Blog posts FAQs: Building a Fab 4 Smoothie

FAQs: Building a Fab 4 Smoothie


Every week we receive emails asking for more details about the Fab Four. Why those four food categories? How do you use them to build meals or whip up smoothies? What are some of the best sources of each? If you’ve had similar questions, this series is for you. Follow along as we answer some of the most frequently asked questions.

First on the agenda: How do you build a Fab Four Smoothie?

The Fab Four philosophy comes down to the fact that fueling your body in a specific way can make a huge difference for your health. The best thing you can do to stop food cravings and overeating, to burn fat, and improve diseases like diabetes and cardiovascular disease is to manage your blood sugar curve. I developed the Fab Four to help you do just that. 

Every Fab Four recipe is made up of four important components - protein, fat, fiber, and greens. Each plays a specific role in keeping you full and managing your blood sugar. 

Protein helps you build and maintain muscle, neurotransmitters, hormones and immune cells.

Fat keeps your cells and hormones healthy and functioning properly. 

Fiber feeds your gut bacteria, which in turn keep your gut working as it should. 

Greens provide you with necessary vitamins and antioxidants important for fighting inflammation and infections. 

In addition to these benefits, each of the Fab Four components help you stay full and satisfied without causing crazy blood sugar spikes. That means you’ll have an elongated blood sugar curve (one that’s more like a small wave and less like a rollercoaster) and you can say goodbye to cravings, lack of energy, and brain fog that often come with erratic blood sugar levels. 

Your goal is to incorporate each of the Fab Four into every meal or smoothie. Here are some examples from each category: 

  • Protein: Lean meat, fish, chicken, eggs protein powder; for plant-based diets, legumes, beans, nuts, seeds and pea protein are great sources

  • Fat: coconut oil, nut butters; if you can’t have nuts try MCT oil, ghee, or avocado (and for smoothies, coconut milk, hemp milk, or water are great liquid alternatives for those who can’t have nut milks)

  • Fiber: ground flaxseed, chia seed, acacia powder, psyllium husk, cauliflower

  • Greens: spinach, kale, supergreens (concentrated powders that harness the power of leafy greens)

It’s really important to remember that the Fab Four is not a diet plan. Knowing why each of these components is beneficial and what some good sources are allows you to be really flexible in how you incorporate them into your day. The Fab Four is about a lifestyle that lets you eat the foods you love while still reaching your health goals.

Why add protein? Reaching your health goals is supported by protein! Breaking your overnight fast with protein supports blood sugar balance, decreases hunger hormones and cravings, and improves mood and energy. 

If you were my client, I would immediately check for a protein-rich breakfast, and it's non-negotiable! My clients ingest 30 grams of protein for breakfast before 10 or 11 am every single day.

The research shows that protein ingested earlier in the day results in better body composition, more muscle, and less fat. 

More protein doesn't = more weight. In an 8-week study, women were asked to (a) decrease the caloric load by 250 calories or (b) add 250 calories of protein to their diet. Can you guess who lost 2% body fat?  (the answer is b) 

How much protein should you be ingesting? .75 grams per pound of body weight. 

Who doesn't want more energy, fewer cravings, better metabolic health, and improved body composition? The #fab4smoothie was my hack to help make that a reality for you. (oh, and me too!)   

I don't know why you're here, but I'll tell you when my clients take protein intake seriously, they see radical changes in their energy, blood tests, and body. They fight their body less, they fight their cravings less, and they feel good.  

Feeling good is what allows us to be good people, better parents, sharp at work, engaged with our friends, and truly live a purposeful life! That’s why the #fab4smoothie has been so successful it makes the science of blood sugar balance easy and ensures you break your fast with protein in a delicious way.

Learn more here: Fab 4 Smoothie Basics