At this point, I want to tell you the first impactful change that you can make. That's going to influence incident. We want to minimize the amount of incident flooding our body. We want times in our day when our cells have no incident exposure. And why is this because this gives our pancreas time to release glucagon. Remember, glucagon is our fat burning hormone.

But the pancreas will only secrete glucagon when blood sugar is low. So the first change that we can make is no snacking. eat three meals a day, and allow four to five, even six hours between meals. I cannot emphasize enough we do not want incident in our blood at all times. And eating five to six meals a day ensures that there's glucose and insulin In our blood all day. And what is the message that insulin is telling the body that messages store energy, and if you wanting to lose weight, then storing energy is the last thing that you want to do.

You want to burn energy, not store energy. Sir to keep insulin down laced meals in a day, we'll do that. But even this diagram shows six meals a day. There's no time when there's no insulin in the body. If you eat three meals a day, with no snacking in between, and that, that means you can't give the body anything that the body may digest is food and that includes your milk tea or coffee. Now with three meals a day your body has times between meals were blood sugar drops, and when blood sugar drops, glucagon is released.

And fat burning contain happen. And of course this is very desirable when we wanting to lose weight. What are the benefits of three meals a day, three minutes three meals a day mean less insulin bathing ourselves. And with less insulin, there's less chance of developing insulin resistance. If there's less demand for insulin than the pancreas weren't burned out. So just imagine sitting in your car and revving the engine all day.

Eventually, you're going to burn the engine art and it's the same for the pancreas. If you create a demand for insulin all day, by eating all the time, eventually you're going to burn out the pancreas. And this is when we convert from just being insulin resistant to becoming diabetic. three meals a day also allows the blood glucose to drop enough so that the body can release glucagon, and the more times you have glucagon in your system, the more fetch remember the lab policies with the glucagon, the more fat is going to be burned up. No carbs means no insulin, it means glucagon and therefore fat burning. But I can just hear some of you saying I can never go for three to six hours with no food.

So I just want to discuss pancreas bootcamp with you. Just as one would not expect the body to run a 21 kilometer race without starting running just one kilometer. So it is with sugar management. Many people with insulin resistant just they can't go more than two to three hours without feeling shaky and they really don't feel good if they have not eating, eating. So I don't want you to try and achieve three meals a day immediately. Follow the upcoming principles slowly increase with time.

If you feel shaky Eat, but the next day, plan your meals beta to include a beta balance. And I'm going to discuss this exactly how to do this in a later lecture.