So I was on YouTube the other day and I came across this short video that had a couple million views. It was titled something like, “Low calorie foods that got me to 5% body fat."

I try not to watch these videos because they kind of stress me out, but I made the mistake of clicking on it. The foods were all low calorie, high volume, ultra-processed foods or stuff with artificial sweeteners; typical calories deficit advice.

But then I made another mistake… I clicked on the comments.

People were genuinely impressed with his tips. Many were even giving low calorie tips as well.

My immediate thought was... what about the micronutrients?

Today we're going to go over the importance of micronutrients and why it’s important to prioritize them to help with fat loss.

The problem with most of the information online is that it's focused on calories and macros. Micronutrients are often neglected. I guess they're just not that sexy. 

I'm guilty of it too, but…

If You Aren't Considering Bioavailable Vitamins and Minerals in Your Fat Loss Program, Your Long Term Success Will Be Disastrous

There are tons of micronutrients, but to keep this article concise, we're going to go over:

• Why B-vitamins are Important
• My Favorite B-vitamin Foods
• What About Other Vitamins and Minerals?

Why B-Vitamins are Important

If the cells in your body aren’t properly producing energy, that’s not good. 

B-vitamins, which are 100% necessary for energy production in our cells, are as overlooked as they are under consumed. An environment with inadequate b-vitamin levels is going to be an environment that produces less energy. And environment that produces less energy, can impair ones ability to lose weight.

More energy being produced will always be better than less energy being produced.

Here are some of the important b-vitamins in cellular energy production (sciency):

• Thiamine (B1): This is a key component of enzymes in the citric acid cycle (TCA cycle) and the electron transport chain, which is how the majority of cellular energy is produced. Deficiencies in B1 can lead to fatigue and weakness.
• Riboflavin (B2): B2 is part of the coenzymes FAD and FMN, which participate in the electron transport chain and the TCA cycle as well. Deficiencies in B2 can impact energy levels and muscle function.
• Niacin (B3): B3 converts into nicotinamide adenine dinucleotide (NAD) and its phosphate form (NADP) which are vital electron carriers in the electron transport chain. People who have low NAD levels often experience fatigue and weakness.
• Pantothenic Acid (B5): This is essential for the synthesis of coenzyme A (CoA), which plays a critical role in the breakdown of carbohydrates, fats, and proteins to generate energy. When acetylated, it fuels the TCA cycle and generates energy. B5 deficiencies can lead to fatigue and muscle cramps.

Here's a relatable metaphor - Think of B-vitamins as matches used to light tinder in a campfire. If you have a box of matches, you'll be able to easily light the fire. If you don't have matches, you still might be able to light the fire, but it'll be substantially more challenging. It'll require significantly more effort and ingenuity. 

Now multiply this by 30+trillion. The more matches you have, the more fire you can make in a shorter period of time.

So to further simplify everything, if you’re deficient in b-vitamins, energy production will be impaired. You’ll likely be fatigued, weak, and have difficulty to losing weight.

My Favorite B-vitamin Foods

B-vitamins are found in a variety of food. Below are some of the best sources:

• Thiamine (B1): Eggs, brewer’s yeast, organic pasture-raised pork (not fed soy, corn, etc.)
• Riboflavin (B2): Raw milk and cheese, eggs, beef, beef liver
• Niacin (B3): Brewer’s yeast, pasture raised poultry (not fed soy, corn, etc.), beef beef liver
• Pantothenic Acid (B5): Beef liver, raw milk, eggs, beef

Did you notice how the majority of these recommendations are in animal forms? This is because animal forms of B-vitamins are typically more bioavailable and are better absorbed than plant-based forms.

Also, if you’ve watched a lot of my content, this is the exact reason why I frequently recommend eating beef, raw milk, eggs, and beef. These foods also happen to be rich sources of other vitamins and minerals.

What About Other Vitamins and Minerals?

I plan on writing about other vitamins and minerals down the road. My emails have been pretty lengthy lately and I think it’s easier for people to take action with the less is more approach.

Actionable Tip for the Week:

⭐️️ Scrutinize everyone's fat loss advice, myself included, but especially the mainstream calories in calories out narrative ⭐️️️

⭐️️ Prioritize nutrient dense food that's actually absorbed by your body (see B-vitamin foods) ⭐️️

🚨 Ready to transform your health and achieve your fat loss goals? Apply for my 3-month fat loss coaching program today! Together, we'll create plan that fits your lifestyle and helps you reach your goals. ➡️➡️➡️ [Apply Now!]