Dr. Vonda Wright

I can handle this.

And then you're eating at regular intervals, and I try to have people have protein and fiber at every eating interval so that they are maximizing protein and fiber intake.

Then you have dinner, and then you don't eat after dinner.

So breakfast, maybe you have a snack.

If we're looking at training or exercise, if you're splitting your breakfast, then you're having some protein and carb before.

You're having the rest of your protein or more protein afterwards, and then you're having –

some protein and some fiber at lunch.

So you're having maybe tempeh or tofu or salmon with salad or fruit and veg.

So every time you're eating, you have a protein and fiber focus.

So you're looking at I'm going to eat during the day when my body needs it.

Yeah.

And I'm going to stop eating when I finish dinner.

So I have about a two, maybe three hour break before I go to bed so that when I go to bed, I'm not trying to digest food.

My body can get into the parasympathetic responses it needs to to sleep well for reparation.

When you wake up in the morning.

And if we bring it into the people holding a fast till noon or after, you're phase shifting.

So it's like you're having social jet lag, where if you're phase shifting your hormone responses, your appetite hormones, then you're not going to get into a good sleep.

Because your body's like, it's not time to go to sleep.

Your melatonin peak in women usually peaks around nine o'clock.

So you start to get sleepy.