The Metabolic Reset Protocol

Step 1: The Protein Anchor

• Action: Center every meal around a high-quality protein source.
• Metric: Target a daily intake of $1.2$–$1.6\text{ g/kg}$ of body weight. For a 150 lb adult, this is approximately 82–109 grams of protein.
• Selection: Prioritize foods with a high PDCAAS score (eggs, beef, poultry, seafood, and whey).

Step 2: The UPF Firewall (NOVA Group 4)

• Action: Implement “Strict Avoidance” of Ultra-Processed Foods.
• Metric: Limit added sugar to 10 grams per meal.
• Exclusion: Eliminate sugar-sweetened beverages, non-nutritive sweeteners, and foods containing petroleum-based dyes or chemical preservatives.

Step 3: Lipid Restoration

• Action: Replace refined seed oils with whole-food fats.
• Selection: Reclaim full-fat dairy, butter, tallow, olive oil, and avocado as nutrient-dense foundational fats.
• Focus: Use these fats to drive satiety and hormonal health.

Step 4: Energy Titration (The Grain Tip)

• Action: Treat whole grains and starchy carbohydrates as “fuel,” not a foundation.
• Guidance: Titrate intake (2–4 servings) based on physical activity. For sedentary windows or metabolic recovery, minimize this tier to manage insulin (HOMA-IR) levels.