A highlight from Is Intermittent Fasting Safe for Diabetics?
May with insulin. sensitivity that means it's improving your hormone receptors. So that they're more insensitive to insulin. So your body doesn't have to pump out as much to it and it can help with balancing blood sugar. So it yes. It can be super helpful. However you want to make sure that you are set up for success and i would. I like to think of his training. Your way into intermittent fasting because if right now you are a sugar not a fat-burner you're relying on hits of carbs all throughout the day. You're insulin's high. You can extra access stored fat for fuel and you try to go straight into intermittent fasting. You're gonna crash and get henry. So here's what you wanna do instead. And this doesn't take time for much time for your body to make the shift but you wanna make the shift from being a sugar burner too. Fat bernard talked about this in the sugar impact diet book. And you wanna get your blood sugar super balance in your insulin. Starting to come down so it's easy for you to go longer in between meals so the first thing that i want you to think up is making sure that you're eating by the sugar impact dia plate. That is each meal should have protein. Fat and fiber is really the trifecta for society because protein and fiber slowdown stomach emptying keep graylands suppressed and help you feel fuller longer and fat triggers the release of certain chemicals in your small intestine to tell your brain. You're full plus. That helps keep your blood sugar balance So what does that look like. Well that could be as simple as having the some wild salmon. That's rich in protein and good healthy fats with some broccoli with the little g. You're getting all that great fiber from brockley. Easy peasy are having a protein shake with some a good protein powder. I like my paleo inspired protein powder with a nut milk. Coconut milk may be a little avocado in there. And now you're getting the fiber and fat from the avocado. You're getting the protein from the shake and you're getting more fat from the coconut so super easy to do now. The next thing you wanna do is dial that in and then first thing is start with a twelve hour intermittent fast stop eating three to four hours before bed and then eat when you start to get hungry in the morning hour or two hours after you wake up. So that's the first easy thing to do. So maybe you have dinner at seven you wake up you go to bed at ten. You wake up at six. You have breakfast around seven. Next thing i want to do is start drinking. Lots of water in between meals and kick out the snacks. So you have your breakfast at seven your lunch at One and your dinner at seven all right next thing. We're going to shorten the window a little bit. Start eating dinner and our earlier now. You've got four hours before bed and push your breakfast now or two later. So now he took this twelve hour window to ten hours. And we've got snacks out and then you just work. Come pushing your journey breakfast to more of a brunch. So you move to may be having at ten to eleven o'clock brench and then you have dinner around six super easy to do but you do that over time. That might take you a of weeks as you transition to i that twelve hour rule and stopping any three to four hours before bed. Getting a lot of fluid. In between your meals stopping the snacking. Making sure you're eating by the plate and then just starting to compress that window and remember you can do this and be super flexible. And i think this is a really important concept this idea of caloric variability. You know this idea that we should eat the same things the same time every single day. No our body needs to cross trainer diet just like we cross train exercise so that you don't eat the same things all the time. You're not eating the same amount of calories every single day so maybe you do. Intermittent fasting with an eight hour window a couple of times a week and then the rest of the week. It's ten to twelve hours and