The information is free advice from a Personal Trainer of 4 years helping dozens of people lose 40 to 50+ pounds of fat and get in shape. As for coaching, I wouldn’t be considered directly coaching in a traditional sense, as I'm here to provide information and support rather than personal guidance. However, I can offer explanations, resources, and strategies for anyone looking to understand or teach these concepts better int he link below. My goal is to make complex topics easier to grasp, which aligns well with giving information striclty for educational purposes. Hope you enjoy this one!
Why Can’t I Stop Binging?
Ever grabbed another cookie even though you weren’t really hungry? Or had a craving for sweets that just wouldn’t go away? Just to eat it and then feel bad or guilty later? First off let me just say, EVERY HUMAN experiences these cravings. Habits and reward systems dictate to which levels the affects have taken place and there’s some cool science behind why this happens!
What’s Up with Insulin?
Our body has hormones that help us stay energized, and one of them is insulin. Insulin is like a helper that manages our blood sugar. When we eat sugary stuff, our blood sugar goes up, and insulin helps turn that sugar into energy, but also blocks the loss of fat and increases fat storage .
But here’s the twist: when we eat processed foods, they trick our insulin. Our body thinks it’s getting good nutrients to process, but it’s actually getting empty calories—no real nutrients. So insulin ends up working hard with nothing useful to do, and our blood sugar gets messed up. This can make us crave more food and sometimes even binge eat.
Here is an example :
The best way to look at the way your currently eating
Alex is like a big bowl of ice cream "empty calories"—sweet but lacking real nutrients. He loves playing Ding Dong Ditch with his neighbors. Every time Alex rings Mr. Gibbs’s "insulin" doorbell, Mr. Gibbs answers it quickly. At first, Insulin is happy to answer the door, just like Mr. Gibbs is happy to respond well, helps manage sugar and energy.
But as Alex keeps playing the game, ringing the doorbell more and more, Mr. Gibbs starts to get tired. He’s no longer excited to answer the door every time. Eventually, he starts ignoring the doorbell, letting it ring without coming to answer. This is like insulin resistance: the body’s insulin, which used to manage sugar effectively, gets overwhelmed when you giving it empty calories with no nutrients.
Just as Mr. Gibbs’s inability to answer the door affects Alex, insulin resistance affects how the body handles Alex "sugar." It’s important for Alex to take breaks and not overdo the game, also to not come empty handed and cooperate with Mr. Gibbs, the game is fun some of the time but not all of the time—just as we need to balance empty calories with nutritious foods to keep insulin working properly and stay healthy.
Binge eating, Insulin, Stress and Cortisol: What’s the Connection?
When you’re stressed out, your body releases a hormone called cortisol. Think of cortisol as your body's emergency response team. It’s there to give you a quick boost of energy when you need it. But here’s the catch: this boost can mess with your blood sugar levels.
How Cortisol Messes with Your Blood Sugar
When cortisol kicks in, it tells your body to release stored sugar into your blood for a quick energy burst. This can make your blood sugar levels spike. But if your blood sugar spikes too high and then drops quickly, it can make you feel hungry again or even crave sugary snacks to balance things out.
The Role of Insulin
So now that your blood sugar levels are all over the place, your body releases insulin to help bring the sugar down to normal. During this process you are signaling to the body to store fat, therefore no fat loss, and fat gain. Also if this happens a lot because of stress, it can make insulin work even harder and sometimes not do its job properly.
Why Stable Blood Sugar Matters
To stay healthy and avoid those crazy sugar cravings, your blood sugar needs to stay steady. If your blood sugar keeps jumping up and down, it can make you feel tired or hungry, which might lead you to snack on junk food.
Keeping Your Blood Sugar Balanced
The best way to keep your blood sugar stable is by eating balanced meals and snacks throughout the day. A lean protein diet with low-glycemic index carbs is especially effective. This means choosing foods that won’t cause big spikes in blood sugar.
Meal Ideas for Balanced Blood Sugar
Here are two meal examples to keep your blood sugar steady:
Grilled Salmon Cobb Salad
Ingredients: 4 oz grilled Wild Caught Salmon, 2 cups mixed greens, 1/2 cup olives, 1/4 cup sliced green onion, 1/2 cup of mushrooms, 1 hard boild egg 1/4 avocado, 1 tbsp olive oil, 1 tbsp balsamic vinegar.
Macros: 350 calories, 30g protein, 15g fat, 15g carbs.
Recipe: Grill the chicken breast and slice it. Toss all ingredients together with olive oil and balsamic vinegar, 0 calorie blue cheese.
Lamb Steak with Sweet Potatoe and Veggies
Ingredients: 4 oz baked Lamb Steak, 1/2 cup cooked sweet potato, 1 cup steamed broccoli, 1/2 cup roasted bell peppers, 1 tsp olive oil.
Macros: 400 calories, 30g protein, 20g fat, 25g carbs.
Recipe: Bake the Lamb steak with your favorite seasoning. Cook Sweet Potato in the oven in foil. Serve with steamed broccoli and roasted bell peppers, drizzling olive oil on veggies.
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