When you consume your food is important. Research from Dr. Panda, an expert in circadian rhythms research, and outlined within his book “The Circadian Code” suggests metabolic health improves when meals are consumed in a daily 8 to 10-hour window; ingesting your first meal in the morning and the last in the evening. Synonymous with all things in nature, the human body is directly affected by circadian rhythms, meaning that we function best when operating in amity with our biological clock. General rules:
- Your body and brain perform best when fueled - not starved
- Consume Breakfast after performing the morning ‘Flush’ routine.
- Snack before exercise if it’s been longer than 5 hours since last meal
- Get a full night’s rest (more on this later)
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| Photo by August de Richelieu |
Daily Schedule
There are many options to designing a suitable schedule, and the perfect version is entirely predicated on you and your lifestyle. The important principles are:
- Multiple meals and multiple snacks. Each meal should satiate your appetite leaving you satisfied - not engorged, and each snack is intended to maintain your metabolism and sugar levels between meals.
- Snack before exercising if it has been more than 5 hours since your last meal.
The below is an example only. Please feel free to adapt to your needs.
Week Schedule
Your “Strict” days should be entirely comprised of Organic and Non-GMO foods. Whereas your “Indulgent” days are flexible. This will provide a well-balanced schedule, delivering copious nutrition while still allowing for personal indulgences. This should also prevent binging.
Example:
Dessert
What good is any of this if you can’t enjoy life’s pleasantries? Yes, you can absolutely eat a portion-sized dessert daily if you choose. The secret is in moderation and portioning. While still making healthy choices, you can satisfy your sweet tooth. Read the product nutrition label of your selected desert item and observe the serving size. Your portion for the single day is one (1) serving size. Use dessert as a reward to yourself at the end of the day, after dinner. If you were good that day, reward yourself with a selected portion of dessert.
Balance and moderation is the secret to sustainable success.
Important Note
It’s important to remember that this information is intended as a framework. The framework can easily be modified to suit your needs and daily agendas. We encourage you to first adopt, sample, and then adapt this framework to your needs or preferences.
⚠ While the following information has been personally tested, we do not claim to be certified medical practitioners. It is always recommended to consult your doctor prior to experimenting with any new products or health practices.