This is you if
- You crash mid morning or mid afternoon, reliably
- Eating makes you sleepy rather than energised
- Your stools are soft, loose, or unformed most days
- You bloat as the day goes on, worst by evening
- You bruise easily and your limbs feel heavy
- You crave sweet things, especially when tired
- You are a worrier and an overthinker
What is happening
Your digestion has stopped converting food into usable energy efficiently. The food goes in, the work of breaking it down costs more than the energy you get back, and you end up in deficit. This is not about eating more. It is about eating in a way that costs your system less. 🔋
Your five rules
- A warm cooked breakfast, every single day. This is the whole protocol in one sentence.
- Nothing straight from the fridge. Let food and drink come to room temperature at minimum.
- Largest meal at midday, small early dinner. Your digestive fire follows the sun.
- Cooked over raw. Salads are a summer occasional, not a daily staple.
- Eat at the same times daily. Rhythm is medicine for your type.
Eat more 🍚
Congee and porridge, rice, oats, millet, sweet potato, pumpkin, squash, carrot, chestnut, well cooked lentils, chicken, bone broth, shiitake, ginger, cinnamon, cardamom, soups and stews, roasted root vegetables.
Eat less 🚫
Iced drinks, smoothies, raw salad as a main meal, excess dairy, banana, refined sugar, cold tofu, large late dinners, skipped breakfasts.
🔪 The habit that matters more than the food
Sit down. Phone away. Three breaths before the first bite. Chew properly. Your type extracts dramatically more from a calm meal than a rushed one, and no ingredient list can compensate for eating standing up over the sink.
⚠️ The mistake your type makes
Reaching for raw green juices, cold smoothies, and salad because they sound healthy. They are the worst possible food for you. They are cold, raw, and expensive to digest, and they will deepen exactly the problem you are trying to solve.
Your first week
Days 1 to 7: warm breakfast every morning, no exceptions, no cold drinks. Change nothing else. Most people feel the afternoon crash soften within five days.
Start here
Ginger Congee with Jammy Egg and Scallion Oil 🥣
🚩 See a doctor if
You are losing weight without trying, there is blood in your stool, or your bowel habits have changed persistently.
