Carb cycling

By using food as medicine in this way, we can help reestablish a more regular cortisol rhythm and help manage cravings and blood sugar imbalances



1 portion of healthy carb/energy vegetable= 1/2 cup-ish of brown rice, quinoa, amaranth, wild rice, potatoes, beets, squash/ 1 small-med sweet potato

  1. Skip carbs at breakfast. Opt for protein and veggies

  2. Include 1 portion of healthy carb/energy vegetable at lunch

  3. Include 1-2 portions of healthy carb/energy vegetable at dinner

  4. Don't eat anything 4 hours before bed, if possible

sample 4 day menu


day 1


day 2


Day 3

  • Breakfast: Smoothie

    • 2 TBS collagen powder

    • 1 TBS coconut oil or 1/2 avocado

    • 1 cup fresh spinach

    • 1 cup frozen cherries

    • 1/2 banana

    • 3/4-1 cup almond/coconut milk

    • 1 TBS raw cacao powder

    • 1/4 tsp cinnamon (optional)

  • Lunch: Quinoa bowl (leftovers) + broiled salmon

  • Dinner: Stinky Zinque Bowl


day 4

Snacks and Smoothies

  • Chopped seasonal raw vegetables such as broccoli, radishes, carrots, celery, snaps peas, cucumbers, bell peppers, etc; dipped in guacamole, tapenade, or hummus.

  • Roasted turkey or roast beef slices

  • Half an avocado with olive oil, lemon, salt and pepper. Can add GF crackers like Mary’s, if desired.

  • Smoothies (1-2 TBS collagen can be added for an extra protein boost to any recipe)

  • Bone broth

  • Nut butter (store bought is also fine)

  • Grass-fed jerky

  • Raw nuts and/or seeds. Dry roasted OK.

  • Chia pudding

  • Snack recipe book