NEUROTYPING DIET

TYPE 1B

INTERMITTENT FASTING 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 1B.

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

Dandelion root 2-4g Daily

SUPPORT BILE
Taurine 1g With meal
FUNCTIONS Ox bile 500mg With meal

ACV= 1-2 tbsp in water upon waking

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

Most animal proteins L-tyrosine 1gr 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

N T * I N H I B I TO R = Taurine 2-4g Post-workout & pre-bed

Whey proteins
S E R OTO N I N WO R K O N Valerian 500mg Evening 1-2 hours pre-bed
Bone broth
GABA L-theanine 400mg Evening 1-2 hours pre-bed

L-tyrosine 1-2g Pre-workout

PERFORMANCES
Macuna prurients 200-500mg Pre-workout

Licorice extract -
(25% Glyzzyrrhizin) 200mg Upon waking
C O RT I S O L M O D U L AT I O N * * Carbs post-workout and evening
Phosphatidyle serine 500mg Pre-workout
Magnesium taurate 1000mg Post-workout & pre-bed

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 = 40% Fats = 30% Carbs = 30%

*NT = neurotransmitter
** (Usually low due to high serotonin) - Can also be low in the morning and high in the evening

/ Neurotyping Diet - Type 1B - Intermittent Fasting 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)

FAST I N G T I M E 16 hours (breakfast pre-workout) Same

As preferred once the fast is break

MEAL FREQUENCY Same
Don’t eat 2 hours from going to bed

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

40% of total caloric intake

Highest protein intake on first meal after the past
P R OT E I N S Same
First proteins intake pre-workout (whey)
Spread proteins equally between each meal

30% of total caloric intake

(lower on refeed days)
Spread fats outside of the pre-intra and
FATS Same
post-workout window
Walnuts and pumpkin seeds are best choices for their
content in tyrosine (dopamine)

30% of total caloric intake

35% of total daily carbs intra-workout as liquid
25% of total daily carbs post-workout (starch and fruits)
CARBS 20% of total daily carbs in the second post-workout meal Same

All remaining carbs are to be use in the last

meal of the day

Use one refeed meal one time a week on the last meal of Use one refeed meal two times in the week on two
the day. Ideally after a max effort day separate dats. Ideally after a max effort day.
REFEED Cheat foods are not allowed, strick to clean food Cheat foods are not allowed, stick to clean food
Use 25% of your total daily caloric intake as additional Use 25% of your total daily caloric intake as carbs in that
carbs in that meal (no fat) meal (no fat)

/ Neurotyping Diet - Type 1B - Intermittent Fasting Fat Loss 3

 HOW TO CR E ATE A D E FI CI T

Our daily number would be 3300 calories. All the macro

calculations would be done with this number. Macro
Now we need to generate a daily deficit by adjusting calories.
calculations would look like this:
Let’s say we have a 225 pounds type 1B who wants to lose
fat. Our calculation would go like this: Proteins = 40% = 412g/day
(each gram of protein is 4 calories) = 1320 calories
225 pounds x 10 = 2250 calories
Fats = 30% = 990 calories
Our daily number would be 2250 calories. All the macro (each gram of fat equal 9 calories) = 110g
calculations would be done with this number. Macro
Carbs = 30% = 990 calories
calculations would look like this:
(each gram of carbs equal 4 calories) = 248g*
Proteins = 40% = 225g/day *consumed post-workout
(each gram of protein is 4 calories) = 900 calories
Our daily macros would look like this:
Fats = 30% = 675 calories
(each gram of fat equal 9 calories) = 75g Proteins: 330g
Fats: 110g
Carbs = 30% = 675 calories
Carbs: 248g
(each gram of carbs equal 4 calories) = 168g*
Total calorie: 3300 cals
*consumed pre, intra and post-workout
After the cruise phase week, you would then restart the blast
Our daily macros would look like this:
phase with the applicable calculations you were using before
Proteins: 225g leaving for the cruise phase.
Fats: 75g
Carbs: 168g
Total calorie: 2250 cals
The initial set up of calories is bodyweight x 10. This way, it
You would run this for 1 week and assess the weight on the should already produce results by itself. But the human body
scale at the end of the week. Take your weight 7 days later, is an amazing and adaptable machine and soon you will be
always first thing in the morning on an empty stomach. If adapted to this calorie count. What you want is an average of
you lost the target progression weight of 1.5 to 2 pounds, 1.5-2 pounds off the scale each week. If you can’t reach those
then you can start the next week with the same calculation numbers, we need to get more aggressive and shoot for a
as the week prior. If you didn’t lose enough weight, you need more severe calculation. Drop your starting calorie count for
to drop the calculation to cut some food from the menu. Use bodyweight x 9 instead. And each week you are not losing
Bodyweight x 9 to recalculate calories and set up the proper the desired amount of fat, get down lower by reducing the
micronutrition according to the results. Repeat each week if starting calorie count.
you don’t lose enough weight and keep on going when you
Of course, you could be improving your body composition
reach the target progression weight loss.
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.
Of course, going into severe deficit can create loss in
A tool to help in more fat loss would be the introduction of
performance, fatigue, recovery issues and a rise in cortisol.
cardio session. Start with 3 sessions of HIIT per week. Target
To help your body recover and get through the fat loss
10 minutes of 15 seconds (all-out intensity) and 45 seconds
process, you will get back to a maintenance mode every 4
of moderate intensity (recovery). Improve from there based
weeks by calculating calories at bodyweight x 15 again. Let’s
on results each week.
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 1B - Intermittent Fasting 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
Make sure you fast for 16 hours after your last meal of the
P E R 100 G
preceding day. If your last meal was at 8 o’clock the evening
TURKEY 29g
before, then your next meal would be at noon the next day.
Spread calories over as many meals as you want into the C H I C K E N B R E AS T 29g
next 8 hours then. LEAN CUT BEEF 29g

LEAN PORK 29g

EGGS 13g

COD 21g

W H E Y P R OT E I N 87g
Your first carb of the day will be 10-15 min after the workout
SHRIMP 28g
has started when you feel the CNS is lit up. Use 35% of
the total daily carbs intra workout as liquid form. Once the ELK 23g

workout is done, immediately consume another 25% of

carbs, this can be liquid or solid. In the second meal following AMOUNT OF
post workout, use another 20% of your daily carbs allotment. FAT S O U R C E S FATS
The remaining carbs would be used in the last meal of the P E R 100 G
day. WA L N U TS 65g

PUMPKIN SEEDS 46g

AVO C A D O 15g

EXTRA VIRGIN OLIVE OIL 100g

AMOUNT OF
CARBS SOURCES CARBS ALMONDS 51g
P E R 100 G COCONUT OIL 100g
SPROUTED GRAINS BREAD 47g G R AS S F E D B U T T E R 81g
OAT M E A L 11g A L M O N D S/ P E A N U T B U T T E R
50g
RICE 25g ( A L L N AT U R A L)

R I C E C E R E A LS 87g

R I C E PASTA 81g

Q U I N OA 26g

P OTATO E S, SW E E T P OTATO E S 20g

B E A N S, L E N T I LS 17g

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 1B - Intermittent Fasting Fat Loss 5