Overweight • 39 The first thing you need to do is to establish a protocol and then stick to it no matter what. I can't tell you what it is. I wish I could. If I could create a protocol that worked for everyone I would open a diet center and sell it for thousands of dollars. The problem is, nothing works for everyone. We all have different bodies and therefore need different protocols. A protocol is simply what you would eat and when you will eat it. You have to decide this ahead of time with your prefrontal cortex. You cannot rely on your survival brain to make this choice for you in the moment. It will always choose the highest concentration of dopamine and therefore the foods that are the most fattening. As you are deciding what to eat, you want to take into consideration what I have taught you about insulin and dopamine. You want to keep them as low as possible. So here are some guidelines when you are creating your personal protocol: Fat adaptation makes your body efficient at the very thing you want it to be efficient at – fat burning.