> how does high carb + low glucose work together?

Not always, but typically, higher-fiber carbs don't spike your blood glucose as much.

Practically, this means having steel cut oatmeal for breakfast instead of Cheerios. Prepare them savory instead of sweet, like you might with grits.

Steel cut oatmeal + an egg + 1tbsp cottage cheese + hot sauce is an amazing breakfast

> Steel cut oatmeal + an egg + 1tbsp cottage cheese + hot sauce is an amazing breakfast

I don't eat breakfast b/c of IF, but damn, this made me hungry.

Oatmeal + peanut butter + fruit (blueberries, strawberries, kiwi, banana, or raisins if you happen to run out of fresh fruit) is a good option too. The fruit has sugar, but not much, and anyway has fiber and vitamins to balance things out.

I used to think the same thing, but tried a continuous glucose monitor. I found out steel cut oats were actually really bad for my glucose levels, spiking them into unhealthy levels around 160. More than whole wheat bread and other carbs.

Obviously this is highly subjective from person to person however reading other anecdotal evidence from people who have used a CGM, it’s pretty common.

In other words don’t assume it’s a low glycemic food because the internet says it is.

The glucose reponse depends on your ability to process the carbs.

My take is that carbs are good for fueling performance but I've also had the experience of losing significant weight with a high-protein diet and putting on muscle mass. I schedule exercise around my ability to digest: on a totally empty stomach I can do very little, but a full stomach demands energy to digest and can lead to vomiting, fainting, etc.

I would like to practice intermittent fasting but what I find when I don't eat at all in the evening is that I can lay in bed all night and not sleep a wink.

Long distance running helped me with this. Don’t know if it’s the running itself or the metabolism training that comes with it.

When you burn 3000+ calories in 4 hours, that’s like sped up fasting. No way to eat that much. So you learn to function and perform while hungry.

Most people that practice intermittent fasting eat their meal in the evening so that they can go to bed well fed. This allows your body to rest and digest at the same time. The fasting window is from your last meal until mid day the following day.

My take on IF is to skip 'breakfast', and allow myself to eat between lunchtime and late evening.

Sleeping means I'm not eating, and no morning meal saves me a few minutes of time and effort. It also means that it's easier for me to not screw up my IF if I want to go out to eat with people, since few are interested in dining out early in the day.

Working out midday before lunch is a new challenge for me, and I'm still getting into the hang of it, as opposed to after work hours. I still start yawning whenever I get to the gym, and I definitely don't have the same amount of performance, but I'm trying to get myself into it.

> Working out midday before lunch is a new challenge for me, and I'm still getting into the hang of it, as opposed to after work hours.

For me, once I got over the initial hump, my workouts before my first feeding are great. I have tons of energy, and am just ready to go. That initial hump was a little rough as I used to eat breakfast as soon as I got up. Now, I only start to notice real hunger if I skip breakfast and lunch.

I have more 'work' to do in figuring out where my pre-gym yawning comes from, but tend to have my burst of clarity/energy once I'm done. Maybe it has something to do with sitting for so long? Not sure yet.

I do pretty much one meal a day (second "meal" being cocoa or coffe with milk in the morning) but it took slowly cutting meals over time + eating more filling and slower digesting stuff overall.

Like replacing egg + toast with egg + some diced potatoes and onion pan-fried with the egg will probably keep you sated for longer.

Now the hunger comes in slowly and generally I feel a tiny bit of hunger when I fall asleep, wake up hungry, get my glass of milky drink for the "breakfast" to keep hunger at bay for next 2-3 hours, then get/cook something for dinner.

You can select carbohydrates with a low glycemic index (meaning that your blood sugar rises more slowly). For example, oatmeal has a glycemic index of 55, and pure glucose has a glycemic index of 100, meaning oatmeal spikes your blood sugar only 55% as much. This is true even for two items with identical calories.

This and the other food you're eating with the carbs, like the amount of fat and fiber.