Hypoglycemia and the Myth of Eating Frequent Small Meals

In a previous newsletter and blog post, I wrote an article about the dangers of eating frequent small meals. You can read it here.

Most people believe they need to eat frequently to avoid hypoglycemia. In fact, eating small, frequent meals has never been proven to accelerate weight loss despite what many epxerts claim. In fact, there are many more studies that suggest that less frequent eating promotes more rapid weight reduction.

And further, most people who claim they are hypoglycemic (and attribute feeling uncomfortable if they skip meals) really don’t experience true hypoglycemia. Many of the people I’ve worked with have discovered that their blood sugar is actually up when they experience the out of balance feelings they were misled into believing were symptoms of low blood sugar.

Many people do experience what’s known as “reactive hypoglycemia”, where their blood sugar plummets after being high (triggering too much insulin secretion) then going too low because of the over clearance of sugar from the blood due to high levels of insulin.

Why It’s Best to Space Your Meals 5 – 6 Hours Apart

The first three hours after you eat, your body produces a hormone called insulin. Insulin’s job is to clear the sugar from your blood and pass it on to your muscles and liver so they can do their job.

About an hour after eating, if your insulin level and blood sugar levels are starting to come down as they should, then growth hormone is released. Growth hormone, in the early post-meal stages, triggers the build up of muscle protein, which is enhanced by the presence of insulin.

When insulin is activated, and when your body is functioning normally, your liver and muscles take on as much glycogen (your body’s storage form of sugar) as possible.

While Insulin is Active in Your Bloodstream, Fat Burning is Not Possible

About three hours after you eat a meal, your insulin level should be back down to where it was before your meal, and your liver begins to kick into high gear, mobilizing glycogen into blood sugar.

At that point you begin to burn fats that are in you blood for energy, thus putting to good use fats that would otherwise go into storage as unwanted fat!

More than four hours after eating, growth hormone begins to mobilize fat for fuel. However, this use of fat for fuel only happens when insulin levels are very low.

Why Snacking Between Meals is Self-Sabotage

The period in between meals should be an opportunity for your liver to exercise and clear out glycogen.

If you snack between meals or eat a meal too soon after the previous one, your liver’s exercise routine is blocked, thus setting you up for obesity, insulin resistance, and diabetes. When your liver doesn’t get enough exercise, it can synthesize excessive cholesterol, leading to elevated blood lipids even if the food you eat contains no cholesterol.

If your muscles are well toned, they will use up fat between meals much faster than untrained muscles. In fact, muscle tone can provide you the energy that you need to keep going all day long.

When you eat too soon after a previous meal, insulin levels rise too soon, turning off your liver’s exercise routine, inhibiting fat burning, and causing calories to be stored rather than burned. Plus, your energy will plummet and you may suffer from food cravings.

If you consistently eat meals too close together, you’ll cause your pancreas to fatigue, your insulin receptors to become resistant, and you’ll struggle with your weight.

If You’re Hungry Between Meals

Feeling weak or hungry sooner than 5 – 6 hours after eating a meal can be due to:

• Not eating enough at the previous meal
• Eating too many carbohydrates at the previous meal
• Impaired digestion and absorption
• Being out of shape
• Weak adrenals
• A sluggish and congested liver
• Exhaustion
• Diabetes
• Insulin resistance
• Leptin resistance

As you can see the biochemistry supports eating meals more frequently rather than less frequently. The ideal meal spacing gap appears to be 5 – 6 hours between meals with a 12-hour period between your evening meal and morning breakfast.

Support from Experts

According to Dr. Dennis Clark, author of The Belly Fat Book, “The recommendation of eating six small meals per day, to keep the furnace burning hot, has become dogma in some circles. However, the common advice for frequent meals to keep the body’s furnace burning hot makes no sense physiologically or biochemically.”

In the book Eat Stop Eat, Brad Pilon quotes Dr. Tim Crowe, nutrition specialist at Deakin University in Melbourne, as saying that the six meal per day diet is a “faddish dieting trend, with very little research in support of it.” Crowe notes that some research suggests that playing around with when you eat may actually cause you to put weight on.

According to Pilon, 56 percent of adults eat between two to four times a day, while 37 percent eat five to seven times daily.

The “three meals per day” eating pattern becomes more critical for keeping a low body fat percentage as you age and your metabolism slows down. This slow-down can be partly corrected by regular strenuous exercise.

What To Do if You Have Hypoglycemia

If you think you can’t space your meals because you have hypoglycemia, think again.

Get a blood glucose meter and check your blood sugar between meals.

When hunger comes on too soon, stave it off with water flavored with essential oils or lemonade made with water, lemons, and a pinch of stevia if desired.

Make friends with hunger. It can be your friend.

Hunger indicates that your body is in fat burning mode. If you learn to tolerate a little hunger and gradually increase the space between meals, you’ll be rewarded by weight reduction, hormone balance, and improved blood lipids.

Give it a try. I have had patients who only did the meal spacing when we first started working together and began to release pounds that had, up until then, been stuck for a long time.

When it comes to meal spacing and what’s best, which do you want to believe? Modern day dogma or the science of how your body works?

Comment Below:

How long do you leave between meals?

References

• Bellisle F, et al. Meal Frequency and energy balance. British Journal of Nutrition. 1997; 77:(Suppl. 1) s57-s70.
• Byron, J. Richards, CCN. Mastering Leptin.
• Clark, Dr. Dennis. PhD. Belly Fat Book: 5 Steps to a Slimmer and Healthier You.
• Halberg N, et al. Effect of intermittent fasting and refeeding on insulin action in healthy men.  Journal of Applied Physiology 2005; 99:2128-2136.
• Heilbronn LK, et al. Alternate-day fasting in non-obese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition. 2005; 81:69-73.
• Moller N, Jorgensen JO. Effects of growth hormone on glucose, lipid and protein metabolism in human subjects. Endocrine Reviews. 2009; 30:152-177.
• Pilon, Brad, MS. Eat, Stop, Eat.
• Verboeket-Van De Venne WPHG, et al. Effect of the pattern of food intake on human energy metabolism. British Journal of Nutrition. 1993; 70:103-115.
• Vogels N, Westerterp-Plantenga MS. Successful Long-term weight Maintenance: A 2-year follow up. Obesity: 15 (5); 2007 1258-1266.

Crawl, Walk, Run, Fly!

The clock is ticking. Spring will be here before we know it. We’ve already “sprung” our clocks ahead. Soon it will be June and my first son will graduate from high school.How in the world did that happen?I feels like it was just yesterday when he first learned to crawl and spent almost an hour trying to climb up a step we had between the kitchen and the living room. Scott and I sat and watched, mesmerized by the determination and relentlessness in this tiny being, barely seven months old.He was so determined to succeed and succeed he did, in spite of fall after fall, over and over again. Of course we lavished him with praise and he beamed with pride and delight.A few months later he was walking, then running. Now he’s flying the coop and going away to college in August.

Working Your Way Up

I liken Eric’s progression to what we as adults go through when we take on new lifestyle habits, begin a new business, or take up a new art form.

The crawling stage seems endless as we make small strides, slowly. The problem with adults and lifestyle habits is, too often, you’re not as relentless as Eric was. After a few falls, you are tempted to give up rather than continue on towards your goals.

The big difference between Eric and many people I counsel about health issues is most people don’t even have a clear goal like little Eric did. He was clear about his goal and he kept going until he reached it. If you don’t have a clear goal, it’s hard to be relentless in its pursuit.

It’s similar to my experience with the pottery class I began in January, attempting to “pick up where I left off” when I quit 7 years ago because I had a traveling husband, homeschooling kids, and a small health practice to run.

I am happy to be back, and find I’m back at the crawling stage because I didn’t keep up with the skill set.

If you’re just starting out with healthy eating habits, an exercise program, a meditation/stress management regime, or getting back into one of these after a hiatus, remember the stages. It’s impossible to run before you can walk!

Do You Have Someone Who Uplifts You?

The other thing that was reinforced with my pottery class was the fact that having a mentor is soooooo important.

Back in 2006, about a year and a half after I quit pottery classes because my husband started traveling again and I just couldn’t fit the classes into the schedule, my husband surprised me with a pottery wheel and kiln, a special gift for my 50th birthday.

I was all excited to get started.

By then, I’d forgotten some of the basic techniques, so I purchased a set of DVDs and sat down at the wheel to throw.

It was really hard and really frustrating, fumbling about with no one to turn to for guidance. I did it a couple of times, made a few awful pots, and never even fired them. The wheel and the kiln have been gathering dust since.

Once I started taking pottery classes in January, I realized how much I rely on asking for guidance, getting help with the same technique over and over, and being encouraged and supported.

It really is the same with health habits. SO many people I speak to have more than a few exercise videos still in the shrink wrap, or a food dehydrator they’ve used once, or all sorts of super foods still in their original bags, unopened because they are just not sure how to use them.

Whether You’re Struggling With Crawling or Flying, I Can Help!

Knowing that it’s human nature to need help with change, that’s exactly why I create my programs the way I do. While some people have the budget to get my assistance one on one when they’re ready to finally get their health in order, many don’t.

SO I’ve developed group coaching programs, my most popular being the Energy Recharge Green Cleanse and the B4 Be Gone System for balancing blood sugar and getting rid of belly fat, brain fog and burnout.

With the right support, the “shrink wrap” finally gets removed and people get into action. And I’m there to answer questions and provide encouragement and support.

It’s so rewarding when I hear how much these programs have changed lives. Many have: shed upwards of 60 pounds of unwanted fat, dropped 8 clothing sizes, let go of 9 inches round the waist, eliminated or reduced the need for medication, been freed of joint pain, finally got their brain back to focus, and so much more.

Because I have lost so many loved ones and watched them suffer, I have made it my mission to offer the education and support that people around the world need to avoid this fate.

The Moment That Inspired Me to Change and to Act

Last fall I was at a seminar and the host decided to raise money for a charity that supported children who’d lost a parent to cancer. I was deeply moved to action. My thought was how about instead we focus on educating people on how to avoid cancer in the first place?

Do you believe there are associations raising money for cancer by selling candy?

I am on a mission to raise consciousness and every person who goes though one of my programs can help me on that mission. By embracing a healthy diet and lifestyle and getting yourself strong and healthy, you too can spread the message of health and be an instrument of healing.

Are You Ready to Fly?

My group program,  B4 Be Gone System, guides hundreds of people at a time to  balancing blood sugar and getting rid of belly fat, brain fog and burnout. B4 Be Gone is so much more than a weight reduction program, although those that have extra weight gladly shed it.

It’s about making the changes on the inside that reduce the risk of heart disease, diabetes, and cancer.

It’s about seeing results on the outside that give you the confidence and mental clarity to be effective in your life’s chosen endeavor, be it Mom or CEO.

For details about B4 Be Gone, go to:

http://www.B4BeGoneSystem.com

Insulin Resistance Solution
Practitioner Training

If you happen to be a nutrition or health coach, holistic practitioner or functional medicine doctor and you’d like to get the behind the scenes on how to run a successful program to reverse insulin resistance and balance blood sugar, one on one or in small groups, check out my new Insulin Resistance Solution Practitioner Training. It includes registration in B4 Be Gone and parallels it with “Rounds with Dr Ritamarie calls”, a community forum,worksheets and assessments and a grand finale powerful all day Saturday virtual retreat.

For details go to http://www.drritamarie.com/programs/irspt/

Love, Health and Joy,

Dr. Ritamarie

Dr. Ritamarie’s Sleep Commitment Blog Day 5

I am back after a couple of days hiatus.  I got back into the rat race, stayed up until 4AM an was too embarrassed and tired to write.

I am back on track tonight.  It’s jusrt about midnight.

I did eat after 8 as I hadn’t eaten much all day as I went from all to call.  So after my B4 Be Gone group coaching call ended at 9, I ate some stuffed peppers and tomatoes.  It was a simple meal, quick and easy and very yummy and filling.

There’s an exact recipe in the B4 Be Gone recipe guide, but in general,  cut a red bell pepper in half.  Fill with baby arugula or other greens, sprouts, sauerkraut and cashew macadamia nut “cheese”,  It’s the same for tomatoes, only you slice them and layer the ingredients on top.  Sprinkle with kelp powder for a power meal.

I am off to bed now.  Changing this habit is the hardest one ever for me.  Giving up gluten and ice cream was easy by comparison.

In my article Crawl, Walk, Run Fly, I explain the progression.  I am willing to give myself the space to conquer this in baby steps.

Dr. Ritamarie’s Appreciations for Today

1. I appreciate the amazing group that’s connecting for B4 Be Gone
2. I appreciate my brain.  Yes, I     mean it.  It is quick to grasp things and figures things out.
3. I appreciate my appreciation practice, which helped me stay cool calm and collected while my technology failed me during the B4 Be Gone Kickoff call.

My Sleep Commitments for Tomorrow

1.  In  bed, lights out by midnight
2.  No food after 8 PM

What Sleep Commitment are you ready to make?

Write your comments below

Love, Health and Joy,

Dr. Ritamarie

Optimizing Melatonin for a Sound Night’s Sleep: Dr. Ritamarie’s Sleep and Appreciaton Blog Day 4

We sprung the clocks ahead, which means I got out of bed at 11, not 10 as I thought.  I went to bed at midnight.

That means I slept 10 hours.  Congratulations me.

I was full of energy all day, went for a 3 mile run and got a lot of work done.

But there are so many more things I was planning to do.

One critical piece was not working and it needs to be before tomorrow .  SO I stayed up longer than expected trying to fix things.  Urg….

Today’s Sleep Tibbit

Melatonin is a hormone that promotes deep sleep.

To help you fall asleep more easily, turn down the lights beginning no later than 9PM.  Read or do other activities that don’t require bright light by candle light.  Turn off the TV and computer within an hour of bedtime.  Within two hours of bedtime would be even better.  This will increase melatonin.  Melatonin has been found to protect against estrogen related cancers.

Dr. Ritamarie’s Appreciations for Today

1. I appreciate the lovely spring weather that began on Sunday, after three days of rain to fill the reservoir.
2. I appreciate my amazing team that support me in getting my message of health and healing out to the world.

I appreciate my glucose meter, which has guided me to identify how my bad sleep habits have effected me and helps me to choose the foods and activities that keep me in balance

My Sleep Commitments for Tomorrow:

1. In  bed, lights out by midnight
2. No food after 8 PM

I’ll keep trying til I get it right then increase the challenge

What Sleep Commitment are you ready to make? 

Write your comments below

Love, Health and Joy,

Dr. Ritamarie

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Burn Fat While you Sleep: Growth Hormone Tidbits for Dr. Ritamarie’s Sleep Commitment Blog Day 3

I am happy to report that after going to bed at almost 2 last night, I did indeed stay there for 8 hours.  I woke up at 8 feeling ready to go, but because I committed to 8 hours, I fell back to sleep until 10.

I am doing much better tonight.

After I finish writing this, I am off to sleep so I can make my adrenal glands happy.  It’s 10:56.

One day I will truly follow the healthy habits to balance sleep and hormones that I teach in my B4 Be Gone program for balancing blood sugar and getting rid of belly fat, brain fog and burnout. Skimping on sleep is a sure fire way to give yourself adrenal fatigue.

It’s not that I don’t believe in the value of sleep, it’s just that, like I said on Day 1, I have an addiction and I am working on breaking it.

I am also realistic and aware that it might take a little time and a few falls off the horse.

SO I plan to offer you, my readers, tidbits of important information about sleep and it’s value to us as humans, and also that I might be reminded and stick to my commitment.

Growth Hormone and Sleep

Growth Hormone is secreted by your pituitary gland and is the most important hormone to regulate the rate of fat burning and lean muscle building.  It’s sometimes called the anti-aging hormone, or the fountain of youth hormone.

Growth hormone levels peak about an hour after you fall asleep.  That means you get maximum lean muscle building and repair of vital body parts in the first couple of hours after you fall asleep.  Assuming an 8 hour sleep cycle, you can have 3-4 growth hormone peaks during the night.  If you go to bed past midnight, you miss the first peak which is the highest.  If you eat before bed, you mis the first growth hormone peak entirely because insulin is in your system.  Avoiding food during the last 3 hours before you fall asleep is one of the primary tenants of my  B4 Be Gone System and can quickly lead to weight loss and waking up more energized in the morning.

Listen in for details about Growth Hormone HERE

My Sleep Commitments for Day 4:

1. In  bed, lights out by midnight
2. No food after 8 PM

What Sleep Commitment are you ready to make? 

Write your comments below

Love, Health and Joy,

Dr. Ritamarie