Hey Heart & Soil Tribe,
Dillon Randolph – Chief Researcher with Heart & Soil here.
Most people think fat loss = eat less, move more.
So they drop to 1500 calories. Then 1200. Maybe throw in some extra cardio.
And their body responds by… slowing everything down.
Lower testosterone. Higher cortisol. And a tanked thyroid function.
Your body thinks you’re starving so it holds onto every calorie for survival.
This is called adaptive thermogenesis, and it’s why you can work super hard in the gym, eat like a bird, and STILL not lose the stubborn fat.
I’ve seen it hundreds of times. And I lived it myself.
For years, I did 24-hour fasts once a week. Quarterly 5-day fasts. Chronic restriction, chasing weight loss and autophagy like it was the holy grail.
My testosterone dropped to the 200s-300s. My thyroid slowed, my cortisol spiked, and I looked and felt worse than when I started.
Then I flipped the script.
I started eating MORE…
High-quality animal foods, nutrient-dense carbs from fruit and honey, and stopped the endless restriction.
My testosterone shot back up to 760. My energy returned. And my body composition improved without obsessing over every calorie.
Here’s what actually works for fat loss:
PRIORITIZE PROTEIN FIRST
0.8 to 1 gram per pound of bodyweight.
Protein keeps you full, supports muscle building, and signals your body that you’re NOT starving.
Muscle is metabolic currency… the more you have, the more calories you burn at rest. So if you’re obsessing over calories, build more muscle instead.
STOP FEARING CARBS
Your body NEEDS carbs to build muscle, fuel workouts, support thyroid function, and keep cortisol in check.
Low-carb works for some people short-term (especially if you’re metabolically broken or pre-diabetic). But long-term restriction tanks your metabolism.
Carbs from fruit, honey, and raw milk give you energy to actually perform in the gym and recover properly.
And when you have energy, you move more. You lift heavier. You build the physique people actually want: lean and toned, not just “skinny.”
NOURISH YOUR METABOLISM WITH MICRONUTRIENTS
This is where organs become the unsung hero.
All your B vitamins (abundant in organs) help your body actually CREATE energy at the cellular level, literally turning glucose into ATP.
Magnesium supports stress management.
Selenium and iodine fuel thyroid health.
These are the foundation of a functioning metabolism. They aren’t optional nutrients.
And gram for gram, organs deliver more nutrient density than any other food on the planet.
You don’t need to eat pounds of liver every week. Even 2-3 ounces makes a massive difference.
Or just take Beef Organs and get nature’s ultimate multivitamin in a capsule.
WHAT ABOUT EXERCISE?
Diet matters MORE than exercise for fat loss.
But the best results come from both.
Here’s how to prioritize it:
#1 Walking (low-stress, accessible, burns fat without spiking cortisol)
#2 Resistance training (builds muscle, which burns calories at rest)
#3 Short high-intensity bursts (10 minutes of sprints 2x/week beats endless cardio)
Chronic cardio + calorie restriction = metabolic disaster.
Lifting weights + nourishing food = the lean, toned look people actually want.
THE SCARCITY TRAP
Fat loss isn’t about restriction. It’s about creating the conditions for your body to WANT to burn fat.
When you’re chronically under-eating, over-training, and stressed out, your body clings to every ounce of stored energy.
But when you nourish yourself with real food – high-quality protein, bioavailable nutrients, strategic carbs, your body gets the signal:
“We’re safe. We’re thriving. Let’s build muscle and burn stored fat.”
That’s the pro-metabolic approach.
And it’s why people on an animal-based diet often lose stubborn fat while eating MORE food than before.
WHERE TO START
Prioritize protein at every meal (meat, eggs, organs)
Add nutrient-dense carbs (fruit, honey, raw milk)
Don’t fear quality fats (grass-fed butter, tallow, raw dairy)
Get your micronutrients (Beef Organs is the easiest way)
Lift weights 3-4x/week and walk daily
Sleep 7-8 hours and manage stress
Your body WANTS to be lean, energized, and strong.
You just have to stop fighting it with restriction and start fueling it with real nourishment.
Read More:
⇒ Animal-Based Diet for Fat Loss (Does It Work?)
To your radical health,
Dillon Randolph, MS, PA-C
Chief Research Officer, Heart & Soil
Animal-Based Transformation:
Janique spent years counting every calorie. And still the weight didn’t budge.
Then she found an animal-based diet.
No more calorie counting or restriction.
Just a focus on real food:
Grass-fed meat
Raw organic dairy
Organic fruit
6 months later, she was down 42lbs and her energy had tripled.
She said: “I feel better than I have in years. I never need to count calories!”
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