CIRCADIAN RHYTHM
INDICATOR
If you have identified your ideal macro-nutrient ration and it works well for you some of the time but at other times you feel fatigued, lethargic, or irritability, it could be due to a variability in your fuel mix requirement over the course of a day. Some people do very well by lunch, and dinner, while others need one macro-nutrient balance in the morning, another at mid-day and some still another in the evening. This test will indicate if your needs are consistent throughout the day or if they vary. If they do vary, all you need to do is use the twelve steps and the fine-tuning mini quiz to identify what specific macro-nutrient ratios your need at different times of the day. Maybe your have a very high need for protein at breakfast and dinner but not at lunch. Or perhaps your do best on a higher Carbohydrate in the morning, anything is possible because everyone’s different.
Instructions
INDICATOR
If you have identified your ideal macro-nutrient ration and it works well for you some of the time but at other times you feel fatigued, lethargic, or irritability, it could be due to a variability in your fuel mix requirement over the course of a day. Some people do very well by lunch, and dinner, while others need one macro-nutrient balance in the morning, another at mid-day and some still another in the evening. This test will indicate if your needs are consistent throughout the day or if they vary. If they do vary, all you need to do is use the twelve steps and the fine-tuning mini quiz to identify what specific macro-nutrient ratios your need at different times of the day. Maybe your have a very high need for protein at breakfast and dinner but not at lunch. Or perhaps your do best on a higher Carbohydrate in the morning, anything is possible because everyone’s different.
Instructions
- make 3 or 4 photocopies of the Circadian Rhythm Indicator form.
- Fill in one of these forms over the course of a day.
- Before each meal circle the number (1-5) on the rating scale that most accurately reflects your appetite, energy level, and food preference for that time of day.
- Then add the three numbers your circled in column B and write the totals in column C. For example, if you circle 4 on the appetite scale, 2 on the Energy scale, and 5 on the Food Preference scale. Write 11 in the appropriate slot in Column C
- At the end of the day, compare your 3 circadian score in column C. If the numbers are very close, you likely have a consistent macro-nutrient ratio, but if the numbers are quite different, you may have a variable macro-nutrient ratio. If that's the case use the 12 steps and the Fine-tuning mini quiz to identify the specific food combinations that will optimize your performance throughout the day.
- Repeat the test over the course of a couple days in case your appetite or energy pattern is different from usual on any given day.
- Be sure to fill in your responses 3 times each day just before each meal...not after.