Dietitian Pasia

Balanced Plate Method: Pizza night!

I started off my meal with a large (and perhaps boring) Caesar salad. Don’t eat boring salads if you don’t like them but I truly enjoy romaine lettuce with my homemade cashew Caesar dressing.

After having my salad I had two slices of this homemade whole wheat pizza with PINEAPPLE🍍

Here’s how this is balanced:

1. Leafy greens are made a focus of the meal

2. Consuming my leafy greens before pizza to help with glycemic response

3. Homemade pizza over processed which means I can control the fat, sugar, and salt in this pizza without compromising taste

4. Used whole wheat flour for the crust upping the fiber and protein and lowering glycemic response

This meal is not a “sub” for other options and it’s truly what I love and enjoy. I do get processed pizzas but the frequency is much less because I have a great way to make one at home and save some money.

Please notice I don’t spend time hyper focusing on the ingredients in the pizza sauce or the ranch I use for dipping 😋

Your overall diet quality is literally 10000000x more important and worrying about those small details can keep you stuck!

Now I must know… do you like pineapple on your pizza?!?

Today has been a hard day. The amount of weight stigma I experience as a plus size dietitian is sometimes too much to handle. I’ve lived in a larger body my whole life which has forced me to work through body image issues much earlier in life and has helped me get to a happy place. Ive had to be head strong to go through with schooling to become a dietitian when your entire career and schooling is so focused on weight. I’ve had to experience medical professionals ask me 4x IN THE SAME SENTENCE…. Wait you’re the dietitian? Patients and clients with their own internalized weight stigma have issues with me being their dieitian. And here I am, having a hard day even with me knowing everything I do about weight and metabolism because the hate people have with themselves spills over.

I can’t change that my dad has had an eating disorder himself most of my life. I can’t change that he use to give me weight loss pills and refused to let me go on camping trips with friends because he said he was taking me to fat camp. I can’t change the fact that I pretty much raised myself and spent most of my time alone at home from 6th grade and onward. I can’t change the fact that I was so desperate to lose weight in high school so boys wouldn’t be embarrassed to be with me. I can’t change the fact that I would exercise 2 hours everyday and eat the same exact meals in order to lose weight successfully all to have it come back on and MORE within 2 years. I can’t change the fact that I was emotionally neglected and alone for so long I had a hard time making friends and being happy in college. My stress and appetite levels were so high in college there was no way I was able to regulate my appetite. All these things I cannot change now but have helped me become a tremendously smart and badass dieitian. It sucks that women’s resilience is seen powerful and not as a tragedy. It sucks that our bodies are constantly critiqued and objectived by men and women alike. Our tv, social media, and everything around us is designed to make us feel less if we don’t match up to the *ideal body type*.

Im having a hard body image day and guess what? Im still a smart, bad ass mo********er & so are YOU!

How does insulin resistance affect your health? Here are just SOME ways! ​​​​​​​​​

Insulin resistance is associated with: metabolic syndrome, prediabetes, type 2 diabetes, PCOS, gestational diabetes, cardiovascular/heart disease, dementia, thyroid dysfunction, chronic fatigue, hypertension, fatty liver, and cancer.

When my patients learn many of their symptoms and hormone problems are related to blood sugar dysfunction and chronic inflammation from insulin resistance, everything starts to make more sense.

Do any of these problems stand out to you? Let me know in the comments!

*xmagik

Share this post to help spread the word! Insulin resistance is a concern for EVERYONE, not just those with diabetes. ​​​​​​​​
​​​​​​​​
Insulin resistance is one of the most useful indicators of underlying metabolic issues that can lead to MANY chronic health conditions later in life. ​​​​​​​​
​​​​​​​​
We'll talk in later posts on how to identify if you re insulin resistant and what you can do to improve your sensitivity. ​​​​​​​​
​​​​​​​​
My biggest takeaway for this post is that insulin resistance is a chronic, progressive condition that may or may not be reversible depending on how long it goes on. ​​​​​​​​
​​​​​​​​
It affects appetite, metabolic rate, risk of chronic diseases, hormone production, reproductive, and metabolic health. ​​​​​​​​
​​​​​​​​
This account covers all things insulin resistance related to pre- and type 2 diabetes. If you're wanting to learn, keep following along. - Dietitian Pasia​​​​​​​​
​​​​​​​​
​​​​​​​​

Here are some friendly tips to patients from a dietitian working in primary care…

1. As much as you want your provider to advocate for your health, NO ONE and I mean NO ONE will advocate for your health like you can.

2. Ask questions. It might seem like asking questions or asking your provider to explain things to you like you’re 5 years old makes you look “bad” but it actually is the opposite. When a patient inquires deeply about what’s going on with their health, it opens an opportunity up to make sure your provider is meeting you where you’re at and helps you see if theu know what they’re talking about.

3. Your provider truly and honestly is trying their best. I realize how much social media puts down providers and the medical field in general but this isn’t because they don’t care. Providers are often working in unsustainable conditions having to abide by stupid health insurance companies. Providers are humans too.

Which one of these tips stands out to you? Do you ask lots of questions at your providers office? Let me know! ❤️

Hello 2023. I really love the number 23. Any sign I can find that this year will be better than last year. Isn’t the human brain funny?

Last year was about wrapping up a chapters of my life. This year is about writing new chapters. And with any good story writing comes…✨inspiration✨dedication✨
patience✨perspective✨

I’m excited to show my face more on here but not spend as much time on social media. I’m excited that I’ve finally come to terms with how hurt I’ve been these last few years. Acting like a tough girl who has no feelings and thinking I’ve got everything figured out. I’m learning how to be vulnerable again and open up to others. Starting therapy again now that I can afford it. Learning to get go of the savior complex I feel with patients and remembering I need to put on my own oxygen mask first.

Here’s to 2023…. To being more vulnerable, present, and intentional❤️

61 Best Packaged Snacks for Diabetes | Milk & Honey Nutrition Use this snacks for diabetics guide to choose on-the-go snacks when managing diabetes. Plus, explore my list of the 50+ best packaged snacks for diabetes!

This looks delicious!!!!

Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake | Milk & Honey Nutrition Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake …family visits, parties, and lots of social gatherings. An overnight breakfast bake is a simple and easy way to serve your friends and family a tasty, nutrition-packed dish without spending hours in the kitchen.

Happy New Year 2️⃣0️⃣2️⃣2️⃣!!!!!

These last two years have been really fu***ng hard. I know we can bond over our shared struggles during these times. I feel we need to love each other and be more compassionate more than ever.

New Years might be nothing new to you but for many it’s an opportunity to feel connected to something new. Everyday is a new day to do something you’ve wanted, you don’t need to wait for a new year. But it makes sense this time of year feels hopeful for many. And with these times, we need all the hope we can get.

I’m excited for this year because there’s a few certainties in my life (unlike the last two years where nothing was certain)… I’ll be finishing my dietetic internship, becoming a RDN, and starting my first dream job as a primary care dietitian while relaunching my private practice.

These last two years have put me in the trenches, helping me understand what it’s like to 1) not have access to quality healthcare at my fingertips 2) use all my savings to support a wayyy too expensive and long schooling process and 3) solidified the importance of being healthy and happy which is unfortunately so intricately tied with wealth (anyone that says it’s not is lying to themselves or is extremely privileged)

I also realized in the year 2021 just how many women don’t put themselves first or don’t have the option to. This HAS to change and it’s made me way more passionate about WOMENS health and struggles they face.

So for 2022, my focus is unapologetically on myself…. A strong woman ready to kick ass.

What about you? What is your focus for 2022? Let me know in the comments so we can kickass together! 👊

Is chronic stress a driving factor in your PCOS symptoms? Here are some clinically supported supplements for stress.

There are others I could include but I wanted to share the ones with the MOST evidence to support them

Ashwagandha is an adaptogenic herb that has shown to significantly reduce stress and anxiety. A study showed taking 600 mg once a day for 6 weeks was able to significantly reduce symptoms of anxiety, depression, and reduce levels of cortisol

Adaptogenic herbs work by helping you “adapt” to stress by its effect on the hypothalamus. Remember the hypothalamus is so important for regulating hunger so more stress = more hunger/cravings
⠀
Curcumin is the bio active compound in turmeric and MUST be consumed with black pepper to increase absorption levels to clinical significance. ⠀
It has been clinically proven that it can reduce inflammation levels nearly to the same degree as NSAIDS
⠀
Fish oil is another well known anti inflammatory that has been clinically shown to reduce inflammation and improve metabolic markers like triglycerides and insulin resistance
⠀
N-Acetyl L-Cysteine (NAC) is a precursor for glutathione, our master antioxidant in the body. This is a commonly recommend supplement to those with PCOS due to low levels of glutathione and increased stress respons
⠀
Have you tried any of these? Let me know in the comments what your experience has been👇🏻✨

What questions do you have about how diet affects blood sugar?! Leave questions and concerns in the comments.

Blood sugar and insulin go hand in hand because our blood sugar is what determines how much insulin is released.

When we eat for balanced blood sugar, we reduce the amount of insulin in our blood which is CRITICAL for PCOS management.

Our blood sugar is affected by dietary AND lifestyle factors. For this graphic, we are focusing on dietary factors only.

As you can see, WHAT you eat and HOW you eat are both very important.

In my coaching program, I help women go through what they eat and how they eat to make the necessary changes for balanced blood sugar and reduced insulin resistance.

The best part? Learning the basics of blood sugar actually helps you eat carbs you love while still balancing blood sugar.

If you're ready to manage your pcos using nutrition and lifestyle, head to the link in my bio to fill out an application and lets see if my program is the right fit.

Imagine going through the day feeling energized, not crashing at the end of the day, fueling your body with plenty of food so you don’t feel deprived... 😍⠀
⠀
Yep, this is what your life could look like with a balanced blood sugar. But did you also know your blood sugar is the foundation of a healthy metabolism? ⠀
⠀
It affects the production of thyroid hormones, s*x hormones, insulin, and cortisol production. ⠀

This is why I’m so passionate about explaining metabolism and blood sugar balance. And it’s why my focus switched from brain health to metabolic health.
⠀
Without understanding blood sugar, it’s really hard to address your brain fog, cravings, GI issues, and so. much. more. ⠀
If you’re ready to take the leap & invest in your health, consider joining my online course Foundations of Functional Metabolism where I explain the ins and outs of blood sugar balance, insulin sensitivity, and metabolism✨Link in my bio to join✨
⠀⠀⠀⠀⠀⠀⠀
⠀

Are you making your health and needs a priority in your life?

I remember last year thinking I was never going to move out. The financial stress of grad school, student loans, pandemic, dietetic internship.. ugh the list goes on.

I felt stuck and yet I knew the environment I was living in was literally killing me. For me, stress has been my biggest enemy for my mental and physical health.

It wasn’t until the pandemic shifted everything in my life and made things less stressful that I was able to take a step back and breathe.

The pandemic removed my 3 hour daily commute to grad school in LA

It put a hold on my loan payments

It cancelled a trip to Thailand I had planned for awhile and forced me to use the money for more important things

And with that, I took my chances, spent the last penny I had, and moved 700 miles away from home.

Yeah, this place isn’t as sunny as San Diego but man oh man is it beautiful and healing.

And now that I’ve had time to decompress and take a deep breath... I am able to reflect on just how toxic my environment was for me. I knew it was but damn... the trauma I’m going to have to work through for the rest of my life is daunting.

But I’m ready. Because I prioritize me. I’m able to forgive me. I’m ready to connect back with ME. It’s not going to be easy.

Moving to this remote town has left with me no affordable healthcare & that has definitely put a damper on me getting quality therapy.

Things are not perfect and my life is far from it... but I’m going to succeed because I prioritize ME. I don’t spend my time worrying about what I can and can’t do. I’ll make it fu***ng happen.

And this is my friendly reminder to all of you, especially women, that you’re more than worth prioritizing. Whatever it is that’s holding you back from prioritizing yourself, work through it. Keep going. You got this. ❤️

I dug into the research on omega 6's this past week and here's what I found:

✏️Omega 6' do make a large percentage of the fatty acids present in the standard american diet (SAD). While omega 3's are lacking significantly.

✏️ARA (an omega 6) is a precursor to pro-inflammatory mediators like prostaglandins and leukotrienes. Anti-inflammatory medications like NSAIDs act on the ARA pathway by inhibiting enzymes that lead to pro-inflammatory compounds.

✏️Because the SAD is high in omega 6 and low in omega 3, it is believed that omega 6's take precedent leading a more proinflammatory state

✏️However, not all ARA-derived compounds function only as pro-inflammatory. For example, PGE2 is widely known for being a proinflammatory mediator but it also inhibits TNF alpha which is a pro-inflammatory compound.

✏️In addition, research has shown that despite high omega 6 linolenic acid concentrations in the body, there are not significant increases in ARA or inflammatory markers in the body.

✏️However, high omega 6 LA intake seems to decrease your body's conversion of ALA into EPA (both omega 3’s) which may be where the concern is

✏️Concerns should be focused on increasing intake of omega 3 in western diets while still being mindful of omega 6 consumption. Both diets (plant and animal based) can be inadequate at providing optimal levels of omega 3 DHA and supplementation should be explored.

✨If you're wanting to learn how to use food to improve inflammation & pain, head to the link in my bio to fill out an application for 1-1 coaching!

Have you heard or read that dairy is like so bad for you?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dairy contains proteins that exert strong effects on insulin and incretins...even more so than animal proteins. This is due to the high content of branched-chain amino acids (BCAA). Because of this, dairy has been classified as a potential contributor to insulin resistance since it stimulates the release of insulin.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But is this really the cause of your insulin resistance? Chances are it’s way more complicated than that. If you eat a great diet but include dairy products… this does NOT mean you will still have insulin resistance. Eating dairy alone cannot contribute to insulin resistance unless this makes up a large portion of the foods you eat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact, research shows that including small portions of fermented, full-fat dairy can support and improve metabolic health. Why? Well, as much as i would love to say this research directly supports dairy consumption, I know there are many factors at play.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For one, moderation is key. Almost everything we eat can be a part of a well-balanced diet. It’s the quality, portions, and frequency that make or break a food. Are you drinking a glass of milk with every meal? Are you sprinkling cheese on everything you can find?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Is it possible you could need to eliminate dairy? Possibly, and this should only be done with a qualified nutrition professional. A temporary elimination diet can help you understand your triggers and see what foods are culprit foods. But if you’re eliminating dairy only to see if your insulin resistance goes away...ehhh not likely.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re sick and tired of worrying about what foods you can and cannot eat, head to the link in my bio to fill out an application to work together.

Are your oils rancid?! This is what happens when fat becomes oxidized👇🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oxidized fats are inflammatory... point blank. But what causes fats to be oxidized?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exposure to light, heat, and air contribute to the breakdown of fats in your oils, nuts, and seeds
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This process doesn’t happen quickly but when we’re buying our oils in bulk from Costco & leaving them in areas where they break down easier... yeah maybe not the best
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Personally I keep chia, h**p seeds, and walnuts in the freezer. But my oils I keep away from the stove/oven & place them in a dark cabinet or even better in the fridge
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also never recommend re-using oil...I say “if you have to” because I understand this can be a financial hardship. But when we re-use oils were reheating it which leads to much faster breakdown and this means more inflammation
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is why eating out in fast food/restaurants can be a problem for inflammation because companies try to cut costs by reusing vegetable oils
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you refrigerate or freeze any fat based foods to prevent breakdown? Let me know in the comments❤️👇🏻

Share to your story to help someone understand how dietary fat affects blood sugar. How does dietary fat impact blood sugar? 👇🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat doesn’t directly affect blood sugar because it neither contains glucose nor does it stimulate an insulin response 😀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But when consuming sources of fat with sources of glucose... it will impact how the glucose is absorbed.
Fat slows gastric emptying causing the glucose you’ve eaten to slowly enter your gut & therefore slowly enter your blood 🩸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of your blood sugar spiking right away... it might spike an hour or longer depending on the content of your meal. So what does this mean? Well, it means consuming sources of fat can help curb your glucose spike which means...👩🏼‍💻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Your blood sugar will be more stable so your mood may be more stable
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Your sources of glucose will sustain you and keep you feeling energized for longer because it will enter your blood stream at a slower rate
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, let’s not get carried away with thinking just pairing fat with glucose will solve our problems of blood sugar balance...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻Eating too much fat can actually keep your blood sugar higher for longer. Fat can be absorbed before glucose & it can take preference over glucose
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻High fat diets, especially ones with more inflammatory properties, can contribute to insulin resistance. Why? High fat & inflammation can interfere with the action of insulin
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The amount and quality of fat do matter just as the quality & amount of carbs matter. What questions do you have about dietary fat and blood sugar? Leave em below✨

What are the different terms to know for dietary fat?🥑
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know all the different varieties and names for fat can be confusing but these are the main things to know & focus on. 🔎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Saturated fat is primarily found in animal foods, coconut oil, palm oil.... and is more inflammatory/harmful based on current research. Unsaturated fat consists of two main polyunsaturated fats (omega 6’s & omega 3’s) and these are referred to as healthy fats. There’s a lot of debate and discussion around these fats but please remember omega 3’s are PUFA too💪🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s been a lot of debate regarding saturated fat and I think it’s wise to be wary of its consumption but studying single nutrients is VERY hard when we as humans never eat a single nutrient alone. What are we eating with these nutrients? How is it being processed? So many things need to be looked at.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The ideal ratio to consume of omega 6 to omega 3 has varied but ideally it’s recommended to have it be around 2-4:1... which means we still need a little more omega 6 than omega 3. The issue is we have added so many omega 6 rich foods into the food supply that our ratio is now like 16:1😬

Dietary Fat series... late to the party like true dietary fat fashion🤣👋🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Okay that was a horrible joke but basically when you eat fat it slows gastric emptying making fat and everything else you ate with it... late to the party of digestion😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m sorry I’ve delayed this series but starting a second job while applying to internships and making sure I’m eating three meals a day has me definitely slowing down🙌🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But I’m excited to talk about fat considering it seems to be trending again.... keto, fear of PUFAs, inflammation... it’s all connected to dietary fat & perceptions that go with it.🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, fat builds our HORMONES, VITAL ORGANS LIKE THE BRAIN DUH, and it helps us absorb those fat soluble vitamins😋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat doesn’t make you fat & there’s a lot to share about this amazing macronutrient. If you have questions about anything pertaining to dietary fat, please comment them below now👇🏻

Why is nutrition so confusing? Why do I hear conflicting things all the time?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Well, it’s because every situation and food can be healthy depending on the person, condition, and situation. NOTHING is ever a one size fits all and nor should it be.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, my account for is for young women in their 20’s who are looking to optimize their metabolic health to manage and/or prevent PCOS and prediabetes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These conditions are manageable and require a great understanding of how food & lifestyle can impact the foundations of metabolism (blood sugar, hormones, inflammation etc)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But my account isn’t applicable to everyone. If you’re looking for nutrition help for your newborn my account is not for you. If you’re an athlete, my account is not for you. If you’re recovering from an ED, my account is not for you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So before you’re taking advice from random accounts, ask yourself... what are this person’s qualifications to teach this? Who is their audience and do I fit that? Does this person give me options that fit my life?

Is intermittent fasting for me? It depends 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you working on or dealing with any of the following issues?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If so, please don’t engage in IF unless working with a dietitian who knows your situation.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And because it’s New Year’s Day, it’s a great time to share that I won’t be participating in IF this year that isn’t aligned with my circadian rhythm.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Actually, my main goal is to align my circadian rhythm by waking up earlier, being active in the morning, eating an awesome breakfast, and get to bed at a decent hour with dinner being finished at least 3 hours before.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
More to come on this later... I hope you enjoy your New Year’s Day ❤️

Share this post to your story to help someone avoid the new year fad diet trends👇🏻

Wait, intermittent fasting? A fad diet? Yes, intermittent fasting can be a fad. A fad diet is anything that results in quick and easy weight loss but the weight loss is not long term & results in a slowed metabolism. 📉

The problem isn’t weight loss... it’s the method of how we got there. Being stressed and losing my appetite resulted in some weight loss but is this sustainable? Hell no. 😦

This is why our focus should be on METABOLIC HEALTH... not weight loss itself 🙅🏼‍♀️

Improving metabolic health can result in weight loss but the focus is on maintaining muscle mass, increasing metabolic rate, and supporting nutrient status so you feel amazing, physically and mentally ❤️

IF doesn’t automatically mean a slowed metabolism... but it also doesn’t mean you can do whatever you want and still feel the same.

What questions do you have? Make sure to add them to my question box in my story & I’ll answer👇🏻

What is circadian rhythm? And why is this in the IF series?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our circadian rhythm follows a 24 hour cycle and many living organisms have one (fungi, plants, animals)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
While these clocks are internal, they are directly impacted by external forces, especially light-dark cycles, eating windows, behaviors, sleep, temperature, and more
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Circadian rhythm is very important to understand in terms of intermittent fasting because our rhythm influences our hormonal and digestive processes which can be disrupted when engaging in intermittent fasting
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻Skipping breakfast in the morning can lead to high cortisol + low blood sugar which means a whole array of problems—> muscle breakdown, mood swings, period problems, fatigue, stress on the liver
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻Eating late into the night can lead to digestive issues since your liver and gut are not producing the proper enzymes to break down food (your rhythm influences when body processes are happening)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻Eating late into the night can also disrupt sleep quality leading to feeling fatigued and groggy in the morning
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻Eating two large meals can lead to you feeling satisfied only when you’re stuffed which overrides those satisfaction cues and can lead you to eating too much food when you’re not IF (gets into that binge-restrict cycle)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻Overall reduction in nutrients which can impact your everyday bodily functions (cannot make hormones, proteins, energy etc)

What questions do you have about circadian rhythm?👇🏻✨