Don’t be swayed by so-called fitness gurus

Good morning amigos,

Sorry, but you’ve been lied to.

Carbs can actually help you more calories at rest, help you sleep better and WILL NOT be stored as fat if you consume them after 6pm.

Luckily, I went through all those experiments so you don’t have to.?

Julio’s Transformation: One Habit, 30 lbs Down

Giulio was one of my easiest clients. Like many busy executives, he struggled with energy dips, weight gain, and brain fog. But when we implemented one simple shift—Carb Backloading—everything changed:

• Body Composition:?30 lbs lost without restrictive dieting.
• Cognitive Clarity:?Mental fog lifted within two weeks.
• Biological Age:?Reduced by 5 years in 6 months.
• Steady Energy:?Afternoon slumps vanished.

The Science Behind Carb Backloading

Carb backloading is the?strategic?consumption of carbs in the evening. Contrary to popular belief, eating carbs at night can actually improve?insulin sensitivity. In the evening, your body uses carbs more efficiently for recovery and muscle glycogen replenishment, rather than storing them as fat.

PS. I have two openings in this second half of October for finance executives ready to level up their health by improving key health markers, losing stubborn fat, and building lean muscle in a way that suits their busy executive lifestyle.?Click here to book an introductory call with me directly.

Tryptophan, Carbs, and Sleep

Carbs are more than just fuel—they’re?biochemical activators. At night, they increase the release of?tryptophan, an amino acid that converts into?melatonin, the hormone that regulates sleep. Melatonin enhances?fat metabolism?overnight, improving both body composition and recovery.

This helped Julio improve his sleep and metabolism simultaneously

The Carb Myth

We’ve been told to avoid carbs at night, but the real issue is?how?you eat them. Timing carbs with nutrient distribution can create hormonal advantages. Studies show eating carbs at night can:

• Boost?growth hormone?release, which is critical for fat burning and muscle repair.
• Enhance?deep sleep, which is vital for cognitive function and longevity.

Julio’s Protocol:

• Morning:?High Protein, Low Carb A protein-rich breakfast stabilizes blood sugar and promotes dopamine production for focus.
• Afternoon:?Low Glycemic, Low Carb A light, low-carb lunch prevents energy crashes and keeps insulin levels stable.
• Evening:?Carb-Rich Dinner Carbs at dinner boost tryptophan and melatonin for better sleep and recovery.

Rules to Make It Work

• Complex Carbs Only at Night:?Stick to slow-digesting carbs like sweet potatoes, quinoa, or brown rice for sustained glucose release.
• Portion Control is Key:?Carbs at night aren’t an excuse to binge—keep portions balanced with protein and healthy fats.
• Protein and Fats During the Day:?Limit carbs earlier, focusing on proteins and fats for steady energy.
• Timing Matters:?Eat your carb-rich dinner at least?3 hours before bed?to allow digestion and maximize melatonin production.

This isn’t about eating doughnuts before bed. It’s about rethinking how you approach food—specifically, food combinations that support energy stability and fat loss.

Ready to Try Carb Backloading?

Carb backloading isn’t a diet trick—it’s rooted in?biochemistry?and?chrononutrition. It worked for Giulio, and it will work for you.

That’s it for today, amigos! Remember, be an asset, not a liability to those around you.

PS. I have two openings in this second half of October for finance executives ready to level up their health by improving key health markers, losing stubborn fat, and building lean muscle in a way that suits their busy executive lifestyle.?Click here to book an introductory call with me directly.