Supporting Metabolism: Fueling Your Body for Better Health

In this episode of the Functional Alignment Podcast, your host, Dr. Abby Borkowski (Functional Health Practitioner and Chiropractor), discusses a common theme she sees in her practice: the habit of eating very little during the day and making dinner the largest meal. Dr. Borkowski challenges this societal norm, suggesting that we should be eating the most food earlier in the day and the least at night.

🔑 Key Takeaways & Discussion Points

• The Problem with Late, Large Meals: Eating the majority of your calories later in the evening is not supportive of your body's natural rhythms.
  • It can throw off digestion and sleep.
  • It leads to blood sugar imbalances overnight
  • It places extra stress on your adrenals, contributing to a cycle of poor sleep and chronic stress.
• Shift Your Eating Rhythm: Supporting your body by eating earlier in the day is highly beneficial.
  • Metabolic Tone: Good foundational sleep sets your metabolic tone for the next day, and eating earlier helps set the tone for better sleep.
  • Safety Signal: Food tells the body it is safe, and eating at specific, appropriate times (when the sun is up) makes it feel even safer.
  • Metabolic Flexibility: Our metabolism is working its best and is most "metabolically flexible" when we are active (typically earlier in the day), resulting in less blood sugar dysregulation.
• Addressing the "No Appetite" Complaint: Many people are not hungry in the morning, which Dr. Borkowskyisuggests is a sign the body is in a chronically stressed-out state.
  • Start Small: If you have low appetite, it’s like training a muscle. Start with something small and gentle on your system, such as a handful of nuts or a protein shake.
  • Support Cortisol: Incorporating nourishing food early helps fix chronic stress and replenishes your adrenals. You want cortisol to be highest in the morning after waking and then slowly decrease throughout the day.
• Building a Better Breakfast: The goal is to work up to a substantial, nourishing breakfast.
  • Protein Goal: Aim for 20 grams of protein at least with your first meal. (E.g., one egg has only 6 grams of protein, meaning you'd need 3-4 eggs to hit this goal).
  • Ideal Example: A good breakfast includes protein (like 3-4 eggs), healthy fats (like butter or grass-fed cheese), and fiber (like raspberries).

🔗 Links and Resources

• Work with Dr. Abby at Thrive Medical WNY (Telehealth/Virtual or In-Person).: Click on the link below for more information, or book a free 15-minute discovery call to see if working together is a good fit.
• Equip Beef Protein Powder: Link to be provided here, 15% off discount code = THRIVEMEDICAL