Are you getting the results you want? Does your body look and perform the way you want it to?
Some of us would say no. Some would say maybe or yes. And a loud chorus of people would likely shout “Hell no!”
Nutrition is a highly individualized and difficult path to figure out. I get that. So when I come across a podcast or article with Dr. Bill Lagakos, I pay attention, because Dr. Lagakos has some interesting things to say and some solid advice for anyone looking to change their body’s performance and/or composition. I also like that he works mostly with recreational athletes, not competitive athletes, so that’s regular Joes just like you and me!
Recently, I was listening to this Nourish Balance Thrive podcast where Dr. Lagakos was talking about the importance of our sleep cycles and when we eat – that even as technologically advanced as our society is, we can’t get away from our basic biology and that we are humans living on a planet with hours of lightness and darkness based on the solar calendar. Because of this, we need to remember to:
- Pay attention to Circadian Rhythms
- “Shift work is basically a huge circadian disruption.”
- Reduce our exposure to blue light
- “This blue light, this artificial light at night, seems to really disrupt the melatonin. You need melatonin to properly set your circadian rhythms. You need it every day, which is why you need to have darkness at night or at least install the blue light blockers on your smart devices or wear the blue blocking glasses.”
- Shut down our screens early in the evening
- “Once you start staying up later playing with your artificial devices, you’re more tired. You’re sleeping later in the morning. It’s going to shift a lot of things. Your food intake patterns are probably going to follow. If you’re staying up later, you might be hungrier later. It’s a snowball effect.”
We may be advanced as a society but we still need to pay attention to our basic biology. And Dr. Lagakos points to scientific evidence that eating earlier in the day makes sense for the majority of people, because eating heavier later in the day may promote bodyfat creation and retention. He advises to “Breakfast like a king, lunch like a prince, and dinner like a pauper.”
If you’ve been doing intermittent fasting and it’s not working for you, you might want to consider reading or listening to Dr. Lagakos’s work. It’s really fascinating stuff, drawing upon scientific research but breaking down into solid nutritional advice that you and I can use. Or if you’re on any kind of nutritional plan and things aren’t going great, this might be the time to take a listen to Dr. Lagakos and reevaluate what you’re doing.
In the meantime, remember: “Breakfast like a king, lunch like a prince, and dinner like a pauper.”
That might be the adjustment you need.