What I’m going to talk about here is meal timing, blood sugar, insulin for weight loss. Now, typically what I see in most everyday people is they just don’t eat often enough; number one. They don’t eat enough and when they do eat, they eat a ton of calories which are usually simple carbohydrates like bread (a lot of bread). Mashed potatoes, french fries or anything that is highly, easily digestible. It hits your body really hard. Your body can take it up into the blood really, really fast and create a huge spike in your blood sugar.
Type II Diabetics – PAY ATTENTION!!!
Type II diabetics listen up! Your body wants your blood sugar level to stay at 110 which would be situation normal for the body. A typical person eats breakfast at 10:00 a.m. (not good). A lot of people wake up, drink coffee or cokes, they get busy and really don’t eat a meal till around 10:00 a.m. Usually, the second big meal comes in at dinner around 7:00p.m. What’s going on here?
Two words: starvation mode. A metabolic adaptation and a slowed metabolism as a result. You have to consider metabolism on a 24-hour day basis. So, if your meal last night was at 7:00 p.m. and that was your last (final) meal, you have 15 hours before you have the next meal. Your body thinks it’s starving. If you’re eating this way over a long period of time, let’s say, over a lifetime (months and years), your body really slows down because it thinks it’s in a state of famine (a long winter). Anything you do give it, it’s going to pack away, storing it as body fat. Your metabolism’s going to slow. Your body is not going to require as much energy because internally, your body is kind of “turning off light switches” as you would in your home to conserve energy. What your body is trying to do internally is keep your ass alive and functioning on very little energy. You have essentially put it on a minimum wage budget.
How Does Meal Timing Play Into All This?
Now, you’ll also hear me talk about meal timing and the benefits. If you eat every 3 hours, at 6:00 a.m., 9:00 a.m., noon, 3:00 p.m., 6:00 p.m. and again at 9:00 p.m., you have a shorter period of fasting. That’s only nine hours of fasting compared to the fifteen hours discussed above. It’s a very short window. Your body will typically use up the calories from your last meal and finish final digestion around midnight. Really, you’re down to only six hours without a steady flow of calories. Now, every time you eat, you’re getting a little bump. A little boost in metabolism.
Another benefit is when you begin making better choices, like choosing complex carbohydrates which break down very slow, you will get a rolling, level blood sugar and insulin response. Now, when you eat that really big meal which probably consists of simple carbohydrates (i.e. hoagies, white bread, tortillas, chips, french fries) and you have a coke, you’re just flooding your body with a bunch of sugars resulting in a high spike in your blood sugar. Your body goes into a panic. That’s an emergency situation for your body. Remember, it doesn’t want blood glucose level to be over 110.
Again, Type II diabetics, listen up because your whole goal here…and the problem is right here in this difference; you have spiked your blood sugar up high. This is where insulin comes into play. Your body is like “oh fucking shit.” “I’m about to die.” “Send insulin and send it now in a high amount to correct the situation.” You’re in an emergency situation. Insulin’s job is to carry sugar out of the blood to different storage sites, just to get it out of the blood. Your body wants to get the excess sugar out of the blood and get back to normal as quickly as possible.
Where Does It All Go?
You really have four different sites where your body is going to store sugar. Carbohydrates are turned into sugar (technically glucose) in the blood stream. What happens is, insulin is going to come running and it’s going to seek to carry that excess sugar out of your blood. We have sugar (glucose) in our blood, it’s stored in our liver, muscle tissue and any excess will be stored as BODY FAT. First of all, it’s going to go to our liver and muscle where it will be stored in the form of glycogen. Think about your muscle tissue and your liver like a sponge. Glucose can be stored in both but that storage is limited. If the muscle’s full, it’s going to go to the liver. If your blood glucose is at 110, your muscles are full and your liver is also full, any excess will be stored as body fat.
Now, if you get in a situation where you’re a very sedentary person, not moving around, not burning off any energy throughout your daily activity, your metabolism is already very slow, and you’re not requiring a lot of energy to begin with. Your body’s already in panic mode by not eating enough and having a slow metabolism. When you spike your blood sugar, it’s like “oh fucking shit!” “Number one, my blood sugar’s way too fucking high but hey, there’s some more energy.” “I don’t know when I’m going to get fed again.” “So, we’re gonna store as much of that as we possibly can and make sure the muscle’s full.” You’re not doing shit and you’re not being very active. Once again, the muscle’s full, you’re not very active so the liver’s full also. It’s going to fat stores and that’s how you can really, literally eat two meals a day and continue to gain weight.
I know you’ve heard the term insulin resistant. Now, what is being insulin resistant? You have billions of muscle cells. The muscle cells themselves have little receptor sites the insulin carries glucose and hooks up to, allowing the sugar or glucose to pass through and into that cell. Now, when you’ve been going for years and years creating these giant peaks and valleys, every time you spike it, it floods your blood with insulin trying to get rid of that extra sugar, bombarding the muscle. Insulin is like the key to get inside that cell. It becomes like a worn-out lock in your house on a door. It just doesn’t work right and now the key won’t unlock the door. That’s called insulin resistant.
Typically, what doctors do is give you some type of medication which is like a glucose disposal agent. A lot of times you’re going to pass that through urine or God forbid, they put you on insulin. What they’re doing is, they’re injecting an insulin with a slightly different signature. You still have high insulin from your body but it’s just not recognized. Your muscles aren’t recognizing it and letting the sugar pass through. You’re injecting even more insulin but now, it has a little bit different signature and your body can accept the glucose into the muscle cell.
Keep in mind keys here. Anytime you have an excess of blood sugar, your body is going to try to take it out of the blood. So, first and foremost, if you’re not a very active person, you are sedentary, your liver and muscle are going to be full and that’s when it’s going to go to fat because that’s its long-term storage site. Your 401 K, which is for long term energy reserve (your nest egg for the future). So, you never want to put your body in a situation to where it feels like it has to save energy for later.
ALWAYS CONSULT WITH YOUR DOCTOR IF YOU ARE DIABETIC!
Make the switch. Eat complex carbohydrates which break down much slower and won’t SPIKE your blood sugar.
NEVER eat carbohydrates alone. Always eat the proper portion of PROTEIN with any carbohydrates as PROTEIN slows down the digestion rate of carbohydrates, reducing any rise in blood sugar.
Add green veggies in with your meals which also further slows down the digestion rate of carbohydrates and provides you with the critical vitamins, minerals, trace elements and phytochemicals your body needs to operate at peak performance and speeds your metabolism. If you hate veggies and refuse to eat them, consider a high quality multi vitamin. I recommend M-Factor Hero for men and M-Factor Goddess for women by 1st Phorm.
Be consistent with your meals. Get your portions and combinations right and eat every 3 to 4 hours! This will level out your blood sugar, insulin response, boost your metabolism and reduce fat storage.
Reduce or eliminate sugary drinks, this should be obvious as it’s sugar in liquid form.
Get moving. The more sugar (glycogen) you can burn up from liver and muscle stores, the more room your body has to deal with the carbs you eat. MUSCLE BURNS CALORIES! Weight training burns up a lot of sugar (glycogen) and building NEW muscle tissue REDUCES insulin resistance by regenerating receptor sites and building new ones.
I recommend FULL BODY weight training workouts at least 3 days per week.
If you can’t cook all of your meals in advance or don’t have time to stop and eat, consider a meal replacement protein shake, I recommend LEVEL 1 by 1st Phorm. That’s what I use.
If you don’t eat fish 4 to 5 times per week and aren’t getting in your essential fatty acids, consider a fish oil supplement which can improve many things but for the purpose of this blog, let me highlight that it helps with fat loss and improves INSULIN SENSITIVITY. I recommend 1st Phorm’s FULL MEGA.
Another supplement to consider is GDA by 1st Phorm. GDA is an all-natural supplement that can help maximize the amount of sugar your muscle can hold again lowering blood sugar.