How to Lose Twice the Weight Without Counting Calories

G’day Legend,

Ahhhh I am so excited to share this one with you.

Why? Because it finally abolishes one of the dumbest nutrition theories out there: that a calorie is just a calorie.

For years, I’ve battled the “if it fits your macros” crowd — people saying as long as you hit your protein, carbs, and fats, it doesn’t matter if those macros come from a frozen pizza or a bowl of roasted veggies.

But here’s the thing: food quality matters. It matters for your body composition, your metabolism, your cravings, and your long-term health. And now, science has the receipts to prove it.

In this week’s Newsletter (4 min read):
🍲 Why two diets with the same macros led to completely different results
⚡ How food processing affects cravings, energy, and recovery
✅ Three simple swaps to cut ultra-processed foods without overhauling your life

If you’ve got a friend who’s been stuck on the “calories are all that matter” train… send them THIS link — they’ll see why whole foods change the game.

🔬The Study That Shocked Scientists

Researchers in the UK ran a landmark trial testing two diets:

• Group 1: minimally processed meals — roasted veggies, cooked grains, fresh proteins.

• Group 2: ultra-processed meals — wraps, frozen pizzas, packaged snacks.

Here’s the kicker: the diets were nutritionally identical.
Same calories. Same protein, carbs, and fat. Same portion sizes.

The only difference? One diet came from whole ingredients, the other from factory lines.

The result:

• The minimally processed group lost twice as much weight over 8 weeks.

• They also had fewer cravings and better control around food.

• Over a year, scientists predict this could equal up to 13% weight loss in men and 9% in women — without counting a single calorie.

So no — a calorie isn’t just a calorie.

⚡ Why Processing Changes Everything

So why would two “identical” diets give such different outcomes?

• Eating speed: Ultra-processed foods are softer, faster to chew, and easier to overeat.

• Hormones: They mess with satiety signals, so your body struggles to feel full.

• Energy density: Even “healthy” packaged foods pack more calories per bite.

• Additives & texture: They can alter how your body absorbs and stores energy.

In short: you can’t hack biology with a label.

✅ 3 Simple Upgrades You Can Make Today

The good news? You don’t need to go full MasterChef. Even small swaps create a ripple effect.

1. Cook one meal from scratch each day
   Start with breakfast oats, a quick salad, or a one-tray dinner. It’s not about perfection, it’s about building momentum.

2. Upgrade your swaps

   • Instant oats → rolled oats

   • Flavored yogurt → plain Greek yogurt + berries

   • Frozen pizza → homemade flatbread with veggies + protein

3. Batch cook once, benefit all week
   Spend 90 minutes on Sunday cooking grains, veggies, and a protein. Store them in containers so weekday meals become “grab, heat, eat.”

Even a 20% reduction in ultra-processed foods can shift your energy, recovery, and cravings.

🎯 Why This Hits Home for Me

When I was training for the Berlin Marathon, my schedule was chaos. Travel, training, content shoots. It was tempting to grab whatever was fast.

But every time I took 15 extra minutes to cook something simple — scrambled eggs with sourdough, roasted salmon with veggies — the difference was night and day.

• More stable energy.

• Better recovery.

• Less temptation to overeat later.

Now, I log my meals in Alma, my go-to nutrition tool, to see how those choices affect recovery and performance — without obsessing over calories or photos.

🚀 Your Challenge & Action Plan

This week, pick one ultra-processed food you eat often and swap it for a minimally processed version. Notice how it impacts your energy, mood, and recovery.

Here’s how to make it stick:

• 🍳 Cook once a day — it doesn’t matter which meal, just build the habit.

• ❄️ Batch and freeze — future you will thank present you.

• 🔄 Upgrade 3 easy swaps — oats, yogurt, or snack bars are a great start.

• 📝 Notice the difference — log, reflect, and adjust.

Hit reply and tell me what you swapped — I’ll share some of my favorite reader submissions in next week’s issue.

P.S. Need inspo? Try my One-Tray Salmon Fettuccine — high protein, nutrient-packed, and ready in under 20 minutes. RECIPE

Quick Notes

🧑‍🔬If you want to read the full study yourself, find it HERE.

🎥Head to YouTube for my Berlin Marathon race recap.

#EatGoodFeelGood

-DC