Why this could be the clue to weight loss AND longevity - especially in mid-life. This study shows what many of us have been teaching & practicing for years.
The simple & overlooked weight loss & longevity nutrition strategy....
I hope your Sunday is going beautifully. I don't know about you, but January felt like the LONGEST month ever, and I had tons of personal challenges along the way.
Many people I have spoken with in my community are excited to start a new month - and "do better" with self care. If that's you - then you are going to find today's article on a very simple routine shift that could make a massive difference in your health overall (and help you with weight loss if you are struggling).
Keep reading for the article....
NUTRITION OVERHAUL:(Your chance to save big & get all the goodies when I release them in April at up to 60% off - AND be first in line for my Real Food Reboot Group that will only be open to Quantum Nutrition students!)
Quantum Nutrition is officially OFF my website now, and I have officially started working on adding several new modules that will address perimenopause/menopause, fertility, autoimmune & longevity optimization (to name a few).
The current version of the program has several positive reviews (read them here), but I always have new ideas after continuing to work with clients and hear their unique pain points.
✔️Free Circadian Course If you don't have this already - its a great way to start understanding light in the new year! Click here to grab the Free course
Now let's talk about this very interesting study (and how it applies to you):
Let's break this down:
The study that proves skipping breakfast might not be best for longevity or weight loss:
Have you ever felt like you’re fighting an uphill battle with weight management, especially as you hit midlife? You’re not alone. Finding the right diet and weight management strategy can be a major challenge as we age. But the good news is that this study may just have uncovered the missing link we’ve all been searching for when it comes to sustainable weight loss and boosting our health as we get older. Let’s dive into what this study is all about.
The Midlife Challenge: What’s Really Going On?
Midlife can throw a lot at us. From the extra stress of balancing work like with caring for kids AND aging parents.....to hormonal shifts to a metabolism that seems to slow down overnight, it’s no wonder weight gain can feel frustrating. Many people find themselves trying all sorts of diets and fasting routines, hoping to find something that actually works and sticks.
This is where it gets exciting—this study examines how simply changing your meal timing can improve metabolic markers across the board.
Essentially there were 2 groups of midlife overweight women, and they ate EXACTLY the same amount of food (calories). The difference was that one group ate a big breakfast and a small dinner, and the second group ate a small breakfast and a big dinner.
The simple change that lead to great results by simply changing nutrient timing:
Weight Loss: The big breakfast/small dinner group group experienced greater weight loss and higher reduction in waist circumference.
Metabolic Markers:
Fasting glucose, insulin, and ghrelin decreased in both groups.
HOWEVER - the big breakfast/small dinner group showed a significantly greater reduction in fasting glucose, insulin, and HOMA-IR.
Triglyceride Levels:
Big breakfast small dinner group: Decreased by 33.6%.
Big dinner small breakfast group: Increased by 14.6%.
Oral Glucose Tolerance Test: Big breakfast small dinner group had a greater decrease in glucose and insulin levels.
Meal Challenges:
The big breakfast/small dinner group had significantly lower daily averages of glucose, insulin, ghrelin, and hunger scores.
Higher mean satiety scores in the Big breakfast small group.
Better Metabolic Health Equals More Longevity
Why do all these markers really matter? Improved insulin sensitivity helps keep our blood sugar steady and reduces the risk of type 2 diabetes—something we definitely don’t want to mess with in midlife.
Plus, the Big breakfast small dinner women also experienced a solid drop in triglyceride levels, which is crucial for heart health, considering that heart disease is one of the top causes of death.
Where the rubber meets the road: Feeling fuller
Let’s talk about hunger. The study found that people in the Big breakfast small dinner group not only felt fuller but also reported lower hunger scores after meals. Imagine actually being satisfied with what you eat without constantly battling those cravings! Midlife can bring emotional eating triggers, so a diet that helps with feeling full while keeping hunger at bay could really help make healthier choices feel achievable.
What if you are someone who isn't hungry in the morning?
Many people I work with have been skipping breakfast for years in hopes of “ extending their fasting window for more healing benefits”….🫣 The truth of the matter is that the magic of fasting truly happens when we are sleeping (hormones like melatonin, leptin & growth hormone are present and most active - AND the deepest cellular repair happens during sleep). Couple that with the fact that we are less insulin sensitive in the evenings & have less digestive capabilities (less enzymatic function and less stomach acid to break down and utilize our food)…… If you aren't hungry in the morning, start with sunlight before screens & tap into those important neuropeptides & neurohormones that are released in response to morning sunlight.
Also have an honest look at your evening routine (this is where a lot of my clients and students get hung up as well). If you eat late & stay up late - you will likely continue to struggle with reduced morning appetite as your master hormones (cortisol, leptin & melatonin) are directly impacted by this routine.
If you need more help and support with your nutrition plan - consider taking advantage of the nutrition sale & joining my private community for ongoing support on group zoom calls!
Did you miss this? ⬇️⬇️
Light vs Calories?
What matters the most?
Nutrition debates are rampant online, and quite honestly I prefer to stay out of them for the most part, help the people who are in my community, and talk about what actually DOES work clincially.
As I mentioned at the top of the newsletter - people are still super confused about what to do, and where to start; which is what sparked this conversation on Quantum Conversations today!
(00:26:08) Protein Importance for Body Repair and Weight Loss
Next week Carrie & I will be discussing 2 other important topics: deuterium & glyphosate- so make sure you are subscribed on your platform of choice!
REVIEW OF THE WEEK
This week we wrapped the January Leptin Challenge, and had an amazing 2 hour meeting full of wonderful people!
Stay tuned for the next Challenge - or grab the Leptin Reset & join my private community to get the help and support you need now!
Stay tuned for the next newsletter where I will highlight and discuss this amazing conversation with Alenna Kanner about airway issues - metabolism - lasik & the danger of dogma in the holistic health world.
Hope you enjoy the rest of your day, and please feel free to forward to a friend or family member who might find this interesting.
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