Metabolism-Boosting Morning Protocol – By: Cal Dietz

Starting your day with a structured protocol designed to enhance your metabolism can significantly accelerate fat loss and improve overall performance. This approach intentionally omits carbohydrates in the morning to prioritize fat burning and metabolic activation. This would be performed 3 to 7 days a week. Make sure you have time to fuel for a game or practice when using this protocol.

Step 1: Morning Sunlight Exposure (5-10 Minutes)

Begin your day with 5 to 10 minutes of direct sunlight exposure to your eyes. This increases leptin levels, a hormone essential for metabolism regulation and appetite control, aiding in effective fat burning.

Step 2: Stimulate Metabolism with a Low-Insulin Beverage

Within 15 minutes of waking, consume a stimulant that minimally affects insulin levels. Effective options include:

  1. Green tea (optimal for fat burning and antioxidant benefits)

2. Coffee (highly effective stimulant, moderate insulin effect)

3. Mushroom Coffee ( Milder Caffeine Effect than Coffee)

4. Black tea (alternative with lower caffeine than coffee)

These stimulants also help activate fat burning and cellular metabolism.

Step 3: Healthy Fats for Insulin Stabilization (1-2 Tablespoons) Options Below – Add to coffee or Shake

Include healthy fats in your morning intake to further stabilize insulin and enhance fat burning:

  1. MCT oil or powder (preferred for rapid metabolism) In Tea, Coffee, Mushroom Coffee or Low Insulin Shake Below
  2. Organic olive oil (healthy alternative rich in antioxidants)
  3. Avocado ½

Step 4: Low-Insulin Protein Intake (15-25 grams)

Consume 15-25 grams of protein specifically selected for low insulin response and high digestibility:

  1. Whey protein isolate (ideal choice due to quick absorption)
  2. Pea protein isolate (vegan, highly digestible)
  3. Brown rice protein blend (hypoallergenic, moderate absorption)
  4. Protein mixtures , Other options are Mixing Bone Broth or Collagen Protein in Stimulates above or shakes.

Step 5: Sodium for Enhanced Nutrient Transport (½ to 1 teaspoon)

Add high-quality sodium to your morning routine to enhance nutrient transport and absorption, critical before exercise:

  1. Celtic Sea Salt
  2. Himalayan Pink Sea Salt
  3. Redmond’s Real Sea Salt

Step 6: Morning Low-Intensity Cardio (20-30 Minutes)

Follow your shake with a low-intensity cardio session, ideally a brisk walk outside:

Maintain a heart rate between 110-130 bpm to maximize fat burning without triggering stress responses.

Step 7: Timing for Optimal Metabolic Activation

Aim for a 1.5 to 2-hour fast after completing your morning activity. This fasting window maximizes AMPK enzyme activation, enhancing metabolic flexibility between fat and sugar burning. After the 2 hour mark you would make sure you are fueled up for your next workout or practice.

CAL DIETZ

Audax et Fortis Esto Pro Minoribus Fortunatis – CD

Citations:

  1. Morning Sunlight Exposure (Leptin & Ghrelin, Metabolic Regulation):
    • Figueiro, M. G., Steverson, B., Heerwagen, J., Kampschroer, K., Rea, M. S., & Appleman, K. (2012). Light modulates leptin and ghrelin in sleep‐restricted adults. Sleep and Biological Rhythms, 10(4), 290–296. https://doi.org/10.1155/2012/530726
    • Wang, L., Chen, X., Zhang, Y., & Ma, L. (2023). The complex effects of light on metabolism in humans. Nutrients, 15(6), 1391. https://doi.org/10.3390/nu15061391
    • Figueiro, M. G., et al. (2022). Acute impact of light at night and exogenous melatonin on sleep and metabolism. Frontiers in Nutrition, 9, 1079453. https://doi.org/10.3389/fnut.2022.1079453
  2. Green Tea, Coffee, Mushroom Coffee, Black Tea (Low-Insulin Stimulants & Fat Oxidation):
    • Hursel, R., & Westerterp-Plantenga, M. S. (2013). The effect of green tea and caffeine on fat oxidation and thermogenesis: a review. Nutrients, 5(11), 4336–4349. https://pmc.ncbi.nlm.nih.gov/articles/PMC3649093/
    • Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance. The American Journal of Clinical Nutrition, 87(3), 778–784.  https://pubmed.ncbi.nlm.nih.gov/18326618/
  3. MCT (Medium-Chain Triglycerides) or Olive Oil (Thermogenesis, Fat Burning):
    • St-Onge, M. P., Bosarge, A., Goree, L. L. T., & Darnell, B. (2008). Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. The Journal of Nutrition, 138(3), 595–599. https://pubmed.ncbi.nlm.nih.gov/18845704/
    • Zhu, Y., Wang, Q., Li, X., & Wang, J. (2022). Coconut oil and medium-chain fatty acids attenuate high-fat diet-induced obesity in mice by activating BAT thermogenesis and white fat browning. Frontiers in Nutrition, 9, 896021. https://doi.org/10.3389/fnut.2022.896021
  4. Low-Insulin Protein Intake (Whey, Pea, Rice, Collagen/Bone Broth):
    • Chen, Z., et al. (2025). Chemical properties of whey protein in protein powders and its impact on muscle growth in athletes. Journal of Dietary Supplements, 22(1), 1–15. https://doi.org/10.1177/1934578X251326124
    • Zawadzki, K. M., Yaspelkis, B. B., & Ivy, J. L. (1992). Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. Journal of Applied Physiology, 72(5), 1854–1859.  https://pubmed.ncbi.nlm.nih.gov/1601794/
  5. Sodium for Nutrient Transport:
    • Maughan, R. J., & Shirreffs, S. M. (1999). Sodium replacement and plasma sodium drop during exercise in the heat in athletes. European Journal of Applied Physiology, 80(3), 230–234. https://doi.org/10.1007/s004210050584
    • TrainingPeaks. (2024, June 10). Why Athletes Need Sodium.
  6. Low-Intensity Cardio (Fat Oxidation, Heart Rate):
  7. Post-Exercise Fasting and AMPK (Metabolic Flexibility): Birk, J. B., & Wojtaszewski, J. F. P. (2013). Effects of prolonged fasting on AMPK signaling, gene expression, and insulin sensitivity in human skeletal muscle. American Journal of Physiology-Endocrinology and Metabolism, 305(2), E272–E282. https://doi.org/10.1152/ajpendo.00008.2013