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Journalism of Courage
There was a time when I would have just one meal a day like others, hoping it would help me get a leaner body. I would feel a surge of energy in the morning, only to crash by mid-afternoon. I also noticed a significant drop in my gym performance, struggling to lift weights that were once manageable due to the hypocaloric and low-protein conditions. This personal experience taught me the importance of listening to my body and finding a sustainable approach to spacing my meals.
I’ve now settled on a routine for the past couple of years that aligns with circadian biology. By not eating about two to three hours before bedtime and delaying breakfast by one to three hours after awakening, I’ve maintained muscle and bone mass and kept body fat low. This balance has been a game-changer for me and can be for you, too.
So what’s the 3-8-3 rule?
This is fairly simple.
3 – No food three hours before sleep.
8 – Sleep for eight hours for the body to rest.
3 – No solid food/calories three hours after waking.
The remaining hours are for your meals where your processed foods should be limited to no more than 20 per cent of daily calories. Instead, focus on a balanced intake of proteins, such as lean meats, fish, and plant-based proteins like beans and lentils; fibres, found in fruits, vegetables, and whole grains; carbohydrates, such as whole wheat bread, brown rice, and sweet potatoes; and natural fats from whole foods like avocados, nuts, and seeds.
The Science of Melatonin and Insulin Interaction
At the heart of the 3-8-3 rule lies the physiological interaction between melatonin, the sleep-inducing hormone, and insulin, the hormone responsible for glucose regulation. As night falls, melatonin levels naturally rise, peaking in the late evening to prepare our body for deep sleep. This natural cycle can be disrupted by late-night eating, which spikes insulin levels, diverting the body’s focus from initiating sleep to digesting food. Since insulin and melatonin share an inverse relationship, high insulin levels can suppress melatonin production, compromising sleep quality and duration. This disruption affects rest and sets a cascade of effects that influence our eating behaviour the following day, often leading us towards high-calorie, sugary foods. Adhering to the 3-8-3 rule optimises this hormonal interaction, promoting better sleep and overall metabolic health.
A Cortisol gush in the morning
Upon waking, our body experiences a natural surge in cortisol, a hormone associated with stress and the wakefulness cycle. This increase in cortisol signals the body to mobilise energy stores, drawing on glucose from the liver and fatty acids from the body fat to fuel the body’s awakening. Eating immediately upon waking can interfere with this natural energy mobilisation process, as high cortisol levels can hinder insulin’s effectiveness, leading to increased fat storage from our morning meal. When cortisol levels are high, insulin may not work as effectively, leading to higher blood sugar levels and increased fat storage.
Benefits of natural rhythms
Our physiological processes, including hormone release, metabolism and sleep-wake cycles, are deeply intertwined with the natural cycles of day and night. Ignoring these rhythms can lead to imbalances in energy storage, increased fat accumulation and disruptions in sleep quality. But by embracing the 3-8-3 rule, we can realign our dietary habits with circadian rhythms, enhance metabolic efficiency, improve sleep quality and ultimately support sustainable weight management and overall health.
