NEUROTYPING DIET

TYPE 2B

BALANCED DIET 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 2B.

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

Limit coffee (inhibit GABA)
SUPPORT SLEEP Last meal 2 hours from going to
bed
Dark room
Chamomile tea
No bluelight pre-bed
See supps from GABA/serotonin
(cellphone, TV, computer...)
support
Warm bath with epsom salt

AVC = 1-2 tbsp in water upon waking

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

Most animal proteins work on NT inhibitor to balance

NT* SENSIBILITY =
Pumpkin seeds sympathetic/parasympathetic
E P I N E P H R I N E** Walnuts system

GABA:
Magnolia bark 300mg 1-2 times/day
Valerian 300-500mg 1-2 hours pre-bed
Elk Lemon balm 300-500mg Daily
N T * I N H I B I TO R = WO R K Turkey Theanine 300mg Evening & pre-bed
O N G A B A A N D S E R OTO N I N Shrimp Magnesium Taurate 1000mg Post-workout & pre-bed
Spinach
Serotonin:
5HTP 250mg Pre-bed
P5P 10mg Daily

Phosphatydile serine 500g

High carbs and sodim pre-workout Pre-workout
PERFORMANCES Electrolytes
(improve pump) Pre & intra-workout
(improve muscle contraction)

Ashwaganda 250mg AM & PM

Daily carbs spread during the day (sinergetic effect with GABA supps)
C O RT I S O L M O D U L AT I O N
(more peri workout) Glycine 5g Post-workout
Phosphatidyle serine 500mg Evening
Curcumin 300mg 3x/day
S U P P O R T I M M U N I T Y/ Vitamin C 1000mg Post-workout & evening
I N F L A M M AT I O N Fruits and vegetables Vitamin D3 3000-5000iu Daily
BOOS T T H 2 A N T I- IN FL A MMATORY
Resveratrol 20mg Daily
I MMUN IT Y SYS T E M
Probiotic

M AC R O Proteins = 30%/40% Fats = 25%/40% Carbs = 45%/20%

WO R KO UT DAYS / O FF DAYS

* NT = neurotransmitter
** Very sensitive, respond pretty hard, need to keep it quiet due to low GABA – parasympathetic system can be hard to clutch once
too much stimulation

/ Neurotyping Diet - Type 2A - Carbs Cycle 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
WO R KO U T DAYS O F F DAYS
PERSPECTIVE

MEAL FREQUENCY 3 main meals + pre, intra and post-workout meal 6 meals

C A LO R I E C A LC U L ATO R Deficit @ Bodyweight x 12 Deficit @ bodyweight x 10

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 progression Same
is not reach at the end of the week

30% of total caloric intake

40% of total caloric intake
Spread proteins intake equally with each meal
P R OT E I N S Spread proteins equally with each meal
Consume isolated or hydrolysates whey proteins
during workout (easily digestible proteins)

40% of total caloric intake

25% of total caloric intake (lower on refeed days)
Spread fat intake equally with except last meal of the
FATS Spread fats on meal outside of first meal, pre, intra and
day
post-workout

30% of total caloric intake

Consume 15% on meal 1, 35% pre-workout,
20% intra-workout, 25% post-workout, and the
20% of total caloric intake
remaining 5% should comes from veggies
Consume on last meal of the day
CARBS Use starch and fruits, carbs powder, some grains and (improve serotonin / sleep quality)
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 one refeed meal one time a week on the last meal
of the day. Ideally after a workout higher in volume
than usual
REFEED None
Cheat foods are not allowed, strick to clean food
Use 25% of your total daily caloric intake as additional
carbs in that meal (no fat)

/ Neurotyping Diet - Type 2A - Carbs Cycle Fat Loss 3

 HOW TO CR E ATE A D E FI CI T
Now we need to generate a daily deficit by adjusting calories.
Let’s say we have a 225 pounds type 2B 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 = 30% = 202g/day
(each gram of protein is 4 calories) = 810 calories
Fats = 25% = 675 calories
(each gram of fat equal 9 calories) = 75g
Carbs = 45% = 1215 calories
(each gram of carbs equal 4 calories) = 303g*
*consumed on first meal, pre, intra and post-workout
Our daily macros for workout days would look like this:
Proteins: 202g
Fats: 75g
Carbs: 303g
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 food 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.
On off days where there is no workout, lower the calorie
count and switch macro % for lower carbs consumption. The
same goes for off days as workout days for progression,
lower the calorie count by 1 if the target progression rate is
not reached at the end of the week.
225 pounds x 10 = 2250 calories
/ Neurotyping Diet - Type 2A - Carbs Cycle Fat Loss
Our daily number would be 2200 calories. All the macro
calculations would be done with this number. Macro
calculations would look like this:
Proteins = 40% = 225g/day
(each gram of protein is 4 calories) = 900 calories
Fats = 40% = 900 calories
(each gram of fat equal 9 calories) = 100g
Carbs = 20% = 450 calories
(each gram of carbs equal 4 calories) = 112g*
*consumed post-workout
Our daily macros for workout days would look like this:
Proteins: 225g
Fats: 100g
Carbs: 112g
Total calorie: 2250 cals
The initial set up of calories is bodyweight x 12 on workout
days and bodyweight x 10 on off days. 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
1-2 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 cardio session. Start with 3 sessions of fasted morning
steady state cardio. Target 30 minutes at a pace of +/-120
bpm. Improve from there based on results each week.
4
 NU TR I E NT TI MI NG

C A R B S AS C O RT I S O L M O D U L ATO R A N D AMOUNT OF
WO R KO U T P E R F O R M A N C E ( P U M P) P R OT E I N S O U R C E S P R OT E I N
P E R 100 G
Carbs will be used in the first meal of the day to shuttle
TURKEY 29g
any cortisol rise down. Other best timing for carbs will be
pre-workout where you’ll be eating the highest carb meal C H I C K E N B R E AS T 29g
of the day. This also helps to volumize cells during training. LEAN CUT BEEF 29g
Intra workout carbs will be used to sustain constant insulin LEAN PORK 29g
elevation with electrolytes to maintain quality muscle
EGGS 13g
contraction and cell hydration. Post workout carbs will also
be taken to lower cortisol and replenish glycogen. COD 21g

W H E Y P R OT E I N 87g

SHRIMP 28g

ELK 23g
AMOUNT OF
CARBS SOURCES CARBS
P E R 100 G AMOUNT OF
FAT S O U R C E S FATS
SPROUTED GRAINS BREAD 47g
P E R 100 G
OAT M E A L 11g
WA L N U TS 65g
RICE 25g
PUMPKIN SEEDS 46g
R I C E C E R E A LS 87g
AVO C A D O 15g
R I C E PASTA 81g
EXTRA VIRGIN OLIVE OIL 100g
Q U I N OA 26g
ALMONDS 51g
P OTATO E S, SW E E T P OTATO E S 20g
COCONUT OIL 100g
B E A N S, L E N T I LS 17g
G R AS S F E D B U T T E R 81g
PINEAPPLE 17g
A L M O N D S/ P E A N U T B U T T E R
50g
BERRIES 8g ( A L L N AT U R A L)
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 2A - Carbs Cycle Fat Loss 5