3

votes

How do I blunt insulin response before a binge session?

Answered on September 12, 2014
Created April 04, 2013 at 3:42 AM

I'm long overdue for a binge session. It's difficult for me to go home and see all my relatives in my big extended family without relapsing in some way. Nevertheless, I am extremely proud of myself since I've gone over a week so far. The other day my uncle ordered 6 different types of pizza and instead I stuffed myself with salad, turkey, olive oil, and garlic cream. On Easter there were 20 different desserts but instead I pigged out on a bunch of strawberries and whipped heavy cream.

However, I have a psychological condition in which my diet must be squeaky clean or else. A fun size snickers bar could thrust me into a several day sugar binge.

That being said, I've been thinking about a fruit tart I saw at the bakery a little bit too much today. I know a binge is coming and if not today then sometime in the near future.

I will ride it out as long as possible but my question is, what are the best things to ingest before that fateful moment of truth in order to blunt the insulin response (and is that a worthy goal)?

Some ideas I've heard come from Tim Ferriss' 4-hr Body and include grapefruit, psyllium husks, cinnamon, and even exercise...

5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on April 07, 2013
at 02:34 PM

Kash did you do the full stack or just the ALA?

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 06, 2013
at 06:35 PM

Yes, status, Grok would have. That doesn't invalidate jessica's point that doing so wasn't necessarily healthy. Grok also was forced to fast a lot and was in constant motion, something that's nearly impossible to achieve in the modern world.

C2fefd191418f9a7bd691077ab9b527a

(287)

on April 06, 2013
at 03:35 PM

Nance, when you said you found that wheat triggered your binges, was this from trial and error? Or did you come across a book/article? Or both? I'm starting to feel that way myself... A ricecake was enough to send me into a huge chocolate binge yesterday and then I just ate whatever was in sight...It seems to actually make me hungrier ater a few minutes and then I just HAVE to have what's nearby and quick to get...:/ Just wondering your opinion :)

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 05, 2013
at 01:39 PM

I definitely 'binge' when I cut loose. It's fun.

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 05, 2013
at 03:04 AM

I'm referring to less than a bulimic's binge but more than a simple. I'm talking about letting loose, "throwing down" and putting away 3-4000 calories of ice cream, cheesecake, pizza, bread, and snickers bars (the almond kind though, you know...cuz of lectin)

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 05, 2013
at 03:00 AM

Wouldn't Grok have binged on a woolly mammoth after a long series of unsuccessful hunts? Or perhaps after finding the first honeycomb after a long, cold winter?

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 05, 2013
at 01:58 AM

Hell... it's a large part of why I eat Paleo in the first place. So I can enjoy all the things that are horrible for me every now and then.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 05, 2013
at 01:50 AM

Judgmental people... you don't "need help" just because you like to throw down and put yourself into a food coma once in awhile. Lighten up... it's completely enjoyable and rewarding in its own way.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 04, 2013
at 06:02 PM

Yes. His weight loss protocol really worked for me. I especially felt that ALA made a difference, as well as the cayenne (which I didn't mention). I took an aged Kyolic, also. I did not see any difference with or without Cissus, except in my pocket.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 04, 2013
at 05:40 AM

Sorry, I misunderstood you. When you said binge, I thought you meant binge as in eating disorder. Never mind!

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on April 04, 2013
at 05:39 AM

Berries are paleo, and unsweetened heavy cream is primal. Sounds clean to me.

24c27817ad9ac518946dda4a131737b5

on April 04, 2013
at 04:58 AM

Induce vomit? 100% effective. What else?

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:45 AM

Thanks, Kash, appreciate it. This seems to also be from 4-hour Body, no?

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:31 AM

Having said that, I don't think I have any emotional or psychological eating problems/reasons, I am a 5'10' 26yo 200lb. male that could stand to lose a few pounds. Perhaps I should clarify what I mean by binge, basically a one-meal free-for-all that would take place anywhere from once every 3 weeks to once every 2 months. I don't think that frequency can seriously impact calories in/out balance. I'm really looking for scientific answers with temporal and quantitative metrics that complete the following phrase, "_____ is known to blunt insulin response if ingested prior to glucose".

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:25 AM

I appreciate all the therapeutic responses and I also appreciate the fact that on Paleohacks people don't always answer the direct question posed but attack it from all angles and I really mean that sincerely. I think it makes for a more open-minded community.

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:19 AM

Like Desmond said, its really a very simple question. There's simply going to be times where I can't hold back and I'd like to know if bluntibg the insulin response would be desirable...if so, how?

0d0842381492a41b2173a04014aae810

(4875)

on April 04, 2013
at 04:17 AM

+1 for fat slowing digestion times, and also +1 for considering some therapy or help with working through the emotional issues that beget binging.

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:16 AM

I'm on paleo because I mostly believe it is optimal in most respects healthwise over SAD and I have no food allergies or sensitivities. I just sometimes really want sugar-laden foods.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 04, 2013
at 04:14 AM

I personally think this is a good question...I enjoy Paleo but I enjoy a good cheat sometimes as well. Would be nice to know if there are any "preventative steps" to take

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 03:59 AM

What type of "help" are you referring to? Also I've been expending lots of energy so strawberries and cream, especially on a holiday is cool with me...It's certainly not a daily occurence.

4cbc4488855b0421943b57de0a9018c2

(212)

on April 04, 2013
at 03:56 AM

Binging may suggest that you are forcing yourself to eat the Paleo diet, and do not really enjoy it or have an absolute need to (ie. dietary problems). Anyways, what reasons do you have to be on the Paleo diet? Are you sensitive to certain foods? Can you limit those and allow yourself everything else?

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8 Answers

3
Ed7403e397077dd1acdbf25c7f6e56ce

on April 04, 2013
at 04:33 AM

Hindu squats, jumping jacks, burpees...

Grapefruit, lemon or lime

Kombucha, kimchi, green tea

100-250mg Alpha-Lipoic Acid, EGCG Green Tea Extract

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:45 AM

Thanks, Kash, appreciate it. This seems to also be from 4-hour Body, no?

5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on April 07, 2013
at 02:34 PM

Kash did you do the full stack or just the ALA?

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 04, 2013
at 06:02 PM

Yes. His weight loss protocol really worked for me. I especially felt that ALA made a difference, as well as the cayenne (which I didn't mention). I took an aged Kyolic, also. I did not see any difference with or without Cissus, except in my pocket.

3
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 04, 2013
at 04:10 AM

In the recesses of your private mind, there is either an emotional or chemical reason you binge or both. Your body is just an organic machine and I'm not aware of how you could mitigate the insulin response other than by eating very slowly or mixing moderate amounts of binge foods with large amounts of low-response foods.

I can see that the emotions of a family get together would prime you mentally for a binge. Is there anything else going on food-wise? Are emotions enough by themselves to send you into a binge or is it a combination of emotions and what you eat?

Speaking from my own history of "binge fever" eating things other than what I was craving only delayed rather than prevented a binge. Doing so actually made my binge bigger and longer as I ate things trying not to binge and then I binged. Being stuffed full of healthy food didn't help, since my binges weren't driven by hunger but by addiction. Willpower worked for a while but emotions could break through my willpower. Over time, I learned you can't really hide from the urge to binge, you either learn how to eliminate the urge or you eventually binge.

What helped was finding out my true underlying binge trigger (wheat) and proving to myself over and over that eating wheat would make me binge and would make me sick. I suffered severe cravings, relapses and illness until I finally, really believed that.

Luckily for me, relapses did make me sick and when I accepted it fully I began to shudder away from wheat. In order for that to work, though, I needed to know wheat was the culprit and I had to relapse and get sick a few times. I have no cravings now.

If you know what your food trigger is and you don't get sick from it, you're going to have to find some other way to break the pattern. Many people recommend talking with a professional counselor. Others benefit from group settings with other bingers.

I wish you well in your efforts to solve the puzzle and break the binge pattern.

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:31 AM

Having said that, I don't think I have any emotional or psychological eating problems/reasons, I am a 5'10' 26yo 200lb. male that could stand to lose a few pounds. Perhaps I should clarify what I mean by binge, basically a one-meal free-for-all that would take place anywhere from once every 3 weeks to once every 2 months. I don't think that frequency can seriously impact calories in/out balance. I'm really looking for scientific answers with temporal and quantitative metrics that complete the following phrase, "_____ is known to blunt insulin response if ingested prior to glucose".

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 04, 2013
at 04:25 AM

I appreciate all the therapeutic responses and I also appreciate the fact that on Paleohacks people don't always answer the direct question posed but attack it from all angles and I really mean that sincerely. I think it makes for a more open-minded community.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 04, 2013
at 05:40 AM

Sorry, I misunderstood you. When you said binge, I thought you meant binge as in eating disorder. Never mind!

C2fefd191418f9a7bd691077ab9b527a

(287)

on April 06, 2013
at 03:35 PM

Nance, when you said you found that wheat triggered your binges, was this from trial and error? Or did you come across a book/article? Or both? I'm starting to feel that way myself... A ricecake was enough to send me into a huge chocolate binge yesterday and then I just ate whatever was in sight...It seems to actually make me hungrier ater a few minutes and then I just HAVE to have what's nearby and quick to get...:/ Just wondering your opinion :)

2
64433a05384cd9717c1aa6bf7e98b661

(15236)

on April 04, 2013
at 05:05 AM

Exercise before you binge... it'll upregulate GLUT4 which allows you to put sugar in your cells more effectively with less insulin.

http://www.jappl.org/content/101/3/934.full

1
81feb1022a28f534867616b9316c7aa4

on April 04, 2013
at 05:21 AM

If you are going to binge then exercise is going to make you more sensitive to the insulin that you do produce, so go life some weights and get in a bit of cardio!

That will keep you extra sensitive to insulin for a couple days atleast :)

1
D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 04, 2013
at 03:53 AM

I don't know that strawberries and whipped heavy cream falls under "squeaky clean" but if that's how you define it then sure.

Also, I would investigate getting some type of treatment or help in the matter before moving forward. My experience has been that these sort of things don't get better with time and it doesn't seem sustainable in the long term either. Well, not without some damage.

That said, I heard eating some fat beforehand helps. Like I said though, I think you may want to reconsider your priorities.

0
142d7e06e608cff536ab78e6ca78ce38

on April 08, 2013
at 08:08 AM

I once suffered from bulimia and used to attend O.A. The only reason I don't at present is because I am living in Thailand where it's not available. A 12 step program for over eaters same principles as for alcoholics.

They strongly advocate that you take one day at a time. Why worry about something a week away, just focus on today and when that day comes focus on that day. I can not binge, i have to have no more than 3 meals a day with no snacks in between. I do this and eat Paelo and it works for me. Take your own food, tell them you have allergies, plan before you go what you are going to eat, write it down and stick to that.

Believe me when you wake in the morning you will feel so good, if not you will feel like crap and the binge can go on for so long because you now have the cravings back. Hey good luck and keep posting it helps too.

0
Fce356005a83353009c11567c217a9bd

on April 07, 2013
at 08:16 AM

I've read coconut oil helps regulate blood sugar even after we've over-indulged.

0
2006ccb2b60f9cc5ba5e8eff8a7abc46

on April 04, 2013
at 09:56 PM

I think you need to seek professional help. Take your health seriously, binging and eating til you are stuffed is not healthy anytime, regardless of what you are eating, not with family, not for "special occasions". I think you should be celebrating your strength for not binging and moving on! Be happy you don't have to recover from binges, look forward to other goals.

6705f05b7e3b08f7a51312f33844ba10

(43)

on April 05, 2013
at 03:00 AM

Wouldn't Grok have binged on a woolly mammoth after a long series of unsuccessful hunts? Or perhaps after finding the first honeycomb after a long, cold winter?

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 06, 2013
at 06:35 PM

Yes, status, Grok would have. That doesn't invalidate jessica's point that doing so wasn't necessarily healthy. Grok also was forced to fast a lot and was in constant motion, something that's nearly impossible to achieve in the modern world.

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