October 3, 2022 - EyeClarity Podcast
I had the pleasure of interviewing Megan Ramos in this episode. She is a Canadian clinical educator and expert on therapeutic fasting and low-carbohydrate diets, having guided more than 14,000 people worldwide. She is the co-author of the New York Times Bestseller Life in the Fasting Lane.
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SUMMARY KEYWORDS
fasting, eat, people, insulin, meal, day, insulin resistance, fast, question, mindful, toronto, megan, caffeine, diabetic, food, marker, snack, individuals, coffee, green tea
Hello, everyone. It’s Dr. Sam, I’d like to welcome you to my EyeClarity podcast. This is a show that offers cutting-edge information on how to improve your vision and overall wellness through holistic methods. I so appreciate you spending part of your day with me. If you have questions, you can send them to hello@drsamberene.com. Now to the latest EyeClarity episode.
Hey everybody, it’s Dr. Sam and I want to welcome our next guest and lecture. Her name is Megan Ramos. She is a Canadian clinical educator and expert in the field of therapy, therapeutic fasting, and low carbohydrate diets. She has guided more than 14,000 people worldwide. She’s co author of The New York Times bestseller life in the fasting lane. Megan, welcome to the summit. I’m so excited to have you on. I guess my first question would be, how did you get involved with intermittent fasting?
00:45
It’s kind of an epic collision of sorts between my own personal journey and my professional journey. From a very young age, I was interested in preventative medicine, my mother is just one weird medical anomaly that we think a lot of her health issues were triggered by mold exposure. And that mold exposure led to tumor growth. And there was just a lot of suffering because she was such a young woman at the time, and nobody expected her to have all of the issues that she was. And they were just treating her symptoms without ever looking for the root cause. So from the time I was in elementary school, I wanted to be that medical mystery solver and really identify root causes of disease. So I from a young age, I got interested in medical research. When I was 15, I had the opportunity to work actually in the largest medical research facility clinical research facility, which actually based in Toronto, at the time, and it was a nephrology, so this group of kidney specialists were trying to detect kidney disease earlier. And they were working on all of these different types of lifestyle interventions to slow down the progression of kidney disease. So at 15, this is a total dream for me, and very much so was because I really valued their mission. And I stuck around high school, university after university became my full time job. Well, it took some time off before the plan was to go to medical school. But none of the interventions were working. And it didn’t really matter how early one detected kidney disease, because there was just this huge onslaught of type two diabetes does ravaging people’s kidneys. I mean, we went from having a handful of people on dialysis to having 1000s of people on dialysis 24/7. And from the time I was 15, to the time I was 25. And all of that was due to type two diabetes. So I wasn’t sure if I wanted to go back, go to medical school, because it just seemed like all mainstream medicine could do was hopefully, you know, make people comfortable as disease ravaged them. And it was really heartbreaking. So in my mid 20s, when I was trying to figure out, you know what I was going to do with my life, I continued to do research at the clinic, but I thought, lady, you’ve got to get it together yourself. You know, I had stayed relatively slender, but was diagnosed with these metabolic health issues like fatty liver disease. When I was a kid, I had polycystic ovarian syndrome when I was 14. And they hadn’t gotten worse, but they hadn’t gotten better. They hadn’t gotten away, like most of the doctors thought they would. Because I was so skinny, they didn’t understand why I had these diseases of obesity. And hindsight, I was just a skinny sack of fat. I was not very muscular and very brittle and break my wrist every time I slipped on the soccer field at school.
03:55
So looking at my family history and my own history, I decided that I needed to do this big intervention on myself. So I started doing all the things we’re doing with patients. Not really thinking about how it didn’t work for any of them. So why it had it worked for me. And you know, within 18 months, I was a full blown type two diabetic who gains excessive amount of weight. So I went from being sort of skinny on the outside and fat on the inside to just being fat all around. And it was was awful. Then being diagnosed with type two diabetes was so devastating. So one of my colleagues, nephrologist, Dr. Jason Fung. He had actually started looking into intermittent fasting after being inspired by a friend who had improved her hemoglobin he was see accidentally through fasting She’s fasting for spiritual reasons following a divorce. And Jason was very inspired by this in Toronto are the most multi culturally diverse city in the world. I’m in San Francisco now but Toronto And so many of our patients fasted for different religious reasons. So Jason did a deep dive into this and was just totally blown away and is working and collaborating together at the clinic. He was very excited to talk about this. And I was really excited to try it. It made so much sense to me once I took the time to listen to them speak about it. And as someone who was born in 1984, and grew up in House of fast foods, I had zero cooking skills at the time, so reinvented my diet and didn’t seem possible. So I started fasting got healthier, that gave me the energy to start to reinvent my diet. And within six months, I lost over 60 pounds, brought my hemoglobin m and c to 4.6%. That fatty liver and that PCOS that didn’t go away, went away. And I was exceptionally healthy. And I continued to lose weight to a total of 86 pounds. And we were inspired by my results or our colleagues were inspired by my results. And then we opened up what was at the time the first fasting clinic in North America based in Toronto.
06:07
Well, that’s a very inspiring story. And you know, I certainly get a lot of inquiries through my clinic, my social media community. So what we want to know is how does it work? How do we get involved with fasting? And, you know, how do you see it working?
06:28
Yeah, absolutely. With fasting, I think one of the reasons that we have gotten into such terrible metabolic state, there’s so many of them, but one of the largest ones is just this chronic eating that we do nowadays, with industrial, agriculture. Just food is readily available all the time, and all they do is snack and graze throughout the day. You know, there’s the underlying cause of obesity, metabolic syndrome, type two diabetes is this condition called insulin resistance. So it means that we’ve we’ve built out toxic levels of insulin in our body with a condition called hyperinsulinemia. And that leads to the development of this insulin resistance. And this is truly it’s synonymous with the term metabolic syndrome, it’s the exact same thing, it’s just the the cause of it is this development of insulin resistance. And B, we started develop bit when it comes to eating and to two fashions, we eat foods that are highly refined and process. This can be sugars, or it can be fats, like seed oils, for example. And this causes our body produces an exceptional amount of insulin in results with the consumption of these foods. So we get this high volume of insulin produced when we’re eating these foods. But then they also can develop insulin resistance by having that chronic stimulus of insulin being produced all day long. Whether it’s processed the refined foods or not, regardless of what we’re eating, we’re going to have a bit of an insulin response. Of course, we can choose things like olives and almonds and have a much more mild insulin response. But that chronic chronic stimulus of insulin still leads to the development of insulin resistance. So the quickest way to really try to get our health back on track is to just eliminate snacking, you know, go back, I jokingly tell everyone to, you know, go on Amazon Prime or something and find an episode of Leave It to Beaver. Yeah. You know, he was always getting in trouble for trying to snack before dinner, he had to save his appetite for his meal. Or he would want to snack after dinner. And his mom June Cleaver would say, Well, you didn’t eat enough for the broccoli on your plate. I mean, this is how we we evolved, you know, yes, there was mechanisms for food preservation, you know, throughout human history. But we didn’t have Kamen covered so cavemen Cheerio. Amen cookies. We were not intended to snack and to graze all day long. So we want to go back to sort of the the Leave It to Beaver schedule. We jokingly call it where our grandparents and great grandparents grew up on and just started eating three meals a day. And by doing so you’re naturally going to start fasting in between those meals and then doing an overnight fast, that’s equivalent to about 14 hours. And there’s great health benefits to doing even a FAFSA, it’s 14 hours, and then from there, and someone is either looking to do a little bit more therapeutic fasting, or needs to maybe there’s someone who’s on, you know, over 100 units of insulin has wants to lose 150 pounds and has fatty liver disease and other metabolic health issues.
09:53
Then we would start cutting out one meal a day and so most people would skip breakfast and then they would end up doing sort of a 16, to 18 hour fasts, and then maybe going to doing some of the more longer therapeutic fast like a 24 hour fast two or three times a week, where they would skip breakfast and lunch, and then sometimes in two full day fasts, or even doing some multi day fasts, depending on their health goals. But we always encourage people to look at it like, like going to the gym and doing strength training. When someone is brand new at the gym, with a personal trainer, they don’t tell you, all right, you’re going to do the exact same protocol is that bodybuilder over there, even though you’ve never been in the gym before a day in your life, that’s not what happens, you start doing some mobility work. I’m someone who’s recently after a crazy international new and a pandemic, and who was just getting back into strength training myself. And even though I did it for four years in Toronto, I was like, yeah, there was no way, you know, we’re going to start off with a couple of weeks of mobility work, and then we’ll, we’ll assess where you are, and take it from there. So very much like the gym, you know, those 10 pound dumbbells might feel like they were 1000 pounds, but with consistent effort and practice, over time, they become too easy for us, and we go up to 15, or 20 pounds. And that’s what we do with with fasting, we cut out the snacks, we go to meals, it’s so hard, cuz like, it’s such a stressful time that meals have gone out the window. So it’s been a lot of time working with people about food preparation, and making it fun and doing it with families and or friends and just trying to make it enjoyable, because that will make it a lot more sustainable to have meals or even, there are some better options these days, if you do need meal delivery services or whatnot, that can help you. But it’s really about getting that meal timing and cutting out the stacking is just starting out the gym, but those 10 pound dumbbells. And then over time, depending on what your goals are your needs, then we would titrate up the fasting, just like we would titrate up the gym weight.
12:07
You know, one of the questions I get a lot from my community is, well, instead of doing intermittent fasting, why don’t we just do a keto diet or a low carb diet? What’s your response to that?
12:20
Yeah, so this is the bulk of the people that come our way nowadays with such popularity for low carb or keto and even certain like the American Diabetes Association, recognizing low carb as a therapeutic approach. So I mean, we, if we like to eat, right, most of us really enjoy eating, I enjoy eating. So why not just eat and not fast. But most of the people that come to us, this is the story, they have lost 50, about 80 pounds, but they can’t lose that last 30 pounds. Or they brought that diabetic marker there a one C down from nine to six. But why can’t they bring it to 5.2 or lower and more of the optimal range that we’re looking for. They think that maybe they’re just too metabolically broken, and they’re coming to fasting kind of as a Hail Mary, at this point, you know, they don’t know what else that they could do. But it really comes down to that chronic stimulus of insulin throughout the day. And when you eat almonds, and when you eat all that, when you eat a piece of cheese from like our raw goat milk, you are getting an insulin response, and that chronic insulin response throughout the day that that cause aggravation to the system. And that leads to the development of insulin resistance itself. So when these individuals come to us, I’m not telling them to eat any less, you know, they’re already reduced the volume of food they’re consuming substantially because they’re off of our buying process junk that you know, they can literally eat till the cows come home because it never say shades to eating these real Whole Foods prioritizing healthy natural fats like salmon, avocado, olive oil, coconut oil, they’re doing these, so they’re already eating volume a lot less. And I thought that I don’t want you to eat those olives or eat those almonds. Just eat them with your meals and minimize the number of times a day that we’re secreting insulin. So there’s a few different ways to explain insulin resistance. One of them is you know, if you were to eat some junk or eat a big bowl of spaghetti, you would produce a lot of insulin. So it’s like 100 people coming to your door, it’s going to be really aggravating to you to have 100 people outside your front door. But imagine you’re trying to work from home and every hour when person knocks at your door nonstop at the end of the day that’s going to be very aggravating to your system. Or we understand if we were able to listen to a song on repeat. Probably by the end of the day after several hours of listening to it over and over again. We will Have some resistance towards that song. But even hearing that song played every day, after so many days, you know, even if it’s just once a day, it’s very aggravating to the system. And we so we develop insulin resistance five, this chronic simulus of insulin even when it’s low level, and individuals who systems are already filled with insulin, even a drop of insulin is going to cause the system to overfill. So you know, until like a diabetic, that their their bodies are full of insulin, like this mug would be full of this is full of green tea moments. But it’s just like adding another drop, because their systems are already full, it’s gonna over overflow. So all of these individuals that have reached a great success with some variation of a low carbohydrate diet, but can’t reach the optimal range and they get stuck. And you know, we’ve got to arrange that meal timing as soon as we do. It’s not that they have to do a seven day fasts or a five day fasts every other week, or they need to do crazy fasting, just get rid of the snacking, keep the foods keep the quantity, just be mindful of how many times a day you’re actually causing your body to seek secrete insulin and response to food.
16:14
Well, we are here with a Megan Ramos, she’s an expert in the field of intermittent fasting. And we’re coming down to the end of the formal interview. In terms of the audience, if you’ve got questions, you can type them in, and we can read them to Megan. But I guess my last question would be, what are the maintenance strategies? Do you know? Do we have to fast forever? Or what do you suggest?
16:43
Yeah, it definitely don’t need to be fasting for days, days on end forever. When you are looking to treat a condition like metabolic syndrome, you do need to think of fasting as a therapy during that time. But once you’re done with that, then you can eat more often. Most people can imagine eating more often. Prior to moving my husband and I were at a restaurant in Toronto steak house that we like, and people around us, you know, we’re eating multiple courses and that meal. And my husband said, can you imagine like, this is like the third meal of the day. Plus they had snacks, like can you ever imagined going back to a time like this is our first meal of the day right now and we’re eating fresh food is that most people can’t go back to those old habits of snacking and grazing and eating all of these meals all the time, it doesn’t feel right. I mean, even then I’m in a family planning stage of my life. 2022 is going to be the year hopefully that we expand our family. And I’m trying to eat that more often. And it’s just painfully annoying at this point, to eat multiple meals a day. So we do want to be mindful as we reach our health goals and go into this maintenance that we are not chronically simulating insulin secretion all day. But you could go back to a place where you’re having three square meals a day or two meals a day, or even one meal a day. So long of that meal is nutrient rich, and you’re getting in a diversity of nutrients throughout the week. And you’re getting in plentiful natural fats and you’re feeling good during that. I find most people once they reach their health goals in someone like me, I was sedentary I was a slug or a slog, you know, when I wasn’t feeling well, and then I’m healthy. And I’m like, Okay, I want to do Pilates class, I want to do dance classes with my husband, I want to learn how to do strength training. So if the level of activity is higher, most people do two meals a day and they’ll maintain doing sort of the 16 to 18 hour fasts. And that’s where I find most people fall for maintenance strategies.
18:55
I find that too. That’s a that’s a nice zone to be in at least at the beginning. And so we have a question from the audience. This is from David. And he writes butter is my friend. What should I do?
19:12
Well, butter is a great friend, I do think it’s important to be mindful of quality. So when it comes to fat, there is a difference. versus say something like butter that comes from a grass fed source versus not a grass fed pasteurized source. So we do want to be mindful of quality, but we definitely have plenty of butter and around those households our in California now since everything nowadays is online. We’re not in Cerrado, so we even have raw butter but it’s something that we definitely cook with especially when we are cooking at a bit higher temperatures. It’s great to great addition to cookware Now if you’re someone who’s looking to fast but not necessarily lose a bunch of weight, you could slather that grass fed butter, you know, on their vegetables on their grass fed stay, or you can really add it up. And if you’re someone who’s looking to lose weight, you would just use butter throughout the cooking process but you weren’t necessarily slather on top of any of the food that you’re eating by. Good quality butter is good thumbs up in our
20:31
household. Yeah, very good. Thank you. Next question. This is from Keith. I fast for 12 hours, but get lightheaded and nauseated. I tried to go longer. Do you have any suggestions.
20:46
So it’s always important that you get checked out by your by your healthcare provider before you start fasting. But hydration is really important to everybody who’s new when they’re fasting, when you faster insulin levels are going to fall rapidly and insulin causes our body to retain water. So what happens when the insulin levels falls it sends a message to the kidneys saying hey kidneys, we can get rid of the some of this excess water since the inflows on here. And so we’ll see increased urination and grab that increased urination we are going on as electrolytes, which is my second point about hydration. Hydration is not just water, it is also electrolytes. So we encourage most people that told us the water you have in the morning, put in a pinch of salt, and maybe do so a few times throughout the day. and myself had very weak adrenal glands and have very low blood pressure due to some hormonal imbalances to my own adrenal glands are a lovely gift for my mother. And so I actually take salt, a cup of fed a quarter of a teaspoon every two to three hours on a fasting day, and then supplement with magnesium as well. Usually, if we can get adequate sodium, adequate magnesium on our fasting day, it helps maintain healthy levels of additional electrolytes like potassium and calcium, phosphorus. So we don’t mess around with those too much unless there’s a medical condition, or someone’s on a certain medication that warrants warrants that so we one thing to always ask your pharmacist or doctor, Hey, am I taking any medications like heart medications that might lower my potassium levels, for example, and I’m up unknowing, I want to start doing some fasting, I’m going to be losing excess water, should I be supplementing with some calcium supplementation? So Well, usually, you know, we’re seeing a patient in the clinical side, or we’ll ask them to assess that with their healthcare team.
22:51
Great. Next question, when you begin intermittent fasting was a challenging from a social perspective, you know, given food, and grazing is such a regular part of our social culture.
23:05
Yeah, it’s tough for so many of us, I have no exception. I don’t even think age. Demographic matters because I’ve worked with people who are much younger than me. And I’ll up into individuals in their 90s. Everybody seems to have a happening social calendar. But it’s difficult. I might not look the part nor is my name. But I come from an Italian household, where until I moved to San Francisco, the whole family lived within a 30 minute radius. So it was all about going to Grandma’s house or like No, no, it’s how are known as houses someone’s house on the weekend, and just eating galore, especially through like pasta and bread. And, of course, all of it was homemade, but it’s still starchy. So it was quite, quite challenging. I found socially, you know, I tried to arrange things for the days that I would be eating. And I encourage people to do this too. If my best friend wanted to go grab a dinner, say on Wednesday and say, oh, you know what, I have a yoga class on Wednesday. Could we go on Thursday instead? And I wasn’t lying. I would do yoga at dinnertime instead of eat at dinnertime on Wednesday. And she would say sure, and we would just arrange things around. Or sometimes I would just rearrange my class. I remember my mom’s 60th birthday was on a fasting day. So I just rearranged my fasting that week so I could make sure that I could eat and enjoy or just do a shorter fasts that day. So you do there is some planning and strategy that needs to go into it. But from from a social perspective, it was quite easy to navigate, and suddenly difficult if you let people know that you’re fasting. I don’t think I’ve never recommended and I’m never recently said, oh, you know, I’m not going out to dinner with you tomorrow because the fasting day can we go another day. Usually, I’ll explain what I’m doing in lieu of fasting, Pilates class gym, the got some work to do, rather than just throw the word fasting because it can be a scary word for some individuals. When it comes to holidays, especially like my I’m Italian, my husband’s family’s Puerto Rican, any culture, you know, holidays, family meal times are huge. And I’ll typically set a timer on my smartwatch and my smartphone. And I mean, these things are glued to us nowadays, for about 60 to 90 minutes. So when I show up at my mom’s or my mother in law’s, or my husband, God, mothers, I set my timer and I enjoy, I enjoy the the vegetables, the needs the whatever’s available, and then they cut it off. So I’m not trying to fast while everybody’s enjoying appetizers, hors d’oeuvres, I’m just trying to isolate how much I’m eating at these holidays. And that’s been a strategy that’s worked well for me and so many other people that I’ve worked with. Great,
26:07
I love it. I love it. And I’m in the same boat. Because socially, I do a lot of fasting. And you know, when there’s social situations, I do have to plan ahead. And that’s a good reminder for us. So I want to go to the next question. What about coffee? Coffee In The Morning while fasting? Do you have any advice for that?
26:28
Yeah, so we really wants to minimize the amount of insulin that we’re going to be secreting. And we want to ensure that we are burning or on body fat rather than fueling off of liquids throughout the day. So when it comes to coffee, we prefer that you haven’t slack. And then you need to know you’re where you are with caffeine. So I’m an individual that does terrible of caffeine, I enjoy my decaffeinated green tea once or twice a day. So some people seem to do okay on caffeine, a little bit of it, and others it’s a huge stimulant, and it causes all kinds of issues. You know, when people are already we understand when I see a new patient, I understand, you know, your cut out all of this food. Now I’m asking you to cut out all these meals and adjust your social calendar somewhat. Though when it comes to coffee, we’ll say you know, are your blood sugar levels going up substantially? Are you feeling hungry rather than satiated? And I find the responses about 5050. So if someone is feeling hungry is noticing an increase the blood sugar levels, then they’ll be having a stronger cortisol response that caffeine and that coffee. So we would encourage them to try something less caffeine, like maybe a cup of green tea or something like matcha tea. So is a Japanese green tea, but the slower release of caffeine and a bit less caffeine, just to help them get off of it. But we would encourage them to work on reducing caffeine like I unfortunately, do myself.
28:07
Right. Okay, next question. This is from a listener you mentioned, I believe it’s AIC as a marker for health. Does that ring a bell? Which one? Which other ones do you look at? And what is the ideal goal?
28:26
Yeah, so hemoglobin a one sees sort of this 120 A day average of your blood sugar levels, can you report to do this percentage, optimally. I mean, I don’t think it’s the most ideal biomarker that is available. But we tried to get it under 5.2. Of course, you don’t want it to blow by 4.5 to 5.2 range, even 4.5 to five is something that we target. With fasting insulin, that’s another marker that we do look at, but we look at trends with it rather than isolated incidences. So when we had our Toronto clinic with something we actually tested every four to six weeks with individuals, or three months in just a weight loss population. And we’ll look at trends because it could be sensitive, you could have had a poor night’s sleep or got stuck in bad traffic or there could have been someone disruptive at the blood lab. And that can cause these big swings in your insulin. But in general, we’d like to see that fasting insulin trending under five. For someone with type two diabetes or metabolic syndrome. Usually they’re much greater than five. And then we course we look at sort of your triglycerides, how much free fatty acids you have floating around. Now, there’s a caveat to this. You don’t necessarily want to be doing a long fast going into your blood work because when you are doing longer fasts, you’re largely fueling on a pre fatty acid. So you’re going to see those levels Be quite elevated. So we encourage people not to do more than 14 hours of fasting for a few days before they do blood work. And then on your bloodwork, we look at the triglycerides just to see where they are. And we definitely want them under one amusing Canadian units in my head. And we want them sort of under 100. trending down less than less than 80 would be ideal. And then we look at the ratio of of HDL to triglycerides, we definitely want it to be greater than one and not less than mine. So those are some some of the key markers that we look at C reactive protein.
30:46
You know, I use blood markers also. And I have to be careful with patients in terms of what they’re doing. Because sometimes the the results are a little skewed. But they do give you a good marker. And I appreciate the question. I appreciate your answer. It certainly confirms the things that I’m doing. Let’s go to the next question. Are there any liquids other than water that you can drink? And this listener is, you know, recommending things like bone broth or green tea? What are your recommendations?
31:23
Yeah, so I mean, we touch base a little bit on a lot of coffee, coffee and decaffeinated depends on your health goals and your own N equals one response to that. But definitely herbal teas, green tea as well are okay, you just need to be mindful, you don’t want to be adding a lot to it, especially things like that, you want to make sure that you’re feeling off of your own body fat and adding fat to those beverages we slow things down. We’re big proponents actually, in our fasting community of sugar free pickle juice, it’s essentially water, some vinegar. And then like garlic and dill, spices, and it’s a great way to keep your electrolytes up during a fast, it doesn’t interfere with integrity of the fast again, we want to minimize the amount of insulin that we’re secreting. And the number of times we’re secreting insulin during the fast is the real intention behind our fasting days on our programs. So pickled juices, were very pro that it’s a great alternative for those who don’t like broth and broth on broth is great. I’ve I drink so much bone broth when I first started fasting because of my sluggish adrenal glands, I was so conscious of my body odor, I thought I smelled like a chicken. But it’s important when it comes to broth habit, if you need it, don’t have it. If you don’t get it just don’t have it just because just because. But if you’re starting to feel tired or fatigued, or if you know you’re going to be doing a workout, or the weather’s really hot, and you need to be mindful of your electrolytes, then absolutely have some broth. And the thing with the broth too, is that we don’t want to be in a position where we’re having to reheat it multiple times. You know, make your cup of broth sit down, enjoy your cup of broad isolate that period of time that you’ll be secreting insulin and our response to it even though it’s negligible. Really, in the big scheme of things when cost is negligible. But don’t graze on it, don’t snack on it. And that’s the same thing. If you did need to add a little bit of fat to your tea or coffee and my understand people are coming off of adding all kinds of garbage so their tea and coffee. So if you need to add a little bit, okay, that’s fine work on eliminating it, but try to isolate it. Don’t reheat that fatty coffee several times throughout the morning.
33:55
Okay, we have time for one more question. And because it’s been so informative, this is from Shireen. And she’s writing. What do you think Megan of protein shakes for breakfast, we eat a very high quality one every day for breakfast, which gives us amazing energy for four hours.
34:19
So there’s different approaches, different things are going to work better for individuals. There are some people in our that I’ve worked with and clinic in our program that will do breakfast and breakfast fasting, or they’ll eat breakfast and lunch and skip dinner and that’s how they choose to do their fats. And that’s fine if that works. works best for first best for you. Most individuals find it easier to cut out breakfast and a big reason why we sort of have skewed that way and are sort of our mainstream materials is because a lot of the people we work with are diabetics and they’re seeing this Donphan And then the morning so we all have gone phenomenon but diabetics have a more intense version of it where blood sugar levels go up in the morning time so for a non diabetic it’s you almost can’t tell but for someone who’s diabetic it is substantial and is very frustrating because they said yeah I’ve just been fasting at least for 14 hours Why are my sugars going up in the morning Let’s the body just trying to purge extra sugar and all that aside that fuel you and do you a favor in the morning time so we typically prefer that people if they’re experiencing this dramatic Golden Dawn effect on phenomenon the morning that they burn that off first before adding more into their their system. And then of course, you know, when it just comes to shakes, you know, being mindful of it was good quality protein. And I just a ton of fruit in there. Fructose CA, we always need to be mindful is a sugar too. So we don’t want to be flooding flooding our systems with that. So I’ve definitely been known to have a fatty or shake as a go to, you know, along with a cup of broth every now and then for lunch on a hectic day. But just being mindful about how much fructose is in that shake as well, especially in the morning time.
36:20
So Megan, how can people get in touch with you?
36:24
So the best way to reach out is through our website, thefastingmethod.com. There you’ll find links for all of our social handles for YouTube and for podcasts. Yeah, there’s a podcast called The Bad seed method that you can find on all major podcast.
36:43
I highly recommend it. I’ve listened to it. And I want to thank you so much for sharing this with us and folks, follow Megan Ramos, thanks so much for being with us today. Thank you so much, Dr. Sam, everybody for listening.
Thank you for listening. I hope you learned something from the EyeClarity podcast show today. If you enjoyed the episode, make sure to subscribe on iTunes or Spotify and leave a review. See you here next time.
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