Good morning. Day 8. Week two.
Today I am going to name the thing that has been underneath every lesson so far.
Insulin.
Insulin is a switch. While it is up, fat release is essentially switched off. That is not a theory, that is how the hormone works. And carbohydrate raises it far more than protein or fat does.
Now connect that to Day 1. Cortisol raises your blood sugar. Blood sugar raises insulin. So a stressful week holds that switch in the storage position without you eating a single extra thing.
That is the whole loop. Stress, sugar, storage. And it is why two meals with identical calories do not behave the same way in your body.
The plate that keeps the switch down:
Half your plate, non-starchy vegetables. Leafy greens, zucchini, broccoli, cucumber, peppers, cauliflower. Fiber for your gut bacteria and bulk for transit.
One quarter, quality protein. Chicken, fish, eggs, legumes, grass-fed beef. This is the anchor of the meal.
One quarter, complex carbohydrate. Sweet potato, quinoa, brown rice, lentils. Not white bread, not pasta, not crackers.
One tablespoon of healthy fat. Olive oil, avocado, nuts, seeds. Fat does not make you fat. It makes the nutrients in those vegetables absorbable and it keeps you satisfied.
What is not on the plate: processed seed oils, added sugar hiding in sauces and dressings, and refined grains.
Build it this way and you never have to count anything.
Today's action:
Build one meal today using the plate. Photograph it for the group if you want.
See you tomorrow.
Yours in health,
Dr. Shallanda Hunter, PharmD, MBA, CFNMP
Hunter's Holistic Health
huntersholistichealth.com
For educational purposes only. Not medical advice.