Weekly Protein Planning cont...

All right--so in addition to your weekly Protein Planning goals 1 & 2 of getting IN a "perfect amount" of Omega-3's and getting LOW with omega-6's found in eating too many nuts, seeds & seed oils...

You also want to make sure that you plan for THESE 2 SUPER IMPORTANT Micronutrients, too!

Plan 2 KEY Protein MICROS:

Ok, ok--so when it comes to Eating for Energy and being a good fat-burner--it's hard to say, these Protein-based Micronutrients are two of THE most important micronutrients...

Because the truth of the matter is is that ALL of the Micronutrients are important.

If you're deficient in one Micronutrient--or several of them--your body will not be able to burn fat well and you could be limping along with your overall health and energy...

So, we're going to delve into a few more important Micronutrients from Protein too in the next Module--but for now, I want to focus on these two below, because they really can give you a huge "bang for your buck" when it comes to: 

  • moving fat out of your liver,
  • helping to resolve inflammation,
  • helping you be able to tolerate & enjoy a larger variety of foods...
  • and helping mightily with hormone balance...


And I do highly recommend planning to eat the below Protein Foods on a daily or weekly basis to get two key Micronutrients--or if you don't want to eat them, I have some supplement recommendations for you that rock, too.

Ok--so here are the two "most important" Micronutrients to consider when it comes to Planning your Protein on a weekly & daily basis:

Protein Planning Goal #3: CHOLINE (& Arachidonic Acid)

Egg Yolks/Whole Eggs

1. Why Choline (found in Egg Yolks) is so important:

All right—let’s dig into why Choline is so important...and you'll also see why I am so crazy about pasture-raised eggs, and specifically Egg Yolks, here too...

I mentioned briefly that Choline is one of the most important Protein Micronutrients for fat-burning (and surprisingly one of the most important Micros for metal health too)…and it all comes down to a B vitamin that egg yolks are rich in…

And this B vitamin is called Choline.

Choline is an essential nutrient involved in the process of Methylation (cellular energy) and helps folate & B12 work well together…additionally, it supports your nervous system.

Choline also supports fat digestion…and helps move Fat out of the liver (preventing & helping to resolve fatty liver)…and it supports muscle strength and brain power too.

Dr. Paul Jaminet writes on their blog about Choline:

"In the book, we recommend…that pregnant women and vegetarians supplement with [extra] choline. We thought seriously about recommending that everyone supplement choline, but were reluctant to recommend too many supplements.

In retrospect, we should have recommended [extra] choline...for everyone who is overweight, has elevated blood glucose or lipids, or has elevated liver enzymes. […]

Choline deficiency (CD) by itself induces metabolic syndrome (indicated by insulin resistance and elevated serum triglycerides and cholesterol) and obesity."

Choline, yo!

Again, Choline is a key component in cellular methylation (cellular energy & detoxification)…and it helps reduce the chance of pre-diabetes from turning into diabetes. Umm, seems so important!

Plus, Methylation:

Methylation is a process that turns on & off billions of switches in your body…that range from your stress response, to your brain chemistry and focus…to detoxification.

Methylation is a foundational process in our bodies & it’s a huge part of our physical, mental and emotional health. Dr. Chris Masterjohhn goes into great details about methylation here.

And choline—plus glycine, folate & B12—are all cornerstone ingredients to this really important process in our bodies. 

Woah! Choline is indeed a master nutrient…and you can really run into problems if you’re deficient in it.


How much Choline do you need each day?

Dr. Chris Masterjohn shares that the adequate intake (AI) assigned to adult men of 550 mg/day is assumed as the basal requirement…and that there’s no clear evidence that women need any less than this, as well.

So in order to achieve this recommended daily amount of 550 mg/day of Choline to support good methylation & body processes…that ends up being equal to 4 egg yolks.

An “egg yolk equivalent” is 136 mg of choline, the amount in one large 20-gram egg.

(4 egg yolks to get the daily requirement)


This is the daily minimum recommended as an intake of Choline. Some people have genetic permeations that actually mean they would need more Choline daily (like 8 “egg yolk equivalents” to make their methylation system function well)…

(If you want to learn more about your own specific needs for Choline--if you've done 23 & Me or the ancestry report on Ancestry.com--you can download your raw data and use Dr. Chris Masterjohn's free & data-protected Choline Calculator tool.)

Dr. Chris Masterjohn writes that “People with low MTHFR activity should consume 900-1200 mg/d, which is the amount in seven to nine egg yolks.”

And a New York study with pregnancy (and many pregnancy studies lately have been focusing on Choline) found healthy babies were made with at least 930mg of Choline a day.

That’s a lot of egg yolks! 🙂

I’ll share how to pull this off--getting in 4 egg yolks of Choline a day (or if you need more, too) with more about egg yolks & some “egg yolk alternatives” too.


What’s up with the Egg YOLKS…and not necessarily the whole egg?

The first reason is because the Choline is in the egg yolks…Also, the egg yolks contain an inflammation-resolving superstar called Arachidonic Acid, too.

The second reason egg yolks are emphasized is because being allergic to Egg Whites is indeed a common allergy...

That's why some people don't recommend eggs at all...

But you may find that if you're allergic to egg whites, that you may tolerate the Egg Yolks quite well.


Are there any benefits to eating whole eggs? (yes!)

If you aren’t allergic to egg whites—then eating whole eggs is a great strategy. The egg whites—when cooked fully—this destroys the anti-nutrients that inhibit the absorption of biotin (so "just say no" to raw egg whites in general).

The cooked egg whites are rich in Biotin actually (an important B vitamin also fond in liver too).

Practically thinking too—if you aren’t allergic to egg whites, eating 2 (or even 3) whole eggs with breakfast is a good chunk of protein…and with the Protein Breakfast goals of 25 - 35 grams of Protein to optimize daily cortisol rhythms that I'll detail in just a bit—that means that you need less whey or pea protein powder added on to that too.

Plus, whole egg omelettes are really yummy on the weekend, too! 🙂

Also--the Choline in egg yolks is not destroyed by cooking..so go for your egg yolks or whole eggs COOKED/BOILED, of course!

What’s up TMAO?

There is some controversy about how much trimethylamine oxide (TMAO)—found in eggs—affects your health and specifically the health of your heart. Dr. Chris Masterjohn details that:

Gut microbes convert choline that you don't absorb into trimethylamine (TMA), and your liver converts it into TMAO.”

There is concern that excess TMAO can cause heart disease. However, Dr. Chris Masterjohn shares that there is no conclusive evidence that TMAO causes heart disease at this point—but it makes sense to use strategies to limit potential TMAO production. And you can do just that with these strategies...


Strategies to reduce/eliminate TMAO production:

  • Only eat 2 eggs/egg yolks (and sometimes 3 eggs) at each meal.
  • Spread your Choline intake evenly across meals.

So to achieve this--you could eat 2 whole eggs (or just egg yolks) for Breakfast.

Then add 2 egg yolks onto your salad or greens with Lunch.

Bam! The 550 AI of daily Choline is happening! 🙂


You can also choose supplements that generate little to none TMAO. More about these below.

In general--Dr. Chris Masterjohn shares that he is not extremely concerned about TMAO production from eating more than 2 eggs at a meal...he writes that if more compelling research is generated, that he would revise his opinion however. But to date, he finds the TMAO concerns around eating too many eggs with a meal to be far less worrying--than the national epidemic of a shortage of Choline.

Choline too has been shown not only to be essentially for healthy fetal brain growth...but also for the prevention of Alzheimers and other nuero-degenerative diseases!

For me, whole eggs are an essential daily protein to make sure I'm eating enough of...for their nuero-protective benefits...and they're an easy to prepare, really eco-friendly source of protein, too.


You can also get half of your daily egg yolks as Betaine

Also, a great strategy is that even though you need 4 egg yolks-worth of Choline on a daily basis at a minimum (and some people will need more based on their genetic polymorphisms)...

What's convenient is that you can get up to half of this daily Choline requirement as another Micronutrient called Betaine, instead.

Dr. Chris Masterjohn writes:

“Betaine is best for supporting methylation (see here for a primer on methylation). When you use choline for methylation, you turn it into betaine first, and you use the betaine directly for that process. Betaine generates 100 times less TMAO than choline…I recommend only getting half of your requirement from betaine because you can't use it directly to make phosphatidylcholine [used for processes like digestion] or acetylcholine [used for your brain & nervous system].”


Alternative idea:

So if you don't want to eat these 4 daily egg yolks for this master-nutrient Choline, then the Drs. Jaminet & Dr. Chris Masterjohn highly recommend taking supplemental Choline…and/or using alternative FOODS to meet this requirement.

For an amazing list of Choline & Betaine FOODS…and the best types of Choline supplements…check out this Choline database post from Dr. Chris Masterjohn.


Personally—I am going for 930 mg/d with Choline for fertility/pregnancy. I eat at least 4 egg yolks (over breakfast & lunch)…and then I do the Jarrow Betaine supplement he recommends plus the acetylcholine/phosphatidylcholine supplements too. I take the phosphatidylcholine supplement with Breakfast & the Betaine with lunch--in addition to egg yolks because of fertility/pregnancy.

Also, sunflower lecithin is the best way to get in supplemental Choline too.

If you want to take acetylcholine for mental sharpness--it's best to take it earlier in the day because it can keep you mentally-stimulated/awake at night.

This post from Dr. Chris Masterjohn also covers how you can get Choline/Betaine from other food sources as well (unfortunately, it's a little challenging, and egg yolks really offer the best bang-for-your-buck for this metabolically powerful Choline micronutrient).

If you don’t like the taste of Egg Yolks—you can also mix them in with other foods and microwave them. See my Breakfast Fried Rice recipe as a great example. 🙂

And again—research has shown that eating and/or supplementing with Choline is key for helping to regulate blood glucose as well. PLUS, helping to move fat out of your liver/preventing fatty liver disease. AND, daily Choline is a key ingredient in helping to make BILE--and be able to digest your Good Fats & be able to absorb fat-soluble vitamins & minerals, too.

Daily Choline—a valuable & under-appreciated Micronutrient.



However, the only problem with substituting egg yolks with a Choline supplement completely…is that you would not be getting the valuable essential fatty acid called Arachidonic acid —which does help resolve inflammation, which is really helpful for recovering from exercise and freeing up resources to be a better fat-burner, too.

(There are AA supplements if you need them as a Vegan, too...Dr. Chris Masterjohn details that Vegans can hit the Arachidonic acid targets from supplements made from the fungus Mortierella alpina and with DHA supplements from algal oil.)

And essentially Arachidonic acid--found in egg yolks--supports the functioning of cells in the nervous system, skeletal muscle, and immune system….and supports energy production and stress-coping responses as well.



Arachidonic Acid (in egg yolks) + Omega-3 fatty acids = resolving inflammation superstars

Plus, Arachidonic Acid--the other superstar ingredient in Egg YOLKS (besides Choline)--is part of the *resolving inflammation* superstar team.

The fabulous thing about AA is that when you pair it with the omega-3 fats in pasture-raised egg yolks, the two get together and do the Resolving Inflammation dance.

Woot! From the Harvard researchers long-term study on Inflammation:

“Colleagues of Serhan’s are using resolvins [Arachadonic acid & omega-3 fatty acids] to control asthma and to stimulate surgical-wound healing. They are also investigating their effects on the microbiome. Earlier animal studies showed that resolvins reduce rheumatoid arthritis.

Because these compounds have not yet been synthesized as pharmaceuticals, maintaining healthy levels of SPMs is best supported by foods rich in the essential fatty acids EPA, DHA, and arachidonic acid.

“There’s a reason they are called ‘essential,’” says Serhan. “You can only get them from your diet.”

Fish contains all three, although arachidonic acid is also present in chicken, eggs, and beef, and EPA and DHA can be obtained from certain plant sources and algae.”

These ingredients together can help inflammation to peak and then resolve. (You can also use aspirin to help with this process, see more from Dr. Chris Masterjohn HERE)

Also--interestingly, Arachidonic Acid helps you feel happier, as well. More deets about this here.

Ok—so am I getting you excited about the power of daily Egg Yolks?? 🙂

Again--why I mainly recommend Egg Yolks (and whole eggs if you tolerate them)...and why this differs from Dr. Alan Chriastianson's recommendations in The Adrenal Reset Diet


Ok, so in Dr. Alan Christianson’s book The Adrenal Reset Diet, he recommends avoiding eggs. However--along with the Drs. Jaminet & Dr. Chris Masterjohn, potentially this problem could be solved by instead avoiding EGG WHITES:

Egg Whites are the part of the egg that most people are allergic too—and the Drs. Jaminet assert that they can get stuck in your colon...

When egg whites are fully cooked (like after 6 - 7 minutes of boiling), Dr. Chris Masterjohn details in his free Vitamins & Minerals 101 course that this does eliminate the anti-nutrients that block the absorption of Biotin, so that's good news there.

If you’re not allergic, then eating 2 whole eggs for breakfast (aiming for more total protein though)...and 2 egg yolks with Lunch is a great way to go, to get this minimum recommended daily intake of Choline...

while spreading out your intake to limit TMAO production.

Choline is so, so important for Methylation…good baby formation…preventing/resolving fatty liver disease…and Arachidonic Acid is key to resolving inflammation.

If you are truly allergic to all parts of the egg (egg yolks included)…then please check out Dr. Chris Masterjohn’s recommendation of alternative sources of Choline & Arachidonic Acid (links above).

And egg yolks have been shown to extend longevity and help promote gut health, too.


All right—how are you feeling about Egg Yolks at the moment? Excited to add them in & see how your digestion & energy improve? Or maybe wondering how to make it tasty & do-able?

I have some good recipes in my Breakfast Recipe Book…and I hope you feel empowered to take action with getting IN your Choline (and Arachidonic Acid, too).

Protein Planning Goal #4:

Get IN your Retinol Vitamin A

Why Retinol Vitamin A is your fat-burning & hormone-balancing friend

Why Weekly Liver is important:

Ok, so the second SUPER IMPORTANT Protein Micronutrient that you want to make sure that you’re getting enough of on on a daily (or weekly) basis is the retinol form of Vitamin A.

And when we're talking retinol Vitamin A--the easiest way to get it is to eat Liver every week. :0

Hang in there, I have other ideas to share for this crucial retinol-form of Vitamin A to share...but first:

Why is weekly Liver so important??

First, to understand why grass-fed Liver (from beef & lamb, ruminant animals...or pastured chicken liver with some added weekly dark chocolate to add some more Copper)...is a SUPER IMPORTANT Protein Micronutrient, we have to talk about the importance of these:

Fat-soluble vitamins...which are Vitamins A, D and K. These micronutrients are absorbed in fat and stored in tissues, mainly in the liver. And they're KEY for optimal health and energy.

Vitamin A is an important vitamin for healthy vision, good circadian rhythms, immune system function, and cell growth. It works with several other vitamins and minerals, including vitamins D, K2, zinc, and magnesium, without which it cannot perform its functions.

Retinol Vitamin A protects against kidney stones, autoimmune diseases, food intolerances, asthma and allergies. 

And it helps you get good sleep as well. Plus importantly--Vitamin A helps your body make the hormones testosterone and estrogen.

And when it comes to Vitamin A—the most body-usable form mainly comes from animal sources. :0

Although--there is one stand-out plant exception 🙂


Here's the thing though about why our bodies mainly need the RETINOL form of Vitamin A:

Dr. Chris Masterjohn details how the Vitamin A from fruits & vegetables (carotenoids) needs to be converted in the body to a body-usable form of Vitamin A (retinol)…

However, many people have a gene polymorphism which limits this conversion…and also, less than 3% of Vitamin A from most plant foods is absorbable in it’s original state.

The body-usable form of Vitamin A (retinol) is found exclusively in animal products…mainly liver. This is because our livers are the storehouse for vitamin & minerals…including:

Vitamin A & all the fat soluble vitamins (A, D, K & E)...and many other super valuable micronutrients such as vitamin B12, choline, folate, bio-available iron…and meaningful amounts of copper, zinc and chromium.

And again, I can't emphasize enough how crucial retinol Vitamin A is to helping our bodies produce testosterone & estrogen...creating better hormonal balance...while helping you to build muscle with working out, too!


That’s why eating Liver each week is so important. There just aren't many way to get body-usable Vitamin A (!!)…and chromium is a nutrient that is lacking in many popular diet plans, as well.

Best food source of retinol Vitamin A: the recommended weekly dose of grass-fed liver from PHD.


  • 4 ounces of beef or lamb liver weekly (copper, vitamin A, folate, choline) OR 1 ounce daily
  • Or, if you like, substitute 4 ounces of chicken, duck, or goose liver weekly (OR 1 ounce daily) plus 30 g 85% dark chocolate daily
  • OR, use a daily supplement

Egg yolks…a serving of full-fat dairy (equivalent to 8 oz of full-fat milk)…and grass-fed butter all contain a significant amount of retinol Vitamin A too.

Dr. Chris Masterjohn recommends getting at least 1,000 RU of retinol a day…and keeping it below 3,000 RU to help manage and resolve fatty liver diseaseOr alternately, you could go for 10,000 IU of retinol Vitamin A two days a week. Or make my Liver Pate recipe once a week, too.

Plus, eating a liberal amount of sustainably-grown red palm oil per day for about 1,000 IU of body-usable Vitamin A is a great Vegetarian/Vegan solution, too!


How I make Liver enjoyable:

I have to take a moment and highly recommend my Live Pate recipe (that I learned from the PHD blog)> It really does taste good! It’s important to get *grass-fed Liver* though—as it tastes WAY BETTER :)...it's more nutrient-dense...and the animal was raised in a nice way, without yucky hormones & antibiotics…so I recommend only eating pasture-raised liver.

I buy liver from a local grass-fed farm & I make the Liver Pate each week…put it in a glass Tupperware container & draw a line down the middle, and my husband and I both have to eat our half of the Liver each week. We usually eat it with rice crackers as an appetizer, over several days, as we make dinner...or I have it for lunch.

I've never liked liver before…and I really like this Pate recipe!

You can also substitute pastured beef liver with organic chicken or duck liver with a little daily dark chocolate, for extra needed copper, too.


Why is retinol Vitamin A so important?

Body-usable Vitamin A in foods: You’ll find retinol in beef liver, butter, cheese, other dairy products, eggs, and meats.

Vegetarians & people who drink a lot of alcohol are at risk of being deficient in Vitamin A.

And retinol Vitamin A is a master hormone-maker in your body (hormones are your cells express messenger system)...so with all of the other key bodily functions retinol Vitamin A contributes to (described above)...

That’s why it’s highlighted as a top daily/weekly Protein Micronutrient to make sure you plan for 🙂 

Dr. Mercola shares that Vitamin A deficiency can contribute to:

  • Hormonal imbalances
  • Infertility
  • Mood disorders
  • Skin problems such as eczema and acne
  • Thyroid dysfunction


Also, retinol Vitamin A requires zinc to support healthy vision. Great resource article by Dr. Chris Masterjohn about fat-soluble vitamins here...and he explains that:

Vitamins A, D, and K cooperate synergistically not only with each other, but also with essential minerals like magnesium and zinc, with dietary fat, and with key metabolic factors like carbon dioxide and thyroid hormone. This level of complexity is a reminder that it is best to cooperate with the wisdom of nature by obtaining vitamins through nutrient-dense foods.

That's why you want to get your retinol Vitamin A from whole foods, ideally.

Alternative Idea?

Ok—with that said—if you don’t want to eat the weekly Liver “supplemental food” to get your retinol Vitamin A….here are a few other options.

A. The next best way to get your retinol Vitamin A is to take a desiccated liver supplement OR refrigerated cod liver oil:

I do recommend desiccated liver supplements (don’t worry, they don’t taste like liver at all and you'll be honoring more parts of the animal—and you would only go for ones from pasture-raised cattle who have a good life)…over the refrigerated cod liver oil, bc cod liver oil can go rancid and desiccated liver is pretty shelf-stable. Plus, certain high-dose brands of cod liver oil can be too high in Vitamin A as well….and all can be potentially higher in toxins too, since cod are at the top of the food chain (much higher than salmon or sardines).

Vitamins in freeze-dried liver are pretty stable…and again, with the exception of Red Palm Oil--only found in specific animal protein (liver, and a small amount in egg yolks & butter fat) can give you the body-usable form of Vitamin A: retinol.

(carrots just don't have the body-usable form of Vitamin A...almost all people are poor genetic converters of non-retinol Vit A)...

Even if you’re primarily a vegetarian—consider doing this for YOUR health (it’s important to care about your own health & not just animals)…and it is a beautiful thing to honor & use all parts of the animal, when it is already being raised in a good way (pasture-raised). Plus, desiccated liver pills don’t have any taste, either.

Looking at desiccated beef liver supplements—here's a brand (Ancestral Supplements) that I recommend & I'll share why I picked this one too, to help you if you want to research other brands, too:

I like this brand because it’s carefully freeze-dried…and the daily serving has 100% of the RDA for retinol Vitamin A (woot)…and no de-fattening process happened or fillers were added...plus, it's grass-fed and very reasonably priced.

Why do liver (and desiccated beef liver supplements) rock? They're a safe way to get your weekly needs for retinol Vitamin A met! They’re also very high in absorbable B12! Plus, they also contain usable iron as well.

Which brings me to an important point...

If you’re high in Iron—should you avoid liver (and desiccated liver supplements??)—well, no. This food is too important to skip. You should go for reducing your iron by donating blood or getting phlebotomies)...but don’t skip all of the nutritional goodness in liver.

It also provides a good amount of Copper too…(with a complimentary ratio of Zinc).

Depending on the amount of Retinol Vitamin A you're getting from other foods (you can use cronometer.com to track & find out)--you could take 4 - 6 of these desiccated Liver pills each day. 


B. Vitamin A from refrigerated cod liver oil. Dr. Chris Kresser recommends this brand: Rosita Extra Virgin Cod Liver Oil.

One nice thing about refrigerated cod liver oil is that it's a good source of both Vitamin A and D (you wouldn't need a separate Vit D supplement) and omega-3 fats, too.

For anyone else interested in using refrigerated cod liver oil—I have to say the desiccated liver supplements (pill form) have no taste--and the refrigerated cod liver oil taste is pretty strong. I just try to pour the serving down the back of my throat, and try not to taste it at all—and then “chase” it with a little Glycine stirred into water. Aaaah—the taste of health (lol).


C. And for strict Vegetarians and Vegans, the best source of Vitamin A is sustainably-grown Red Palm Oil.

Dr. Chris Masterjohn writes in his free Vitamin & Minerals 101 course:

“Red palm oil is a great plant source of vitamin A. It happens to be super-rich in carotenoids *and* vitamin E *and* all the right fats. And it's even better than pureed vegetables. Because it is an oil, the carotenoids are already perfectly dissolved and you don't need to do much digesting to extract them.”

Woot! Nutiva makes a brand of red palm oil that’s organic and grown without hurting wildlife or causing further deforestation.

My experience with palm oil is to start off slowly. It’s a traditional cooking oil in Brazil and if you eat too much of it right away, it can give you digestion trouble. 🙁

But truly—this is a great solution for Vegans/Vegetarians. 


D. And—you can purchase a synthetic form of *just Vitamin A* from palmitate…but if you aren’t getting it in a natural food-balance-ratio—you could run into trouble with nutrient imbalances. Dr. Chris Masterjon writes:

"You can also just take a vitamin A supplement. Take 3,000 IU a day, or 10,000 IU twice a week. If you take more, you should work with a knowledgeable health care practitioner and make sure all your other nutrients are adequate to avoid imbalances."


Personally, as an animal lover and a former long-time vegetarian—I’m a little awed by the fact that our bodies are dependent on retinol Vitamin A--which is mainly found in Liver.

Grass-fed liver pate is a superfood…desiccated liver supplements can be good too (Vitamin A content is pretty stable here)…refrigerated cod-liver oil can work (although needs to be refrigerated and you only want a brand that gives you less than/around 3,000 IU of retinol Vitamin A a day, not more)…and you could also do liberal use of Red Palm Oil a day or synthetic Vitamin A....and there is a good amount of retinol Vitamin A (although not enough) in whole eggs, too.

Vitamin A is stored in the liver—and too much is toxic (don't take too much retinol Vitamin A on a daily or weekly basis), and it works in balance with other vitamins & minerals—so food sources are your best bet.

The main take-away is—you need retinol Vitamin A. 🙂

Limping along without Vitamin A?

Limping along without retinol Vitamin A?

So one of the most important micronutrients that I think many people do not get enough of—is the Retinol form of Vitamin A. That's mainly because we don’t regularly eat organ meats, and our bodies still expect this nutrition from the long period of time when we did eat organ meats routinely.

If you don’t want to make liver every week…then I highly, highly recommend supplementing with a vitamin A food-based supplement (desiccated liver, refrigerated cod liver oil or sustainably-grown red palm oil) and eating egg yolks…

Our bodies need the Retinol form of Vitamin A...and too much of it is toxic, however. Dr. Chris Masterjohn recommends limiting retinol-palmitate or retinol-containing supplements, eggs, dairy & liver--especially if you're currently working to resolve fatty liver disease right now too:

Don’t go over 3,000 IU a day of retinol a day.

I personally aim for just at or a little over Dr. Chris Masterjohn's recommended amount of 1,000 IU a day of retinol. This is slightly over the minimal RDA and a good functional & affordable amount. 🙂

You can use a tool like cronometer.com to track your retinol and be sure you do just that!

These Weekly Planning considerations

All right--fabulous work diving deep into these Weekly Planning GOALS--as a way to optimize some key MICROnutrients you can get from Protein.

We went deep with how to optimize Omega-3's...how to do the Omega-6 Limbo...and how to get IN your Choline (+ Arachidonic acid) and retinol Vitamin A.

And I also mentioned that there are some Additional Weekly Protein foods that you would want to plan & eat each week, in order to get crucial Micronutrients from your Protein choices.

And I’m just going to list the other Protein Micros here…and go into more detail in the Micronutrients section. But just put a pin in it here, that there is a little more to Protein Weekly Planning…

In this module here, I want to focus on the core idea of getting in protein at each meal..and how to plan for an optimal omega-3 and omega-6 intake on a weekly basis to be able to burn fat.

Plus, why retinol Vitamin A and Choline (+ Arachidonic acid) are your helpful fat-burning, energizing & hormone-balancing friends.

Plus—how to use Collagen to support your body’s detoxification, youthful skin, gut lining, joint love, methylation processes, is covered in detail in the next module, too! 🙂

Here's a brief summary of these "supplemental foods":

  • 1 to 2 meals of omega-3-rich oily fish or shellfish (or see alt ideas) every week...
  • while getting LOW with omega-6 oils, nuts & seeds
  • 4 pasture-raised egg yolks/whole eggs daily, 5 yolks** daily for women who are pregnant or planning to become pregnant (for choline, folate, vitamin A, Arachidonic acid)
  • 4 ounces of beef or lamb liver, weekly. If you like, substitute 4 ounces of chicken, duck, or goose liver weekly plus 30 g 85% dark chocolate daily (for copper, vitamin A, folate, choline) or retinol Vitamin A daily with supplement ideas


  • Daily collagen shooters (more deets in the next module) for glycine
  • shellfish, fish, eggs, and kidneys, weekly (for selenium)...
  • plus enough Calcium & Zinc!

(And I do share some alt ideas in the Micronutrients section too, in case you don't want to eat these foods).

Important daily/weekly Protein planning Take-away:

Ok--so before we keep moving forward with Protein deets...I just want to say *poof!* (or rather PUF)...MIND BLOWN, when I first learned about an ideal PUFA intake & relatively low dose each week...

As being KEY to having good energy, happiness & fat-burning results from your food & movement efforts... 

Mind blown, I tell ya.

Seemingly, the "perfect health diet" could also be called:

Take the LOW PUFA diet challenge!!


Plus--don't forget to optimize your body-usable forms of retinol Vitamin A! And get in that Choline (+ Arachidonic acid) with daily pastured egg yolks (or alt ideas, too).

More about how to plan your weekly shopping list & meals around these challenges on the last page of the Protein section…

For now...let's keep going with a few tips & the last protein planning goal...