What to Do Before, During, and After a Big Meal

I’m not a proponent of overeating, considering it one of the most detrimental habits due to its constant energy surplus effect. Overeating overwhelms your system, leaving cells full, organs strained, and hormonal balance disrupted. It even triggers inflammation, leading to chronic inflammation with repeated occurrences, not to mention its contribution to obesity.

Yet, as humans, we indulge. Whether for celebratory occasions like Thanksgiving or birthdays, or simply out of desire, occasional overeating happens. So, how can we mitigate its adverse effects and perhaps turn it into a positive experience? Let’s explore some strategies:

Engage in a Hard Workout: Prioritize a vigorous workout before a large meal. This enhances nutrient partitioning, improves insulin sensitivity, and boosts muscle protein synthesis, mitigating metabolic consequences.

Consider Berberine: Taking berberine before the meal aids in blood glucose regulation and increases metabolic rate, counteracting the effects of overconsumption.

Consume Vinegar: Ingesting vinegar before a carbohydrate-rich meal enhances glucose tolerance and reduces glucose response, prepping the body for improved glucose utilization.

Fast Beforehand: Consider fasting or consuming light meals leading up to the feast. This approach minimizes the negative metabolic effects of overconsumption while maximizing enjoyment.

Prioritize Protein: Load up on protein-rich foods first, followed by fats and then carbohydrates. Protein’s satiating effect helps prevent excessive intake of other macronutrients.

Include Gelatinous Foods or Collagen: These contain glycine, which aids in reducing blood glucose levels and offsets the methionine load from muscle meat.

Enjoy Red Wine: Red wine during the meal offers health benefits, including reducing oxidative stress and blood pressure spikes associated with overeating.

Opt for an Early Dinner: Start the meal earlier than usual to allow ample time for digestion before bedtime, enhancing sleep quality.

Sip Coffee Afterward: Coffee post-meal aids digestion and settles the stomach, provided caffeine sensitivity isn’t a concern.

Take a Walk: A brief walk after eating aids digestion and helps regulate blood glucose and fatty acid levels, promoting overall well-being.

In conclusion, while overeating should not become a habit, employing these strategies for special occasions can help mitigate its negative effects and make the experience more enjoyable and health-conscious.