Robert Whitfield MDAmerica's Breast Implant Illness Expert™

Unlock Better Sleep: The 3-to-1 Protein Method

20 Jan 2025 · 1 min

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1:05

Robert Whitfield MD recommends eating roughly 1 gram of protein per pound of body weight daily, then following a 3-2-1 routine before bed: stop eating 3 hours before sleep, finish fluids 2 hours before, so you can sleep through the night without waking to use the bathroom.

Questions this video answers

About 1 gram of protein per pound of body weight.

Example: 120 pounds → about 120 grams of protein.

Stop eating 3 hours before designated bedtime.

About 2 hours before bedtime (the speaker says take your last fluid around 8 if typical bedtime is 10).

Chapters

It's really about a gram of protein per pound of body weight. That's a very simple number to keep. And I'm operating mostly on, you know, women. We'll say, you know, 25 to 55, average weight. We'll say 120 pounds. So like 120 grams of protein and people are like, oh, my God, I can't get 120 grams of protein. I can't eat all that. Yeah, you can, actually. It's not as complicated as it sounds. And the way to avoid what Cal is experiencing at night is use a three, two, one, you know, three, two, one method. So to get proper sleep, stop eating three hours before you're designating your time to go to bed. You know, last night he said he, he went to bed late. But if on average it's 10 o', clock, then you stop eating at 7 and you take in your last fluid around 8. So you want to give yourself two hours before you're actually going to go to bed, because in that time you will then have to go to the bathroom before you go to bed. And that should allow you a longer restful period where you're not feeling like you have to get up and go.