This week we're releasing another hot topic episode all about avoiding binge eating when breaking your fast! In today's podcast I share three tips on how to exercise portion control by not letting yourself go hungry, breaking your fast with a salad or non-starchy vegetables, and the importance of meal order.

Here is what is covered in this week's episode:

[3:55]- The fall session of my 8 week course Finding Nutritional PEACE all about reversing insulin resistance is already half way done! Although I will not be offering this course in 2022 again, you can get on the waitlist for January 2023 when it opens here. If you are on the waitlist, you will be provided with a discount when enrollment opens.

[5:56]- I released a new FREE protein guide! You can access Your Complete Guide to Meeting Protein Targets here!

[7:48]- Tip #1: Do not let yourself get so hungry!

• Exercising an early fasting window may have an advantage
• People tend to more more insulin sensitive in the morning
• Sleep quality may increase when the body is not digesting food as it begins to rest and recover

[12:11]- Tip #2: Break your fast with a salad!

• Non-starchy vegetables also break the fast well
• High fiber foods reduce the glucose response
• Vinegar before a meal helps to decrease blood sugar even further

[15:14]- Tip #3: Meal order is so important!

• Break your fast with a high fiber food or non-starchy vegetables
• Then, protein and fat
• Finally, end meal with scratches or sugar

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