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The fat you cook in matters as much as the protein

The fat you cook in matters as much as the protein you cook. We use avocado oil and skip corn, soybean, and vegetable seed oils. Easy swap, and it's doing real work in a meal you're eating specifically to keep blood sugar flat.

Lean protein on its own leaves blood sugar a littl

Lean protein on its own leaves blood sugar a little unsupported. So with shredded chicken we add fat back — avocado oil in the skillet, plus about ten eggs folded in. Protein plus fat together is what keeps blood sugar flat. Same reason we don't eat chicken breast totally naked.

Cook once, eat twice. Nicole batches shredded chic

Cook once, eat twice. Nicole batches shredded chicken in the Crockpot — Siete carnitas packet, organic chicken, seven and a half to eight hours, then shred and add the juices back. Last night it was bowls. Tonight that same chicken becomes machaca con huevos. One protein, two dinners, barely any extra work.

Restaurant machaca is mostly eggs with a little me

Restaurant machaca is mostly eggs with a little meat folded in. We build ours the other way around.

What I see a lot: people treat leftovers like a compromise — reheat it, settle for it. A second meal from the same protein can actually be the better-built one.

Nicole and I turned last night's Crockpot shredded chicken into machaca con huevos tonight. Shredded chicken cooked down with bell peppers and onions, then folded with about ten eggs.

Here's the reasoning. Shredded chicken is a lean, whole protein, but lean on its own leaves blood sugar a little unsupported. Cook it in avocado oil and fold in eggs and you've got protein plus fat together — that pairing is what keeps blood sugar flat.

Where it goes sideways is the toppings. Pile on rice, tortillas, and chips and you've undone the metabolic part. We keep it to lettuce, mashed avocado, a dairy-free chipotle sauce, and a little goat cheddar.

One Crockpot, two dinners. Protein plus fat keeps your blood sugar flat.

Link in bio to watch the full episode.

SMASH: salmon, mackerel, anchovy, sardines, herrin

SMASH: salmon, mackerel, anchovy, sardines, herring. These are the oily fish — the ones delivering 1,500 to 2,500 mg of EPA and DHA per 100 grams. Most people get salmon occasionally. The other four almost never. If tilapia is your weeknight protein, the SMASH fish are where your omega-3s come from. The acronym is worth remembering.

Good is tilapia. Better is salmon. Best is wild Al

Good is tilapia. Better is salmon. Best is wild Alaskan sockeye. That's not a dismissal of tilapia — it's a more useful frame than treating all fish as interchangeable. The SMASH fish (salmon, mackerel, anchovy, sardines, herring) are the oily fish: 1,500 to 2,500 mg of EPA and DHA per 100 grams. Tilapia runs roughly 100 to 200 mg. Structural gap, not a sourcing problem. Eat tilapia for the protein. Source your omega-3s from somewhere else in the week.

The Adapt Lab is a metabolic health clinic in Solana Beach, CA, serving patients throughout North County San Diego. We deliver lab-driven care focused on restoring metabolic function, balancing hormones, and supporting long-term wellness.

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215 S Hwy 101, Suite 109
Solana Beach, CA 92075

Serving North County San Diego: Solana Beach, Del Mar, Encinitas, and surrounding communities.

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