The Power of The Protocol

Protocols – do you really need them? You undeniably do. Protocols are invaluable, but it’s fair to say that creating and applying them can be overwhelming. For lots of people starting their weight loss journey, this is where it can be tough to just get off the ground.

If you’re new to The Spear Method, consider this your introduction to creating pivotal protocols that will lead to your weight loss success.

I’ve also heard from existing members, clients, and former clients who have experienced the power of protocols, but find they need to review the importance of the practice, or just want to really understand what’s behind the process.

So read on because here's what I'm going to cover...

I believe that for protocols to truly work, it’s important to understand that it involves so much more than blindly following a checklist. That’s why I’m going to clearly explain…

• What a protocol is
• Why it’s essential to create protocols for weight loss success
• How to create the specific protocols that will lead to your weight loss, along with some helpful examples
• Best practices v common mistakes, and pitfalls to avoid 
• The Spear Method Protocol - a foolproof practice.

Hopefully, you’re beginning to sense that protocols are a crucial part of the ride to success. It’s common to wonder if you can trust yourself to follow through, or if perhaps there’s even some sort of ‘work-around’. In case you need some extra inspiration, absorb these powerful quotes:

"We don’t rise to the level of our expectations; we fall to the level of our training” Archilochus

"Failing to plan is planning to fail" - Ben Franklin

“What gets scheduled gets done” - Michael Hyatt

Their message is clear – protocols will keep your path lit. And you need to see where you’re going.

What exactly is a protocol?

• a protocol is a meal plan or a food plan that includes foods, beverages, frequency and amounts you’ll eat each day
• A protocol is decided in advance - 24 hours in advance
• A protocol is customized to you and considers your energy needs (though you may involve a significant other or partner)
• A protocol allows for all foods and beverage
• A protocol is a daily practice

A protocol is not…

• A diet = diets are restrictive and do not allow for indulgences
• A food journal = documentation of what you ate after the fact (might be good to state why not?)

Why is a protocol so important for weight loss success?

1. It creates new eating habits
2. It identifies triggers, urges, impulsive, and binge eating
3. It reduces eating-related decision fatigue
4. It works with the reticular activating system programming
5. Most importantly – creating and following a protocol, means you’re no longer rewarding unconscious patterns

It’s important to understand exactly why good intention, ‘mind over matter’ thinking, or willpower alone is powerless against a protocol. It’s in our DNA.

About 80% of what we do each day is habitual. Today, you will repeat almost everything you did the day before – that means all your thoughts about food, when you eat, and all your impulsive and compulsive eating. 

You can’t really be blamed. The reason we rely on this type of ‘habit’ operating system has everything to do with efficiency and conservation of energy. Once we make one decision enough times, our subconscious brains store a pattern - imagine if you had to think about absolutely everything you do on an ongoing basis! A pattern allows us to direct our energy towards more important, higher-level functions like creative thinking and problem-solving. 

So, if you analyze that you are overweight and you overeat or binge eat, this is likely habitual. You need to re-program your subconscious. The good news is a daily or weekly protocol makes up a major portion of the re-program process.

When you create a protocol you use the pre-frontal cortex, the most highly evolved and advanced part of your brain. It is your executive functioning centre, responsible for decision-making, problem-solving, and creativity. It is the pinnacle achievement in our evolution, and nothing happens without its say-so. To drive this point home, if you’re a chain smoker your pre-frontal cortex was the last stop in making that decision. It made the final call.

You are using your pre-frontal cortex to make all food decisions when you commit to a daily practice of creating a protocol. And anything that involves the pre-frontal cortex involves a lot of energy.

Here’s the thing – the cortex is only 5% of your body mass yet it consumes up to 50% of caloric intake. That’s highly inefficient. And this is why you must commit to a daily practice. It’s the only thing that will reduce the over-desire for food, impulses, and compulsive eating.

How do you create a protocol?

It’s crucial that your protocol is your protocol; unique to you and your design. Don’t ever follow someone else’s without considering your own schedule, lifestyle, and energy needs. 

Start off with these four steps:

Step 1 – Decide on your eating window

Step 2 - Decide on your number of meals

Step 3 - Decide on the foods/beverages you’ll consume

Step 4 - Decide how much of each food you’ll eat

Then, incorporate these Spear Method Best Practices:

1. Use the steps in conjunction with intermittent fasting
2. Be consistent day to day, including weekends.
3. Make all your decisions the day before
4. Write them down/complete the tracker form
5. Avoid grazing
6. Plan indulgences

Pitfalls to avoid:

Here are the most common mistakes you want to avoid making:

1. Deciding in your head
2. Half-assing it, and not committing to the practice
3. Letting someone else plan your meals without your input
4. Being too restrictive, not allowing for indulgences

Never under any circumstance eat or drink something that isn't planned! You can't allow food to come from a conditioned response.

What if you eat off-protocol?

We all know that the struggle is real, and some days are a whole lot tougher than others for various reasons. Don’t overstress and be sure to check out the How to Deal with Urges video.

Also, use the experience as an opportunity to learn, and be compassionate towards yourself.  Beating yourself up only leads to more overeating.  Institute a growth mindset and understand that you haven’t failed, you’re still learning how to build new habits.

Then get back on track with some self-inventory. Ask yourself these questions:

• What did I eat that wasn’t on my protocol?
• What was the circumstance that took me off plan?
• What was the thought that caused the desire or urge?
• Did I try to resist or just react?
• Did I try to allow the urge? What worked? What didn’t?
• What did I learn?
• What will I do next time I’m in this situation?

What if you find yourself resisting the protocol?

This is your brain’s sneaky way of sabotaging you. Yet, resistance usually gives us a clue or two that it’s moving in, it doesn’t necessarily hit us like a brick. Actually, resistance is a subtle gut check of whether you really want to achieve your goals. 

Is resistance futile? No. Just face off with it and plan a day of Joy Eating. Don’t limit yourself, just plan it. 

The Spear Method Protocol 

I’ve created a foolproof protocol that takes all the guesswork and overthink out of the process. Remember, you need to create your own that works with your individual lifestyle, schedule, and energy needs. By following these 10 steps, you’ll be able to get started, get committed, and get results:

1. No sugar or flour unless intentionally planned
2. No eating out unless intentionally planned
3. Follow a 16/8 fasting window
4. Commit to lunch and dinner with a snack in between
5. Create 7 meals - 1 for each night of the week, including eating out
6. Determine the 7 snacks you’re going to eat 
7. Make enough food at dinner to have for lunch the next day
8. Use the perfect plate to guide macronutrient choices
9. Don’t go more than two days without creating your protocol
10. Have a go-to day, back on the bandwagon day

Who I Am:

I'm a former pro football player turned entrepreneur/weight loss coach from Canada 🇨🇦

I help men and women over 40 lose weight ✋

What I Write:

How to Build Self-confidence & Discipline to Lose Weight for Ever 🔥

How to Be the Best Version of Yourself 💪

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