The Operator's Meal Plan

What you eat and drink in a day is more important than you think it is. Greetings Everyday Spy, What you eat and drink in a day is more important than you think it is. I’m not talking about some food pyramid or calorie counting exercise. I mean the actual choices you make about what, when, and in which order to ingest your food. Your typical 24 hour cycle is a 16 hour ‘awake block’ and an 8 hour ‘sleep block’. Or at least it should be something close to that. I know I’m not the best at getting a full 8 hours of sleep, but stick with me. During your 16 hour awake block, your body goes through 6 different phases: - Phase 1: Waking - Phase 2: Energy building - Phase 3: Peak production - Phase 4: Energy shedding - Phase 5: Decompression - Phase 6: Rest The first phase is all about waking up your mind and muscles after 8 hours of inactivity (aka: sleep). Coffee and tea are killers here! Even still, a whopping 77% of the world’s population starts their day this way to ‘wake up’. Both drinks have a dehydrating effect on the body. That’s why they get your bowels moving so quickly. They’re pulling water from your skin and organs into your lower intestines, which causes your colon to spasm and your body to purge. Not the most satisfying feeling in the world, though you’ve likely accepted it as routine at this point. The second phase is about building up the energy you need to get through the next 4 phases ahead. If you want to experiment a bit, pass on the coffee and jump into a bowl of strawberries to start your day. High in fiber and antioxidants, a cup of strawberries can actually set your brain and body in hyperdrive. Raw foods like nuts, vegetables, and fruits are the perfect choices for building energy in phase 2. Phase 3 of your day includes your peak productive times with work, family, and fitness. The typical lunch routine ruins this phase. A single, heavy food-bomb of carbs, sodium, and sugar all at once can tank the energy you just built in phase 2. The sandwich-chips-and-a-cookie lunch from Subway, bursting-burrito from Chipotle, or average lunchroom hot-food bar will always leave you broken and tired about 90 minutes after you eat it. You’ll never reach peak production (or peak performance) if you're snoozing out at 2pm. Instead, lean on small portions (2-3 oz.) of simple proteins like grilled chicken or beef served with vegetables on the side. Instead of eating a single lunch portion, break your meal into 2 smaller portions and spread them apart by about 3 hours (the first at 11 am and the second at 2pm, for instance). Shedding excess energy during Phase 4 is something 90% of people don’t even know about! Your body naturally wants to shed energy at the end of the day. It's the reason you get a second wind after leaving work. It's the reason your kids are in a great mood after school. It's the reason happy hour exists at bars across the country! Because people don’t realize the importance of shedding energy before phases 5 & 6, they often disrupt the process and don’t burn excess energy properly. Social outings after work and school almost always include sweets, booze, or carb-heavy snacks. Afternoon coffee and tea are also popular with the post-work crowd to get some extra energy before going out to dinner (or even worse, AFTER dinner). These are the mortal enemy of phase 4 and set you up for trouble later. You need to mentally decompress in Phase 5 by seeking a quiet space, reading a book, meditating, or exercising your right-brain creativity. Resting your brain is tough enough without a bunch of caffeine and sugar in your system. Imagine how much harder it is after hijacking your body in phase 4 with alcohol, coffee, or pretzel-bites! The most important part of the day is the way you end it with Phase 6. If you follow the phases correctly and maximize each one for its natural purpose, then you’ll quickly and easily fall into a pattern of deep, healthy sleep in phase 6. And success in phase 6 brings success in phase 1 and 2, creating a positive feedback loop for your mind and body. Godspeed, #EverydaySpy P.S. - [Understanding the difference between willpower and self-discipline gives you an elite edge everyone else is hungry for. Learn how secret operators do it with the Daily Power System.]( Follow @EverydaySpy on Social Media! [Facebook]( [Twitter]( [LinkedIn]( [YouTube]( [Instagram]( Andrew Bustamante, Founder of EverydaySpy.com, is a former covert CIA Intelligence officer, decorated US Air Force Combat Veteran, and respected Fortune 500 senior advisor. Learn more from Andrew on his Podcast (The Everyday Espionage Podcast) and by following @EverydaySpy on your favorite social media platform. This email was sent to {EMAIL}. Don't want to receive these emails anymore? [Unsubscribe]( EverydaySpy, 411 Walnut St. #20309, Green Cove Springs, FL 32043