NEUROTYPING DIET

TYPE 1A

BLAST & CRUISE FAT LOSS

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 P HYSIOLOGI CAL S PEC

The following table explains how to use food and supplements to support and optimize the main
physiological functions that require more attention for a type 1A.

P H YS I O LO G I C A L S P E C FOOD S U P P L E M E N TS ST R AT E GY

SUPPORT ADRENAL
Little to no coffee Ashwaganda 250mg AM / 250mg PM
FUNCTIONS

ACV= 1-2 tbsp in water upon waking

OPTIMIZE HCL/
Apple cider vinegar (ACV) HCL + digestive enzyme HCL with every meal
DIGESTION containing proteins

Egg Yolk
Beef Alpha GPC 400-600mg
S U P P O R T AC E T Y LC H O L I N E Pre-workout
Cod Huperzine A 200mg
Mushrooms

SAMe 1000mg Upon waking

CLEAR NOREPINEPHRINE/
P5P 10mg Daily
S U P P O R T C O M T ** Magnesium taurate 1000-2000mg Post-workout & pre-bed

Most animal proteins L-tyrosine 1g Upon waking & pre-workout

NT* SENSITIVITY =
Pumpkin seeds Macuna prurients 200-500mg Pre-workout
D O PA M I N E Walnuts NAC (N-acetyl cystein) 1000mg Daily

Elk
N T * I N H I B I TO R = Turkey 5HTP 250mg Daily
WO R K O N S E R OTO N I N Shrimp P5P 10mg Daily
Spinach

PERFORMANCES Cordyceps 1-1.5g Pre-workout

C O RT I S O L M O D U L AT I O N Carbs post-workout Phosphatidyle serine 500mg Pre-workout

S U P P O R T I M M U N I T Y/
Curcumin 300mg 3x /day
I N F L A M M AT I O N

M AC R O Proteins = 50% Fats = 30% Carbs = 20%

*NT = neurotransmitter
**COMT = Catechol-O-Methyltransferase

/ Neurotyping Diet - Type 1A - Blast and Cruise Fat Loss 2

 NU TRITIONAL PE R S PECTI VE

The nutritional perspective table shows you how to set up the diet, calculate caloric intake and how to
progress over the weeks.

NUTRITIONAL B L AST P H AS E C R U I S E P H AS E
PERSPECTIVE (3 W E E KS) (1 W E E K)

3 main meals +
MEAL FREQUENCY Same
pre, intra and post-workout meal

C A LO R I E C A LC U L ATO R Deficit @ Bodyweight x 12 Maintenance @ Bodyweight x15

Drop of 1.5 to 2 pounds a week

TA R G E T P R O G R E S S I O N Lower the calorie calculator by 1 if target Maintain weight
progression is not reach at the end of the week
50% of total caloric intake
Highest protein intake on first meal of the day

P R OT E I N S Lowest protein intake post-workout to Same

leave more room for big carbs meal
Eggs and lean red meat are best choices for first
meal of the day (think meat & nuts breakfast)

30% of total caloric intake

(lower on refeed days)
25% of total caloric intake
FATS Spread fats on all meals except post-workout
(lower on refeed days)
Walnuts and pumpkin seeds are best choices for their
content in tyrosine (dopamine) and choline (Acetylcholine)

20% of total caloric intake

Consume post-workout only
Use starch and fruits, carbs powder, some grains and
CARBS cereals, limit sugar consumption: Potatoes, sweet
potatoes, rice, rice cereals, oatmeal, cream of rice,
cream of wheat, HBCD, maltodextrin, dextrose, waxy
maize, pineapple, berry, bananas…
Use 1 refeed meal one time a week on the last meal of
the day. Ideally after a max effort day.
REFEED Cheat foods are not allowed, stick to clean food
Use 25% of your total daily caloric intake as
additional carbs in that meal
25% of total caloric intake
Consume post workout and on the last meal of the day
Use one refeed meal two times in the week on two
separate days. Ideally a max effort day.
Cheat foods are not allowed, stick to clean food
Use 25% of your total daily caloric intake
as carbs in that meal

/ Neurotyping Diet - Type 1A - Blast and Cruise Fat Loss 3

 HOW TO CR E ATE A D E FI CI T

Our daily number would be 3300 calories. All the macro

Now we need to generate a daily deficit by adjusting calories.
Let’s say we have a 225 pounds type 1A who wants to lose
fat. Our calculation would go like this:
225 pounds x 12 = 2700 calories
Our daily number would be 2700 calories. All the macro
calculations would be done with this number. Macro
calculations would look like this:
Proteins = 50% = 337g/day
(each gram of protein is 4 calories) = 1350 calories
Fats = 30% = 810 calories
(each gram of fat equal 9 calories) = 90g
Carbs = 20% = 540 calories
(each gram of carbs equal 4 calories) = 135g*
*consumed post-workout
Our daily macros would look like this:
Proteins: 337g
Fats: 90g
Carbs: 135g
Total calorie: 2700 cals
You would run this for 1 week and assess the weight on the
scale at the end of the week. Take your weight 7 days later,
always first thing in the morning on an empty stomach. If
you lost the target progression weight of 1 to 2 pounds, then
you can start the next week with the same calculation as
the week prior. If you didn’t lose enough weight, you need to
drop the calculation to cut some foods from the menu. Use
Bodyweight x 11 to recalculate calories and set up the proper
micronutrition according to the results. Repeat each week if
you don’t lose enough weight and keep on going when you
reach the target progression weight loss.
calculations would be done with this number. Macro
calculations would look like this:
Proteins = 50% = 412g/day
(each gram of protein is 4 calories) = 1650 calories
Fats = 30% = 990 calories
(each gram of fat equal 9 calories) = 110g
Carbs = 20% = 660 calories
(each gram of carbs equal 4 calories) = 165g*
*consumed post-workout
Our daily macros would look like this:
Proteins: 412g
Fats: 110g
Carbs: 165g
Total calorie: 3300 cals
After the cruise phase week, you would then return to the
blast phase with the applicable calculations.
The initial set up of calories is bodyweight x 12. This way, it
should already produce results by itself. But the human body
is an amazing and adaptable machine and soon you will be
adapted to this calorie count. What you want is an average of
1.5-2 pounds off the scale each week. If you can’t reach those
numbers, we need to get more aggressive and shoot for a
more severe calculation. Drop your starting calorie count for
bodyweight x 11 instead. And each week you are not losing
the desired amount of fat, get down lower by reducing the
starting calorie count.
Of course, you could be improving your body composition
and not seeing the scale going down. This way, you need your
eyes to modulate the diet. You wouldn’t want to lower the
caloric intake if visible body changes occur.

A tool to help in more fat loss would be the introduction of

Of course, going into severe deficit can create loss in
cardio session. Start with 3 sessions of HIIT per week. Target
performance, fatigue, recovery issues and a rise in cortisol.
10 minutes of 15 seconds (all-out intensity) and 45 seconds
To help your body recover and get through the fat loss
of moderate intensity (recovery). Improve from there based
process, you will get back to a maintenance mode every 4
on results each week.
weeks by calculating calories at bodyweight x 15 again. Let’s
say our 225 pounds individual lost 5 pounds over the last 3
weeks of the blast phase. Our cruise calculation would go
like this:

220 pounds x 15 = 3300 calories

/ Neurotyping Diet - Type 1A - Blast and Cruise Fat Loss 4

 NU TR I E NT TI MI NG

AMOUNT OF
P R OT E I N S O U R C E S P R OT E I N
Use the highest protein intake in that meal and a moderate
P E R 100 G
fat intake. Something as simple as a ‘’meat & nuts’’ breakfast
TURKEY 29g
is ideal. Use eggs and lean red meat with some walnuts or
pumpkin seeds. Those foods are rich in tyrosine and choline C H I C K E N B R E AS T 29g
and will set up support dopamine and acetylcholine. LEAN CUT BEEF 29g

LEAN PORK 29g

EGGS 13g

Use your total daily carbs allotment in the post workout meal COD 21g
only. Carbs will be used as a way to drop cortisol and stop W H E Y P R OT E I N 87g
any protein breakdown while replenishing glycogen partially.
SHRIMP 28g

ELK 23g

AMOUNT OF AMOUNT OF
CARBS SOURCES CARBS FAT S O U R C E S FATS
P E R 100 G P E R 100 G
SPROUTED GRAINS BREAD 47g WA L N U TS 65g

OAT M E A L 11g PUMPKIN SEEDS 46g

RICE 25g AVO C A D O 15g

R I C E C E R E A LS 87g EXTRA VIRGIN OLIVE OIL 100g

R I C E PASTA 81g ALMONDS 51g

Q U I N OA 26g COCONUT OIL 100g

P OTATO E S, SW E E T P OTATO E S 20g G R AS S F E D B U T T E R 81g

B E A N S, L E N T I LS 17g A L M O N D S/ P E A N U T B U T T E R
50g
( A L L N AT U R A L)
PINEAPPLE 17g

BERRIES 8g

BANANA 23g
M A LTO D E X T R I N , D E X T R O S E ,
100g
WA Z Y M A I Z E , H B C D

/ Neurotyping Diet - Type 1A - Blast and Cruise Fat Loss 5