The High Performance Journal​ - ​​January 17th 2023

Ever since I've been a trainer I've been searching for the perfect way to eat.

Things were easy when I was a trainer because I'd eat between client sessions and I was in an environment where healthy eating was the standard.

But when I turned into an entrepreneur my eating habits went to crap.

I was sitting at a desk all day and when I started to work from home I'd find myself snacking uncontrollably.

This had been a struggle of mine for quite some time and I've tried everything.

I fasted, ate keto, low fat, 5 meals a day, 1 meal a day, and everything in between.

After a lot of testing, I've finally found what works for me and my entrepreneurial schedule.

I actually posted my eating philosophy on Twitter it got quite a response. Even Andrew Huberman liked it, which is always a good sign.

Eat low carb during the day for better mental clarity.

Eat higher carb at night for better sleep.

— Dan Go (@FitFounder) January 5, 2023

Before getting into how I eat I want to set the context for you:

· I work in front of a desk for about 5 hours a day.
· I get around 10-12k steps a day.
· I exercise almost every day.
· Sleep is a priority to me.

My goals are to keep my body lean while maintaining high energy and focus for the time I’m working.

Also, what works for me might not work for you. Finding the perfect rhythm of eating that serves you is about testing and adapting.

So some of what I do may work for you and some of it may not.

I’ve found that this works for 75% of the people I share it with so take what works and discard what doesn’t.

Are you ready? Let’s get into it.

How I Eat In The Morning

I find it better to do fasting the opposite way:

Have breakfast in the morning & eat an early dinner.

This is better for sleep and digestion while preventing late-night eating.

— Dan Go (@FitFounder) January 5, 2023

I wake up anywhere between 6 to 6:30 am.

I start my day with 1 liter of water with a bit of sea salt in it. The sea salt is a great source of electrolytes like magnesium, calcium, potassium & sodium. Electrolytes are vital for muscle, brain & heart health because of the role they play in your nervous system.

I drink water first thing to hydrate my body after a long night of dehydration. This helps provide a steady amount of energy to start my day.

I drink my coffee for at least 2 hours upon waking. I do this because it allows my body to clear out adenosine, which makes the body drowsy. This allows the coffee to help me maintain energy well into the afternoon to help me avoid the afternoon lull.

Around 8 am I eat a light breakfast. I do this because I’ve found that it helps regulate my appetite from day to night.

​Eating breakfast affects your circadian rhythms, which help you get ready for sleep later in the evening.

The meal is either a double-scoop protein shake with greens or a 4-egg omelet with egg whites and broccoli.

I like to eat light and low carb at the beginning of the day because it helps me stay energetic, focused & concentrated.

Carbs can induce sleepiness if they’re not used to physical activity.

How I Eat In The Afternoon

Lunch is usually around 12 to 1 pm.

I used to skip lunch but I’ve found that if I do that then it causes my appetite to increase at night, which causes me to snack.

So a midday low-carb meal allows me to maintain energy.

If I drank a shake earlier in the day then I'd eat eggs in the afternoon and vice versa.

I get my workouts done around 2 pm so I’ll have a piece of fruit like a banana or a kiwi an hour before to give me some energy to burn while exercising.

How I Eat At Night

I have my final meal around 5:30/6 pm. This meal is a big piece of meat with veggies and single-ingredient carbs.

It’s usually 350-400 grams of steak or salmon with some green veggies and potatoes and/or fruits.

I eat most of my carbs at night because it helps me get more sleepy.

Doing this preps my body to fall asleep fast.

By 9:30 to 10 pm, I’m usually in bed reading a chapter of fiction and once that’s done I’m out like a light.

Things To Note:

- This helps me hit around 160 to 170 grams of protein, which is 80 to 90% of my body weight in grams.
- When you eat like this long enough your body starts to regulate itself. About 7-14 days is the time you need to start having your body adapt to this meal rhythm.
- I eat 90% of my calories from single-ingredient nutrient-dense sources.
- My final meal is around 3-5 hours before sleep because it increases sleep quality.
- If I go out to eat it's usually a dinner at 5-6 pm.

This way of eating helps me keep my physique around here:

This is around 15% body fat, which is ideal for myself and my lifestyle.

If you have a situation that mirrors mine then feel free to add parts that you feel work for you.

The main lesson is to find a rhythm of eating that works for you.

Once you do this you can get lean while keeping energy and focus at high levels on autopilot.

- Dan

PLUS whenever you’re ready, here is 1 way I can help you:

Are you an entrepreneur who wants to get lean, boost your energy & get in your best shape in 2023? Apply for one-on-one coaching here.