DIETARY PATTERN
Steady Meals — No Fasting
For conditions where blood sugar stability or regular energy intake is critical. Anti-crash eating.
Core Principles
Eat every 3-4 hours. Never skip meals. Protein + fat + complex carb at every meal. No intermittent fasting. No caffeine on empty stomach. Protein FIRST at each meal (stabilizes glucose). Light snack before bed if morning fog is an issue.
Sample Day
Eggs + avocado + sourdough toast (within 1 hour of waking)
Greek yogurt + handful nuts
Chicken + sweet potato + mixed salad + olive oil
Apple + cheese or nut butter
Fish + rice + roasted vegetables
Small handful almonds + banana (if needed)
Evidence Base
Moderate-Strong — Migraine: NICE CG150 (skipping meals is a trigger). POTS: consensus (fasting worsens volume depletion). Blood sugar: food-order RCTs 2024-2025. ME/CFS: Bateman-Horne pacing guidelines.
Important: This Is Not a Diet
This is about STABILITY, not restriction. Eat enough. If you have POTS, ME/CFS, or migraine, fasting is harmful, not healing. Ignore intermittent fasting trends if you crash.
Causes That Benefit From This Pattern
Map Your Pattern First
Diet is one piece of the puzzle. Mapping the pattern first helps you decide which dietary approach is worth testing.
Map Your Pattern