When you eat, matters, too!

There is time to eat frequently, and there is time to NOT eat. You need to understand that all food provide us with energy (calories), and all food we consume is digested. Digested means that the body breaks down the food into molecules and they are then distributed around the body. That mean that you shouldn’t eat a big meal before going to sleep. You cannot fully rest if your body is busy internally.

Another rule you should go by is that you should not break you fast with sugary food. This means your first meal of the day shouldn’t contain carbohydrates, but rather fats and proteins. Also avoid sweet tasting food and drink with no sugar in them. This is because insulin is released when your tongue tastes sweet taste, so it is ready when food gets to the stomach. This spikes your insulin and your body stops burning fat. Also, sugary food makes you hungrier!

This means no cornflakes, no toast with nutella,, pancakes, fruit juices or doughnuts.

Instead start your day with fat and protein based foods, such as eggs, full fat yogurt, berries, whole fruit - NOT juices, sausages, bacon, toast with butter and ham, tuna, etc.

Fasting is fascinating. The human body is designed to fast. I do it every day. And the best thing is that it gets easier with time.

When to eat you first meal? Monday to Friday I skip breakfast and lunch, and I have only 4 hours window to eat in the evening. On weekends I skip breakfast and eat between times 12pm and 8pm. It works for me. On week days I consume less calories, and on weekends I eat little more. What is the advantage of it? In a week, my body uses energy from food I eat as well as from fat around my belly. My hormones are more stable and body has time to heal. My sleep is improved, my focus is better, I have more time, I am as energetic in the afternoon as I am in the morning, and my cravings for foods are a history. I can eat open a pack of sweets and I do not have an urge to finish it. My body is back to original settings.

We should have breaks between meals, and avoid snacking. This is because most foods contain carbohydrates. Carbohydrates are then, in the stomach, broken down to molecules of glucose, and glucose is sugar. It is the body’ preferred source of energy. But for glucose to enter the cell, it need insulin. Insulin, when we don’t eat, hides in the pancreas. And when we eat, it gets signal that it’s needed and is released into the bloodstream. Insulin is like a doorman that let’s glucose into the cell. When we eat too often, we keep insulin level in our bloodstream high all the time, and we create insulin resistance, which is the step one towards type 2 diabetes.

On the other hand, when we eat only 1, 2 or 3 times a day, insulin has enough time to help all glucose into the cells and go back to pancreas to rest.

Important! We cannot burn any fat when insulin is high. If you have insulin resistance, your insulin level is high all the time. The best and only cure is fasting!

Every living organism on this planet has its circadian rhythm. What is it? A circadian rhythm is the body's natural 24-hour cycle that regulates sleep-wake patterns and other physical, mental, and behavioral changes. Primarily influenced by light and darkness, it is controlled by a "master clock" in the brain and affects many bodily functions, including hormone release, appetite, and body temperature. Disruptions to this rhythm can lead to health problems like insomnia, obesity, and depression. 

This means you must have a routine. Eat at the same time! Don’t eat when you usually sleep. And if you want to make excuses that you must follow your working schedule, I was working 3-shift on weekly rotation. I didn’t eat during my night shift. I simply do not eat in the night. And results? I was less sleepy during work, I slept better, and I was waking up better rested. You just must want it!