The TRIO Protocol: Circadian-Aligned Nutritional Framework
Evidence-Based Synchronization of Nutrient Timing with Cellular Physiology
A time-targeted nutritional system aligning amino acid availability and energy substrate utilization with circadian metabolic cycling (Panda, 2016 Cell Metab).
1. Biological Foundations
The human organism functions as a dynamic biochemical network dependent on:
- Amino acids (structural/functional components)
- Energy substrates (ATP precursors: glucose, fatty acids, ketones)
1.1 Diurnal Metabolic Cycling
| Phase | Dominant Pathway | Primary Fuel | Metabolic State |
|---|---|---|---|
| Daytime (Active) | Glycolysis/Oxidative Phosphorylation | Glucose (→ATP) | Catabolic (energy utilization) |
| Nighttime (Rest) | Protein Synthesis/Autophagy | Amino Acids | Anabolic (tissue repair) |
Circadian regulation of human metabolism (Huang et al., 2021 Nature Reviews Endocrinology)
2. Daytime Physiology
2.1 Glucose Metabolism
- GLUT4 transporters mediate insulin-dependent glucose uptake in myocytes
- Pyruvate dehydrogenase converts glucose → Acetyl-CoA for TCA cycle
2.2 Stimulus-Response Pathways
External stimuli activate:
- MAPK/NF-κB signaling → Transcriptional adaptation
- mTORC1 activation → Ribosomal biogenesis
TRIO Prescription (06:00–14:00):
• Low-protein, high-phytonutrient foods (berries, leafy greens)
• Carbohydrate focus: Fructose → hepatic glycogen replenishment
• Low-protein, high-phytonutrient foods (berries, leafy greens)
• Carbohydrate focus: Fructose → hepatic glycogen replenishment
3. Nighttime Physiology
3.1 Ribosomal Translation
- eIF4F complex mediates cap-dependent translation
- Collagen synthesis peaks during NREM sleep
3.2 Ruminant Nutrient Advantages
Beef/lamb provide:
- Complete EAA profile (leucine → mTOR activation)
- Heme iron (optimal bioavailability)
- Conjugated linoleic acid (CLA) → PPAR-γ activation
TRIO Prescription (14:00–18:00):
• Ruminant meats + organ meats (liver for retinol/B12)
• Digestive support: Betaine HCl (gastric pH ≤1.5 for pepsin)
• Ruminant meats + organ meats (liver for retinol/B12)
• Digestive support: Betaine HCl (gastric pH ≤1.5 for pepsin)
4. Molecular Integration
Metabolic Pathway Map:
[Daytime Glucose] → ATP via OXPHOS
[Evening Proteins] → Amino Acid Pool → Nighttime Translation
[Circadian Entrainment] → AMPK/SIRT1 Synchronization
[Daytime Glucose] → ATP via OXPHOS
[Evening Proteins] → Amino Acid Pool → Nighttime Translation
[Circadian Entrainment] → AMPK/SIRT1 Synchronization
5. Evidence-Based Implementation
5.1 Meal Timing
- Last meal ≥3h before sleep: Ghrelin/leptin reset
- 14h overnight fast: Induces autophagy
5.2 Contraindications
- Diabetes mellitus: Requires glucose monitoring
- Pregnancy: Increased protein needs
