I tried a High Protein Diet for 9 months - fat loss, build muscle & health 

Notes about this video. Download the Weekly Meal Plan Template: lauratry.gumroad.com/l/high-protein-meal-plan 1. I’m not taking any protein powders, because Phil was keen for me to get it all from meat and fish, mainly because of the amino acid balance and health benefits. If I needed to make the plan more affordable, protein powders could be an option. 2. Bryan Johnson’s health regime fascinates me. He is at the top of his game for health and longevity, yet eats a vegetarian diet, similar to how I used to eat, yet I was in a terrible state! Then I realise he is throwing $2m at his health a year - has it monitored on a daily basis, gets regular blood tests, and takes dozens of supplements to potentially fill in the gaps that his meal plan is missing (I don’t know that as fact, but just a guess). As well, it may make a difference (but I’m not sure) being male and his body's ability to build and sustain muscle may be different to mine, but I don’t know. It’s tricky when we have access to so many people's lives online, sharing what they eat, and then we think “I’m going to give that a go” yet we don’t their biological makeup, deficiencies, hormonal balance, requirements etc. It makes me realise there is no "one-size-fits-all.” Either way, this meal plan is the best I can do with the time, money and resources I have available to me. And I honestly feel like a brand new person to the one I used to be because of it. So maybe it shouldn’t be carnivore vs plant vs keto vs fasting vs XYZ, this is about finding a good meal plan for us as individuals. As Wayne Norton says “there are no solutions, only tradeoffs.” The one thing Bryan Johnson and I have in common is using our blood work results, food, exercise and supplementation to improve our health. 3. If you want your bloods tested and analysed to show what you need and should eat, I highly recommend Phil: bit.ly/Phil-Richards (he hasn't asked me to write that, I want to write it, as what he does is phenomenal!) His tests are offered in the UK, Ireland, Europe & Dubai. Those outside those countries: get a private comprehensive blood (and stool test) and Phil will analyse the results (search online consultation on his site) If you have any Qs, get in contact with Phil and they can help. 4. I spoke about food in the video, but I didn’t mention drink. In the morning I drink one green tea, and throughout the day I drink water, herbal tea and hot water with fresh lemon and lime slices. As well as the berry vinegar and sparkling water I mentioned in the video. During weight training sessions I drink an amino acid drink, and electrolyte powder during sauna sessions. I don’t drink sodas, juice, squash or alcohol as they don’t make me feel good. 5. The daily calories were around 1,400 calories a day, which was probably a calorie deficit. This was to encourage my body to burn the excess body fat. Even though I was in a calorie deficit, I didn’t really get hungry as my body was getting lots of nutrients. If, for example, I had eaten 1,315 calories of ultra-processed, high carb and fat foods I’m absolutely sure I wouldn’t have felt the same and would have felt hungry. Calories in calories out is important but it’s also not everything. And please bear in mind that this plan and the daily calories were designed specifically for me with my goals, health and activity levels in mind, based on my blood and stool test results. I hope you found this video interesting and valuable 🙏

Hats of to your mother who at her age is still open and willing to try along with you! What a support.

Hi Laura Im a 62yr old woman, and when i hit 61yrs, 18months ago, i also started weight training about 5 times per week, and i upped my protein intake and basically cut the crap you know you shouldnt eat. After 6mths, i had lost 2stone, and in the last year i have lost 1.5 stone, a total of 50lb now. A big difference for a 4'10" woman. I look and feel much better, even my feet and fingers have gone back to their pre-fat years size. (Im not Keith)

I stopped IF too in order to maintain and build muscle! High protein has truly been lifechanging for me.

I honestly refer everyone I know to your videos because I find you to be scientific and determined, and your 'I try' videos are for more than 30 days. You are my HERO Laura!

Why would anybody take offense at what you present that you eat everybody eats, what everybody eats, and it’s all different. I am a practicing vegan raw food and I fast I only eat one meal a day and that works really very well for me my first meal of the day consist of tempeh salad moringa powder and then my stack of nutrients no complaints thus far, It’s good that you found what works for you, I think that’s great

I just found this channel and video.. so grateful!!! I needed a few tweaks of my eating and this was extremely helpful! I had been vegan for 25 years.. sadly ignored the information about vegans being more prone to osteoporosis ..and in Oct of 2022 was diagnosed. Sigh. One day I watched a RU-vid video of Dr Robert Lustig on sugar..sent me into watching and off I went! Lol I cut every bit of ultra processed food, added sugar, alcohol. Started reading about the dangers of muscle wasting as you age (I was 75)and necessary higher protein as you age. I added it all… meat, fish, eggs .. but kept VERY low carb ( no rice, potatoes, bread, flour at all) I do eat only whole fruit. I do eat prunes which were shown to be good for osteoporosis. I do have no sugar yogurt sometimes.. I stick to the “no food after 6 pm” rule ( I set an alarm for 5 to remind me to get my dinner in)..and eat breakfast about 8am (I’m up at 5… relax then go for a 7500 step walk). All I can say is I wish I knew I could feel like this years ago. I’m a new person! My energy! I’m thin and didn’t want to loose weight, but I did loose 3 lbs this year. (I’m 5’4” now 117 lbs.) I lift weights at home and use body resistance etc. I live over an hour from any gym and that is just not something I want to do with the cost of gas in California! I follow along with several physical therapists exercise routines for osteoporosis on RU-vid and take the appropriate supplements. This has been an incredible journey. I’m certainly not happy to have osteoporosis, but it did send me on a path much better nutrition incredible strength. Thank you for this very uplifting video. I hate gadget, it looks like an air fryer is going to have to be one of the Christmas gifts I buy myself! Lol . Very inspirational. Thank you so very much for this channel! I’m going to be watching more of the videos later!

Great video and thank you for the template! ❤

I've just come across your page and have to say, I'm absolutely BOWN AWAY by your content. You're genuine, warm, and knowledgeable. I really love the way you're sharing your journey and are open to improving yourself, even if that means changing beliefs and behaviors you once deemed to be "right". I feel this is what the journey of being human is all about: having the humility to try things and expand your knowledge base. I was a vegetarian, turned vegan, turned fruitarian, intermittent fasting, detox-addicted health enthusiast for most of my life. Quit meat at around 12yrs of age after befriending a pig that ended up on a roast for our easter meal. lol After eating only fruits and leaves left my hair falling out in clumps and my body diminishing I decided to "prove" that it couldn't be because I hadn't eaten meat. I prepared 1/2lbs of beef and ended up eating it all. I've been trying to figure out this whole low carb high protein thing while feeding my 2 year old toddler and this meal plan and video are gold, err PLATINUM (lol)! Thank you for taking the time to create this content and pdfs. Cheers for being brilliant and selling your pdf. I'm happy to support someone who is actually doing the research and cares about how her content is being received. I saw your video on fasting and knew I liked you the moment you explained why it was important for you to highlight it should not be based solely on weight lose. Keep inspiring! Your mum is a charm too!

I love how you explain things so well. I used to be a vegetarian for 20 years. I've switched to a low carb high protein diet and I am reaping the benefits. Thank you so much the in-depth information.

Loved this video! So comprehensive and informative. Thanks for your effort and sharing with us!

So glad to see your videos and channel performing so good, Laura. Keep up.

So glad you're back! I've missed your videos.

Hi Laura, very interesting video. If I understood correctly, the eating plan you showed us is not the definitive one, just the one you were recommended in order to recuperate your nutritional deficiencies and build more muscle mass. It would be very interesting if you could make another video (within a few months time) showing what the eating plan for the maintenance phase is and what role carbs and plant based proteins will play in it. I am also curious about whether or not you may have thought that the (mostly) vegetarian plan you were following before was the issue per sé, or whether it was rather the combination of intermittent fasting (and possibly two meals per day) plus poor protein intake that could have caused your nutritional deficiencies. Keep up the good work! Cheers from Holland :)

I have had a similar meal plan for the past 5 years, most people who know about it think I am weird. I'm currently running zone 2 pace 5k a day for December to prepare for next year's racing season. Nice one Laura, works for me. BTW I'm 79 next birthday, vegetarian, don't buy wrapped food, don't shop at supermarkets. Keep on with videos please. 😊

Wonderful video Laura and so great to see you and your mum going great! Always inspiring and helpful in supporting my own health journey! Thank you 🙏💪

I get great value out of your videos. A huge thank you❤ Love how your mom and your cat is part of this!

I love this video, thank you so much. I especially love how your mom and you eat the same together. That’s really beautiful how you’re helping her with her health as well. This is how I eat also. Thank you for this video. I am a new subscriber and can’t wait to see what else you do.

Hello from Indiana, United States. Thank you for this video. I find your content so informative and pleasant. I learn and am inspired...terrific! I appreciate your relationship with your Mum. It always looks like you both enjoy each other and are having a good time. I look forward to your next video.

Good to see you back doing your stuff. Loving the vid. ❤

Love the info. It’s so cool your care for your mom.

This is great Laura, Ive been much more focused on increasing my protein intake since working with a coach over the last few years and have noticed a massive increase in energy and a much reduced need to snack on unhealthy foods in-between meals when i'm ensuring I get enough protein each meal. Great to see you back in my feed!

Absolute gold!!!! I just LOVE your content Laura!!!!! Because of you I did the blood tests with Phil but haven’t actioned much yet. I’ve got the infrared sauna and cold plunge, just signed up to the gym, bought some supps but couldn’t manage to eat the veg/meat combo. You’ve made it look sooooo easy I’m absolutely going to get on it next week. I can’t wait to be saying I’ve got your results in 9 months time. Thank you soooooo much. I’m really looking forward to simplifying my eating 🍽️ 💗✨💝

Your videos are always so inspirational and relatable! Thank you!

The clear and concise detail of this video is amazing! Thank you for taking the time to make this, you have a new sub!

Glad your back!!!!! Looking great

Yessssssss! I have missed your videos so much! Having created my own Fitness Bucketlist, I was especially interested to follow your journey into becoming fitter and stronger and am even more excited that the video is well over 30 mins, had to comment before watching i was so excited!!

Wow! What a great video. You really have a way of delivering great content that is so unique to you. Lots of science-y stuff, lots of personal stuff, and lots of fun stuff sprinkled in too. ❤

You are glowing ❤❤❤ So happy that you got your health back !

I needed this. I've been in a vicious cycle of slight depression lead to poor eating habits which was then further destroying my lifestyle and mood. I've always been someone to bounce between extremes on eating and exercise and could feel a turning point coming. I feel I can anchor to this video as that turning point and I love the look of this meal plan, along with the really practical tips on preparation. Thank you Laura.

She's a keeper. Continue taking care of your mum.

I'm so grateful to have come across your channel. You always have quality content. ♥

I've recently discovered your channel Laura, and have been powering through the videos! Thank you for sharing the information you do in such a humble way. I've really started getting put off by the ego in the bio-hacking space but you are so refreshing to watch and learn from, and an inspiration. Also, how cool is your mum! Please keep doing what you do :)

Hello Laura, congrats 🎉 You’re my hero and I love every video from you ❤ I have almost the same story…I went from overweight vegetarian to muscle girl thanks to the higher protein diet. I’m on this lifestyle for over 3 years. First I counted all the macros for over 4 months. Now I eat intuitively but still got around 20g proteins in every meal. I eat everything, but some things (like crisps) in moderation. I also quit alcohol 1,5 y ago and it was big gamechanger in my life 🙏🏻I’m more into triathlon than weights 🤩but every sport is great.

Awesome video , thanks Laura. I was looking on RU-vid just the other day wondering what’s happening with Laura, been awhile since a vid. Now you’ve just come out with a ripper that really resonates. 😊

Bravo to you Laura, you're inspiring and enlightening so many folks and that's just awesome. All the best.

You are the only you tuber that I subscribe to. Every video you do is EXCELLENT and extremely thorough! You have such a positive honest way of presenting your videos that it inspires others. Keep up the GREAT videos Laura and Thank You. Al from Canada

Awesome video thank you. One thing I’ve learnt over the years is excuses I hear from myself as well as others as to why we can’t meal prep or train. If you really want to change then we will put in the work. I was at my best working 50 hours a week as I had to have a strict routine. It’s all down to routine, perseverance and the wanting to change. 😊

I just want to say that I absolutely loved your video. It was very thought out and presented. It is one of the most helpful videos I have ever seen. It is apparent that you’ve put a lot of work into this and I appreciate it very very much.

Thank you so much Laura! I definitely know that high protein, low carb, non processed is the way to go. I needed an easy meal plan to follow so I am super excited to try this out and downloaded your plan. Thanks again!

Wow! Amazing video. There is so much work put into it. I'm definitely going to follow you and try this plan.

Pretty sure sugar and refined carbs are the issue with gout (a form of arthritis) not red meat anymore

I just found your podcasts lately… love them.. I was in the same boat as you were … I was on the same type of diet as you and it has changed everything for me… my blood work has gotten so much better… no more pre-diabetic… sugar number is low, etc!

You did an excellent job putting together this video!

Thank you so much Laura, this is perfect timing! Well done you

Amazing video as usual. You should be proud of yourself in terms of your tenacity and you story telling.

I love my air fryer. The food cooks so much better. Another fascinating video. Thanks for sharing these adventures Laura.

So love how even after your absence this return is getting so many views, bringing so many new people to your channel.

I’ve missed you. Good to see you back

I’m so terrified of blood tests but the insights can be so illuminating! I’m inspired by your example I really want to get my mental game in control and overcome this fear because I know I’d learn so much about what my body needs. Wish me luck!

On a side note, your friend with gout that "can't eat red meat"; that's not necessarily the case. There is a compilation of stressors that affect gout. If he cut out sources of fructose and alcohol, it's likely that red meat wouldn't be an issue, which is a common experience in the low carb/keto/carnivore communities.

Your video came on my feed today and I so enjoyed your explanations. Here’s to an awesome and enjoyable week.

Thank you, this is very informative and certainly gave me a new direction, IF for a year and lost too much weight and muscle loss 😢 in my seventies and trying to rebuild myself.

Good for you Laura! I just came across your channel and I really like your honesty and your a genuine good person. I totally understand your transition to high protein as i had the same issue. I wasn't really thinking about my total daily protein intake and many times i would have a coffee for breakfast and wait for lunch and still had the fat around the waist. I thought by fasting it would make me lean and loose my stomach. Now i have 2-3 eggs with a slice of good quality bread and half an avocado for breakfast and i feel great. It keeps me going till lunch where i will have meat or fish along with veggies. Its a process and working out with weights on a regular basis is the key. Your feeding your muscles and and you can see your body transitioning to being leaner and more muscular while loosing fat in the right spots.

One way or other I always find myself coming back to your channel and taking in the vast cornucopia of deeply helpful information derived from a place of genuine humility about making life worth living. There is no flim flam or flannel and your Mum in the frame of all your stories is a real plus that underpins your philosophy of health for all. You are looking GREAT! You are a unique influencer of integrity and I want to thank you very much for all that you do and the way that you do it.

Happy the YT algorithm has been upping its game and sent me here. This is super interesting but your calming, happy energy kept me warching to the end! Now I'll go back to see what I've been missing and catch up!

Awesome to have you back, and what a terrific video it was too. Full of so many tips and it's really good to see how you have benefited from it. Here's a great option for you regarding the brussel sprouts, try kalettes. They are a cross between a mini sprout wrapped in a leafy green and pink kale parcel. Absolutely delicious. Great sautéed in the pan or done in the oven with a little olive oil and seasoning.

You're back!

I know that I so need this. I am 59 and lost lots of muscle over the last few years. I do not exercise and don't walk regularly. I have three males in my household who have bad eating habits. I also find that my husband sabotages me every time I try to eat healthier (buys me my favorite chocolates or sweets, etc). I know that I am on the wrong path with my health but I lack motivation. This video tells me that I can do it! So glad to see that your mother is on the same eating plan. This must be great to have a person to support you. And -of course- Charlie. I need a Charlie in my life lol!! thank you for sharing your honest experience with the rest of us.

Thank you for taking the time to make this video it’s life changing

Both you and your mom look so healthy and happy. ❤❤❤ It's always a treat to watch your videos. 🎉🎉🎉

Holy moley! What an awesome video! You made that food look so good, I downloaded the plan! I found your channel years ago when starting my barefoot shoe journey - been over 2 years now! Since, I've started doing 4 7 8 breathing, journaling in the morning and night, and I'm on my 82nd day of doing 10,000 steps a day! (still trying to master the rubix cube 😂) THANKS FOR THE INSPIRATION :)

Like so many others….I missed you Laura! I always learn something new to Try….😊. P.S. The food cost is worth it if you’re healthier…and you’re GLOWING!

This is the best, most thorough video I have ever seen ❣️❣️❣️ thank you so much ❤

Hello, from Ontario, Canada. Been watching some of your videos and pretty impressed how you like to try new things! Keep it up! :)

I loved this, you explained everything so well & I need to start this asap! I do eat high protein but I do struggle with meal ideas and I also feel my body reacts better to higher fats and lower carbs. It’s the dry veg that I’m not keen on though but may add olive oil and seasoning x

This is an awesome video. I am impressed by all the efforts you are taking, Laura (and your mom!!), to improve your health and understand everything what's going on in terms of food and health. Very well explained and inspiring, too. I love that you are obviously educating yourself and sharing it here with us. And when you said you feel like a different person and see many improvements in skin and hair and what not, you do look great. And finally I laughed and liked whenever Charlie would make an appearance ;-) From my own experience, especially loosing fat, getting a good amount of sleep and getting blood sugar levels under control with the right food is contributng to a healthy mytochondrial function which rewards good energy levels and a life without brain fog! Curious how you journey will continue! :-)

Thank you this was very informative and very useful! I went straight out and shopped. I look forward to your next update 🙏☺️

Another great video, Laura! Thank you!

Awesome to have you back :) I've not been as dedicated to my weight-training program as you clearly are, but I did make a switch over to a high-protein diet back in June and I've noticed a world of difference since then in my focus and satiety. I tried to go full carnivore for a little while but I found it too difficult to maintain while cooking for my wife in the evening as well, so my evening meals are usually more carby than the rest...

That was so interesting. In-depth and thorough, and Charlie’s cameos are the special touch! I feel better when i keep carbs on the lower side, especially since hitting midlife, but always worried about eating too much meat (impact on kidneys, increased risk of bowel cancer). Did you say there will be a follow-up video to tell us how you are eating now?

Your blogs are brilliant We NEED MORE X

Absolutely amazing Video, Very positive. Thanks L.T. gives me hope on a difficult day ❤

I eat similarly to this after being diagnosed pre diabetic; I worried I wouldn’t be able to build muscle without more carbs but was proved wrong. Thanks for this video. Your skin is looking awesome btw 😊

Great video LT. You look amazing. I’m plant based with occasional fish. Typical breakfast is porridge,nuts, seeds, berries so thought I was ok. But I’m going to give the fish and cruciferous veggies a go as I love them anyway. Thinking of giving Zoe a go. Not as comprehensive as Phil but a bit cheaper. 😊 I really understand the need for testing though and that everyone’s needs and biology is different. Keep up the good work. 👏

Congrats! Great work

Good to see you back.. From the Netherlands..

Great video. After 25 yrs of high veg diet, we changed to high protein, lower carb. We only eat two meals a day though. So much more satisfying and stable. You look great!

Downloaded the meal planner and started this morning. 2 salmon fillets, 2.poached eggs and broccoli is alot more than I'm used to for breakfast, but it was delicious. The spices you recommended really work. Starting weight 11st 1lb...hopefully drop some llbs over the next 30days with this meal plan.

Missed you! Glad to watch a new video ❤

Ahhhh Laura your just so wholesome! What a great video!! Youve inspired me to get an air fryer and up my protien game even more!

Great video, I'm definitely making a big batch of slaw tonight and eating it throughout the week! I had forgotten about it for a long time but turns out I have everything I need at home already If you see this comment Laura there are two things I recommend you spend some more time looking into: 26:10 Cows living as cows isn't an environmental issue, it's even an environmental benefit if they are roaming or being moved seasonally - and a great way to use land that we couldn't farm plants on anyway 27:07 Gout doesn't actually have anything to do with red meat, that's an old misconception. The issue is fructose because it's processed in the liver which then makes too much ureic acid. Glucose isn't an issue because that goes straight to the blood.

I think it’s important to note that the Lumen showing you burning fat isn’t necessarily better for fat loss than burning carbohydrates - it is simply because you’re consuming more fat (if you put petrol into an engine it will burn petrol). It may help with overall adherence to your diet and how you feel, but it’s not that you’re burning more fat and therefore losing more weight. I know you didn’t say that in this video, but just in case anyone is confused by the fuel source thing.

Fantastic information and advice. Well done!!

Stumbled on your channel today and I really love it! I need some inspiration/motivation to make some changes in the health department and this really helps.

Results are amazing Laura and I'm so glad mama Try is also benefiting from the nutrition/food plan. (I try and avoid the word diet for it's negative connotations and idea that it is restricting) The more I learn about nutrition, the more I end up with the belief that humans are weird and that we all respond differently based on genetics, gut biome, lifestyle, environment and other factors - so there is no "one plan to rule them all". For affordability - I notice a lot of your meat and veg is pre-packed in single portions and from a supermarket. Buying larger amounts from say a butcher and a greengrocer or local market may net some savings - at least in my experience. And for work - food is pre-cooked and heated in the microwave. Your plan seems a little low in calcium? I've actually started having more dairy as I passed 50, to help with bone density and supplement the weight training regime. I've also been adding beetroot to my diet for the supposed benefits to blood, exercise performance etc. I do supplement with some protein powder (12g) and creatine (3g) daily - on top of what I consider to be a decent meal plan. I keep it under control though as there is nothing worse than feeling that you are pouring most of that money (literally) down the toilet. Can't wait to see the before and after blood test results.

I've got the popcorn and I'm ready to go! Love your videos Laura, they (you) are so genuine and a pleasure to watch! I'm an alumni from Master RU-vid too, maybe one day we can collab! Right, time to start!

Awesome update LT!! Very motivating!

Glad you're back. Missed your videos. You are very good at what you do. Thank you 👍

What a difference! The first thing I noticed was your skin! You are glowing! You are looking fabulous! Definitely inspirational! Xx

This was a great conversation. I'm actually carnivore and it has been great so far. My adult daughters i think would thrive on your way of eating etc..

Thanks Laura, such a helpful and informative video. There is so much information in there I’m gonna have to watch it again! 😆I can see that plan is really working for you because your face looks visibly different!! You are glowing!

I've been looking forward to this video for sooo long and finally! Thanks for an awesome video Laura! ❤

Just one thing, do you realize that meat isn't just protein right? It is also a nutrient dense food, too, the only other food that would be more nutrient dense would be heart and liver. Meat with its complete protein and highly bioavailable nutrients is what is now allowing you to build muscle and lose weight more effectively.

Brilliant video! ive always eaten meals like this (about 150g protein(mostyle animal) and loads of veg) but i also need the carbs for me personally. I eat 3600-3800 calories in one 2 hour sitting a day and then nothing else for 22 hours. It seems extreme but it works for my body. I know its almost double what the daily recommended amount for females is and its a lot of food for 2 hours (breakfast lunch and dinner in one go ha) but im stronger and faster than ive ever been. Thanks for promoting the highlighting that different diets and frequencies of eating per day are personal and different bodies react differently to it. 🙌🙌 p.s ill be adding more lamb to my diet now!!

I just subscribed a couple days ago after watching a few of your videos and I'm really happy to see your experiences growing and trying new and interesting things. I feel lucky to have found this channel and even luckier that I didn't have to wait four months. LOL. Massive love and respect! ❤

This is so helpful and definitely something I can relate to. All of the tips and advice would translate very nicely into a book!

Super interesting, thank you! I was a long time vegetarian and went vegan for 2 years. This year I worked with a dietician and reintroduced meat (only chicken for now) and fish. My period cramps went away and bowel movements improved. I think as a woman in our 40s, our needs change and the under nutrition catches up with you. I haven’t seen physical results like yours though, well done!

As a former amateur bodybuilder, I can say that I felt the best in my 60+ years when I trained and ate like a bodybuilder 30 years ago (meat, complex carbs). I'm trying to go more plant-based now since following a Dharma path and that doesn't jive with eating meat, so getting enough plant-based protein without supplements will be difficult. That said, if eating more organic and sustainable/humanely reared meat will give me less brain fog and fix a torn rotator cuff (been nursing this injury for over 10 years), I'm all in. Good to see you back on YT... PS; love your Always pan!!! I need to get one of those as my Calphalon non-stick is now sticking after years of use...

You have been so helpful and inspirational thank you sooo much. That eval by a sport nutrition center was probably one of the best things people can do. You look radiant and there’s a definite difference in your body composition very cool to see the transformation thank you for sharing and you and your Mum clips is so adorable. Great video content and flow and humor. Fabulous!!