Calorie-counting ultimately FAILS because it causes you to lose lean muscle — not fat. And for lasting weight loss, you need the reverse.

Cue the power of what I call my “A-List aminos.” This discovery certainly changed my practice. And most importantly, it changed the way my patients lose weight — and keep it off.

You see, amino acids promote “fat-free mass” and build lean muscle. And they turbo-charge The A-List Diet. In fact, I predict getting the amino acid balance just right is the future of low-carb, high-protein diets.

Throughout my research, I learned about the importance of three amino acids in particular—called branch-chain amino acids (BCAAs). When combined, this powerful trifecta offers a major metabolism boost.

Quite frankly, I consider BCAAs the “missing link” for lasting weight loss.

In one study, researchers administered them to patients on a high-fat, high-protein diet. In just six weeks, those taking the BCAAs had 7 percent less body weight and 49 percent less white adipose tissue. (Adipose tissue is the stubborn fat around your middle that creates “muffin tops” and “spare tires.”)

I made three BCAAs (leucine, isoleucine, and valine) staples of The A-List Diet. And I believe in them so much, I developed several A-List Diet products with BCAAs to promote maximum weight loss. Including my A.M. Jumpstart and P.M. Reboot Protein Booster Shots and my A-List Amino Booster Mix.

My patients keep telling me how much better they feel even after just a few days of “protein boosting” with BCAAs and other amino acids. Their energy level increases, their sleep deepens, and their overall sense of well-being improves. And needless to say, their metabolism gets kicked into high gear, setting the stage for effective, lasting weight loss.

Plus, you can find an easy-to-follow plan to incorporate protein boosting with BCAAs and other amino acids in Chapter 1 of The A-List Diet.

I’m here to help you every step of the way. So, if you ever have a question, feel free to drop me a line at

A-Lister’s Corner

 This week’s A-List comes from Karen P., who wrote into our Facebook page:

Hi Dr. Fred,

I’m taking the A.M. and P.M. shots and I love the results.

I just added your BCAA Amino Booster Drink Mix to my regimen. Is that too much? I also mix CocoaLogic with my whey protein. I would like some information about the most effective ways to use these supplements simultaneously. Thanks so much.


Hi, Karen,

Thanks so much for the feedback. I’m so glad you’re happy with the results you’re seeing! I actually recommend the BCAA Amino Booster Drink mix as part of weight loss and maintenance. It’s one of my must-haves! I recommend drinking it once a day…whenever it’s most convenient for you — midday, before or after a workout, or anytime, really.

And don’t worry—it’s not too much when combined with the A.M. Jump Start and P.M. Reboot shots. In fact, I designed all of these formulas to work together to keep your metabolism working at peak performance.

Combining a scoop of CocoaLogic a day with the whey protein is also completely fine. Again, all of these things will work together to help maximize your results.

I actually detail how to use all of the supplements you mentioned in Chapter 5 of the new paperback version of The A-List Diet. So I encourage you to take another look at that chapter for more in-depth answers to your questions. But, in the meantime, rest assured, they’re all safe to use together on a daily basis.

Best of luck on your continued A-List journey!

Recipe of the Week

Here’s a great A-List recipe for a make-ahead, week-night meal.

Turkey Chili (page 184 of The A-List Diet)


  • 1 cup macadamia nut oil
  • large onion, diced
  • 2 large garlic cloves, minced
  • 1 medium jalapeno, seeded and minced
  • 2 pounds ground turkey breast
  • 1 teaspoon coarse sea salt
  • 11/2 cups water
  • 4 plum tomatoes, coarsely chopped, with their juices
  • 2 tablespoons dried oregano
  • 2 tablespoons ground cumin
  • 2 tablespoons ground turmeric
  • 1 tablespoon cayenne pepper
  • 1 tablespoon smoked paprika
  • ½ teaspoon black pepper
  • 2 avocados, peeled and pitted
  • 1 bunch cilantro, chopped
  • 1 scallion, chopped


1.) Heat the oil in a large, heavy-bottomed pan over medium heat.

2.) Add the onion and cook until translucent, 3 to 5 minutes. Add the garlic and jalapeno and cook for another minute.

3.) Stir in the ground turkey and salt and cook, breaking up the pieces with a spoon, until no longer pink, about 5 minutes.

4.) Add the water, tomatoes and their juices, oregano, cumin, turmeric, cayenne, smoked paprika, and black pepper. Cook for 30 minutes at a gentle simmer, stirring occasionally.

5.) Puree the avocados in a food processor or blender until smooth and creamy. Stir the avocado mixture into the soup and simmer for an additional 30 minutes.

6.) To serve, ladle the chili into soup bowls and garnish with cilantro and scallion.


Until next time,

Dr. Fred