Today, I answer a pressing question from a listener. Megan asks, “I find myself eating to combat fatigue. Should I fast, drink caffeine, or try something else?”
Sleep deprivation is a reality of residency and we all develop bad habits as a result of the stress and long hours. Usually, it means eating sugary, unhealthy foods from the hospital cafeteria or when we get home from work.
If you find yourself falling into these habits, you need to prioritize getting fat-adapted as soon as possible. I help my clients achieve this goal and feel fuller longer. Anyone can do this if they put their mind to it. Try cutting out flour and sugar if you regularly struggle with fatigue.
Listen To The Episode Here:
In Today's Episode, You'll Learn:
- The definition of exhaustion
- Recognizing physical versus emotional signs of exhaustion
- How we trick ourselves with dopamine
- Why being fat-adapted works to combat bad eating habits
- The value of cutting out flour and sugar
- The role our thoughts play in feeling fatigue
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I love this podcast so much and I want to leave a review but I still can’t figure out how to do so even though I followed the link you provided. It may be that I’m missing something really obvious (because I’m exhausted! ?)….
Hey Jennifer! Thanks for trying so hard to leave me a review! Here’s another tutorial for using an iPhone or iPad. If you’re using a different device, just google “how to leave a review on itunes using xyz device.” And make sure you replace xyz with whatever you’re using, lol. 😉 Thanks again for reaching out. I’m so glad you like the podcast!
The peanut butter and graham crackers!!!!! I laughed out loud when you mentioned those; I swear, half my residency classmates and myself survived on those for 3 years! But seriously, eating out of physical and mental exhaustion was probably the main culprit of my residency weight gain. And even now, in practice, after a long, hard day, I completely relate to the zoning out in front of the TV with a bowl of popcorn and not being present for my husband or kids. Thank you for offering a different way to frame and deal with these circumstances!
I have a question about being fat adapted. I’ve switched to 3 meals a day, am journaling and paying attention to the hunger scale. After listening to this I’m thinking about going for it and cutting out all sugar and flour for 4-6 wks to see how it feels. I think it would be good for me; I have a history of gestational diabetes and a borderline A1C so I definitely have insulin resistance. That all said, the one thing I’m having a hard time wrapping my mind around is giving up my morning toast! I know it sounds silly but I generally eat a high protein/fat breakfast with eggs and I ‘need’ that crunch, otherwise breakfast is just a pile of mush!!! I’m wrestling with how a piece of whole grain toast is that different metabolically then a piece of fruit?
Feel free to tell me I’m being silly and to just give it up but I’m curious as to your thoughts! Thanks again! 🙂
Right? Those graham crackers….I tell ya! 🙂 Definitely cut out flour and sugar – it’s so worth it for so many reasons! The toast is still made of flour which is ground up and more easily digestible than fruit. It’s similar to why I don’t suggest smoothies – just the eat the fruit so that the body takes longer to digest it and therefore has a smaller insulin response. You always want to have fat with fruit or any carbs for that matter so that you fill up more and then, by default, consume fewer carbs. For your crunch, consider nuts or sunflower seeds, or even a crunchy apple! Keep up the great work!
I am such a fan!! So proud of the work you are doing to help us find ourselves in this mess. I really feel like it will help with burnout too! Thank you!
Thanks Julie! I totally agree! 🙂
Stumbled upon your podcast and absolutely resonated with this post! I’m currently in my second year of Physician Assistant school in the thick of my surgical clinical rotation. I find myself feeling so fatigued when I don’t snack and keep Powerbars in my pocket to give me quick sugar and carbs before long cases if needed ?. I’m finding if I don’t snack even when I don’t have a long case, I get foggy, fatigued and a little anxious. Perhaps you could do a podcast on what to expect when transitioning off flour/sugar? I picture myself going into full mental and physical fog. Any advice? I’ll keep listening ? Thank you!
Hi Kari! I get it! When we’re not fat-adapted, our bodies can make us feel pretty crummy if we don’t have a steady stream of simple carbs coming in. When you’re getting off flour and sugar, eat lots and lots of fat and eat as often as you need to! Snacking is ok during this period of time. You are also not going very low carb, you’re just getting off flour and sugar. When going very low carb, many people can feel the “keto fog” where they really do have a hard time functioning. We’re not aiming for that right now. So feel free to eat plenty of starchy vegetables and whole grains with fat while you’re transitioning off flour and sugar. You can have a snack of nuts or seeds before heading into a long case. I think you’ll find that after about a week or so, you are feeling great and are WAY less hungry. You’ve got this!
I have a huge sweet tooth and cutting flour and sugar has always been a battle! I know I need to try harder with flour and sugar to get these last 6 pounds off. I’d love to hear more podcasts about pushing through the early success and getting to the end of your goal weight.
I’m not a doctor, but my daughter is and she found this podcast and shared it with me. I love it. So true. I’m working really hard to pay attention to my thoughts so I can attach the best emotion to them.
Boy does that take some work. But, I totally believe in your guidance.
Keep up the great work.