September 19, 2025 • 17 mins
Meal timing significantly impacts GLP-1 response, appetite regulation, and metabolic health, making strategic eating schedules as important as food choices for weight management and overall wellness.
• Strategic meal timing optimizes metabolism, weight loss, and gut health while reducing sugar spikes
• Spacing meals 4-5 hours apart naturally increases GLP-1 production and improves insulin sensitivity
• Eating earlier in the day (front-loading calories) leads to better metabolic response than late-night meals
• Avoiding food 2-3 hours before bedtime improves digestion and metabolic function
• Meal composition sequence matters: protein first, followed by fats and fiber, then complex carbs
• Quality protein at each meal reduces cravings and hunger spikes
• Smart snacking requires protein-forward choices rather than simple carbs or sugary options
• Many hunger signals are actually dehydration, boredom, or stress responses
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hi, how are you?
So let's go into module three.
We're talking about meal timing, what that is intermittent
fasting, effects that it has onGLP-1, naturally or with
additional medications.
So the overview of this isthinking about meals, when to
eat them, the frequency spacingthem out, does it matter?
(00:23):
Does it help with secretion?
Does it help with digestion?
Does it help with appetiteregulation and insulin
sensitivity?
You'll understand thatstrategic meal planning how you
eat on your plate can optimizeyour metabolism, weight loss,
weight loss, maintenance, guthealth and reducing blood sugar
and spikes and cravings.
So it does matter.
(00:44):
You'll hear like is a certainorder of foods?
Is there certain times to beeating certain foods to be
eating?
The answer is yes, and it'sjust a matter of understanding
the nutritional aspects of this.
So how does it happen?
So, when you're talking aboutthe role of digestion, appetite
regulation and insulinsensitivity, again we're talking
(01:05):
about GLP-1s, right?
So it's a glucagon-like peptidehormone released in the gut to
respond to food intake.
What we're eating, and a majorrole of that in the metabolic
health is to help regulate yourappetite.
You know you're trying to slowdown the gastric emptying so
you're not as full.
You're working on insulinsensitivity so that you don't
have as much insulin resistanceand it helps make sure that
(01:27):
glucose is used efficiently andthen it's processed through the
liver and through the body sothat we don't have excess of
insulin and that resistance andthen also, in turn, will help
reduce inflammatory responsewithin the gut, within the
metabolic health and within thebody, which then will cause less
and less chronic disease orother health issues, which can
go a long hand with individualswith obesity or chronic
(01:51):
inflammatory diseases.
So how is food timing affectedand what does that mean?
So think of it like you'reeating consistent times, most of
the time steady when you havemedication, or naturally
boosting your medication, so ithelps you from preventing hunger
strikes like the hunger spikeswithin the body.
So skipping meals or eatingirregular can lead to a GLP
(02:14):
lower, but there is benefits bysome fasting, because when you
eat too much, you never giveyour body some time to kind of
rest and digest.
But when you fast too much too,in turn it could also hold
things in.
Um, so frequent snacking isn'tnecessarily a good thing, but
(02:35):
you want to give yourself, let'ssay, about every three to four
hours as a possibility for someindividuals.
Um, but let's consider it andhow it impacts you and different
ways to do it, so it variesfrom each person, but there is a
you know, an overview of whatyou can do that will help.
So is more meals better orworse for GLP response?
(02:57):
Now, frequent eating five to sixmeals a day may reduce the GLP
impact and constantly triggerinsulin.
So you'll hear back in the daythey'd say I want you to eat
five to six meals a day, and isthis actually causes you to have
less appetite control?
Um, it used to be like threemeals a day and two snacks.
Um, that really isn'tnecessarily the the thing.
(03:21):
You know.
You want to have some balancedmeals.
You know at least a good heartylunch, a quality protein.
Protein will always be yourbeginning start of your meal.
But so that it helps space itout, um, the five meals might
actually be too much on theinsulin resistance and on that
to the body.
So when your meal spacing andGLP one in conjunction think
(03:44):
ideal meal spacing about four tofive hours so then you're
eating.
Spacing and GLP-1 in conjunctionthink ideal meal spacing about
four to five hours.
So think you're eating aboutevery four hours on GLP-1 in
your body to rest and digest.
If you don't do that you'regoing to have those insulin
spikes and unnecessary snacking.
What happens is is thatindividuals find themselves
hungry or actually dehydratedand then they go in turn to look
(04:06):
for the high sugary foods orcarbs or caffeine to help bring
up that energy spike and theynever really got enough quality
hydration or protein to givethem the energy to sustain that
three to four hour window.
So meal spacing itself is idealto get your body into a natural
(04:28):
rhythm.
It helps release more GLP-1naturally, in addition to if you
were taking medication.
It will help kind of get youpast that plateau.
Studies do show that you knowearly eating in the day,
front-loading calories, leads tobetter GLP response and
improving sun sensitivity.
So you're best having largermorning and lunch meals than you
(04:51):
are having a dinner meal,because the metabolism and the
body will take a longer time tobreak down that food in the
evening time.
Eating too late it also willsuppress the GLP-1 and also your
body's metabolism, leading topoor digestion, cravings and
metabolic dysfunction.
That's why they usually say youknow, really don't eat three
hours before bed and if you'regoing to have a little something
(05:13):
, you know mindfully when you'regoing to have those meals, it
shouldn't be something that youdo every night, the night
snacking and what you're doingIs it a protein kind of meal,
whether that's like a cheese ora natural shake or a eggs yogurt
, something that will be moresustainable than just having,
(05:35):
like, just a big bowl of cerealor some crackers or something
like that.
So what is the best time to eatto maximize your GLP response?
So how would you do that foryourself?
Ideal meal schedule usually iswhen you first wake up.
Think of it like breakfast, thefirst one to two hours within
(05:57):
your wake up time.
This boosts your JLP1 andboosts your metabolism, because
that's the idea, right, you'retrying to build up your
metabolic health and it preventscravings.
So when you first wake up, thatfirst hour, usually it's some
water hydration, then you knowif you want your whatever.
That morning drink of choice iscoffee, tea, dandelion tea,
(06:20):
whatever that is.
And then midday, about fourhours after your breakfast helps
maintain that steady flow.
And then dinner, and then sayyou're going to bed around 10
o'clock.
You'd ideally like to stopeating about seven.
So about two to three hoursprior to sleep, you like to stop
eating.
(06:40):
Um, and then during those timesyou could have, like teas,
waters, um, things that reallydon't have much of a metabolic
um dysfunction, so you're notgoing to have sugary things that
you really want to kind ofmodify that as much as possible.
If you're really trying torestrict, now, there's time
restrictions that are used thatpeople may consider.
(07:02):
So there's one called bestwindow.
So sometimes people will justonly eat between like 10 am to 6
or 8 to 4, or think of it likeyour circadian cycle, so when
it's light out you could eat,and when it's dark and then it
starts to become more dusk, youwould eat less.
Now, obviously, if you're in anenvironment where it's always
light out or it's always dark,that's not going to work for you
(07:24):
.
If you're a nighttime, nightshift worker, that won't work
for you.
So think yet that circadianrhythm eating won't work for you
, but you really would still bebest thinking of the meal timing
and what kind of foods that areimportant for you.
So that is where it comes intoplay for you.
So maybe the circadian mightnot work because you're a late
(07:45):
night eater and or you're anighttime worker.
Okay, that doesn't apply.
So now we have to figure outwhat can work for you and your
schedule.
Think whether you're sleepingduring the day or in the night.
So how late night eating andirregular meal patterns can
affect your metabolic health.
So it affects it negatively bydecreasing GLP-1.
(08:06):
It leads to more hunger thenext day.
So when you eat late you'reactually more hungry the next
day.
Um, it increases more insulinwithin the body.
Um, you have higher risk ofdiabetes, metabolic dysfunction,
other high insulins and um.
So it does disrupt yourcircadian cycle.
So you actually get poor sleepand poor digestion.
(08:28):
Um, and then in turn, when youeat later, your body's not
metabolizing as well.
Your liver is not doing as muchof that because it's in
certainty and is that rest anddigest and reset.
So it's actually storing inmore fat benefits of eating
earlier.
Um, you just get less hungry.
You're able to get control thatappetite.
Um, improves that insulinsensitivity within the body and,
(08:51):
again, a little bit lessbloating and such, depending
upon how it is for you.
So that's kind of like that.
Let's see how would you do thisRight?
So let's talk about when first,like I said, you first wake up
one to two hours, then you spaceyour meals about every four,
then you avoid eating two tothree hours before bed to help
(09:13):
with better digestion.
That's what it's called withmeal timing.
Now, how do you track this?
You can use a food journal.
You can use your phone.
There's a lot of apps now andyou know those are ways of doing
that.
You know, aim to just havemodified meals for yourself.
That would work.
Now, this, again, like I said,this is all about balancing
(09:36):
meals, balancing what you want.
Now I will put in the actionsteps, ways and different things
to help balance the meals.
Think about your first priority.
When you're eating, you'regoing to have like some
hydration, you're going tochoose protein and you're going
to choose a modified qualitycarb and good fat.
(09:57):
Now, what that is for you isdifferent, and then you're going
to.
I know that you're going tohave questions about how do we
snack.
Now, smart snacking isdepending upon what you choose.
You know, if you're choosingthat candy bar instead of
choosing the right things whenyou're having certain kinds of
(10:18):
cravings, you need to work onthat right.
You need to figure out why isthat cravings?
We need to work on that right.
We need to figure out why isthat.
So, just like balanced meals areimportant, balanced snacks are
just as important.
So I will put in somenutritious meal ideas for you
and snack options.
But think always in each mealprotein first.
(10:42):
But, um, think always in eachmeal protein first.
You boost your GOP one, thenyou're going to take in a little
bit of fat, and then yourfibery starch food or veggie to
slow the metabolism.
So you could do protein,fibrous food, a little bit of
fat and the complex carbs If youneed a little bit more energy,
um, and the meal composition,then that would be quality.
(11:03):
Now, if it's just a sugarydonut, cinnamon roll, junky
cereal, you know, don't besurprised if you have an insulin
spike by midday and you'restarving and then by three
o'clock you're dead, you're likeout of it and need so much
energy reset.
That is common and it justmeans you probably didn't have
enough protein and qualitynutrients in your diet.
(11:26):
And, like I said, I will put insome more meal recipes for you
and ideas for smart snacking.
Yes, you're going to have maybethose three meals that might
work for you, or you might haveone big meal and two smaller
meals.
Um, again, the smart snackingcomes down to keeps everything
kind of steady, doesn't make youovereat, cause extreme hunger.
(11:48):
So when you're getting in thathunger time so like right now as
I'm recording.
I'm going to go be getting asnack right after this because
it's my um morning um snack andI need to, you know, get my
energy back.
So I can't choose chips,crackers, pastries, right, cause
that just causes more of ablood sugar spike and major
crashes.
Sugary snacks If they don't havea good quality protein in them,
(12:10):
they just may not be good.
And and yogurts when I talkabout yogurt, I'm talking about
plain yogurt.
You know nothing else in it.
It should just be that.
And if you're going to add somewhole fruit into that because
if it's anything junky, then youknow it's not going to be good
for your body.
Um, high carb snacks withoutprotein not really worth it.
I mean, you really got to bemindful of what you're going to
(12:32):
be doing with that.
If you're going to be workingout and you're adding that to
your regimen, then you may beable to have a little bit of
some M&Ms or something.
But if you're doing that on adaily basis, do not be surprised
if it's leading to some reboundhunger.
So best supporting snacks thatyou can do um like high?
Um hard boiled eggs.
Uh, collagen in your umsmoothies, greek yogurt uh,
(12:57):
turkey and chicken roll-ups Um,if you're a um vegan, you can do
like protein shakes.
Um, there's a lot of like uhThomas, uh beans that can be
added in dips, um chia pudding,avocados with sea salt, almond
butter.
So if you have like a saltycraving, I recommend, like
cucumbers, a little salt, evenum popcorn can be um an element
(13:20):
of you.
If it's measured properly andit's more fibrous and you add in
protein, you can actually dothat without too much butter.
Um, berries and cottage cheese,roasted chickpeas are all so
good I usually love that as areplacement of tater chips.
I do like um nuts if you don'thave it too excess.
Um, then avocados, if you're afan, turkey slices, berries, and
(13:44):
I'm a big fan of yogurt.
So you know our house is very,very basic stuff, but we try to
keep it simple and we do still.
You know adults, you know wedid have a slice of pizza the
other day.
So it does happen.
You can, you can have that, butit's not on the regular.
And where do you put thesesnacks and how do you structure
them?
So when you're feeling hungry,you may be bored or stressed, so
(14:07):
you might want to put in asnack idea there, but a healthy
option I'm.
Usually I go for apples,sometimes nuts and some yogurt.
Usually those are my go-to onesand I try to have them more
available as possible, insteadof having chips in the house.
If I have chips, I'm going toeat them, just like you guys do.
So don't think that it's just.
I have just as much cravings aseveryone else.
(14:29):
But I try to create, I try tomine them with, adding more of
that quality protein andnutrition, so that my body
doesn't ask for the junk.
If you're not eating out ofhabit, then you're probably not
hungry.
So if you, sometimes your bodyjust needs water and it needs
hydration and sometimes you'rejust eating because you're bored
and you're stressed and youreally kind of have to focus on
(14:49):
that and your body might, mightalso need some sort of adaptogen
or cortisol regulation, andwe'll talk about that in another
lesson.
So action plans um, you knowyou're going to plan meals out.
You're going to see how you cando that for the week.
Modify it, keep it as simple aspossible.
I mean like, cut up some, youknow, keep things accessible.
Cut up fruits, cut up veggies,you know.
(15:11):
Put up some dips in the in thehouse, you know, just just keep
it simple as much as you can.
It really helps.
Let me tell you it's.
You know it's.
It's very um uh worth it, andI'll talk a little bit about
fasting and how our metabolismis with uh intimate fasting and
how that affects your body andwhat you need to know.
(15:33):
Talk with you soon.
Hi, how are you?
So let's go into module three.
We're talking about meal timing, what that is intermittent
fasting, effects that it has onGLP-1, naturally or with
additional medications.
So the overview of this isthinking about meals, when to
eat them, the frequency spacingthem out, does it matter?
(00:23):
Does it help with secretion?
Does it help with digestion?
Does it help with appetiteregulation and insulin
sensitivity?
You'll understand thatstrategic meal planning how you
eat on your plate can optimizeyour metabolism, weight loss,
weight loss, maintenance, guthealth and reducing blood sugar
and spikes and cravings.
So it does matter.
(00:44):
You'll hear like is a certainorder of foods?
Is there certain times to beeating certain foods to be
eating?
The answer is yes, and it'sjust a matter of understanding
the nutritional aspects of this.
So how does it happen?
So, when you're talking aboutthe role of digestion, appetite
regulation and insulinsensitivity, again we're talking
(01:05):
about GLP-1s, right?
So it's a glucagon-like peptidehormone released in the gut to
respond to food intake.
What we're eating, and a majorrole of that in the metabolic
health is to help regulate yourappetite.
You know you're trying to slowdown the gastric emptying so
you're not as full.
You're working on insulinsensitivity so that you don't
have as much insulin resistanceand it helps make sure that
(01:27):
glucose is used efficiently andthen it's processed through the
liver and through the body sothat we don't have excess of
insulin and that resistance andthen also, in turn, will help
reduce inflammatory responsewithin the gut, within the
metabolic health and within thebody, which then will cause less
and less chronic disease orother health issues, which can
go a long hand with individualswith obesity or chronic
(01:51):
inflammatory diseases.
So how is food timing affectedand what does that mean?
So think of it like you'reeating consistent times, most of
the time steady when you havemedication, or naturally
boosting your medication, so ithelps you from preventing hunger
strikes like the hunger spikeswithin the body.
So skipping meals or eatingirregular can lead to a GLP
(02:14):
lower, but there is benefits bysome fasting, because when you
eat too much, you never giveyour body some time to kind of
rest and digest.
But when you fast too much too,in turn it could also hold
things in.
Um, so frequent snacking isn'tnecessarily a good thing, but
(02:35):
you want to give yourself, let'ssay, about every three to four
hours as a possibility for someindividuals.
Um, but let's consider it andhow it impacts you and different
ways to do it, so it variesfrom each person, but there is a
you know, an overview of whatyou can do that will help.
So is more meals better orworse for GLP response?
(02:57):
Now, frequent eating five to sixmeals a day may reduce the GLP
impact and constantly triggerinsulin.
So you'll hear back in the daythey'd say I want you to eat
five to six meals a day, and isthis actually causes you to have
less appetite control?
Um, it used to be like threemeals a day and two snacks.
Um, that really isn'tnecessarily the the thing.
(03:21):
You know.
You want to have some balancedmeals.
You know at least a good heartylunch, a quality protein.
Protein will always be yourbeginning start of your meal.
But so that it helps space itout, um, the five meals might
actually be too much on theinsulin resistance and on that
to the body.
So when your meal spacing andGLP one in conjunction think
(03:44):
ideal meal spacing about four tofive hours so then you're
eating.
Spacing and GLP-1 in conjunctionthink ideal meal spacing about
four to five hours.
So think you're eating aboutevery four hours on GLP-1 in
your body to rest and digest.
If you don't do that you'regoing to have those insulin
spikes and unnecessary snacking.
What happens is is thatindividuals find themselves
hungry or actually dehydratedand then they go in turn to look
(04:06):
for the high sugary foods orcarbs or caffeine to help bring
up that energy spike and theynever really got enough quality
hydration or protein to givethem the energy to sustain that
three to four hour window.
So meal spacing itself is idealto get your body into a natural
(04:28):
rhythm.
It helps release more GLP-1naturally, in addition to if you
were taking medication.
It will help kind of get youpast that plateau.
Studies do show that you knowearly eating in the day,
front-loading calories, leads tobetter GLP response and
improving sun sensitivity.
So you're best having largermorning and lunch meals than you
(04:51):
are having a dinner meal,because the metabolism and the
body will take a longer time tobreak down that food in the
evening time.
Eating too late it also willsuppress the GLP-1 and also your
body's metabolism, leading topoor digestion, cravings and
metabolic dysfunction.
That's why they usually say youknow, really don't eat three
hours before bed and if you'regoing to have a little something
(05:13):
, you know mindfully when you'regoing to have those meals, it
shouldn't be something that youdo every night, the night
snacking and what you're doingIs it a protein kind of meal,
whether that's like a cheese ora natural shake or a eggs yogurt
, something that will be moresustainable than just having,
(05:35):
like, just a big bowl of cerealor some crackers or something
like that.
So what is the best time to eatto maximize your GLP response?
So how would you do that foryourself?
Ideal meal schedule usually iswhen you first wake up.
Think of it like breakfast, thefirst one to two hours within
(05:57):
your wake up time.
This boosts your JLP1 andboosts your metabolism, because
that's the idea, right, you'retrying to build up your
metabolic health and it preventscravings.
So when you first wake up, thatfirst hour, usually it's some
water hydration, then you knowif you want your whatever.
That morning drink of choice iscoffee, tea, dandelion tea,
(06:20):
whatever that is.
And then midday, about fourhours after your breakfast helps
maintain that steady flow.
And then dinner, and then sayyou're going to bed around 10
o'clock.
You'd ideally like to stopeating about seven.
So about two to three hoursprior to sleep, you like to stop
eating.
(06:40):
Um, and then during those timesyou could have, like teas,
waters, um, things that reallydon't have much of a metabolic
um dysfunction, so you're notgoing to have sugary things that
you really want to kind ofmodify that as much as possible.
If you're really trying torestrict, now, there's time
restrictions that are used thatpeople may consider.
(07:02):
So there's one called bestwindow.
So sometimes people will justonly eat between like 10 am to 6
or 8 to 4, or think of it likeyour circadian cycle, so when
it's light out you could eat,and when it's dark and then it
starts to become more dusk, youwould eat less.
Now, obviously, if you're in anenvironment where it's always
light out or it's always dark,that's not going to work for you
(07:24):
.
If you're a nighttime, nightshift worker, that won't work
for you.
So think yet that circadianrhythm eating won't work for you
, but you really would still bebest thinking of the meal timing
and what kind of foods that areimportant for you.
So that is where it comes intoplay for you.
So maybe the circadian mightnot work because you're a late
(07:45):
night eater and or you're anighttime worker.
Okay, that doesn't apply.
So now we have to figure outwhat can work for you and your
schedule.
Think whether you're sleepingduring the day or in the night.
So how late night eating andirregular meal patterns can
affect your metabolic health.
So it affects it negatively bydecreasing GLP-1.
(08:06):
It leads to more hunger thenext day.
So when you eat late you'reactually more hungry the next
day.
Um, it increases more insulinwithin the body.
Um, you have higher risk ofdiabetes, metabolic dysfunction,
other high insulins and um.
So it does disrupt yourcircadian cycle.
So you actually get poor sleepand poor digestion.
(08:28):
Um, and then in turn, when youeat later, your body's not
metabolizing as well.
Your liver is not doing as muchof that because it's in
certainty and is that rest anddigest and reset.
So it's actually storing inmore fat benefits of eating
earlier.
Um, you just get less hungry.
You're able to get control thatappetite.
Um, improves that insulinsensitivity within the body and,
(08:51):
again, a little bit lessbloating and such, depending
upon how it is for you.
So that's kind of like that.
Let's see how would you do thisRight?
So let's talk about when first,like I said, you first wake up
one to two hours, then you spaceyour meals about every four,
then you avoid eating two tothree hours before bed to help
(09:13):
with better digestion.
That's what it's called withmeal timing.
Now, how do you track this?
You can use a food journal.
You can use your phone.
There's a lot of apps now andyou know those are ways of doing
that.
You know, aim to just havemodified meals for yourself.
That would work.
Now, this, again, like I said,this is all about balancing
(09:36):
meals, balancing what you want.
Now I will put in the actionsteps, ways and different things
to help balance the meals.
Think about your first priority.
When you're eating, you'regoing to have like some
hydration, you're going tochoose protein and you're going
to choose a modified qualitycarb and good fat.
(09:57):
Now, what that is for you isdifferent, and then you're going
to.
I know that you're going tohave questions about how do we
snack.
Now, smart snacking isdepending upon what you choose.
You know, if you're choosingthat candy bar instead of
choosing the right things whenyou're having certain kinds of
(10:18):
cravings, you need to work onthat right.
You need to figure out why isthat cravings?
We need to work on that right.
We need to figure out why isthat.
So, just like balanced meals areimportant, balanced snacks are
just as important.
So I will put in somenutritious meal ideas for you
and snack options.
But think always in each mealprotein first.
(10:42):
But, um, think always in eachmeal protein first.
You boost your GOP one, thenyou're going to take in a little
bit of fat, and then yourfibery starch food or veggie to
slow the metabolism.
So you could do protein,fibrous food, a little bit of
fat and the complex carbs If youneed a little bit more energy,
um, and the meal composition,then that would be quality.
(11:03):
Now, if it's just a sugarydonut, cinnamon roll, junky
cereal, you know, don't besurprised if you have an insulin
spike by midday and you'restarving and then by three
o'clock you're dead, you're likeout of it and need so much
energy reset.
That is common and it justmeans you probably didn't have
enough protein and qualitynutrients in your diet.
(11:26):
And, like I said, I will put insome more meal recipes for you
and ideas for smart snacking.
Yes, you're going to have maybethose three meals that might
work for you, or you might haveone big meal and two smaller
meals.
Um, again, the smart snackingcomes down to keeps everything
kind of steady, doesn't make youovereat, cause extreme hunger.
(11:48):
So when you're getting in thathunger time so like right now as
I'm recording.
I'm going to go be getting asnack right after this because
it's my um morning um snack andI need to, you know, get my
energy back.
So I can't choose chips,crackers, pastries, right, cause
that just causes more of ablood sugar spike and major
crashes.
Sugary snacks If they don't havea good quality protein in them,
(12:10):
they just may not be good.
And and yogurts when I talkabout yogurt, I'm talking about
plain yogurt.
You know nothing else in it.
It should just be that.
And if you're going to add somewhole fruit into that because
if it's anything junky, then youknow it's not going to be good
for your body.
Um, high carb snacks withoutprotein not really worth it.
I mean, you really got to bemindful of what you're going to
(12:32):
be doing with that.
If you're going to be workingout and you're adding that to
your regimen, then you may beable to have a little bit of
some M&Ms or something.
But if you're doing that on adaily basis, do not be surprised
if it's leading to some reboundhunger.
So best supporting snacks thatyou can do um like high?
Um hard boiled eggs.
Uh, collagen in your umsmoothies, greek yogurt uh,
(12:57):
turkey and chicken roll-ups Um,if you're a um vegan, you can do
like protein shakes.
Um, there's a lot of like uhThomas, uh beans that can be
added in dips, um chia pudding,avocados with sea salt, almond
butter.
So if you have like a saltycraving, I recommend, like
cucumbers, a little salt, evenum popcorn can be um an element
(13:20):
of you.
If it's measured properly andit's more fibrous and you add in
protein, you can actually dothat without too much butter.
Um, berries and cottage cheese,roasted chickpeas are all so
good I usually love that as areplacement of tater chips.
I do like um nuts if you don'thave it too excess.
Um, then avocados, if you're afan, turkey slices, berries, and
(13:44):
I'm a big fan of yogurt.
So you know our house is very,very basic stuff, but we try to
keep it simple and we do still.
You know adults, you know wedid have a slice of pizza the
other day.
So it does happen.
You can, you can have that, butit's not on the regular.
And where do you put thesesnacks and how do you structure
them?
So when you're feeling hungry,you may be bored or stressed, so
(14:07):
you might want to put in asnack idea there, but a healthy
option I'm.
Usually I go for apples,sometimes nuts and some yogurt.
Usually those are my go-to onesand I try to have them more
available as possible, insteadof having chips in the house.
If I have chips, I'm going toeat them, just like you guys do.
So don't think that it's just.
I have just as much cravings aseveryone else.
(14:29):
But I try to create, I try tomine them with, adding more of
that quality protein andnutrition, so that my body
doesn't ask for the junk.
If you're not eating out ofhabit, then you're probably not
hungry.
So if you, sometimes your bodyjust needs water and it needs
hydration and sometimes you'rejust eating because you're bored
and you're stressed and youreally kind of have to focus on
(14:49):
that and your body might, mightalso need some sort of adaptogen
or cortisol regulation, andwe'll talk about that in another
lesson.
So action plans um, you knowyou're going to plan meals out.
You're going to see how you cando that for the week.
Modify it, keep it as simple aspossible.
I mean like, cut up some, youknow, keep things accessible.
Cut up fruits, cut up veggies,you know.
(15:11):
Put up some dips in the in thehouse, you know, just just keep
it simple as much as you can.
It really helps.
Let me tell you it's.
You know it's.
It's very um uh worth it, andI'll talk a little bit about
fasting and how our metabolismis with uh intimate fasting and
how that affects your body andwhat you need to know.
(15:33):
Talk with you soon.
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