“Once they try it, they’ll never go back.”
That’s one of the coolest things I’ve ever heard from a client.
And I liked it even more because this guy wasn’t just the owner of a successful Silicon Valley startup.
He was also a bio-hacker.
“What the heck is that”, you might ask?
A bio-hacker is a science and detail obsessed geek who uses technological and healthcare innovations to measure every detail of their own internal physiology.
They have medical exams and blood tests done every few weeks to see how changes in their diet or training programs impact detailed, and sometimes obscure, biomarkers of health and wellness.
The only reason this guy works with me is because I have a science background and can explain the metabolic… hormonal… and physiological processes behind my fat loss recommendations.
And I’m all for that, because…
I believe that despite the science and the theory behind plans, you have to test and assess in the real world to find what works best for you. It has to work.
Well guess what?
My bio-hacker client has maintained a single digit
body fat percentage for two years.
But unlike professional fitness competitors who use extreme crash diets to get these kinds of results…
All of his disease risk factors are low, his testosterone and micronutrient levels are high, and his fasting blood glucose levels are immaculate.
I bet you’re thinking he basically has to live to eat in order to get a body like that.
Or that his diet controls every aspect of his life.
Well, if you think that, then…
You’d be dead wrong.
No one succeeds long term on a diet using those kinds of strategies. And…
My bio-hacker friend couldn’t do it either, despite his obsession with data. He runs a business, remember.
No, the best part of his entire story is that the eating pattern I discovered fit his lifestyle perfectly.
And THAT made it a breeze to follow.
You see, despite his Type A personality and obsessive-compulsive need to measure every minor detail, deep down he knew that real world results always come down to a few simple, practical strategies you can consistently apply.
Are you ready for the secret…?
I’ve gotta warn you…
This contradicts everything the mainstream fitness industry is telling you…
But give me a minute, and I’ll explain why THEY have it wrong.
Okay, here goes…
There is no doubt in my mind that the most practical, functional, sustainable, and enjoyable diet plans — and thus most successful diet plans — are the ones in which the majority of calories and carbs are eaten at night.
Yeah, I know… “eat big at night”…
Goes against everything you’ve probably ever heard
regarding an optimum fat loss protocol.
But you know what?
If everything you heard in the health and fitness industry actually worked, there’d be a lot more people walking around in shape…
…probably including you.
As my client said, “Shattering fitness nutrition myths and telling people they can and should eat big at night is the key distinction that is going to separate your approach from everything else out there — especially for professionals who have families and demanding jobs.”
So are you ready to give it a try?
Here’s what I want you to do:
Eat your biggest meal, and the majority of your calories and carbohydrates, at night.
Hunt, gather, and feast.
Eat lighter while hunting/gathering during the day — whether for food in the wild, business deals in the boardroom, butt kicking training sessions in the gym — to avoid digestive stress and blood sugar swings and crashes. Then…
Eat the majority of your calories at night while relaxing or socializing in order to refuel, recover, and prepare for the next day’s battles and work.
Think about it for a second.
It just goes with our natural instincts, right?
As humans, we evolved on a fasting/feeding cycle. We spent the majority of our existence actively tracking, hunting, and gathering our food during the day — often completely fasted or with little ingested food.
And then we spent the evening relaxing and feasting on whatever we could catch and gather.
And there’s very good reasons for this.
Fasting or lighter eating is associated with adrenalin, stress, hunger, and the fight or flight evolutionary response.
It signals your body to produce energy for activity, and it improves mental alertness and cognitive function — perfect for when you need to get stuff done like finish work for a deadline.
Large meals can also result in rebound hypoglycemia (lower blood sugar following food intake), which causes you to feel sleepy, tired, lethargic, fatigued, unable to focus, “brain-fogged”, dependent on stimulants like coffee to get by.
Let me put it another way.
You essentially shut down your body’s ability to burn fat if you eat frequent carb-based meals during the day.
And you shut your brain down too.
By “saving” your starchy carbs for dinner and eating lighter caveman foods during the day, you do three critical things…
You control your insulin and blood sugar levels…
Maximize fat burning hormones and cellular factors (cAMP)… and…
Give yourself a decent stretch of time where you’re optimally burning fat.
But there are other reasons besides evolution that make this meal timing the perfect fit.
The simple truth is that most cultures which don’t obsess over “dieting” eat their largest meal at night. And…
You should do the exact same thing if you want to make dropping fat as easy as possible.
That may have held true throughout the millions of years of our development as a species. But the thing is, it fits our modern high tech lifestyle even better!
You see, our brains work on a sacrifice/reward pattern.
Most people find it relatively easy to sacrifice, cut calories, eat lighter, and make better food choices during the day, as long as they know they can eat a larger meal at night, and get to end the day satiated and satisfied.
But the reverse is not true.
Most people who reward themselves with food all day and then try to sacrifice by cutting calories at night end up cheating or bingeing on junk foods anyway.
Trying to cut calories at night goes completely against our evolutionary instincts, our natural desires, our work schedules, and our social patterns.
That’s why it rarely works in the real world and off those glossy magazine pages.
Have you ever gone out for a night on the town with a dieter? It’s depressing, right? They sit there staring at your food, almost drooling because they want it so bad. And they watch you eat or enjoy a nice drink by yourself.
Who could have fun with someone like that?
But don’t worry, you never have to be that Debbie Downer or Droopy Dan.
You can lose weight and have a real life —
and you can do both at the same time.
I’ll tell you why…
Most studies show that as long as you control your calories and food choices, then meal frequency and food distribution is irrelevant when it comes to fat loss.
In other words, you can choose whichever timing works best for YOU.
And most of us, instinctually and socially, want to eat big at night.
For my bio-hacker start-up client and his friends, this was definitely the perfect fit.
It’s what they wanted, and often times what they needed to do in business, social, and other networking situations.
But most diets recommend the exact opposite.
And that’s why most diets fail.
They just don’t work with hectic schedules and career demands.
Diet “structure” can either make your plan almost impossible to stick to, or they can make it relatively easy to follow all year-round.
When I started telling my clients to switch to this “eat big at night” structure, they were finally able to stick to their diet.
And they got incredible results.
The overwhelming majority of them still say…
This is the easiest “diet” they’ve ever followed.
So no more going to bed hungry and unable to sleep. You get to go to bed feeling satisfied and able to rest well!
Go with your nature, not against it.
And don’t worry about that old myth that says eating big at night will make you fat.
Eating at night doesn’t make you fat. Eating too much and too many calories makes you fat.
Of course, if you’ve eaten large and frequent meals throughout the day and then you eat another large dinner on top of that, chances are you will overeat calories and gain fat.
But it’s the total food intake that’s the problem here, not the distribution.
If you eat lighter during the day and are active, chances are you’ll get to dinner in a relatively large calorie deficit with depleted energy reserves.
At that point, you’ll be able to use even a large meal with a significant amount of carbohydrates to restore your energy reserves first, before it spills over into fat stores.
So let’s review the steps one last time.
Here’s what I want you to do:
- Fast or eat lighter, caveman-style foods during the day — leaner animal proteins, veggies, whole fruit, and small servings of whole food fats like nuts, coconut, etc. Save the starches for dinner. And save sugar for… never… or cheat nights.
- Eat a big, complete, filling and satisfying dinner based on real foods. Food choices are still critical here!
- If you’re not very active, then you should eat a big Caveman-style meal — a larger serving of animal protein, lots of vegetables, whole food fats for fuel, and maybe a piece of fruit for dessert.
- If you exercise, then eat a Japanese Village-style dinner — animal proteins, veggies, and some natural starch foods like yams, potatoes, or rice for anaerobic fuel.
Oh yeah, and one other thing is really really important with this…
Base your servings on your body size and activity levels.
How do you know which portion sizes or calorie
counts are most effective for your body size,
activity level, and weight loss goals?
I’ve created some really simple templates that completely remove the guesswork from that.
They’ve helped me and my wife keep hot beach bodies all year round. And they’ve helped my clients from all walks of life to master weight loss and make it painless and easy.
There are two basic templates: one for active people, and one for inactive desk job types.
You just pick the one that’s right for your lifestyle, crunch a couple simple numbers, and you’re good to go.
Pair that with the “eat big at night” strategy and you’ll get the body you’ve always wanted — without the diet misery.
I’ll tell you about my “real-life-proven” templates on the NEXT PAGE.