Fasting and time-restricted feeding — i.e. when food intake is compressed into a smaller window within your waking hours — can have beneficial effects on both physical and mental health and well-being. Fasting (also referred to as intermittent fasting) can help regulate blood sugar levels, support a healthier gut microbiome and improve insulin sensitivity. Many individuals report enhanced mental clarity during fasting periods, which may be due to shifts in brain chemistry (such as increased dopamine release) and metabolism during fasting states. 

A foundational protocol involves not eating for at least the first hour after waking and for two to three hours before bedtime. It’s beneficial to avoid eating right before bedtime to capitalize on the natural fasting period during sleep and maximize growth hormone release. Restricting food intake to specific windows, such as an 8-hour period during the most active phase of your day, can stabilize circadian rhythms and support metabolic health. Inconsistent eating patterns can cause “metabolic jet lag” and may disrupt circadian rhythms, increasing the risk of chronic disease. You can easily track how meal timing impacts your sleep quality and energy levels by keeping a journal or looking at data on wearable tracking devices, such as sleep score, step count and time spent standing vs. sitting.

Hunger and satiety cues reach the brain through both mechanical and chemical pathways. When you eat, the digestive tract stretches, activating neurons that send mechanical signals to the brain to indicate fullness. Simultaneously, the nutrients in the food, such as amino acids, fatty acids and sugars, interact with specific neurons in the gut. Hormones (like leptin and insulin) send chemical signals to the brain to further reinforce feelings of satiety. The hormone GLP-1 is important for reducing hunger by acting on neurons in the hypothalamus, a brain region that regulates hunger and satiety. GLP-1 also works on receptors in the gut to create a feeling of fullness, thus sending dual signals to the brain that influence satiety. 

Food cravings involve complex interactions between the brain, the gut and the impact of specific nutrients on our physiology. Cravings often go beyond taste as certain food choices — especially processed ones — activate neuropod cells in the gut that trigger dopamine release and the desire for more, contributing to an increased risk of heart disease and obesity in the long term. Amino acids and omega-3-rich foods can help reduce sugar cravings by signaling to the brain via gut pathways, promoting fullness and lowering the urge for sweets. 

Nutrition plays a critical role in athletic performance, providing essential macronutrients, vitamins, minerals and micronutrients to support the energy storage and metabolism required for athletic pursuits and physical activity.

Protein is essential for athletic performance due to its critical role in muscle repair, growth and overall health. Protein provides the building blocks (amino acids) needed for muscle synthesis, and recommended daily intake is one gram of protein per kilogram of body weight. Whey protein contains ample amounts of leucine, an essential amino acid that is crucial for muscle hypertrophy, and its consumption is recommended for within an hour of training. Dietary fat intake is also important for physical performance, particularly for those on low-carbohydrate diets, though saturated fat and trans fats should be minimal. Electrolytes such as sodium, magnesium and potassium are critical for neuronal and muscle function. Maintaining appropriate levels is crucial and may require supplementation for optimal performance, especially in high-intensity sports. 

For those who train intensively, post exercise nutrition is particularly important. Consuming protein and complex carbohydrates after a workout (like those found in whole grains, brown rice, sweet potatoes, legumes or fresh fruit) can help reduce exercise-induced inflammation and support recovery. This practice helps mitigate the stress response from training, which involves increases in cortisol and other stress markers. 

In addition to adequate macros intake, Dr. Casey Means, a physician and metabolism expert, recommends focusing on five key dietary components: fiber, omega-3 fatty acids, healthy protein, probiotics and antioxidants. 

Dietary fiber has numerous health benefits and acts as a prebiotic in the gut, supporting beneficial bacteria and promoting microbial diversity. Increased fiber intake is also linked to a reduced risk for cardiovascular disease. Probiotics are beneficial bacteria and yeasts that can improve gut health by enhancing or restoring the gut flora and are abundant in low-sugar fermented foods like sauerkraut, kimchi and miso. To incorporate antioxidants into your diet, it's beneficial to consume a rainbow variety of fruits and vegetables, as different colors are associated with distinct nutrients offering unique health benefits. Antioxidants such as vitamin C and vitamin E are essential and can be found in a variety of foods like berries, nuts and leafy greens. 

Building your meals around these components can support mitochondrial health, reduce inflammation and help maintain healthy weight. Additionally, focusing on eating healthy foods that are minimally processed provides both macronutrients and essential micronutrients (such as zinc, iron and B vitamins), which are often lacking in highly processed foods.