By: Sarshar Hosseinia

A serial entrepreneur’s data-driven approach to body optimization is supported by his ‘7 pillars of health,’ a concept that aligns with Bryant’s weight loss methodology.

“I teach the MEAFY diet—something I developed … I should have trademarked it,” Kenan Bryant laughs. After creating ‘The Body Optimization Blueprint’ in January 2023, Bryant—also known as ‘The Sculptor Coach’—introduced a personalized strategy focused on seven key pillars: activity, fasting, hormones, sleep, strategic supplementation, weight training…and of course, food. The acronym “MEAFY” stands for Meat, Eggs, Avocado, Fruit, and Yogurt, which are five commonly recommended nutritional options that may support insulin sensitivity, help combat inflammation, and provide a balanced mix of protein, fats, fiber, and carbohydrates. Incorporating these five foods throughout the day could help ensure you’re getting a variety of micronutrients, supporting gut bacteria, and maintaining adequate calories. Additionally, these foods might assist in managing inflammation as well as insulin and glucose levels, which play a significant role in body composition.”

Research suggests that insulin sensitivity and inflammation control can contribute to an environment conducive to muscle growth, fat loss, and enhanced overall health: https://pmc.ncbi.nlm.nih.gov/articles/PMC5199705/

Bryant’s goal in developing ‘The Body Optimization Blueprint’ was to demonstrate that alternative methods exist to improve health and achieve an optimal physique without strict adherence to a rigid diet. “Many believe that dieting is hard because we’re told certain foods are off-limits, but this blueprint focuses more on when to eat rather than what to eat … offering a sustainable approach that can be maintained long-term.”

This idea emerged after Bryant traveled across the U.S. while living in an RV for two and a half years, a lifestyle he admits was “less than ideal for his health.” During this time, he researched extensively, hired coaches, and explored ways to achieve his fitness goals without excessive gym time, macro counting, or obsessive tracking. Having used testosterone replacement therapy (TRT) since age 29—and recognizing its potential synergy with diet and nutrition—he aimed to optimize his body’s ability to burn fat, build muscle, and support weight loss more efficiently.

Photo Courtesy: Kenan Bryant

Through experimentation, Bryant found value in incorporating blood work reviews into his blueprint, using them as a tool to enhance bodily function. “The ‘Internal Blueprint’ (blood work biomarkers, etc.) and the ‘External Blueprint’ (exercise, sleep, nutrition, etc.) should work together,” he says. “If one area is imbalanced, it could disrupt the overall system.”

With insights from data (and a telehealth team) on how certain medications may support the body rather than harm it—alongside the seven pillars—Bryant’s approach begins with a telehealth doctor analyzing lab results to identify potential inefficiencies, such as liver or kidney concerns, or suboptimal levels of sodium, testosterone, estrogen, Vitamin D, B12, T3, progesterone, etc.

Next, a supplement routine is tailored to address these levels, combining core and specialized supplements. “Core supplements might include multivitamins, Omega-3s, Vitamin D, Magnesium, and B vitamins, while targeted ones could support blood work by improving circulation or aiding kidney function if needed,” Bryant explains.

“… and then there are peptides. Peptides! They can enhance results when used appropriately.”

“And it’s not just GLP-1,” he continues. “Options like growth hormone may help with inflammation, while tesofensine could support metabolism, mental focus, clarity, and mood. There’s a range of peptides with different applications.”

Glucagon-like peptide-1 is a hormone linked to blood sugar regulation, appetite, and digestion. Cleveland Clinic.

With oral, injectable, and topical options available, Bryant’s clients can explore his blueprint to pursue their health goals, with some reporting noticeable improvements within two to three months. While blood work helps identify potential imbalances, the seven pillars form the foundation of Bryant’s program.

Photo Courtesy: Kenan Bryant

Kenan Bryant’s 7 Pillars of Health

1. Optimal Sleep:

Bryant advocates for six or more hours of sleep to help regulate glucose. Strategies like dimming lights, wearing blue light blockers, and Epsom salt baths are suggested, as sleep is often considered one of the most critical pillars. Without proper recovery, progress may be hindered.

2. Food (MEAFY Diet):

Meat, Eggs, Avocado, Fruit, Yogurt

These five food groups form the basis of the MEAFY diet, which can be mixed or eaten separately. “Including most of these throughout the day may provide a broad spectrum of vitamins, minerals, fiber, protein, and healthy fats,” Bryant notes, along with potential benefits for insulin and inflammation.

Photo Courtesy: Kenan Bryant

3. Fasting:

“Fasting can be beneficial but requires caution, especially for women, as it may affect thyroid function. Many have relied on fasting for weight loss, but we help adjust habits based on blood work and individual needs,” Bryant explains. “For men, I often recommend fasting until hunger naturally arises, typically five to seven hours after waking. This window can be used for caffeine, vitamins, and gut-clearing greens.” He adds that fasting might reduce inflammation and help the body better process nutrients.

4. Activity (NEAT – Non-Exercise Activity Thermogenesis):

Bryant recommends daily walks in sunlight to support circadian rhythms. “20 to 60 minutes is a good target, but any increased activity—like taking stairs or parking farther away—helps. Sun exposure during peak hours can boost Vitamin D absorption, though sunburn should be avoided.” Alternatives like saunas, hot yoga, or HIIT are also options.

5. Resistance Training:

“Aim for at least two days a week of resistance training,” Bryant advises. “Initially, as insulin sensitivity improves, we may adjust training frequency.” Workouts can include full-body sessions (e.g., OrangeTheory, F45) or split routines. Adding sprints or cycling post-workout might further enhance results.

6. Strategic Supplementation:

Bryant’s team designs supplement plans based on individual needs, using core and specialized options. These protocols evolve, so ongoing guidance is key.

7. Hormones & Medication:

After reviewing blood work, the focus shifts to optimizing hormones with medications prescribed by a telehealth doctor. “Some fear medications due to ‘Big Pharma’ narratives, but we use data-driven approaches to support the body without unnecessary risks,” Bryant states.

8. Peptides & Research Molecules:

Bryant highlights peptides as potential performance enhancers—but only when hormones and diet are optimized. These amino acid chains play roles in blood sugar regulation, fat loss, and muscle growth. For example, HGH-191aa is associated with rejuvenation effects.

At 41, Kenan Bryant has refined a lifestyle centered on health and leanness—summed up by his motto: “Fit people do fit things.” His 1-on-1 coaching includes a 60-90 minute consultation, blood work review, and blueprint design. To learn more, follow him on Instagram or visit: kenanbryant.com & kenan-bryant.com

Disclaimer: The information presented in this article is intended for educational purposes only and should not be construed as medical advice. Always consult with a healthcare professional before making any significant changes to your diet, exercise, or supplementation routine. Results may vary, and individual experiences are dependent on factors such as health status, genetics, and adherence to the program.

Published by Anne C.