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- KB140 - Eat Like A King In The Morning
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Nutrition
Eat Like a King In The Morning
Let’s Talk About Food.
Not calories.
Not carbs.
Not whether you’re allowed to eat bread in 2025.
Just food.
Specifically, when you eat it.
And how that timing might be the reason you wake up feeling like someone dimmed your brain’s brightness setting.
Here’s the truth...
Most people eat completely backwards.
They skip breakfast.
Lunch is a panic-grab between Zoom calls.
And dinner?
Oh, now it’s showtime…
A five-course buffet at 8:30 pm, followed by “just a little” ice cream, some trail mix, and whatever’s left in the kids’ sweet cupboard.
Sound familiar?
If it does, congrats, you’re in the majority!
The King, the Prince, and the Pauper
There’s this old saying, maybe you’ve heard it…
“Eat like a king in the morning, a prince at lunch, and a pauper at dinner.”
Now, at first glance, that sounds like something your yoga instructor might say while handing you a vegan sausage.
But here’s the thing…
It’s actually spot-on.
It’s physiology.
It’s hormones.
It’s sleep.
It’s metabolism, psychology, and ancient tradition, topped off with modern research.
And it might just be the biggest “quick win” available if you want:
Better energy
Less fat
A brain that actually works before 10 AM
Let’s unpack it…
For thousands of years, traditional systems like Ayurveda and Traditional Chinese Medicine have said the same thing:
Eat when the sun is high.
Why?
Because that’s when your digestive fire, what Ayurveda calls Agni, burns brightest.
Translation:
Your body is literally built to process food better during the day.
Now, before you think I’ve gone all woo-woo and started selling magical crystals, here’s what the science says..
🧠 Late-night eating wrecks your glucose control, messes with your sleep, and makes fat storage easier.
🕑 Eating more calories earlier in the day leads to better fat loss, more energy, and less hunger, even if your total calories stay the same*.*
🧬 Your circadian rhythm doesn’t just govern sleep, it runs your metabolism, too.
In short…
Your biology isn’t on your side when you eat like Dracula.
What I Do
Here’s what I’ve done for the last five years…
Big-ass breakfast — protein, fats, carbs. Fuel.
Respectable lunch — balanced but lighter.
Minimalist dinner — done by 7PM. Mostly protein and veggies.
Evening snack? A little chocolate treat. That’s it.
And here’s what that does for me..
I wake up refreshed, not groggy.
Evening cravings? Practically gone. (Except that chocolate. I’m only human.)
My sleep is deeper.
My brain actually works before 10AM.
And I stay lean, without cutting calories.
It works. A lot!
Breakfast of Champions!
Try It for 3 Days
Before you think this is some kind of food religion, relax.
This isn’t rigid.
It’s not forever.
It’s just a pattern tweak.
Try this For the next 3 days:
Eat 40–50% of your daily calories by noon.
Finish eating by 7PM.
Pay attention to how you feel:
Energy. Mood. Hunger. Sleep. Focus.
That’s it.
No apps.
No macros.
No willpower.
No changing what you eat, just when.
You might be thinking:
“But I’m not hungry in the morning!”
Try a smaller dinner tonight. Tomorrow’s breakfast will show up.
“What if I work late?”
Pack a dinner-style lunch and a light snack for the evening.
“Doesn’t intermittent fasting say skip breakfast?”
Some versions do. But many studies suggest early eating still wins, especially for energy and fat metabolism.
The Truth Most People Don’t Want to Hear
Most people aren’t overweight, tired, or moody because they eat too much.
They’re just fueling wrong.
Wrong timing.
Wrong rhythm.
Wrong biological signals.
Feeding your body a heavy meal at night is like firing up a factory at midnight when all the workers have gone home.
It just doesn’t make sense.
Final Thoughts: Eat Earlier, Live Sharper
If you want to feel better, think more clearly, and possibly even look better, without going full “health nut”…
Front-load your fuel.
It’s not flashy.
It won’t go viral on TikTok.
But it works.
Because how you eat isn’t just about food…
It’s about how you show up in your own life.
So tomorrow morning…
Eat like a king.
Lunch like royalty.
And at dinner?
Eat like you’ve got stuff to do tomorrow.
Because you probably do…
I hope you enjoyed this week’s Knowledge Bomb.
See you next week for another instalment.
Jay Alderton
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