The Fat Liberation Movement: my insulin resistance and saying good bye to my fat

I just did a deep dive into into the Game of Hormones and Enzymes. The Game of Hormones and Enzymes – Insulin Resistance, Sensitivity and Fat metabolism and Game of Hormones and Enzymes – ChatGPT version

Oh boy. I have my work cut out. But there is so much clarity now. Everything makes sense – why I lost weight 10 years ago, and why I am unable to do so lately. So, this is the PLAN:

• Revert Insulin Resistance – increase the sensitivity
  • Only exercise can do anything meaningful here
  • Increase muscle mass -> bigger bucket for glucose
  • Walking -> activate GLUT4, bypassing resistance
  • Fasting -> let the sensitivity be restored to the body
  • Sleep well
• Active fat loss
  • Sustained HSL activation with deficit
  • Keep muscles growing to prevent catabolic
  • Keep insulin low with less sugar and more sleep

Move	Game Effect
Adequate Protein Intake (1.6–2.2g/kg)	Signals body to preserve/build muscle even in deficit
Strength Training	Tells body: “We still need these muscles” → muscles stay protected
Calorie Deficit: Moderate, Not Starvation	Keeps HSL active for fat release without triggering full muscle breakdown
Sleep + Recovery	Keeps cortisol down, testosterone & growth hormone up → muscle-sparing environment
No alcohol or low intake	Prevents disruption of anabolic signals and fat oxidation pathways

Habit	Why It Helps
Fasted exercise	Low insulin + high catecholamines
Low-carb or intermittent fasting	Keeps insulin low, promotes lipolysis
HIIT or resistance training	Boosts epinephrine & growth hormone
Avoid grazing/snacking	Keeps insulin from spiking
Sleep 7–9 hours	Supports hormonal balance

Final Score

When you understand the Game of Hormones and Enzymes, you stop fearing your body and start using it strategically.

• Train your muscles: build a bigger glucose tank
• Time your meals: reduce insulin spikes
• Use movement and fasting to give Team Fat Release time to dominate

⚡️ Reversing Insulin Resistance: Resetting the Game

1. 💪 Build Muscle

• Strength training increases GLUT4 expression
• Muscles soak up glucose without needing much insulin

2. ⌛ Use Time-Restricted Eating

• Fasting reduces insulin levels
• Gives cells a break to reset insulin sensitivity

3. 🌿 Eat Protein and Lower Carb Load

• Less insulin needed
• Less overflow of glucose into fat cells

4. 🏎️ Move After Meals

• Walking activates GLUT4
• Lowers blood sugar without needing insulin

5. 🛌 Sleep and Stress Recovery

• High cortisol worsens insulin resistance
• Deep sleep improves hormone regulation