Expert Q&A

Wait... Do y'all eat the fat chunks when you eat ribeye — how a functional medicine approach differs

Why the Fat on Ribeye Matters for Your Goals

I often hear from people in their late 40s and early 50s who have tried every diet without lasting success. The fat chunks on a perfectly cooked ribeye aren't something to fear or trim away—they're a nutrient-dense ally. These visible fat deposits, often called the cap or marbling, contain conjugated linoleic acid (CLA) and omega-3s that support metabolic health. In my book, The CFP Method: Functional Fuel for Midlife Metabolism, I explain how incorporating these natural fats helps stabilize blood sugar, crucial for those managing diabetes and blood pressure alongside weight concerns.

How a Functional Medicine Approach Differs from Conventional Advice

Traditional diets scream "cut the fat" and push lean proteins, but this ignores how hormonal changes in midlife slow metabolism. A functional medicine lens examines root causes like inflammation, insulin resistance, and thyroid function. Instead of calorie restriction that leaves you hungry and joint pain worse, we prioritize quality animal fats for satiety. Eating the ribeye fat provides stearic acid, shown in studies to improve mitochondrial function—helping cells burn energy more efficiently. This contrasts sharply with low-fat plans that spike cravings and fail long-term, which is why so many feel overwhelmed by conflicting nutrition advice.

Practical Ways to Include Ribeye Fat Without Guilt

Start simple: Choose grass-fed ribeye for higher omega-3 content—aim for 8-12 ounces, eating the fat chunks rather than discarding them. Pair with non-starchy vegetables and a light salad dressing of olive oil to keep meals under 30 minutes to prepare. This fits busy schedules and avoids complex meal plans. For joint pain that makes exercise feel impossible, these fats reduce systemic inflammation, making movement easier over time. Track your response: many notice better energy and fewer blood sugar swings within two weeks. Insurance rarely covers programs, so this approachable, grocery-store strategy empowers you without added costs.

Building Sustainable Habits That Last

The CFP Method emphasizes listening to your body over rigid rules. If embarrassment about obesity has kept you from asking for help, remember: eating ribeye fat isn't indulgent—it's strategic. It addresses the very hormonal shifts making weight harder to lose. Begin with one ribeye meal weekly, observe how you feel, and adjust. This isn't another failed diet; it's a return to how our bodies evolved to thrive on real, whole foods. Over months, this builds confidence and measurable improvements in weight, joints, and overall vitality without gym marathons or forbidden food lists.

💬 What the Community Says

The community shows a clear divide on eating visible fat from ribeye steaks. Many in the 45-55 age group, especially those with past diet failures and joint issues, report feeling more satisfied and experiencing steadier energy after adopting a functional medicine view that embraces these fats. Practitioners frequently share stories of reduced inflammation and better blood sugar control when they stopped trimming every piece of marbling. However, a vocal minority still struggles with old low-fat conditioning and worries about cholesterol or calorie density, particularly those managing diabetes. Beginners often express relief at simpler meals but debate grass-fed costs versus standard grocery options. Overall, lived experiences lean toward positive outcomes for hormonal balance when fats are included mindfully, though some remain skeptical without personal trials. Discussions highlight frustration with insurance gaps and conflicting expert opinions, pushing many toward self-experimentation.
Cite this answer
Clark, R. (2026). Wait... Do y'all eat the fat chunks when you eat ribeye — how a functional medic. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/wait-do-y-all-eat-the-fat-chunks-when-you-eat-ribeye-how-a-functional-medicine-approach
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Tesa while on Reta am or night — evidence-based answer for CFP patients for people with insulin resistance? ▸ Will I ever be able to wear low rise jeans without being insecure: best practices and common mistakes to avoid when you have PCOS or hormonal imbalances? ▸ Is it normal to feel unhappy during weight loss when you have PCOS or hormonal imbalances — what certified coaches recommend? ▸ Is it just me or is Hashimoto’s greatly underrepresented on a low-carb or ketogenic diet — what certified coaches recommend? ▸ I am on my second week of mounjaro (2.5 mg dose ), but there is no drop on the weighing scale, I am feeling demotivated, can anyone guide me, isn’t mounjaro for me for long-term maintenance (not just short-term) while doing intermittent fasting? ▸ Those of you with Reta experience how does this protocol look for people with insulin resistance: best practices and common mistakes to avoid? ▸ What are some things you loved from your childhood that you (virtually) never see/experience anymore during the weight loss plateau phase during the weight loss plateau phase? 📖 Amylopectin A — The specific starch found in modern wheat that causes rapid, dangerous spikes in blood glucose and promotes belly fat st… ▸ How effective is autophagy really helping me lose fat if you're on a GLP-1 like semaglutide or tirzepatide? ▸ When do you know to go to the hospital — evidence-based answer for CFP patients specifically for women over 40? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ How to work on betrayal, forgiveness integration: what to track and how to measure progress for long-term maintenance (not just short-term)? ▸ Who still goes to steeplechase — what do certified weight loss coaches recommend when you have PCOS or hormonal imbalances? ▸ Anyone know where to purchase pork rind tortillas — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What is your immediate go to for some relief during ha — what most people get wrong about this and its effect on metabolism and insulin levels? ▸ Finally connected the dots between my thyroid, gut issues, and brain fog - why don't doctors look at the whole picture specifically for women over 40 specifically for women over 40? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Any Morbidly Obese Groupchts for people with insulin resistance — what certified coaches recommend? ▸ How can I gain 10kg on Paleo when you have PCOS or hormonal imbalances? ▸ HOW TO DO AN AGGRESSIVE CUT WITH A STRESSFUL LIFESTYLE on a low-carb or ketogenic diet: best practices and common mistakes to avoid? ▸ What if you are/were someone who eats even when full/not hungry on a low-carb or ketogenic diet for people with insulin resistance? ▸ How to handle calories vs carbs/fat/sugar and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Why is my psychiatrist recommending supplements — how a functional medicine approach differs if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Caloric Deficit Myth — The false belief that weight loss is purely 'math'; we focus on hormonal signaling rather than just counting calories to… ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Tesamorelin - conflicting information online- can I keep powder vials in freezer? Can I keep reconstituted vials in fridge — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ When do you know to go to the hospital when you have PCOS or hormonal imbalances? ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's while doing intermittent fasting? ▸ How to incorporate psyllium husk with intermittent fasting — what do certified weight loss coaches recommend while doing intermittent fasting? ▸ Can i Fast for autophagy for loose skin without losing anymore weight — how a functional medicine approach differs for long-term maintenance (not just short-term)? ▸ IBD + antidepressants + impossible weight loss… advice when you have PCOS or hormonal imbalances — what certified coaches recommend? 📖 Phase 1: Priming — The first 48 hours of a 70-day cycle focused on high-fat intake to prevent the brain from triggering a starvation respon… ▸ Are y’all strict 100% paleo or eat ultra processed food in moderation while doing intermittent fasting and how it connects to gut health and inflammation? ▸ Accidentally left my vials out overnight. Are they still good if you're on a GLP-1 like semaglutide or tirzepatide specifically for women over 40? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ 78kg to 58kg for an 18 y/o: How likely am I to have loose skin after weight loss specifically for women over 40: what to track and how to measure progress? ▸ What surprised me the most in menopause? Alcohol for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ What if you are/were someone who eats even when full/not hungry on a low-carb or ketogenic diet while doing intermittent fasting? ▸ Difference between a 3 day and 5 day water fast for autophagy and the role of cortisol and stress hormones while doing intermittent fasting? 📖 Modern Wheat Dangers — The hidden threat in hybridized grains that causes gut inflammation and spikes blood sugar more aggressively than pure t… ▸ These electrolyte tabs, how often — evidence-based answer for CFP patients — what certified coaches recommend? ▸ Insulin resistance caused my weight gain despite eating low calorie diet, anyone else when you have PCOS or hormonal imbalances — what the research actually says? ▸ Is it normal to lose 6 kg in one week during the weight loss plateau phase while doing intermittent fasting? ▸ Is it even worth it anymore — evidence-based answer for CFP patients for long-term maintenance (not just short-term)? ▸ Did an ultrasound and i saw two comments from the result. not sure if going carnivore is still feasible on a low-carb or ketogenic diet? ▸ What are some things you loved from your childhood that you (virtually) never see/experience anymore during the weight loss plateau phase — what the research actually says? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Can autophagy regenerate muscle during physically active prolonged fast and how it connects to gut health and inflammation: what to track and how to measure progress? 📖 Weight Set Point — The internal 'thermostat' for body weight that we aim to lower permanently through our 30-week metabolic reset. ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm for people with insulin resistance specifically for women over 40? ▸ What is your best way to shift focus when starting and changing your HRT on a low-carb or ketogenic diet: what to track and how to measure progress? ▸ Oval twice a week patch - what was I using on a low-carb or ketogenic diet and how it connects to gut health and inflammation? ▸ Has anybody heard of or experienced improvement from neurological disorders through fasting and autophagy if you're on a GLP-1 like semaglutide or tirzepatide — what the research actually says? 📖 Cellular Detox — The process of clearing out metabolic waste and reducing cellular stress to allow for more efficient energy production a… ▸ How to calm my nerves down at doctors — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? ▸ So a lack of thyroid right for people with insulin resistance when you have PCOS or hormonal imbalances? ▸ Does anyone else’s health anxiety get MUCH worse at night for those with hypothyroidism or Hashimoto's on a low-carb or ketogenic diet? ▸ How to lose it without getting an ed — what most people get wrong about this and its effect on metabolism and insulin levels? ▸ Starting a 7 day water fast, any tips to keep hydrated on a low-carb or ketogenic diet — what the research actually says? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Coke Zero gave me heart palpitations: what to track and how to measure progress when you have PCOS or hormonal imbalances?