Cleaning Crew
Happy Thanksgiving Eve!
Let’s get right into it. This will definitely be the least popular hack of the week, but that’s why it’s not first and it’s not last. I sandwiched this baby right in the middle! Today we’re talking about snacking.
I want to start by telling you that I really enjoy snacks. I have a snacky house. My kids each take one or two snacks to school each day. Snacks are a fixture in our life. As a person, I am pro-snack.
However, I recently discovered that, as a future NTP, I should reconsider my position. It all started when I was introduced to a special mechanism called the Migrating Motor Complex (or MMC). This is one of my favorite things I’ve learned about, and I think it’s because it has to do with cleaning.
What is the MMC? This is a series of wave-like contractions (first discovered in dogs) that occur in the stomach and small intestine during a fasted state. What is the need for contractions moving through our system if there’s no food to digest? GREAT question. The MMC is picking up dead cells, bacteria, bone (yes, bone), and leftover food particles, and sending it south to be eliminated.
Scientists have termed this pattern “the intestinal housekeeper”, and that visual has really stuck with me. There’s a wave-like cleaning crew moving through my stomach and small intestine in between my meals. It’s protecting me from conditions like Small Intestinal Bacterial Overgrowth (SIBO) which can cause nausea, bloating, abdominal pain, and more. It’s also getting my stomach squeaky clean before my next meal. Who doesn’t love a good clean-up?
Unfortunately, the MMC will only kick into gear about 90 minutes after your last meal. Eating a snack will halt the process and restart the clock. I acknowledge this is a huge bummer.
I used to think that anti-snack guidance was intended to limit calories (and I chose to ignore that), but now I find out I’m interrupting the cleaning crew just when they’re getting to work. I mean, how much can I empathize with this? Trying to clean up the kitchen, and a pack of wild animals enters the scene to present 20lbs of “artwork”, empty snack bags, and dirty shoes. Jesus, give me strength!
That’s what our bodies are trying to do, too. So, you know where this is going.
Hack #3: Avoid the Thanksgiving graze.
As best you can, limit the snacks you’re eating in between meals. Is this pleasant? No. But with practice, it can be easy. It just requires being a little more mindful (demure!) about the number of passes you’re taking through the kitchen. Are you truly feeling hungry? Then eat! If not, keep walking.
How long should you wait between meals to optimize your MMC function? Research says between 3-5 hours. And remember, we all get a fast overnight while we’re sleeping, so the MMC can really get to work then.
I personally fast about 12-14 hours overnight, and eat my meals at approximately 8am, 12pm, and 5:30pm.
Trust me, I know your counter is about to fill up with seasonal treats and gifts from friends and neighbors. My brother-in-law made homemade potato chips, for Pete’s sake! But all I have to do is picture my cleaning crew coming to a screeching halt, with the job half-done, and I can make the conscious choice to wait until my next meal. This is not about deprivation — just timing.
Does this mean I’m cutting down my calories? No way. That is not the goal here. In fact, I would suggest quite the opposite. Ensure you’re eating enough fiber (first!), protein, healthy fat, and carbohydrates at each meal this week. You’ll stay satiated longer and pass right by the snack board with the pleasure of knowing your cleaning crew has all the time they need.
We are in this together!
xoxo
Brianna
