Help humanity thrive by enabling people to make better health decisions at the best times each day.
The Science Behind Brainbuild's Timing System
Brainbuild is an automated scheduling system that focuses on and addresses the significance of timing as it pertains to eating, sleep, hydration, and overall mindfulness. As more and more research and media attention are given to the importance of “when” things happen, we realized that there is no mechanism thus far, that stresses the importance of timing around self-care and wellness. Although the market is flooded with wearables and apps that count calories and tell you what to eat and when to sleep or how much you’ve slept, there is nothing on the market, until now, that reminds you of the importance of these events throughout your day and how they work together based on your unique schedule and needs.
We are not a “meal” or “diet” app – although we provide nutritionally well-balanced meal suggestions, rather we emphasize the importance of WHEN these events should be happening to support goals such as weight management, improved sleep, sustained energy, blood sugar management and sports performance.
For example, if I eat all my food at night before I go to bed – that will impact my sleep, my weight, and my overall wellness, in an unhealthy way. On the other hand, if I am reminded of when to consider eating throughout the day it reduces the amount I eat; because I’m not as hungry when I do eat, it improves my energy levels, allows adequate time to digest and supports my performance if I am engaging in recreation or am an athlete.
Our Food Suggestion Templates
The various templates: weight gain, weight maintenance, weight loss, and injury recovery are not focused on calorie counting or having you eat different types of foods, but rather on different proportions of these foods. For weight gain, you might eat larger portions of the meals and snacks and for weight loss, you might eat smaller portions or as can be seen; a higher ratio of vegetables to starches. For injury recovery there is a reduction in the starchy foods because activity is significantly reduced and those foods support activity. On the other hand, protein rich foods and healthy fats might be slightly increased. The answers lie in adjusting the food groups accordingly, not in counting.
Weight gain: Choose from the list of well-balanced snack or meal options and increase the portion of the foods that you would normally eat. When attempting to gain weight there will be times where you are prompted to eat and may not be hungry. Even just a bite or two of additional food can provide some extra calories. You DO NOT want to feel overly full at each meal or snack but just a bit more full than usual. Adding caloric beverages such as fruit smoothies, milk – soy, dairy or almond or 100% juice can also help to add some calories. Focus on the starch/grains, healthy fats and protein-rich foods rather than the vegetables and fruits. Refer to the in-app intense training graphic for guidance where “1/2 the plate” would constitute grains and starches.
Weight maintenance: Refer to the in-app daily training graphic where 1/3 of the plate is starches/grains, 1/3 protein (which should contain some healthy fats) and then 1/3 fruits and vegetables. If this results in an undesired weight loss than increase starches, protein, and healthy fats slightly.
Weight loss: Refer to the in-app daily training guide with a greater emphasis on the vegetables and fruits, however NOT omitting starches or grains/this should be a smaller portion of the plate. Although it might seem confusing that you are trying to reduce weight (fat mass) and yet being prompted to be mindful of your hunger every few hours – eating small amounts more often can help keep us energized and reduce our hunger – thereby eating less and losing weight. Focus on eating well during the day when you are most in need of energy rather than eating the bulk of food at night when this contributes most to weight gain.
Injury Recovery: This is focused on recognizing that when we are injured we are not as active or active at all, and need to heal. Here there is a shift to a slight increase in protein-rich foods and a decrease in the starches/grains – which are our energy foods. There is also a focus on increasing anti-inflammatory foods and foods rich in anti-oxidants to help promote healing. Hydration is also vitally important during this time. Even though not active it’s still important to keep energy levels optimal and so eating often is still necessary just a slightly different proportion of foods and at times smaller amounts.
Your Needs in Mind
Food Allergens – because our focus is not dietary management but rather dietary guidance, if you have food allergies it is best to meet with a registered dietitian to discuss your dietary needs. For food allergies such as nuts or shellfish, any of those items can be substituted from the templates for another protein option such as hummus, dairy, chicken, fish etc. More extensive allergies are not addressed in this basic template.
Lactose Intolerance — any dairy-based foods can easily be exchanged for soy options on this template. Dairy is used as a protein option, and so if lactose intolerant simply resort to soy milk or soy cheese or any other protein. Nut milk such as almond or cashew is usually not equal protein options. Check the protein content on the label to ensure at least 8-10 grams of protein per serving.
Blood Sugar Management – the easiest way to manage blood sugar levels is to eat small, well-balanced snacks and meals throughout the day. Just pick any of our many options to help keep your blood sugar stable. Remember, eat only until you are comfortably full, as it doesn’t take much to sustain energy and blood sugar levels. The meals ideas are just that – well-balanced meal/snack ideas – they are not diet plans or recipes.