Do you remember the Simpsons episode in which Moe got a brand new deep fryer? He brags to Homer that “you can flash-fry a buffalo in forty seconds.”

Homer’s response:

“Forty seconds? But I want it now”!

Low time preference is everywhere around us today. And all of us face this exact challenge every day. You food choices are one of the most critical part for being happy.

So, let’s dive into todays topic.

Nutrition is a form of how you communicate with your brain-body-system.

So, you can eat in a way that your body (gut, microbiom, mitochondria, etc.) and your brain have less work to do:

Predicting and calculating the brain-body-budget with regular, high-quality and fine tuned (properly timed) food is easy. Imagine:

But, what about chaotic, high-load and glucose roller-coaster-style? Constant snacking?

If this makes sense - great.

When food is thought as communication. Let’s dive into what signals we can send to our system. And when? And how often per day?

So, imagine every meal like a signal to your body and brain. The quality, predictability, and timing of what you eat determine whether your body runs with metabolic clarity or chronic chaos. In short:

How can this information look in real life?

There is no way I can tell you what to eat. But, I like to break things down to the very basic ideas. In the end:

Nothing works like the basics.

So, here are mine for food:

1. Time your day: use a 9‑hour eating window

Keep eating within 9 hours (e.g., 9 a.m.–6 p.m.), start within 1 hour of waking, and finish ≥3 hours before bedtime to support metabolic flexibility and circadian alignment.

2. Front-load your day: eat most calories early

Make breakfast and lunch your larger meals, come dinner lighter, and keep meal times predictable so your brain knows when fuel is coming.

3. Eat in this order: veggies → protein/fats → carbs

Start each meal with fiber (vegetables), then protein and fats, then starches; this sequence can slash post‑meal glucose spikes by up to 75%.

4. Prioritize whole-food, Mediterranean patterns; minimize ultra-processed foods (UPF)

Base meals on vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, fish, and limit UPFs; this pattern significantly lowers IL‑6, IL‑1β. Make 90%+ of food coming from Meta-analysis!

5. Protect the night window: fast 12-16 hours overnight

After dinner, stop eating for 12-16 hours (no snacks, alcohol, or late-night meals). This technique has massive impact!

In the language of your brain–body budget:

Diet isn’t just fuel—it’s brain-body-communication. Clear, predictable signals lower your allostatic tax and free up energy for focus, mood, and repair. Noisy, chaotic eating keeps your system on emergency alert.

That's it for this Saturday - Monday, sorry for the delay.

The next newsletter edition will come out on Saturday, the 25th of April 2026.

It will be the last edition regarding BUILDING ENERGY.

We will end this chapter with:

"I'm fine until age 50" is what untrained muscle sounds like."

Own it!

Yours,

Moritz

PS:

Can you rarely make time for physical activity or regeneration? Do youI feel emotionally unstable and have difficulties to stay calm under pressure? Is managing people emotionally and energetically draining for you?

If that sounds familiar, Mastering Emotions is for you. I began coaching in 2023. Since then, l've coached over 30 executives, entrepreneurs, and high potentials on building Emotional Intelligence and into becoming future leaders.

If you want to learn more about my coaching book an orientation call here:

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