What “360° Nutrition” Means (LAMANN360 Method)

Most plans only talk macros. A 360° plan stacks ten pillars so your results become inevitable:

1. Protein & Muscle Protection – cornerstone for longevity, glucose control, and cognitive resilience.
2. Carb Strategy – fiber-first daily; performance carbs around lifts/long runs.
3. Healthy Fats – omega-3s and monounsaturates for heart, brain, and hormone health.
4. Micronutrient Density – color on every plate; organics where it matters.
5. Hydration & Electrolytes for Dubai Heat – fluids, sodium, potassium, magnesium.
6. Circadian Meal Timing – fuel earlier, finish 2–3 hours before bed.
7. Gut Health & Inflammation – fiber, fermented foods, polyphenols.
8. Bloodwork & Biomarkers – vitamin D, lipids, A1c, ferritin, B12, hs-CRP, thyroid.
9. Smart Supplementation – tight, evidence-based stack (no kitchen-sink).
10. Lifestyle Fit – social dining, Ramadan rhythms, travel, and business lunches.

Want the training side too? Pair this with Strength Training After 30 for maximum longevity returns.

Pillar 1: Protein—Your Longevity Insurance

• Target: ~1.6–2.2 g/kg/day (e.g., 85 kg → 135–185 g/day).
• Dubai-friendly sources: hammour, salmon, prawns, eggs, Greek yogurt, laban, halloumi (moderation), lean beef/lamb, chicken, tofu/tempeh, lentils, fava beans (foul).
• Distribution: 3–4 “protein anchors” (~30–45 g each) across your day for better satiety and muscle protein synthesis.

Pillar 2: Carbs—Energy with a Plan

• Daily base: vegetables, salads, berries, apples/pears, oats, quinoa, freekeh, sweet potato, brown basmati, mixed beans.
• Around training (±3 h): add starches like rice, potatoes, whole-grain pasta, dates/bananas for quick fuel.
• Glycemic control tips: pair carbs with protein/fat + fiber; go slower-digesting at desk hours.

Pillar 3: Fats—Think Quality, Not Fear

• Focus: extra-virgin olive oil, avocado, tahini, nuts (almonds, pistachios, walnuts), fatty fish.
• Limit: deep-fried brunch items, seed-oil heavy fast food, ultra-processed snacks.

Pillar 4: Micronutrients—Eat the Rainbow

• Daily color target: 5–7 colors/week (greens, reds, purple/blue, orange, white/tan, yellow).
• UAE market picks: rocket, cucumbers, tomatoes, carrots, berries, citrus, pomegranate, dates, okra, eggplant, herbs (parsley/mint/coriander/oregano/sage/etc).
• Bone & blood: calcium (dairy or fortified), iron (meat/legumes + vitamin C), B12 (animal foods or fortified).

Pillar 5: Hydration & Electrolytes (Designed for Dubai)

• Start your day with 500–750 ml water.
• Aim 30–40 ml/kg/day, higher if training or outdoors.
• Add electrolytes (sodium, potassium, magnesium) during/after workouts or longer heat exposure.
• Coffee/karak tea are fine; offset with extra water.

Pillar 6: Meal Timing & Sleep

• Front-load fuel: bigger breakfast/lunch for energy and focus.
• Dinner: lighter, protein + veg + smart carbs if you trained late.
• Cut caffeine after ~2 pm.
• Ramadan note: prioritize pre-dawn protein + fluids + electrolytes; open with fluids + dates/fruit at iftar, then a protein-centric main.

Pillar 7: Gut Health = Brain & Immune Health

• Fiber target: ~25–40 g/day.
• Fermented foods: laban/ayran, kefir, yogurt, pickled veg, kimchi.
• Polyphenols: olive oil, berries, pomegranate, green tea, Arabic coffee (moderation), spices (za’atar, turmeric).
• Simple rule: “Plant points”—hit 30 unique plants/week.

Explore more: Gut Health for Peak Performance and Energy

Pillar 8: Bloodwork & Biomarkers (Check Quarterly/Semi-Annually)

• Minimum panel: CBC, CMP, lipid profile, HbA1c/fasting glucose, vitamin D, ferritin/iron, B12, folate, hs-CRP, thyroid (TSH±FT3/FT4).
• Athletic add-ons: creatinine/eGFR, ALT/AST; consider omega-3 index.
• Use results to personalize carbs, fats, iron/B12 intake, and supplement doses.

Pillar 9: A Tight Supplement Stack (Evidence-Led)

• Creatine monohydrate (3–5 g/day): strength, lean mass, cognitive support.
• Omega-3 (DHA/EPA ~1–2 g/day): heart/brain; especially if low fish intake.
• Vitamin D3: dose per labs; many UAE residents run low due to indoor AC life.
• Magnesium glycinate (at night): relaxation/sleep; adjust per tolerance.
• Electrolytes: on training/heat days.
  (Always align with bloodwork and your clinician.)

For brain and heart benefits, see our post: The Role of Omega-3s in Longevity and Brain Power

Pillar 10: Social Dining, Brunches & Business Meals (Dubai-Proof)

• Buffer strategy: protein-heavy breakfast + salad at lunch on brunch days.
• Plates: half veg/salad, quarter protein, quarter smart carbs; add olive oil/tahini for satiety.
  Cuisine swaps:
• Levant/MENA: choose mixed grill (skip extra bread), fattoush/tabbouleh, grilled fish, hummus (mind portions).
• Indian/Pakistani: tandoori/grilled, dal, chapati over naan; share biryani.
• Japanese: sashimi/grilled fish, edamame, miso soup; keep tempura special.
• Shawarma: go “bowl” style or whole-wheat wrap; double salad, skip sauces or go light.

A Dubai Day of Eating (Busy Pro Edition)

06:30 Hydration: 500–750 ml water + electrolytes (if training later).
07:30 Breakfast (Protein 35–40 g): Greek yogurt + whey, berries, walnuts, drizzle EVOO; long black.
12:30 Lunch: Grilled hammour or chicken; big fattoush/tabbouleh; quinoa/freekeh.
16:00 Snack: Laban/kefir + apple or a protein shake + almonds.
19:30 Dinner (lighter): Beef kofta or tofu with roasted veg; small sweet potato; herbal tea.
Training days: add a pre/ post-workout carb (banana/dates or rice cakes) and water + electrolytes.

Plate Builder (Use Anywhere)

• ½ plate: non-starchy veg/salad
• ¼ plate: lean protein (30–45 g)
• ¼ plate: smart carbs (quinoa, brown basmati, potatoes, oats)
• 1–2 thumbs: healthy fats (EVOO, tahini, nuts/avocado)

Smart Grocery List (UAE-Ready)

• Proteins: salmon, hammour, prawns, chicken breast, lean mince, eggs, Greek yogurt, laban, tofu/tempeh.
• Carbs/Fiber: oats, quinoa, freekeh, brown basmati, sweet potatoes, beans/lentils, chickpeas, berries, apples, dates.
• Fats: extra-virgin olive oil, avocado, almonds, walnuts, pistachios, tahini.
• Boosters: mixed greens, tomatoes, cucumber, herbs (parsley/mint), lemons, spices (za’atar, turmeric), fermented veg, dark chocolate (≥70%).

Weekly Rhythm (Simple Habit Framework)

• Sun–Thu: routine meals, home-cooked 70–80% of the time.
• Fri/Sat: plan 1–2 flexible meals; keep breakfast protein-forward; hydrate before events.
• Every week: 1 new plant food + 1 new fish recipe.
• Every 12–16 weeks: repeat bloodwork and adjust.

FAQs

1) How much protein is “too much”?
For healthy kidneys, the 1.6–2.2 g/kg/day range is well-tolerated and advantageous for body composition and glucose control. If you have renal issues, follow your clinician’s guidance.

2) Can I do low-carb in Dubai?
Yes—but think “smart carb” not “no carb.” Use fiber-rich carbs daily and time starches around training for performance and sleep quality.

3) What if I skip breakfast?
Some thrive with later first meals. If you practice time-restricted eating, hit your daily protein and avoid huge late-night dinners that impair sleep.

4) Best “office snacks”?
Greek yogurt, laban, cottage cheese, protein shakes, nuts, fruit, carrot/cucumber sticks, dark chocolate squares.

5) Ramadan adjustments?
Hydrate and electrolytes at suhoor and iftar; at suhoor go protein + complex carbs + fats (e.g., eggs + oats + tahini + fruit). Keep heavy fried foods to special occasions.

TL;DR (bookmark this)

• Eat protein-forward (1.6–2.2 g/kg body weight) to protect muscle and metabolism.
• Front-load nutrients earlier in the day; keep dinners lighter for sleep and recovery.
• Carbs = performance tools: choose fiber-rich carbs most of the week; time starches around training.
• Dubai rule: hydrate like it’s your job—water + electrolytes, not just water.
• Micronutrient density, gut health, and sleep are your silent ROI multipliers.