by Dana Cavalea July 15, 2020


Hi Team...

Two weeks ago I shot a video for those I coach that discusses how to lose weight and decrease body-fat without changing much (outside of when you eat, how much you eat).

There is so much talk today about fasting...

There is a lot of confusion about how much to eat...

But almost nobody is talking about when to eat... until now.

Think about the traditional eating schedule in America.

Breakfast. Often- small in size.

Lunch. Often- medium in size.

Dinner. Often- large in size.

So, if you study the graph, as your day goes on, you are eating more, but typically your activity is reducing as your calories increase.

Translated to: You are eating your highest amount of calories before bed- where activity is its lowest.

This creates a cycle of not being hungry in the morning because you are full from the night before...

And, as a result, your cells are filled from the prior days feeding.

The body is "full" and therefore the calories from the next day start to "stack" leading to overflow of the cells- which becomes stored fat.

So what do we do?

I am going to give you 2-options.

Option #1:

Breakfast. Large in size.

Lunch. Medium in size.

Dinner. Small in size.

Option #2:

Breakfast. Small in size.

Lunch. Large in size.

Dinner. Small in size.

As you can see, with both of these models, you are eating your smallest meal at dinner and the front of your day is loaded with your calories.

What is great about this eating formula is that you are able to go to bed not feeling full- which means, you will wake up hungry.

While you sleep, as your body heals and repairs itself, it can focus on healing and repair rather than digestion.

You in essence are allowing your body to run most efficiently.

As a result, you overall caloric intake will typically be lower- leading to weight-loss without really trying.

Also, because your cells are not packed to the gils, you will not have that spill over which leads to stored fat.

Just by making a simple adjustment to your eating, you will find dramatic changes over time (4-8 weeks) in your waistline and most importantly your energy levels.

The key is sticking with the plan and committing to restructuring how you eat- by adjusting the when you eat.

Here is the thing- if you make your last meal just a bit earlier, say 6pm, you will naturally be fasting 12+ hours every night as well- another great way to aid in your quest to reduce body-fat and junk weight!

Let's do it!

I want this for you!

You can do it!

Your Coach,


**To watch the video associated with today's blog on MEAL TIMING, Click here.



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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July 23, 2020



July 23, 2020


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