I Lost 15 Pounds and Gained 20 Pounds of Muscle by Making One Morning Food Swap
You've likely heard the age-old saying, "You are what you eat," and it couldn't be more true. If you're embarking on a weight-loss journey—or have reached your goal weight and are trying to keep excess pounds at bay—optimizing your nutrition habits is always a wise place to start. It's incredibly motivating to hear success stories from people who have already been there and done that to learn what did and didn't work for them.
We spoke with Itay Shechter, who runs the @gfbeef Instagram account, lost 15 pounds of body fat and gained more than 20 pounds of muscle. He made an essential morning food swap in order to get there.
He Prepares Homemade Bone Broth
PB&J toast in the morning used to be a staple for Shechter—that is, until he swapped out the toast for a healthier, high-protein alternative.
"I replaced my PB&J toast with homemade bone broth. Bone broth is nutrient-dense, full of collagen, gelatin, protein and minerals—it fills you up without spiking blood sugar and gets a real amount of nutrition first thing in the morning," Shechter shares. "It also helped with gut lining repair and completely removed cravings till lunch, which became my first real meal of the day."
Since Making This Change, His Productivity, Focus, and Energy Levels Have Soared
Since adding bone broth to his mornings, Shechter experienced the positive impact: an increase in energy, focus, and productivity.
"Since doubling down on bone broth in the morning I've felt more focused, sharper, and more intentional with how I start my day," Shechter tells us. "That consistency and mental clarity played a real role in allowing me to build my content channel substantially."
He Made It Once Per Week
It's been a seamless morning habit for Shechter to maintain.
"I make bone broth once per week, store it in jars, and just heat one up in the morning," he tells us.
He Stresses the Importance of Changing One Thing at a Time
Shechter's advice to others on a weight-loss, muscle-building journey?
"Change one major thing at a time. Trying to overhaul everything at once can be extremely overwhelming—and this is where most people just give up. Pick one major new habit, stick to it—it usually takes around three weeks for our brain to lock in a habit. Once it feels routine, add a new habit. Stack habits instead of chasing perfection," he says.
For more weight-loss inspiration, check out I Lost Over 100 Pounds While Taking Mounjaro and Here's What I Eat in a Day.
