This Is What A Metabolic Scientist Eats In A Day For Blood Sugar Balance

That said, we asked Bikman on this episode of the mindbodygreen podcast to walk us through a "Day in the Life" of a metabolic scientist. Below, find out exactly what he eats in a day. 

"Another breakfast will just be good old-fashioned scrambled eggs and bacon, or we will make omelets," he notes. "Basically, I want to make sure my kids get a lot of protein and whatever fat that comes with it." Bikman, himself, tries to keep his meals pretty low-carb and protein-heavy—although he will dabble in crepe day from time to time. "[Or] I'll have a low-carb meal replacement shake that I blend up," he adds. 

An important caveat: Bikman does not demonize all carbs. Rather, he advises against a bunch of refined carbs. "We get the bulk of our carbohydrates from bags and boxes with barcodes," he explains, which leads to blood sugar spikes, elevated insulin, and potentially insulin resistance down the line.

After dinner, he tries not to eat for the rest of the night. "The single greatest predictor of a good night's sleep is if I go to bed on an empty stomach," he shares. "I really fill up on lunch and eat a smaller dinner by design. I want to go to bed on an emptier stomach, so then I'll sleep well." Now, you also don't want to go to bed hungry—that can activate cortisol, the stress hormone—but eating food too close to bedtime can disrupt your sleep. Here's a list of expert-approved bedtime snacks, if you're feeling peckish. 

Ultimately, Bikman tries to control what he can in terms of diet, but if he has to sacrifice a low-carb meal to spend time with his family, that's A-OK. "I have a life outside the lab that dictates a large part of how I behave, and I wouldn't have it any other way," he shares. "Being a husband and father is my absolute priority." 

We hope you enjoy this episode! And don't forget to subscribe to our podcast on iTunes, Google Podcasts, Spotify, or Amazon Music!