy today?
Was I hungry between meals?
How did I sleep?
Was I bloated or gassy?
Did I crave sugar or carbs more than usual?
Jot this down in your notes app or journal. These patterns will help us adjust next week.
Your Weekly Checklist
✅ Track food and drinks daily
✅ Complete 3 workouts (A, B, C)
✅ Rest on off days or go for a walk
✅ Reflect on energy, hunger, and mood
✅ Calculate your average calorie intake at the end of the week
That’s it.
You don’t need to overhaul your life.
You just need to follow through with this simple system.
One week at a time.
One decision at a time.
Your End Of The Week Review
(read this ounce you’ve finished out week #1)
You’ve made it through your first week.
And even though the scale may not tell the full story yet—your body is already shifting.
When you slow down and give your metabolism what it needs, here’s what starts to happen:
You gain clarity.
For the first time in a long time, you’re not guessing what to eat.
You’ve tracked your meals.
You know your habits.
You can see patterns forming.
And now, you’re working from facts, not frustration.
You feel less pressure.
No more trying to be perfect.
No more chasing quick fixes.
You’re following a plan that actually fits your life (and that alone creates a huge sense of relief.)
It’s not all or nothing anymore.
It’s progress over perfection.
You move with intention.
Instead of forcing yourself through grueling workouts, you’ve kept it consistent.
You’ve proven to yourself that three short, effective workouts are doable.
That movement doesn’t have to be overwhelming.
That it can feel good and leave you more energized, not depleted.
You start trusting your body again.
You’re learning how your body responds to food, movement, and rest.
You’re noticing things like:
When you actually feel full
How much water you need
What meals keep you satisfied longer
Which foods leave you bloated or sluggish
That’s not just awareness—that’s empowerment.
And it’s the foundation for real, lasting fat loss.
Most of all… you realize this is possible.
You don’t have to starve yourself.
You don’t have to be perfect.
You don’t have to sacrifice your mental health just to lose weight.
This week, you’ve started to prove that to yourself.
And if you can do this week… you can do the next one.
You’ve done the hardest part.
You started.
You tracked your food.
You moved your body 3 times.
You stayed consistent—even if it wasn’t perfect.
And that’s the whole point.
This isn’t about doing it all.
It’s about doing what matters—and doing it consistently.
Here’s your next step:
Look back at your food tracking from this week.
Take your total calories from each day, and divide by 7.
That number is your average daily intake—your true baseline.
We’ll use that number in Week 2 to start gently increasing your intake by 5–10%.
Why?
Because your body needs to feel safe again.
That’s how we reverse the metabolic slowdown that’s been keeping you stuck.
We’re not slashing calories.
We’re not adding more workouts.
We’re building your metabolism back up (smartly, sustainably, and without the crash.)
So here’s what to focus on right now:
✅ Keep tracking your food
✅ Repeat the same 3 workouts this upcoming week
✅ Calculate your average intake
✅ Celebrate what you accomplished this week
And most importantly…
✅ Get ready for Week 2
This is where we start increasing your calories (without gaining weight) so your metabolism can start firing again.
You’re on the path now.
You’re doing it your way.
And we’re just getting started.
Much love,
Coach Anthony