Wakeup Diet 101 (for narcolepsy)

Wakeup Diet & Exercise Program

Restores natural circadian rhythms

WakeupDiet^™ 101

• It's not what you eat. It's what you eat and when you eat it.
• It's not how well you exercise. It's how well and when 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.

Wakeup Diet: Block diagram of main features

Wakeup Diet™: Main Features & Normal Process Flow

Dayparts

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

Afternoon
12:15 PM, Early Afternoon
03:00 PM, Late Afternoon

Evening
05:15 PM, Evening Drive
06:15 PM, Evening Snack
06:45 PM, Early Evening Exercise
07:45 PM, Exercise Snack Break

Night
08:00 PM, Late Evening Exercise
09:00 PM, Shower & Change
09:15 PM, Dinnertime
10:15 PM, Late Night (Nap time)

This table 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 do.

Wakeup Diet Solutions

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 routine.

Daypart	Goal	Wakeup Diet Solution
Morning	Wake up fully	Daily, morning exercises, before Wakeup Diet™ breakfast
Daytime	Stay awake all day	Eliminate all daytime foods except small, protein lunch & occasional water. 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.
Nighttime	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.)
All	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.

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