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How improving your metabolism can sustainably improve your fat loss results

This isn’t the first time you’ve tried to lose body fat.

The problem with losing body fat is that the popular diets are difficult to reproduce day in and day out, often leaving you feeling like 2 different people — the dieting version of you, and the human version.

I want to show you the keys to making body fat loss and maintenance of a reasonable goal weight sustainable through focussing on reclaiming your metabolic health and overall function.

1. How Fat Loss Happens

Long term fat loss is achieved through 2 main mechanisms:

  1. Spending more calories then you consume via movement and metabolism.
  2. Your nutrition and sleep is of high enough quality that your body works well (hormones, digestive function, immune function).

In theory, this is simple.

However, whilst simply eating far fewer calories will definitely lead to short term fat loss, it’s been my experience during 20 years of coaching thousands of people, that this weight all comes back on.

That’s a lot of pain, for what is ultimately a negative result.

If you’ve dieted hard in the past, and ended up putting the weight back on, you still own something that studies often fail to consider: experience.

Do you want the experience of weight rebound after all that effort over and over again?

Absolutely not.

Enter a pro-metabolic approach to nutrition.

2. The Pro-metabolic Approach

Your metabolism is made up of all the chemical processes that occur inside of your body.

Move around, build muscle, eat nutrient dense food, sleep like a baby — and you’ll find that the amount of chemical processes occurring within your body increases.

So that’s it, in a nutshell: build your metabolism by eating a quality diet, build some muscle, prioritise sleep and ultimately eat ever so slightly in a calorie deficit if you’re trying to lose weight.

If you’ve never worked on your nutrition and strength training you can work with me to build those up here.

30 Day Metabolism Makeover

3. How To Eat for Your Metabolism and for Fat Loss

There are 4 things to consider when eating pro-metabolic:

a) overall energy intake

b) macronutrient intake (protein, fat, carbs)

c) micronutrient intake (vitamins, minerals)

d) minimising highly inflammatory foods, chemicals, pollutants & stress

At My Way Up, we’ve helped over 10 thousand people improve their metabolism, and we constantly notice the same problems:

  • not enough protein
  • not enough vitamins and minerals
  • not enough motivation and willpower
  • pursuit of perfection rather than progress
Below I’ve written out a simple, pro-metabolic approach to fat loss. Below is the food and activity pyramid (don’t forget to try to get a walk in daily), and below that, a sample pro-metabolic fat loss nutrition plan. You can get your own semi-personalised metabolic plan here.
Pro Metabolic Eating

Coach Steve’s recommended pro-metabolic meal plan

(sub like-for-like foods in and out based on your own preference).

Meal 1

  • Scrambled eggs - 2 eggs, 50ml egg whites, 20g parmesan cheese
  • 100g of your favourite melon
  • Coffee with collagen and milk of your choice (low fat)
  • 3 Organic Beef Liver capsules as your multi-vitamin

Meal 2

  • Caprese salad with leafy greens — tomato, extra virgin olive oil, salt, mozzarella, balsamic vinegar, leafy greens.
  • Carrot salad with coconut oil, salt & white vinegar. 

Pre-workout shake

  •  Hero Protein + milk of your choice.

Meal 3

  • Grilled white fish, roasted root vegetables (like sweet potato, pumpkin, beetroot, carrot), extra virgin olive oil drizzle.
  • Hero Protein custard — mix 3 or 4 tablespoons of Hero Protein with 100 mls of your favourite milk.
  • Debloat & Digest capsule.


Perfectly Pure Collagen
Hero Protein
Organic Australian Beef Liver Capsules


4. Making Fat Loss Progress

“Making progress” means improving.

Improving your metabolism likely means that you’re making improvements in your strength, body composition, sleep, body temperature, nutrient intake and food selection, your day-to-day movement such as your step count and getting in enough protein, including from collagen.

Progress isn’t:

  • how much you can starve yourself
  • how much you can burn the candle at both ends
  • how many supplements you can take at the expense of whole foods
  • crushing yourself in the gym or on the cardio machines

To truly make your fat loss journey sustainable, you need to be able to see yourself improving for years, and even decades into the future.

Want to get good at anything?

Don’t be a fly-by-nighter. Commit.

The same goes for fat loss. However, commit to something sustainable, that ultimately makes your life a more enjoyable one.

Pure Superfood Nutrition, Real results.

Follow the journey @mywayupnutrition