Health HQ Insider

Health HQ Insider

Share this post

Health HQ Insider
Health HQ Insider
Shredmaxxing Protocol (Part 3.)
Copy link
Facebook
Email
Notes
More

Shredmaxxing Protocol (Part 3.)

FAQs, details & troubleshooting to get you shredded for summer

Noah Ryan's avatar
Noah Ryan
Apr 27, 2025
∙ Paid
57

Share this post

Health HQ Insider
Health HQ Insider
Shredmaxxing Protocol (Part 3.)
Copy link
Facebook
Email
Notes
More
31
4
Share

Gm everybody. Welcome to Shredmaxxing Part 3.

This will go over all of the questions, caveats, and specifications I’ve come across the last 2 months since I dropped part 1. I’ll also cover new findings, tactics, and my experience shredmaxxing, de-shredmaxxing, and shredmaxxing again.

(If you haven’t read Part 1 & Part 2, do so first)

Feedbacks been great, appreciate all of you sharing

Starting from the top

The goal of this protocol is to UPREGULATE your metabolism. To signal a strategic level of abundance to your body so that it no longer feels the need to hold onto fat for a rainy day. To enable it to burn as much as it wants as mental/physical energy and allocate the rest to muscle growth.

Your metabolism is a flywheel: too slow and nothing happens, too fast and it destabilizes. You need to first prime it then ramp it up slowly

Start with just fruit, don’t even go into juice yet. Be relentless about segmenting your carbs and fats (never go over an 80/20 ratio of carbs/fats in a meal).

LEVERAGE THE STACK. Strategic supplementation makes sense in this context. It will get your metabolism up to speed smoother & faster

If you signal abundance without telling your body what to do with said abundance, it won’t work. LEVERAGE the newfound energy to not only move more, but think more. Your brain and muscles are metabolically taxing organs. Use them frequently to remind your metabolism that they are worthy of allocating energy towards.

Core Rules:

  1. Fruit Till Noon (FTN) — No fat or protein before noon

    1. If struggling with blood sugar or excess weight loss, leverage MCT oil or collagen powder

  2. Move Before Lunch — Enhance insulin sensitivity & glucose shuttling

  3. Don’t Mix High Fats & High Carbs — Avoid metabolic traffic jams

  4. Treat Fat Like a Supplement — Saturated fats > PUFAs, time fat intake

  5. Use the Fat Hierarchy —

    • S-tier: MCT, stearic acid (tallow, cocoa butter)

    • A-tier: EPA/DHA, lauric acid (coconut oil)

    • B-tier: Olive oil, mac nuts (sparingly)

    • F-tier: Seed oils, trans fats (never)

  6. Leverage Starches Around Training — Potatoes, rice, cooled starches

  7. One High-Fat Meal/Day, One High-Fat Day/Week — Optimize hormonal output, avoid insulin overlap

Daily Shredmaxxing Protocol

  • Wake Up: Salt water + sunlight + low-glycemic fruit (berries)

  • Morning (Until Noon):

    • Fruit only: Whole fruit, unpasteurized juice, smoothies

    • Add-ons (if needed): Collagen, coconut oil, nonfat kefir,

    • Supps: Taurine + B1 + L-Carnitine + Black Ginger

  • Midday Movement:

    • 5–30 mins light/moderate activity: walk, rope flow, pullups, sauna

    • Priming insulin sensitivity & mitochondrial activation

  • Lunch (Pre-workout Meal):

    • High-carb, moderate protein, low-fat

    • Ex: Potatoes + shrimp, rice noodles + sirloin

    • Supps: C3G, Taurine, CoQ10

This post is for paid subscribers

Already a paid subscriber? Sign in
© 2025 Noah Ryan
Privacy ∙ Terms ∙ Collection notice
Start writingGet the app
Substack is the home for great culture

Share

Copy link
Facebook
Email
Notes
More