Adam James.

FF&F Protocol 1

Here is a summary of the diet I’m using to achieve my health goals for Fat, Forty & Fed Up.  When I started I was a staggering 150kg.  My diet was extremely unhealthy and I was under a lot stress.  The doctor instructed me to exercise but to be gentle on my heart.

I didn’t want to just use any diet.  I’ve studied nutrition and physiology over the years so I wanted to develop a new set of protocols that are phased and adapted to get the best results for maximal health benefits, flavour, satiety & general well being for the entire journey back to an ideal weight, waist circumference, VO2Max and body fat %.  I didn’t want to lose weight as quickly as possible.  I’ve done that in the past.  It’s possible but it didn’t last because I didn’t change my whole lifestyle and relationship with food.  Doing it this way will lose fat slowly and healthy.

This Protocol, Protocol 1 is designed to go for about 90 days.  This should be done before losing fat so that you don’t cause unnecessary harm to your body.  It will also make losing weight easier.  

It’s better to think of excess fat not as the problem but as a symptom of the problem.  The problem is more precisely

  1. Insufficient Culinary Skills
  2. Injured Liver
  3. Injured Kidneys & Blood Filtration System
  4. Injured Pancreas Resulting in Insulin Resistance
  5. Injured Thyroid & Endocrine System
  6. Injured Gut & Microbiome


The body is great at repairing itself.  If we give it the nutrients it needs it will nearly always start to heal itself.  This protocol aims at doing this.  Fat loss will be a fortunate and pleasant side effect.

blueberry smoothie with chia seeds

1. Nutrition Loading

Diversity of colours and flavours is key.  Aim for a minimum of 30 different whole foods in your weekly diet.  If you’re like me it takes 90 days to learn new recipes to cook this much diversity from scratch.

It’s important not to “restrict” your diet.  This is proven to be disadvantageous for most people especially if you’re obese.  You need to consume as much tasty healthy food as possible.  The difficulty shouldn’t be in feeling hungry.  It will be difficult learning to cook new meals, that are tasty, with as many different whole foods as possible.  

  1.  Eat as much of the following foods
    1. Broccoli
    2. Green Beans
    3. Spinach
    4. Asian Greens
    5. Lettuce
    6. Kale
    7. Cabbage
    8. Carrots
    9. Corn
    10. Beans
    11. Lentils
    12. Chick Peas
    13. Cauliflower
    14. Sweet Potato
    15. Pumpkin
    16. Onion
    17. Avocado
    18. Capsicum
    19. Leeks
    20. Zucchini
    21. Tomato
    22. Bean Sprouts
    23. Beetroot
    24. Mushrooms
    25. Celery
    26. Egg Plant
    27. Asparagus
    28. Blueberries
    29. Raspberries
    30. Lemons
    31. Limes
    32. Unsweetened Pot Set Yoghurt
    33. Kombucha
    34. Sauerkraut
    35. Black Coffee
    36. Green Tea
    37. Herbs such as parsley, coriander, mint, rosemary, thyme, basil, oregano & chives

2. Moderate

Eat these foods in moderation

    1. Potato (no more than 200g per week)
    2. Dark Chocolate (no more than 200g per week)
    3. Red meat (No more than 1kg per week)
    4. Eggs (No more than 7 per week)
    5. Fish (Only consume with parsley, coriander and other herbs)
    6. Ginger 
    7. Garlic
    8. Red Wine (no more than 2 glasses daily)
    9. Chilli
    10. Milk (no more than 1L per week)
    11. Cheese (no more than 100g per week)
    12. Fruit (no more than 2 pieces per day)
    13. Honey no more than 20g per week

3. supplements

Take these supplements every day with food or in a smoothie (If you’re going to do this check with your doctor first!)

    1. Creatine Monohydrate 5g
    2. MSM 1g+
    3. Green Superfood Powder 2g+
    4. Probiotic (e.g. Inner Health Plus) 1 Capsule Only
    5. Multivitamin 
    6. Fish Oil 6 capsules or 9g
    7. Vitamin D 1 capsule or 25 micrograms
    8. Chia Seeds 3g+
    9. Flax Seeds 3g+
    10. Trail Mix including a variety of nuts and seeds 25g (no more)
    11. Raw Cacao 5g+
    12. Psyllium Husks 3g+

4. Phase Out

  1. Reduce & Ultimately Remove all processed Food
    1. Anything with an Emulsifier
    2. Sausage
    3. Bacon
    4. Ham
    5. Deli meats
    6. Canned meat
    7. Sliced lunch meat
    8. Refined Carbs
      1. Donuts
      2. Cake
      3. Bread
    9. Refined Sugar & food with refined sugar
      1. Cheap Chocolate
      2. Sugar in coffee

5. Wild Card

It’s difficult to not eat treats full stop.  It’s easier to have one day off per week and each time you have a craving say to yourself “yes, but not now, on this day”.  I currently use Saturday as my “cheat” day.  I find this sustainable.  The first few Saturday’s I ate so much junk food that I felt sick which helped cure me of the cravings!

5. Cold Hearted

Take a cold shower at least 3 times per week for 2 minutes.  If you can get into a cold ice bath or go swimming in a cold creek or the ocean during winter this is even better. 

6. Exercise

Consistency is king.  When I started I was 150kg.  I could barely walk.  I just did 30 minutes per day.  If it was raining, I walked inside back and forward in my home.  There are many forms of light exercise that you can do anywhere.  Yoga is a great one to do at home.  It is important to get at least one burst of cardio each day where you’re pushing yourself and raising your heart rate.  If you’re really overweight this could be as simple as walking up a hill.  Whatever your current maximum is.  If you do this every day for just a tiny amount it will provide dramatic benefits.  For fat loss to occur you need to mobile and oxidise the fat.  It has to be released into the blood and we need the right nutrition in our body to metabolise to get it out.  This is why “diet AND exercise” are both important together.  Diet is probably 80% of the mission and focus with a small amount of regular exercise.

other points

It’s not healthy to lose a lot of fat very quickly.  When we put on weight we generally do so by eating poor quality food.  That was certainly true in my case.  This food is filled with toxins.  As the fat is stored the lipids bind with the toxins and is stored as white adipose tissue, body fat, around the body.  As we lose weight, the adipose tissue is broken down and the toxins detach from the lipids and are released into the blood stream.  These toxins can cause serious damage to the body.  You can see this playing out by people who lose a lot of weight very quickly also appear to age quickly.  Part of this can (most probably) be attributed to toxins doing damage to the body.  There is a way to address this.  Antioxidants help bind to these toxic particles and free radicals so that we can poop and pee them out safely without harming us.  Considering this, I have focussed the first protocol of this diet on adding a huge amount and diversity of antioxidants.  I want a daily abundance of highly nutritious meals and supplements so that my body can purge the bad stuff as easily and safely as possible.


I’m not a professional.  Every thing I’ve written here is based on extensive research and personal experimentation.  But make sure you check this with your doctor first.  


If you do try this let me know.  Within 2 weeks you should notice a huge increase in energy.  Your skin will feel softer and your hair will change.  Let me know if you notice any other good or bad side effects.



I'm a musician, a podcaster, a blogger & I work in marketing. I live in Australia and have two dogs named Ned & Sasha.


Other Posts

Adam James Radio National
Media Articles

Caffeine Kindness on ABC Radio National

Originally Broadcast Sat 31 May 2014 at 9:48am https://www.abc.net.au/radionational/archived/rnfirstbite/suspended-coffee/5483134 They say that charity begins at home, but now it can start at your local cafe. The

Read More »


Sign Up To Adam's Newsletter here