• It's not what you eat. It's when, and what you eat.
• It's not how well you exercise. It's when, and how well you exercise.
Diagram of a Typical Day
The block diagram below sums up the basics of the Wakeup Diet.™ I've arranged the blocks to show the flow of the
diet over a day's time. Day Plan B is for people that awake at night and have difficulty in getting back to sleep. A small,
starchy meal brings on Mr. Sandman! (Four tablespoons of cooked brown rice with a light covering of unsweetened
applesauce. Also a banana and skim milk.) Eat the rest of breakfast (protein only) when you rise. If you awake
with a “sleep hangover,” taper off on the starchy pre-breakfast tomorrow.
Wakeup Diet™: Main Features & Normal Process Flow (Day Plan A).
Click plan for Day Plan B (Four-Meal Variation). To return to Day Plan A,
click plan again.
Proteins During the Day
Simple foods. The Wakeup Diet™ stresses largely protein
meals during the day. In this respect, Day Plan B is the more ideal plan. A typical
Day Plan B breakfast is water-packed sardines, salmon, lox or sprats (3
ounces). If you prefer, kippers (herring) or mackarel are fine. The
beverage is water. A typical lunch for Day Plan A or B is a vegan soyburger without
a bun or condiments. Again, the beverage is water. There are no snacks until just
before the evening exercise period. After evening exercises, the dinner for either
day plan allows all food groups, with extra starch at the end. Typical for this
extra starch is one slice of peanut butter bread. Don't eat raisin bread,
which has considerable refined sugar. The Day Plan A breakfast differs, because it
includes starches with the protein. Both breakfasts include Omega-3 fats from the
Portion size on the fish breakfast. For our webmaster, a 170-pound male, three ounces of fish is the right amount. If you're
substituting salmon, eat about half of a six-ounce tin. Drain most of the water. Experiment: If you become hungry before lunch,
perhaps you need a bit more. But if you become tired before lunch, cut the portion size. (Only consume water-packed fish. No
added oil, sodium, or seasoning. Such adulterants could promote attacks.)
Plan your days. In the Wakeup Diet, we divide the 24-hour day into
dayparts. Dayparts refer to event-determined sections of a 24-hour day. The diet
syncs your circadian clock to these dayparts. For each individual on the diet,
dayparts are a constant. Yet from one person to another, dayparts are adjustable
and can vary slightly. That is, the Wakeup Diet doesn't schedule your day.
Instead, the Wakeup Diet gives you the means to follow your own schedule. Of
course, the schedule that you choose must be practical for your body.
After you set the basic pattern, your dayparts will be firm. You must plan
around them, just as you normally plan around the workday.
Here's a typical plan...
Early morning 05:30 AM, Morning exercise
06:30 AM, Breakfast Time
08:00 AM, Morning Drive
Morning 09:00 AM, Early Morning
10:30 AM, Late Morning
Noon 12:00 PM, Lunchtime (later is better)
Afternoon 12:15 PM, Early Afternoon
03:00 PM, Late Afternoon
Night 08:00 PM, Late Evening Exercise
09:00 PM, Shower & Change
09:15 PM, Dinnertime
10:15 PM, Late Night (Nap time)
The table above is a general guideline. Dayparts vary slightly between
different groups of individuals. We don't expect a night worker to adopt a
daytime work plan. Also, some people spend more time commuting than others
Wakeup Diet Solutions
Goals. The table below lists four goals of phase-shifted individuals.
The right column describes how the Wakeup Diet™ satisfies these goals.
Note that Wakeup Diet methods aren't a la carte recipes. Each method
might help by itself. Yet resetting the circadian clock requires adherence to
the complete program. For narcolepsy, the Wakeup Diet is a lifelong
Wakeup Diet Solution
Wake up fully
Daily, morning exercises, before Wakeup Diet™ breakfast
Stay awake all day
Eliminate all daytime foods except small, protein lunch & occasional
Occasional, late-afternoon snack of Pritikin, non-fat broth is okay. Snack must
not become part of regular routine.
No other snacks. Absolutely no coffee, tea or cola.
Overnight sleep: Satisfying & effective
Daily, evening exercises before Wakeup Diet™ dinner.
Dinner, including balance of all food groups. At end, this meal
emphasizes particular starches (“sleepy foods”).
Can't sleep through the night? Our “split breakfast plan” will help.
When you awake at night, eat the starchy part of breakfast. (Example: Two
tablespoons of oatmeal or Maltomeal®, plus a banana.) Now,
back to sleep until the alarm rings. Then exercise. Afterward, eat just the protein
part of breakfast. (Example: A can of sardines.) Take care! Maltomeal is a very
powerful sleep inducer.
Fix body temperature fluctuations
Wear layered clothing. Add or remove layers as necessary.
Wear short sleeves.
For overheating, apply ice pack to back of neck. Keep room temperature
chilly, to where you just get goose bumps.
Drink water periodically.
Take brisk walk, preferably outside.
Daytime Eating Strategy
The object is taking the edge off your hunger, not complete satiation. Just trim the
edge, but stay alert. At night, you may (within reason) eat until full (and sleepy).
Why This Strategy?
Orexin basics. Narcoleptics are deficient in orexin. Orexin is a neuropeptide that
promotes wakefulness. Eating glucose or glycemic carbohydrates reduces orexin. (Examples of glycemic
carbs: Breads; pasta; potatoes; breakfast cereals; soda pop; candy; “energy bars”;
flavored yogurt; comfort, junk, and fast food. See full lists. ,) The reduction in orexin
triggers cataplexy and sleep attacks. Dietary fats slow digestion, prolonging these narcolepsy
You can promote and extend alertness by managing orexin levels. During the day, maximize
orexin levels by minimizing dietary glucose and fat.  (These statements assume no medications,
and no comorbidities.)
A Few Suggestions
Miracle of Celery. Narcolepsy produces a variety of unpleasant conditions,
not just sleepiness! For occasional stomach discomfort, vertigo, headaches, and
for sharper focus: Eat celery! One to three branches may be necessary. The leaves
seem to be the most potent part. Relief is usually fast, and lasting. Celery can also
provide volume, and make you feel full. 
Okra Pickles. Benefit: Astonishingly, these also relieve narcolepsy's malaise
(headache, stomach ache, brain fuzz, vertigo). Okra pickles are delicious, fun to chew, & tangy! (Not
“hot” as the bottle claims.) Benefit: Temporary relief. Not as long-lasting as
what celery provides. But you can eat another pickle later (up to two, in the webmaster's
experience). Provides variety. Beware of the salt! Wash some of it off before eating.
1. Arthur Agatston, M.D., The South Beach Diet, Emmaus, PA: Rodale Press, Inc., 2003.
▶Re: Glycemic index concept, 20; low vs. high-glycemic carbs, 70-74.
2. Charles B. Inlander & Cynthia H. Moran, 52 Natural Ways to Beat Jet Lag, New York: St. Martin's
▶Re: Circadian and homeostatic clocks, 3; influences on resetting, 14; “proteins perk and carbos
crash,” 116; carb & protein foods list, 147-152.
3. Raogo Ouedraogo, Erik Näslund, & Anette L.
Kirchgessner. “Glucose Regulates the Release of Orexin-A From the Endocrine Pancreas,” Diabetes.
2003 Jan;52(1):111-7. doi: 10.2337/diabetes.52.1.111. PMID: 12502500. ▶Re: Blood glucose after eating
reduces orexin level. Orexin & alertness rise when the subject is hungry (hypoglycemic).
4. Neda Rahimian, “Celery's (Apium graveolens) antiglycemic effect on diabetic rats,” Conference: The
first Diabetes Congress of AJA. DOI: 10.13140/RG.2.2.10440.67842. Iran University of Medical Sciences. Web site: https://is.gd/hPr3sy
▶Re: Celery relieves some of the effects of narcolepsy. Maybe celery's ability to reduce serum glucose
levels comes into play. Neda Rahimaian's study produced this result: “Ingestion of Celery oil significantly
reduced plasma glucose concentration by 31.7% in diabetic rats compared with control diabetic rats. Discussion: The
present study found that using of celery oil can reduce plasma glucose level in diabetic rats; more studies are
needed to find its mechanism of action on reducing plasma glucose level.”
▲ WARNING FOR USERS ON MEDICATION. As far as I know, this diet is incompatible
with narcolepsy or cataplexy medications. I haven't tested the diet on individuals that
use orthodox narcolepsy treatments: Daytime stimulants and nighttime depressants (agents
that promote chemical manic depression). Medicated narcoleptics who wish success with this diet
must withdraw from narcolepsy medications under a physician's supervision. (Withdrawl is
difficult, but others on this diet have completed it successfully.) Elements of this diet might
help some people on medications. Although I haven't designed the diet for piecemeal use, I
hope that maybe some element might help.
See our "tips" pages:and
The risks of your experimentation are your own. I assume no liability.
▲ WARNING. No medical body has reviewed, authorized, approved or
disapproved the statements on this Web domain. This domain exists for information purposes only. The page
solely represents my observations, opinions and discoveries. The Food and Drug Administration hasn't
evaluated this domain. I don't intend this domain as a treatment, cure or means of prevention for any
disease. I make no warranty for the processes that I discuss here. I make no guarantee as to accuracy or
reliability of my observations, opinions or methods. I hope to serve and to help. Yet you must use this
domain at your own risk. Your errors, failures and regrets are your own business. Your discoveries,
successes and happiness are your own achievements. — The Webmaster