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Reader's Question: It's So Overwhelming, Where Do I Start?

Reader's Question: It's So Overwhelming, Where Do I Start?
October 7, 2009 Patrick Nemechek, D.O.

I found that one of the main reasons people don’t want to start a weight loss program is because they are afraid of trying and not actually losing weight and that they often don’t even know where to begin.

My response is to avoid focus on losing weight because that is going to occur slowly if you are trying to modify your behavior.Ā  Instead focus on slowly making the changes you can in the time frame you are comfortable with. Nobody even said you had to change everything at one time.

Start simply. Try just working on increasing the amount of protein you eat at breakfast without dealing with any other meal. Come up with a few different high protein items you enjoy eating that fit your budget and time constraints.

Try having a cup of coffee or tea with a high protein bar (Pure Protein brand – taste good and are only about $1.25 each at Target) or maybe a protein shake such as Muscle Milk ‘Lite’ (tastes good, also inexpensive) or a cold piece of chicken or pork chop from the night before and then on the weekend, cook some eggs and bacon when you ave more time.

Once you build up a variety of things you enjoy eating for breakfast you can go on to see what you can change at lunch.

As far as I’m concerned, you can take a month or 2 working and becoming comfortable with breakfast before moving on to lunch.Ā  And I guarantee that if you work on just having more protein for breakfast, you will have lost a few pounds in the month or 2 trying.


  1. Shailesh 2 years ago

    Hello Doctor Nemechek, thank you for the wonderful work.
    We are based out of India. My son is 4 years old and is autistic, partially verbal and very less social contact with all the stimming and other behaviors. I have read your book and have ordered supplements which will arrive by weekend. 3 days back we have started him on 2.5 ml omega(700 mg) Nordic Naturals and EVOO. He did not clear stool for 2 days and had crying constipation last night after which he cleared stool. Inulin has just arrived so I will start him may be from tomorrow on said doses.

    Indian diet is more composed of fried things and using EVOO is not always possible specially food. For now I am giving him light olive oil and including california EVOO gradually.

    Please let me know if this is fine.

    • Author
      Patrick Nemechek, D.O. 2 years ago

      Light EVOO is often olive oil mixed with soy oil – this is unhealthy.

      Just dose his EVOO as you would any medicine and continue cooking his food in your traditional oils. Use canola or coconut oils for cooking if possible because they are much less inflammatory.

    • Shailesh 2 years ago

      Dr Nemechek:
      I have been giving my 4 year old autistic son EVOO/Inulin/Omega for 1.5 month. I am not sure if I have seem awakening but I see few changes like he is playing more logical games and trying to speak more words. His stimming and eye contact is still not very clear. He has been catching cold and fever very soon and due to that bod weight and other health gets impacted a lot. Since starting him on your combination we are not giving him antibiotics.

      Should I keep him on same dosage or increase ?

    • Author
      Patrick Nemechek, D.O. 2 years ago

      Iā€™m sorry but due to the high volume of questions, I can no longer comment on individual circumstances and will focus instead on explaining the principles of the protocol.

  2. Pierrette 2 years ago

    Dr Nemechek:
    There is great confusion on what the awakening is, stimming and regression in eye contact and regression in motor skills was not my sonā€™s awakening . At ALL!!!! My sonā€™s awakening was loss of stimming, a huge increase in speed agility, anger and aggression followed by sadness , plus longer sentences with a few mean comments thrown in followed by even better gains and less anger in a few days. I did not have regressive symptoms until I tried to increase FO. Stimming, having more sensory sensitivities, being in your own world, revisiting previous autistic behaviors and side gazing these are NOT the AWAKENING, these are CLEAR regressions. This is getting very mixed up by Nemechek followers.
    I have at least 20 good friends who no longer do the protocol. Including a bunch that I brought in that have already left. and many parents who are biomed savvy post in other autism groups saying the protocol does not work. Many people message me that the protocol does not work.
    The modified protocol is working beautifully for my son, who is still on a very low dose of Fish oil and seems NOW 100% recovered from autism on the Nemechek protocol
    My sonā€™s MAPS had told me that anything that gives your son sinus congestion is growing bacteria, that is the reason I had to keep the FO at such a low dose and that is why I think it has been such a huge and FAST success for him. On day 23 it seemed like 75% of his sensory sensitivities and autism symptoms were gone! I feel like there should be a modified protocol where parents start their childā€™s FO at a very low dose and work it upwards after 3 or four months, or even keep it low. I give my Neurotypical son Certified CR Olive oil, but no longer give him fish oil do to it causing him increasing sinus congestion, increased anxiety and crying over nothing. He has always been very socially & acedemically advanced.

    • Author
      Patrick Nemechek, D.O. 2 years ago

      Every case I’ve had like this is was not the fish oil but some other factor.

      That being said, I have no trouble with starting the fish oil at a low dose which is actually what I recommend in the book.

      Many, many parents are actually starting at much higher doses or using high concentration DHA in their small children which I do not recommend.

      Many people who believe they are savvy are misinformed by their providers. Medicine is very complex and the answers to problems are not necessarily obvious or “make sense”.

      For instance, the idea that anything that causes sinus congestion is growing bacteria incorrect. Allergic reactions, irritation from dust, dry air, autonomic dysfunction and refluxed stomach acid all can lead to sinus congestion without infection.

  3. Pierrette 2 years ago

    Hello Dr Nemechek
    Itā€™s me again. I want to tell you that the Admins in the FB group are telling parents over and over that if they have no gains on Nemechek in two months to double the Fish oil.
    I saw gains on day TWO of Nemechek the inulin works that fast and because I had to keep my sonā€™s fish oil dose low do to bacterial sinus congestion.
    In my sonā€™s case raising FO would have been disastrous and it was what caused his two relapses that I previously discussed with you. I see people answering them that they feel like they are seeing the Fish oil making their kids more out of it and hard to reach. You donā€™t have to publish this comment, I just wanted you to know. You may want to tell them to stop giving that advice, itā€™s widespread.

    • Author
      Patrick Nemechek, D.O. 2 years ago

      There advice is exactly what I have written in my protocol. I personally have not had a patient worsen because of the increased fish oil but your observations are appreciated.

  4. Pierrette 2 years ago

    Hello again Dr Nemechek
    As per our previous conversation on this page, I want to let you know that I went down to a very very minimal dose of Nordic Naturals Fish oil for my son with high functioning autism and on day 3 of the FO excess leaving his body he experienced more efficiency with the inulin reducing propionic acid. This resulted in a jarring awakening and the gains are back to when I started the protocol on ultra low dose of fish oil. He is now as of yesterday is swimming without floaties, racing his Neurotypical twin brother in the pool and everywhere. Vocal stimming was 100% gone in 48 hours. At the 48 hour point there was aggression for an entire day, we made it through that. My good friendā€™s son is non verbal and was worsening on this protocol she was about to quit, Iā€™m not trying to be the doctor but I personally called her and asked her to keep going but lower fish oil in half and see if that helps. She did and is telling me this is working he is trying to talk!!!
    I want to thank you from the bottom of my heart for what you do! Believe me I know that what you do is very complicated!!! Keep up the amazingly great work you are doing! Feel free to contact me since I have twins one NT and on the spectrum I have a good baseline šŸ™‚

    • Author
      Patrick Nemechek, D.O. 2 years ago

      Thank you for your interesting observation.

  5. Pierrette Schussler 2 years ago

    My seven year old son has high functioning autism and PANS. His PANS is most likely caused by gut flora disturbance . He did ok on a DAN dr MAPS dr protocol based on gut healing. But since it was not perfect his IQ became increasingly noticeably high but he still had very outward noticeable autism characteristics that were very easy to spot when you saw him. That was until we started the Nemeckek protocol. And I want to tell you that you are a genius and that work you have done is saving so many kids!!! On the protocol I Immediately I noticed his walking gait to be straight and upright with a goal to where he was going and not the previous floppy lack of direction wondering. Then I started noticing longer sentences and more communication and marked less hyperactivity. I kept increasing inulin and California Ranch and he is up to 1 teaspoon of Now inulin 2 Times a day and 20 ml of CR EVOO and the improvements continued until it seemed like at 40 days in he did not have autism characteristics or PANS . I have the Nordic Naturals Regular Omega3 and was giving him a very low dose 2.5ml or less due to extreme sinus congestion with any higher dosage. I then switched to NOW DHA and that became worse congestion plus loud vocal stimming returned. I switched back to the regular Nordic Naturals At the low dose and he seemed fine again. This week day 57 and yesterday day 56 I upped the NN dose to the recommended 5ml. For some reason yesterday and now moreso today my son is side gazing, walking into peoples butts because he lost his spatial awareness , making a buzzing vocal stim and has lost some of his impulse control.
    Are their some people who can not accept FO or DHA. He does have a high viral load, Iā€™m not sure if that makes any difference. Iā€™m just trying to figure what I did to put the brakes on his amazing gains. Your advice would be greatly appreciated!
    Thank you

    • Author
      Patrick Nemechek, D.O. 2 years ago

      Interesting, I would just stay on the lower dose longer.

      There is a potential some kids have intolerance to fish oil because of bacterial overgrowth and there is always a chance the inulin is good but imperfect in controlling overgrowth.

      I would suspect this might get better with rifaximin instead. Discuss this with your pediatrician.

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