2000 calories are the minimum for most women, yes, 2000 calories. (read here about the Minnesota starvation study at 1500 calories) If you are not eating enough, things can start to shut down or run at a lower function. It is like when your cell phone battery is low and the brightness level drops. Your body is just prioritizing survival over thriving. Another example is right before your car runs out of gas, the AC stops, or the power steering goes out. You can’t go 70 miles per hour without gas, nor can your body.
One of the 1st signs that you are not eating enough is poor SLEEP! Sleep-related issues like insomnia, trouble falling, and trouble staying asleep can be a sign of not eating enough. Because when you don’t eat enough food, your liver basically doesn’t have enough stored glycogen or stored glucose to go a long period without glucose being taken in.
Your liver can store around 400 grams of glucose, which your body needs to operate your brain, and all your other functions while sleeping. A normal-weight adult requires 200g of glucose per day, two-thirds of which is specificity needed by the brain. The brain competes with the rest of the body for glucose when levels dip very low, such as during starvation mode. Yes, the brain can use ketones, but it is a long, hard process, and if you are in starvation mode, it can elevate ALL the stress hormones.
So if you don’t eat enough, your liver doesn’t have enough stored glycogen to pull from when you’re sleeping, so your body, when it can’t have the glucose from your liver and your liver is basically like, “I don’t have the energy to produce energy” it sends a message to your adrenals, “produce cortisol” this breaks down muscle. Cortisol is a stress hormone. This message catabolizes all the muscles and makes its own sugar.
We need sugar before bed; find out how and why
It takes a very complex process, and using lots of energy, to even make that sugar or glucose called gluconeogenesis, which it does in stages. First is using alcohol, then ketones, protein, carbs, and finally fats unless it doesn’t feel safe. When the liver or the adrenals send those signals to break down tissue, you should make more glucose, and then when these stress hormones are released, people will usually wake up at night.
This is also the “high” you get when eating low carb; this is an adrenaline spike from the adrenals. How long before your adrenals wear out? This signal raises blood sugar, therefore raising insulin, and insulin stores the fat or keeps it in storage to save your life. Your body is in a tug of war over fat stores because it is a RICH energy source. It’s because your body’s cells are like, “We can’t fall asleep for a long time because we’re not sure if we’re gonna wake up, so we’re waking you up now, just to tell you, “Oh hey, something might not be right” Sleeping problems are one of the first symptoms of not eating enough. Usually, your other body functions will not be touched; it’s usually not being able to sleep that shows up first. Your body really wants to be able to rest because that’s when the body finds time to repair, it can then break down stored fat, and if it can’t rest to repair, you will have many other issues down the road. Still, it can’t have the same “power” to stay asleep because it’s in survival mode. Glycogen is a nice quiet process that uses very little energy. Your body is not sure if you’re literally going to be able to survive an 8-hour stretch without nourishing it. Your liver detoxes around 2 am to 4 am and needs energy. At this time, it breaks down fat, where the toxins are stored. I experienced wakeups or a racing mind at bedtime while doing keto and extended fasting.
According to GHK, liver problems are caused by starvation issues both mentally and physically.
This elevated blood sugar in the morning is what is used to diagnose diabetes because your body has failed to store enough glycogen, so the adrenaline has your sugar elevated.
You want your body to be metabolically flexible, have some ketones and glycogen in reserve, and easily flex between the two. You do not want to fuel your body 24/7 with ketones, nor do you want to use sugar 24/7. That is what our hunger cues are for. It is about balance, not restricting carbs, fats, proteins, food groups, or calories. Does your body trust you enough NOT to store excess glucose as fat? When it asks for food, do you give it food? Or do you keep filling the tank until it overflows into your fat cells when it is full?
But someone told you, you needed to eat every 2 or 3 hours, or you needed to fast, or no sugar or no fat, or eat at a certain time. But what has your body’s healing wisdom been SCREAMING AT YOU? ARE YOU LISTENING?
If you are overweight, you already have sugar dysregulation, and it is only a matter” of time before a “body system” is broken down to keep this regulation undetectable. Diabetics already have a wonderful way of detecting this over-fueling or under-fueling of the body called hunger and fullness. PAY ATTENTION!! If you do not trust your hunger and fullness signals or have forgotten how to listen, all you have to do is take your Blood sugar before eating. Find your trigger, your blood sugar will trend down, and your fat will be utilized.
Hypoglycemia, the first of five stages leading to diabetes, is a sign of poor fat digestion and utilization. Hypoglycemia is what wakes you up at night and causes anxiety keeping you awake. Has anyone ever told you that?
If you are or know someone struggling to get their glucose numbers under control, keep storing fat in their cells, or have sleep problems, send them this blog.
Do you know someone who, no matter what they do or eat, their doctor is unhappy with their numbers?
Do you feel like a failure or that your body is failing you?
Do you feel alone and confused with all the conflicting advice?
Did you have a period of time it worked, but now it doesn’t?
In Health
Heather Carlile
