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Why your July diet & your December diet should probably be different
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How light impacts your carb tolerance
Hi Reader
You may not have read this study: Two people ate the same carbohydrate. Same food, same amount, same time of day.
One of is exposed to 670nm red light (also abundant in sunlight).
Their glucose response is 27.7% lower - Integrated across the full two hours after the meal.
Nothing about the food changed. Nothing about the amount changed. No supplement, no fiber trick, no walk afterward, no vinegar in water. The only thing that changed was the light.
That's a human study, published in the Journal of Biophotonics, and I want to be precise about what it does and doesn't say. That was 670nm from a device, in a lab, on healthy subjects. Nobody has run the same trial with sunlight.
But here's the thing.
Sunlight is full of red and near-infrared, and in summer (as long as you go outside) you're getting more of it, at higher intensity, for more hours a day than at any other point in the year.
The study doesn't prove that summer does the same thing. It tells you the direction the mechanism points. And it lines up with everything else that's true about summer: longer days, more red light, more UV, riper carbohydrate - and a body that naturally depletes deuterium more efficiently.
So when you notice that you handle fruit in July in a way you absolutely cannot in February, that's not in your head. Your carb tolerance is not a fixed trait you either have or don't have - It moves with the light.
Which means the whole conversation everyone is having about carbs has been the wrong conversation.
You don't have a carb problem. You have a context problem.
GET CARBS FOR 50% OFF WITH CODE SUMMER50 →
That's why I wrote this book. It's the seasonal, circadian and quantum biology of the most misunderstood macronutrient, and it's built around one idea: carbs aren't good or bad. They're information. They tell your body what season it is, how much light you're getting, and whether it's safe to run your metabolism at full speed.
But let me ask you something more direct:
How many of these are true for you right now?
- The weight loss stopped, and now you're gaining on less food and more restriction than you've ever done.
- Your hands and feet are cold.
- You're finding hair in the shower.
- Constipation.
- Your cycle got irregular, or light, or it just disappeared.
- Anxiety out of nowhere, in a body that never used to be anxious.
- Wired at 10pm. Wrecked at 7am.
- Awake at 3am for no reason at all.
- And you already know the way you're eating isn't working anymore. You just have no idea how to put carbs back in without everything falling apart.
If two or more of those are you, I need you to hear this next part.
You did exactly what you were told to do. Cut the carbs. Cut them harder. And when it stopped working, cut them harder again, because that was the only lever anyone ever handed you.
Every single symptom on that list has a mechanism behind it. Not a character flaw. A mechanism. Your body downregulated, on purpose, because you spent years teaching it that food was scarce and it responded by turning your metabolism down to survive it.
You don't have a carb problem. You have a context problem.
GET CARBS FOR 50% OFF WITH CODE SUMMER50 →
Here's the part I want you to think carefully about.
Nothing about this resolves on its own. There is no version of this where you keep cutting and it suddenly turns around.
Skip this and here's what's actually on the other side of it: another winter of cold hands and 3am wakeups. Another year of eating less and holding more and blaming yourself for it. Another round of cutting harder, because it's still the only lever you've got.
And the thing is, right now is the easiest moment of the entire year to fix this. You have more light than you'll have for the next six months. The 16-week protocol starts now and you're through it before the light collapses in November. Start it in January and you're doing the hardest work of your life in the darkest month of the year.
WHAT'S IN THE BOOK
The four seasonal carb lists. Not "eat seasonally." Actual lists, summer through spring, with what happens to your fat intake alongside them.
The latitude map. February in Miami and February in Minneapolis are not the same month. Four bands, four adjustments, and the specific trap each one falls into. If you're somewhere hot, your risk isn't winter. It's what you're doing right now.
The cellar rule. One question to ask before you eat any carbohydrate between November and March. Almost nobody teaches this and it's the most useful idea in the book.
The 16-week reintroduction protocol. Four phases, and the order matters more than the amount. Most people put carbs back in the wrong order, gain three pounds, panic, and conclude that carbs don't work for them. There's a mistake nearly everyone makes in week one that has nothing to do with the carb itself, and it's the reason this fails.
The resistant starch method. Including the step everyone rushes, and the thing about reheating that makes it livable instead of a life sentence of cold potatoes.
The green flag and red flag lists, so you can read your own body instead of following my rules. That's the entire point. I don't want you needing me.
Four ways to read the book. Tell me where you're starting from and I'll tell you which chapter to open first. Long-term keto, chronic yo-yo, perimenopause, or you just want to stop guessing.
13 chapters. 3 appendices. 19 citations, because I know you fact-check me. Appendix B is where I lay out what the science says and where it stops, this study included.
AND THE LIVE Q&A. JULY 30TH, 1PM EST.
This is the piece I actually don't want you to miss.
There is bio-individuality in every part of this. A protocol on a page can only take you so far, and the real questions always live in the gap between the general rule and your specific body. Your latitude. Your thyroid. Your last five years. The carb that keeps going wrong.
When you buy, you get a link to send me your question in advance. I go through them before the call. The ones I answer are the real ones, not whatever gets typed fastest into the chat.
Can't make it live? Doesn't matter. Everyone who buys before July 30th gets the recording. Send your question in, go about your day, watch it Saturday morning with coffee.
After the 30th, the book is still the book. The call is gone, and so is the chance to put your question in front of me.
JOIN NOW AND GET THE LIVE Q&A →
P.S. If you read nothing else, read Chapter 4. It's the 27.7% study, why red light does that, why blue light does the exact opposite, and what that means for every meal you eat between November and March. It reframed this entire topic for me, and it will do the same for you.
And in case you missed these:
JULY specials: MyCircadianApp (30% off your first year this month only with code SARAHK)
WAITLIST OPEN! We will be enrolling Blueprint LIVE Coaching for an August start! If you have been wanting support and help including live calls with me - click here to get to the top of the waitlist
New here? These were your top Amazon Picks for June & Click here for my Free Product Guide - Click here for my favorite hair products
Enjoy the rest of your day,
Sarah
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In Health🌞,
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