A simple guide and the basic principles of breakfast, lunch and dinner for a practical improvement in your daily routine. Apply this regime at least 5 days a week. If you keep to it at least 80 % of the time, you can expect higher productivity and the first wins on the road to advanced Power nutrition for body and brain.
In this article you will read:
Why the time for a change has come | 3 basic principles | A new approach to breakfast
A million pieces of information, a million experts and a million speculations…
Most people want to live in a healthier and better way, but starting seems too complicated to them, and they consider even a basic improved routine to be “rocket science”.
Many people struggle with a lack of motivation and energy. And if they do have it, they tend to burn it up at work, neglect their routine, and so their body asks for its dues after the age of 30.
How exactly? They do not sleep at night, they get up in the morning stressed by the thought that another day on the treadmill is ahead of them. Then they study the internet and various authorities. But when D-day comes and they are supposed to make a change, their mind speaks up with a brilliant recommendation and casts doubt on everything they resolved to do.
We talked about this topic with the “biohacker” Dušan Plichta, founder of Powerlogy. Dušan himself admits that he is no “brilliant robocop” and that he too sometimes wrestles with discipline, willpower, new information and alarming scientific studies. As Dušan puts it: “The biggest problem is giving in to gourmet food for the emotion and the taste, but energetically it tires us and burdens our digestion. Then comes worse sleep and low productivity.”
3 basic steps and principles for improving your routine, for beginners.
It comes down to principle, regularity and an end to speculation. It is equally good to listen to your body and work out whether in the morning you prefer eggs or yoghurt, or whether to have Power Coffee with butter and MCT oil. It is also good to consider your preference for dinner, and when you fancy a snack, reach for fruit, quality dark chocolate or nuts.
1. Step: breakfast
For breakfast, apply the principle of choosing smart carbohydrates and keeping them to a minimum. You do not need to worry about the details of whether you make scrambled eggs or a fried egg. Focus on the ingredients, where what matters is that the eggs are “home-grown” and the fats are of high quality.
Or an unconventional breakfast with Power Coffee. Coffee with butter (or with ghee butter) and MCT oil is no weight-loss miracle, but if you fit it correctly into your overall menu it will bring you plenty of metabolic benefit. The most important advantage is that with Power Coffee with MCT oil and butter you can train your metabolism.
Put simply, you are teaching the body to burn fat better. If you would like to dive deeper into the science behind it, this is an application of cyclical ketosis, which you can activate precisely thanks to the special MCT fats
It is also one of the ways to stop worrying about various diets in an interesting way and to stop complicating your life by limiting your menu; instead you skip the typical breakfast and have “only” a fatty coffee.
Try the recipe for Power Coffee with MCT oil and butter
If coffee is not really your thing, breakfast in the form of Tibetan butter tea may be interesting for you. It serves just as well with a partial-fasting approach.
2. Step: lunch
At lunch the biggest challenge is not to accept the usual daily menu from the nearest restaurant, but to go your own way. Soup + a meal without the classic carbohydrate side (bread, pasta, potatoes, rice, noodles…). Various salads with meat, or with sheep’s or goat’s cheese, are a great choice. Fish with vegetables, or, for vegetarians, slow carbohydrates such as properly prepared pulses.
Download it to your phone and carry it with you as a reminder of the principles
Lunch recipe tips:
Chicken with almond and sesame sauce
3. Step: dinner
Do not overthink it, and as a reward after a good day treat yourself to the food you fancy, while keeping to your quality standards and choosing suitable ingredients. What does that mean in practice? There is a difference between a steak with vegetables and a glass of red wine and pasta with mortadella and supermarket Edam. If you do not have time to cook, pop to the shop for a home-style sourdough bread, spread it with a bryndza, egg or other spread, add vegetables and “voilà”, a great dinner is on the table!
It should be said, though, that this is not the only way and that improving your routine is a beautiful and complex matter, which also involves cold exposure, strength, endurance and interval training, and probably most of all the quality of your sleep.
Dinner recipe tips:
Vegetable bowl with rice noodles and basil pesto
Dušan Plichta writes more about food and human power on his blog www.dusanplichta.com.
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