Thanks so much for what you do! I also have struggled with IF and binge eating for years. I knew IF was the way, I had glimpses of feeling great that comes along with, but couldn’t last more than 2-3 weeks. I was still eating lots of processed foods. This time I open with protein and fats. It has made all the difference!! That and using a CGM for the past 2 weeks - it was eye opening. I can now see my fat going down and lean mass going up!!! I feel calm and have no cravings at all!
I LOVE that you got a CGM! I've been wanting to splurge and cough up the cash and use one for at least a couple of months (for research 🤣). I take my blood glucose quite often which gives me an idea but I know CGMs are far superior.
But yes, protein and fat is such a game changer for satiety! Having no cravings is seriously the best. Congrats on your progress!!!
After a year and a bit of practicing IF, I'm always learning something new, and one thing that I'm just seeing is that IF is a tool for developing self control, a means of bypassing the impulse to eat when tired or anxious, forcing me to find better ways to deal with stress (such as not procrastinating which is usually the thing that creates stress in the first place). I love your approach.
This is great information for long-term habit formation! I always tell myself, 'grazing is for cattle, not humans' when I am tempted to snack between meals. I find that really getting the healthy fats in is the key to fullness for me.
This. I try to always break with protein--my faves are two hard boiled eggs, smoked arctic char, and quality jerky and sausage from my butcher. I find opening high protein makes a big difference in my satiety at the end of my window (too full for baked goods, my weakness) and not feeling hungry during my fast.
Yes! Only protein and animal fat signal our satiety signals. Carbs and processed seed oils affect the brain like marijuana--just give us the munchies. That's why Lay's potato chips says, "Bet you can't eat just one."
Thanks so much for what you do! I also have struggled with IF and binge eating for years. I knew IF was the way, I had glimpses of feeling great that comes along with, but couldn’t last more than 2-3 weeks. I was still eating lots of processed foods. This time I open with protein and fats. It has made all the difference!! That and using a CGM for the past 2 weeks - it was eye opening. I can now see my fat going down and lean mass going up!!! I feel calm and have no cravings at all!
I LOVE that you got a CGM! I've been wanting to splurge and cough up the cash and use one for at least a couple of months (for research 🤣). I take my blood glucose quite often which gives me an idea but I know CGMs are far superior.
But yes, protein and fat is such a game changer for satiety! Having no cravings is seriously the best. Congrats on your progress!!!
Thank you! A CGM really does incentivize you! I wanted to send pics of first days graph vs today but I don’t see a way to.
And thanks for MEREK lab info. I was able to do a fasting insulin and Hb-A1C for $19!
There's no way to upload pics in comments on Substack. It's super annoying. Will you email it to me at lesliejtay@gmail.com? I'd love to see it?
I'm curious, did you get your results for the A1c and fasting insulin yet? If so, what were they?
Hi I was wondering if you had a recommendation for a protein collagen powder?
Yes, I like this one because it contains many different types of collagen. https://www.amazon.com/Collagen-Hyaluronic-Friendly-Eggshell-Gluten-Free/dp/B082FJ7MW1?pd_rd_w=qPTC6&content-id=amzn1.sym.d7105005-1122-4ebb-804b-fda01cf6b56f&pf_rd_p=d7105005-1122-4ebb-804b-fda01cf6b56f&pf_rd_r=10AKEZM7BADVMYAJ8D47&pd_rd_wg=kj9lL&pd_rd_r=6f0151be-74e1-435c-b23e-759f8baaebe3&pd_rd_i=B082FJ7MW1&psc=1&ref_=pd_bap_d_grid_rp_0_1_ec_t
After a year and a bit of practicing IF, I'm always learning something new, and one thing that I'm just seeing is that IF is a tool for developing self control, a means of bypassing the impulse to eat when tired or anxious, forcing me to find better ways to deal with stress (such as not procrastinating which is usually the thing that creates stress in the first place). I love your approach.
This is great information for long-term habit formation! I always tell myself, 'grazing is for cattle, not humans' when I am tempted to snack between meals. I find that really getting the healthy fats in is the key to fullness for me.
This. I try to always break with protein--my faves are two hard boiled eggs, smoked arctic char, and quality jerky and sausage from my butcher. I find opening high protein makes a big difference in my satiety at the end of my window (too full for baked goods, my weakness) and not feeling hungry during my fast.
Yes! Only protein and animal fat signal our satiety signals. Carbs and processed seed oils affect the brain like marijuana--just give us the munchies. That's why Lay's potato chips says, "Bet you can't eat just one."