Meal Timing and Blood Sugar: What's Best for Your Health?
Meal Timing and Blood Sugar: What's Best for Your Health?
Is it better to eat small, frequent meals or larger, less frequent ones? The answer lies in understanding your unique body's response to food timing and portions.
The Role of Data in Meal Timing
Continuous Glucose Monitoring
Provides personalized insights into blood sugar responses
Helps identify optimal meal timing patterns
Enables data-driven decisions about eating habits
Key Factors in Blood Sugar Management
Muscle Mass
Acts as a glucose storage site
Provides insulin-independent glucose uptake
Increases carbohydrate tolerance
Exercise Impact
Strength Training
Builds muscle mass
Improves glucose storage capacity
Enhances insulin sensitivity
Cardiovascular Exercise
Burns glucose effectively
Supports overall metabolic health
Optimizing Your Approach
Dietary Considerations
Reduce processed carbohydrates
Focus on whole foods
Match carbohydrate intake to activity level
Personalization
Every individual responds differently to meal timing. Consider:
Personal schedule
Energy needs
Activity patterns
Glucose monitor data
Taking Action
The best meal timing strategy is one that:
Aligns with your lifestyle
Maintains stable blood sugar
Supports your health goals
Can be sustained long-term
Ready to optimize your meal timing? Consider working with healthcare professionals who can help you use data to create a personalized eating strategy.
Nutrition
Exercise
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Beyond the Stereotypes: Identifying and Treating Eating Disorders in Adults
In this episode of Medicine 3.0, Dr. Catherine Isaac sits down with Dr. Rebecca Berens, a board-certified family medicine physician and founder of Vita Family Medicine in Houston, Texas, to explore a topic that is often misunderstood and underdiagnosed in clinical practice: adult eating disorders.
While eating disorders are typically associated with adolescence, they are increasingly present—and frequently missed—among adults. Dr. Berens brings a unique perspective to this discussion, blending her clinical expertise with personal lived experience and a deeply weight-inclusive approach to care.
Reframing What We Think We Know
As Dr. Berens explains, most clinicians and patients still carry outdated stereotypes of what an eating disorder "looks like." These misconceptions often lead to missed diagnoses, delayed treatment, and harm caused by well-intentioned but misinformed care.
Among the key takeaways:
Many individuals with anorexia are not underweight
Binge eating disorder is the most common eating disorder in the U.S.
Disordered eating is widespread, normalized, and often undetected in primary care settings
Disordered Eating vs. Eating Disorders
One of the central themes in this episode is the distinction between disordered eating and diagnosable eating disorders. Disordered eating often exists on a spectrum and may not meet strict DSM-5 criteria, but still carries serious physical and psychological consequences. This includes chronic dieting, food avoidance, excessive “clean eating,” or rigid fasting practices that disrupt daily life.
Dr. Berens shares simple screening tools like the SCOFF questionnaire to help clinicians identify high-risk behaviors and initiate conversations that are compassionate, non-judgmental, and clinically useful.
Medical Complications and Misdiagnosis
Eating disorders don’t just affect mental health—they can compromise multiple body systems. Dr. Berens details how restrictive eating patterns, binge cycles, and purging behaviors can lead to:
Osteopenia and osteoporosis
Sarcopenia (muscle loss)
Amenorrhea and hormone disruption
Bradycardia and orthostatic hypotension
GI symptoms frequently misdiagnosed as IBS
She also emphasizes how many common conditions, including ADHD and PCOS, intersect with eating disorders in ways that are frequently overlooked.
Creating Safe, Weight-Inclusive Care
The episode challenges providers to move away from weight-centric care and toward a more individualized, evidence-based model. Dr. Berens outlines how to:
Avoid re-traumatizing patients through weight-based messaging
Shift clinical conversations toward health behaviors, not body size
Build trust with patients who may have avoided care due to weight stigma
Recommended Resources
Dr. Berens shares helpful tools for clinicians and patients alike, including:
If you're looking for something fast, flavorful, and packed with protein—this Buffalo Chicken Loaded Sweet Potato is your answer. With minimal ingredients and almost no hands-on time, it's the kind of recipe you can throw together with pantry and fridge staples. Perfect for a weeknight dinner, quick lunch, or even meal prep.
Ingredients
Here’s what you’ll need to make one serving:
1 medium sweet potato
1 cooked chicken breast, shredded
1–2 tablespoons buffalo sauce (adjust to your spice preference)
2–3 tablespoons plain nonfat Greek yogurt
Garlic powder, salt, pepper, and parsley
Feta cheese (or your favorite cheese)
Optional: chopped green onions for garnish
Instructions
1. Bake the sweet potato Wrap the sweet potato in foil and roast at 400°F for 40–60 minutes, or until fork-tender. (You can microwave it in a pinch, but the oven gives a better texture and flavor.)
2. Prep the chicken While the sweet potato is roasting, shred your cooked chicken breast. Mix it with buffalo sauce, Greek yogurt, and a sprinkle of garlic powder, salt, and pepper. Stir to combine.
3. Load it up Once the sweet potato is cooked, slice it open lengthwise and fluff the inside with a fork. Pile on the buffalo chicken mixture, then top with crumbled feta, fresh parsley, and green onions if you have them.
Why You’ll Love It
High in protein
Minimal ingredients
Comforting with a healthy twist
Easy to double for meal prep
Pair it with a side salad or steamed greens for a balanced, satisfying meal.
Ready in under an hour with only a few minutes of hands-on time—this is comfort food, simplified.
Let’s be real—trying to cook a new recipe every night can feel like a full-time job. It’s time-consuming, expensive, and honestly, not always sustainable when life gets busy. That’s why when I’m short on time or energy, I stick to my go-to strategy: I make a bowl.
Instead of reinventing the wheel each week, I focus on batch prepping a few core ingredients—a couple of proteins, some carbohydrates, and a mix of veggies and sides. With those basics ready to go, I can mix and match ingredients into quick, well-rounded meals that are both nourishing and satisfying.
One of the easiest proteins to prep and build around? Chicken breast. Here's how to bake it:
First, prep your chicken:
For each of these, bake boneless, skinless chicken breasts at 400°F for 25 minutes with a little olive oil, salt, and pepper. You can shred it, slice it, or cube it depending on the dish.
Then comes the flavor. Here are 5 ideas:
Balsamic Veggie-Packed Bowl:
Chicken breast
Roasted vegetables: broccoli, onion, brussel sprouts, and zucchini. Season with salt, pepper, and Italian seasoning, and roast at 375 for 20 minutes.
Top with fresh edamame and balsamic glaze
Serve over your choice of base.
Chicken Fajita Bowl:
Chicken breast
Roasted or sautéed bell pepper and onions with fajita seasoning
Top with salsa, black beans, cheese, fresh avocado, and nonfat plain Greek yogurt.
Serve over your choice of base.
Buffalo Chicken Bowl:
Shredded chicken breast
Buffalo sauce
Nonfat plain Greek yogurt
Lime juice, salt, and pepper
Mix all ingredients, top with chopped green onions. Optionally, add fresh coleslaw on top, like this one.
Serve over your choice of base.
Mediterranean Lemon Feta Bowl:
Chicken breast
Tomato and cucumber salad (chopped tomato, cucumber, red onion, olive oil, red wine vinegar, salt and pepper, fresh herbs)
Feta cheese
Squeeze of lemon
Dollop of hummus
Serve over your choice of base.
Chicken Salad Bowl:
Shredded chicken breast
Nonfat plain Greek yogurt and dijon mustard
Lemon juice
Chopped celery, bell pepper, red onion, and grapes
Sliced almonds
Parsley, dill, salt and pepper.
Mix together all ingredients and serve over your choice of base.
For your base, here are some options to choose from. Find what works best for you and your family!
Roasted sweet potato
Russet or baby potatoes
White or brown rice
Cauliflower rice
Quinoa or lentils
Leafy greens for a salad-style bowl
Why do these bowls offer a great option for a quick and easy meal to use your batch prepped ingredients?
Flexible – Adapt to what you have in your fridge
Efficient – Prep once, eat many ways
Balanced – Easily incorporate protein, fiber, and healthy fats. These are a great way to introduce vegetables in a more unique and flavorful way!
