I recently watched a short YouTube video by Thomas DeLauer discussing the nutrition habits of the Costa Rican Blue Zone in the Nicoyan Peninsula.

One thing stood out as unique from other Blue Zones.

While all Blue Zones focus on nutrient-dense foods and have a strong sense of community, the Costa Ricans don’t emphasize a predominantly plant-based diet as much as others.

They consume a lot of lean meat, particularly poultry, and have a moderate amount of animal protein in their diet. This shows that a heavy plant-based diet isn’t the only way to achieve longevity.

What’s more interesting, though, is the time of day they consume this animal protein.

The Nicoyans eat their heaviest meal first thing in the morning, which often includes high-protein foods like chicken and black beans.

As the day progresses, they taper off their food intake.

This pattern is the reverse of what many people in the Western world do, as we typically eat our largest meal at night.

There is evidence suggesting that eating a heavy meal at night isn’t as circadian-friendly as having a big breakfast. Eating less in the evening allows the body to rest and digest, focusing on recovery and repair during sleep.

In the past, I believed that the easiest way to fast was to skip breakfast and load all my calories later in the day, especially at night.

However, I’ve since changed my mind and now find that I feel and sleep better when I eat heavier in the morning and less at night.

Sometimes, if I eat really heavy earlier in the day, I even skip my dinner, and it’s not a big deal.

I don’t think it’s a coincidence that the Nicoyans have developed this eating habit that may contribute to their longevity.

We all operate on a 24-hour internal clock driven by natural light. Our body’s hormones are attuned to this.

In the context of food, this has a significant effect on factors like insulin sensitivity. It makes sense that you should be getting most of your calories during the morning or daytime when you’re awake, alert, and active, and shouldn’t be eating late at night when you’re supposed to be asleep.

The more I learn about circadian biology, the more I feel like it’s not just getting your light environment in check but also getting your meal timing and quantities aligned with the 24-hour cycle we evolved on.

It’s something I’m constantly thinking about and tweaking micro habits here and there to better fit this natural cycle.

Here’s a link to the video (only 1-minute long):

Thanks for reading. If you enjoyed this post, subscribe at the bottom of the page, if you haven't already, to get the next one sent to you. I'll also keep you updated on other things I'm working on. You can also check out my info products linked below. Until next time, try not to suck at life.

I recently watched a short YouTube video by Thomas DeLauer discussing the nutrition habits of the Costa Rican Blue Zone in the Nicoyan Peninsula.

One thing stood out as unique from other Blue Zones.

While all Blue Zones focus on nutrient-dense foods and have a strong sense of community, the Costa Ricans don’t emphasize a predominantly plant-based diet as much as others.

They consume a lot of lean meat, particularly poultry, and have a moderate amount of animal protein in their diet. This shows that a heavy plant-based diet isn’t the only way to achieve longevity.

What’s more interesting, though, is the time of day they consume this animal protein.

The Nicoyans eat their heaviest meal first thing in the morning, which often includes high-protein foods like chicken and black beans.

As the day progresses, they taper off their food intake.

This pattern is the reverse of what many people in the Western world do, as we typically eat our largest meal at night.

There is evidence suggesting that eating a heavy meal at night isn’t as circadian-friendly as having a big breakfast. Eating less in the evening allows the body to rest and digest, focusing on recovery and repair during sleep.

In the past, I believed that the easiest way to fast was to skip breakfast and load all my calories later in the day, especially at night.

However, I’ve since changed my mind and now find that I feel and sleep better when I eat heavier in the morning and less at night.

Sometimes, if I eat really heavy earlier in the day, I even skip my dinner, and it’s not a big deal.

I don’t think it’s a coincidence that the Nicoyans have developed this eating habit that may contribute to their longevity.

We all operate on a 24-hour internal clock driven by natural light. Our body’s hormones are attuned to this.

In the context of food, this has a significant effect on factors like insulin sensitivity. It makes sense that you should be getting most of your calories during the morning or daytime when you’re awake, alert, and active, and shouldn’t be eating late at night when you’re supposed to be asleep.

The more I learn about circadian biology, the more I feel like it’s not just getting your light environment in check but also getting your meal timing and quantities aligned with the 24-hour cycle we evolved on.

It’s something I’m constantly thinking about and tweaking micro habits here and there to better fit this natural cycle.

Here’s a link to the video (only 1-minute long):

Thanks for reading. If you enjoyed this post, subscribe at the bottom of the page, if you haven't already, to get the next one sent to you. I'll also keep you updated on other things I'm working on. You can also check out my info products linked below. Until next time, try not to suck at life.