Plate Power: The Hidden Code Behind All-Day Performance

I gave up on being an excellent dad.

I'm just aiming for OK these days.

Reality beat me. Raising three kids (11, 8, and 5) doesn't give you the luxury of perfection. You pick your battles. You choose where to uphold standards.

Nutrition is my non-negotiable. When my 5-year-old declares she dislikes "the fucking pumpkin"—bilingual in German and English just to ensure her point lands—I know language isn't.

My wife (even stricter than me) and I enforce one mealtime rule: we compose the first plate—typically a protein source with two vegetable sides. After that, the kids can decide on their refills.

It's a shareholder meeting where my wife and I hold the preferred shares with the voting majority. When the second plate request is "protein only," we automatically vote for one additional vegetable.

Some battles aren't worth fighting. Some are.

The Operating System Behind Sustained Performance

Nutrition isn't just about health—it's the hidden code that runs your entire day. The right nutritional choices don't just extend your life; they amplify your existence right now.

Everyone has an opinion on nutrition. The supplement industry loves it. Diet influencers swear by it. But here's the truth: most people do not know how it works.

Few topics spawn cult-like belief systems the way nutrition does. Vegans and carnivores fight religious wars over dinner plates. Keto disciples and Mediterranean adherents each claim the one true path to salvation.

Meanwhile, most professionals just want sustained energy and mental clarity.

This is a foundational edition—deliberately so. Before we dive into nutritional minutiae, you need the baseline architecture. Future newsletters will explore more nuanced aspects like hydration protocols, specific diet frameworks, food quality parameters, and fasting approaches. But first, we need the principles that underpin everything. What better way to make this practical than following the arc of your workday—from morning fog to evening recovery?

6:00 AM: The Morning Decision Point

Your day's trajectory is set the moment you wake up. Most executives make their first nutritional mistake before 7 AM: skipping breakfast entirely or grabbing something that undermines their energy for hours.

The science is clear: your body's blood glucose control is strongest in the morning. Insulin sensitivity—your ability to process carbohydrates effectively—is at its peak early in the day. Yet most people skip this metabolic advantage or squander it on nutritionally bankrupt choices.

Research published in the American Journal of Clinical Nutrition found that breakfast composition directly impacts cognitive performance.

Low-glycemic breakfast options improved sustained attention and working memory compared to high-sugar alternatives.

What this means for you: Prioritize protein at breakfast. Aim for at least 25-30 grams—about four eggs or a protein shake with two scoops. This stabilizes blood sugar, prevents mid-morning crashes, and provides the amino acids your brain needs for neurotransmitter production.

Myth-buster: "I function fine on just coffee until noon."

You don't. Studies show that skipping breakfast impairs cognitive function even if you don't feel hungry. That "fine" feeling is your baseline shifting downward. You're operating at 80% capacity and don't even realize it.

9:30 AM: The First Performance Window

By mid-morning, you're hitting your first major cognitive demands—the 9 AM meeting, the strategic decision, the creative problem-solving session.

What's powering your brain right now? If breakfast is inadequate or non-existent, you're running on stress hormones. Cortisol and adrenaline can fuel focus temporarily, but they're borrowing against your energy reserves for later.

The evidence on cognitive performance shows that nutrients aren't just fuel—they're the raw materials for your brain's function. Omega-3 fatty acids, B vitamins, and antioxidants directly impact neural signaling. When these are missing, processing speed and decision quality suffer.

What this means for you: Front-load your day with nutrient density. Your breakfast should include:

• A quality protein source
• A healthy fat component (avocado, olive oil, nuts)
• Fiber-rich carbohydrates (oats, berries, or vegetables)

This combination gives your brain maximum nutritional support during your most demanding cognitive hours.

Reality check: "I don't have time for a proper breakfast."

You don't have time not to. A 10-minute investment in a real breakfast saves you hours of sub-optimal performance. If time truly constrains you, prepare components ahead—boiled eggs, overnight oats, or protein shakes with added greens can be ready in 90 seconds.

12:30 PM: The Midday Metabolic Choice

Lunch represents your day's most dangerous metabolic trap. The wrong choice here doesn't just cause an afternoon energy crash—it actively impairs your cognitive capacity when you still have 50% of your workday ahead.

Research on post-meal glycemic responses reveals why the classic business lunch is a performance killer. High-carbohydrate, low-protein meals trigger a cascade of events: rapid glucose elevation and excessive insulin release, followed by hypoglycemia (low blood sugar) that directly impairs focus, mood, and analytical ability.

A 2019 meta-analysis found that carbohydrate consumption was associated with increased fatigue and reduced alertness within 30-60 minutes—exactly when you need to be sharp for afternoon deliverables.

What this means for you: First, structure your lunch around protein and non-starchy vegetables with moderate complex carbohydrates. Some practical implementations:

• Start with protein (6-8 oz of fish, chicken, or plant protein)
• Fill half your plate with colorful vegetables
• Add a small portion of complex carbs like quinoa, sweet potato, or legumes
• Include healthy fats for satiety (olive oil, avocado, nuts)

Decision architecture: "Make the default choice the right choice."

You'll choose poorly if you wait until you're hungry to decide what to eat. Plan lunch the day before. If you're ordering in, select restaurants with healthy options and decide on your order in the morning, not when you're starving at 12:45.

3:30 PM: Navigating the Afternoon Energy Crisis

Most professionals falter here. The post-lunch dip coincides with circadian rhythm fluctuations, creating the perfect storm for energy and focus collapse.

What's fascinating is that while everyone experiences this dip, its severity is primarily determined by your nutritional choices. Research on hydration alone shows that even mild dehydration (1-2% of body water) measurably impairs attention, short-term memory, and mood.

The gut-brain axis research reveals another factor: the composition of your lunch directly affects inflammation markers and neurotransmitter production in the afternoon. Heavy, processed meals increase inflammatory cytokines that impair cognitive function.

What this means for you: This is your strategic refueling window. You need:

• Hydration with electrolytes (plain water isn't always enough)
• A small protein-based snack (15-20g) to stabilize blood glucose
• Targeted nutrition for cognitive support

Practical application: "The afternoon rescue protocol"

• 16oz water with a pinch of high-quality salt
• A handful of nuts or a small protein shake
• A piece of dark chocolate (70%+ cacao) for its flavanol content that supports blood flow to the brain

7:00 PM: Setting the Recovery Stage

By evening, the nutritional focus shifts from performance to recovery. Your choices now determine your sleep quality and next-day readiness.

The emerging field of chrononutrition—how meal timing affects your body's internal clock—reveals that evening eating patterns have outsized effects. Research shows that eating within 3 hours of bedtime disrupts sleep architecture by altering body temperature regulation and melatonin production.

Not all evening calories are equal, either. The composition of your dinner directly impacts overnight hormone production, including growth hormone and testosterone, which are essential for cognitive and physical recovery.

What this means for you: Make dinner your metabolic reset meal:

• Lighter overall volume than lunch
• Emphasize protein and vegetables
• Minimize alcohol and refined carbohydrates
• Consider including foods rich in magnesium and glycine that support sleep (seafood, legumes, leafy greens)

Implementation strategy: "The 3-2-1 rule"

• Stop eating 3 hours before bed
• No alcohol within 2 hours of sleep
• No screens 1 hour before you want to be asleep

The Nutritional Foundations That Support Everything

Across these daily rhythms, certain nutritional principles remain constant:

Protein adequacy is non-negotiable.

Research shows that a protein intake of 1.6-2.2g per kg of body weight optimizes cognitive function, muscle preservation, and metabolic health. However, most executives underconsume protein by 30-50%.

Hydration drives performance.

Even mild dehydration (losing just 1-2% of your body water) measurably impairs attention, memory, and mood. Consistent water intake throughout the day is more effective than playing catch-up.

Micronutrients matter for cognitive function.

B vitamins, magnesium, zinc, and omega-3 fatty acids are directly linked to brain health and cognitive performance. Low intake creates a "performance tax" on all mental processes.

The gut-brain connection is real.

Your microbiome influences neurotransmitter production, inflammation levels, and even stress resilience. A diverse, fiber-rich diet with fermented foods supports optimal gut-brain communication.

Timing is as important as content.

When you eat significantly impacts how your body processes nutrients. Aligning your eating with your circadian rhythms optimizes metabolism and cognitive function.

Applying This Framework to Real Life

We draw the line with our kids when it comes to nutrition. Language? Sometimes, not so much. I've decided that foul language won't directly shorten their lives—but poor nutrition choices will.

Sure, there are debates about some meals. But what's truly fascinating is watching three kids with identical upbringings develop entirely different preferences. Magnus always eats protein first, then stares at his broccoli like it's an insect he's being forced to consume. Tilda beelines for carbs, preferably sweet potatoes, and needs convincing that protein matters.

This highlights a crucial truth: nutrition preferences and tolerability are highly individual—and recommendations should be, too. Some foundations are universal, but the specifics vary tremendously.

In future editions, we'll explore these nuances—diving into specific dietary approaches, examining nutrition myths, and building on these foundational principles. I'll tackle detailed aspects like optimal hydration protocols, the science behind popular diets, food quality considerations, strategic fasting, and travel nutrition strategies.

For now, remember that the nutritional choices you make aren't just about health decades from now. They're about how clearly you think, how effectively you lead, and how much energy you bring to everything that matters today.

Stay healthy.

Andre

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A note for new readers:

I'm a trained reconstructive facial surgeon, medical doctor, and dentist. Before launching this newsletter, I had a varied career: competitive freestyle wrestler, management consultant (McKinsey), entrepreneur (Zocdoc, Thermondo, and docdre ventures), and corporate executive (Sandoz). Today, I'm a Managing Director and Partner at BCG.

Husband of one. Father of three. Split between Berlin's urban pulse and our Baltic Sea retreat. I'd rather be moving than sitting. Not just hobbies. Research. My body is my primary laboratory; I've been conducting experiments for decades.

If this is your first time here, welcome. I'm excited to share what I've learned—and will continue to learn—with you.

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DISCLAIMER:

Let’s get one thing straight: None of this—whether text, graphics, images, or anything else—is medical or health advice. This newsletter is here to inform, educate, and (hopefully) entertain you, not to diagnose or treat you.

Yes, I’m a trained medical doctor and dentist. No, I’m not your doctor. The content here isn’t a replacement for professional medical advice, diagnosis, or treatment.

If you have questions about your health, talk to your physician or a qualified health professional. Don’t ignore their advice or delay getting care because of something you read in Health, Redefined. Be smart. Do your research. And, as always, take care of yourself.