⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

EPL- INFORMATION FOR YOUR BUILDING SOUL

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⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

📐 CORE CONCEPT

Focus on larger molecular-weight foods to:

• Slow digestion
• Blunt insulin
• Increase thermic effect (TEF)
• Enhance satiety
• Lower spontaneous calorie intake

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🧬 HOW TO STRUCTURE THE DIET

🔻 FOOD GROUPS BY MOLECULAR SIZE & FUNCTION

Size Tier	Food Type	Examples	Use Case
Micro (<200 Da)	Simple Sugars, Alcohols	Glucose, Fructose, Ethanol, MSG	Avoid – causes insulin spikes, cravings
Small (200–1,000 Da)	Free Amino Acids, MCTs	Creatine, MCT Oil, EAAs	Targeted use – peri-workout or cognitive boosts
Medium (1,000–10,000 Da)	Short Peptides, Simple Proteins	Whey, Egg White, Lean Fish	Recovery + maintenance
Large (10,000–300,000 Da)	Fibers, Casein, Collagen, Complex Carbs	Collagen powder, lentils, green banana starch, psyllium	Foundation foods – slow-release energy, satiety, metabolic load

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📆 DAILY STRUCTURE FOR FAT LOSS

🥩 AM / Fasted Block (Catabolic Control)

• Water + electrolytes (sodium, potassium, magnesium)
• Optional: ACV + psyllium + warm water (gut scrub & prebiotic)
• Optional: black coffee + collagen powder (type I & III)

⏱️ You delay caloric absorption while staying metabolically active.

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🍳 Midday Meal (Controlled Refeed)

• 3–4 eggs (whole)
• Sardines or fatty white fish
• Cooled lentils or rice (~½ cup)
• Apple cider vinegar or kimchi (slow digestion)

Protein: 40g, Carbs: 15–25g net, Fat: 20–30g
This is your largest “real” meal. It’s structured, dense, and delayed-release.

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🏋️ Training or Mobility Block

• Intra: Creatine + 5g EAA + lemon salt water (optional)
• Post: Bone broth + gelatin + egg yolk smoothie

Training allows for small/medium molecules to be used without disrupting insulin control. Recovery favors collagen + gelatin to rebuild tissue.

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🥣 Evening Meal (Closure Meal)

• Casein protein or cottage cheese
• Steamed cruciferous vegetables (broccoli, cauliflower)
• Olive oil or ghee (minimal)
• Raw grated carrot or beet + vinegar (optional detox salad)

Protein: 30–40g, Carbs: <20g, Fat: 15–20g
High molecular weight + fiber → sustained release and improved sleep.

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🔁 ROTATION STRATEGY (FOR FAT LOSS)

Day Type	Goal	Adjustments
Standard MSD Day	Burn + balance	Focus on satiety and hormone control
Training-Intensive Day	Recovery	Add ~15g carbs peri-workout (fruit, rice)
Deep Cut Day (Fasting)	Push deeper into fat stores	Drop to 1 main meal + gelatin/collagen shake

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⚠️ COMMON MISTAKES TO AVOID

Mistake	Correction
Using too much oil	Keep fats minimal; rely on endogenous fat
Overemphasizing protein powder	Prioritize real proteins: eggs, sardines, casein
Skipping fiber entirely	Use non-fermentable fiber to enhance satiety without insulin spikes
Underhydrating	High TEF = higher hydration demand; use salt + minerals daily

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🧠 BONUS: HIGH-IMPACT MOLECULES TO EMPHASIZE

Molecule	Source	Benefit
Collagen (Type I & III)	Bone broth, collagen peptides	Joint, skin, gut lining; slow digestion
Casein	Cottage cheese, milk protein isolate	Blunts hunger for hours
Resistant Starch	Green banana flour, cold rice	Improves insulin sensitivity
Psyllium Fiber	Powdered or whole husk	Gut bulk, satiety, reduced glycemic load
Glycine	Collagen, gelatin, pork skin	Neurocalming, glucose buffer

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⏳ SIMPLE DAILY TEMPLATE

Time	Food/Event
7AM	Water + minerals + black coffee + collagen (optional)
12PM	Eggs + sardines + cooled rice/lentils + kimchi
3PM	Workout (add creatine, EAA optional)
4PM	Bone broth + gelatin
7PM	Casein + steamed greens + grated carrot salad

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Get so rich in fitness that nothing can break you down---

Q

How do I get fit?

It seems like whatever I do, it never seems to happen??

A

Learn to manage small sessions throughout the day for as many days as you can at a time. Eventually, this will become every day.

As life changes and progresses, use this fallback. Say you begin working a taxing job. Well, you can still manage to get in 3–5x Bodyweight Squats or Jump Squats on your break. Perhaps the next day you can incorporate Single-Leg Calf Raises? The point is that you are always driven to and through activity—and more to the point, that you are always doing something.

The same holds true for dietary measures and food intake. You'll notice that the more you do, the less food you are inclined to consume in a single setting—or really, sitting—as you simply won’t sit for very long.

High quality, pinpointed, accurate.

This raises the need to know what your base exercises are, as well as base foods. That’s where this channel—as well as my other channels and blogs—rotate back around to.

Train hard.

Stay focused.

But do so incrementally, a little at a time, all through the day.

Your prize isn’t sitting on your can—the prize is finding comfort and peace within the eye of the storm.