• Calorie deficit to welcome Team Fat Liberation
  • Use MacroFactor (for now) to track this. Be as religious. as you can.
• Strenght Training to keep remembering that Muscle is important
  • Use StrongLIfts as the foundation. Keep Progressing
• Walk 15k steps per day to actually burn the fat and GLUT4 it
  • Use the Steps Counter and Strava
• Fast often to aggressively fix the insulin resistance
  • Zero Challenges

This is hard. It will take time. Keep relenting.

You ran a marathon. It took you a long time to get that going too. And this will happen as well.

People who have never run a marathon run a marathon, just like you.

People who have never lost a lot of weight loose weight and sculpt their bodies, just like you will.

So, what lessons can I learn?

• Strava is my obsession. I love to see the progress, and keep pushing
  • So, I will use another app for metabolic and weight health
  • I have evaluated a lot. Trying out macrofactor now, and something for steps.
• The plan
  • I ran, or tried to run a certain number of miles per week.
    • So, I will try to stick with a 4x plan.

The 4 Horsemen

• Calorie deficit to welcome Team Fat Liberation
  • Use MacroFactor (for now) to track this. Be as religious. as you can.
• Strenght Training to keep remembering that Muscle is important
  • Use StrongLIfts as the foundation. Keep Progressing
• Walk 15k steps per day to actually burn the fat and GLUT4 it
  • Use the Steps Counter and Strava
• Fast often to aggressively fix the insulin resistance
  • Zero Challenges

• 15k steps
• Takes 48 hours of deficit for the body to bring Fat Liberation onto the field
• Takes 2 weeks of Zone 2 cardio consistently to get Mitochondria stuff

One equation I have is : 1000 steps per 0.45

My baseline is that I get about 7.5k steps a day. Thats about 3.5 miles

So, I just need to add another 3.5 miles. That’s just a 5k. That should be EASY.

My pace is like 22 mins per mile. So, slow walking, lets say it is 90 minutes extra.

• Baseline walk to work is 0.5 + 0.5 which is 1 mile
  • I can extend this to 1.5 miles taking half long route. Or 2 miles taking full long rout
  • + 0.5 to +1.0
• Office to my favorite lunch place is 0.7 mile. I can extend this to 1 mile
  • + 1.0
• Super long walk home, can be 2.5 miles. Many options
  • +2.5

• Base case will be to do a 5k route in the park. Good thing is that I can do this on my way home
  • +3.5!! Tough but doable. Not everyday.

90 minutes of walking. I will need audio books for this. Or long podcasts.

There is a delicate balance of knowing that you know something, and also knowing that there are some unknown unknowns.

The big thing I learned is that glucose / insulin is not purely a KETO thing.

It’s not only about eating Keto and reducing the Insulin spikes. That’s just one way.

Another way is to WORKOUT and activate the GLUT4

I understand this pathway: eating keto reducing insulin spikes which open the doors to the fat in the cells. A failure mode of this is eating too much saturated fat which I just dont want to do.

The other pathway: Zone 2 Walking, 15k steps and Strength training leads to GLUT4 activation, which reduces the glucose in the blood, thus reducing insulin spikes. Additionally, low intensity workouts also activate shuttling of fat.

Remember that thing about fat adaptation? I used to think that only keto could do it? Remember those phrases : eat fat to loose fat. This is FALSE.

The classic route is Calorie deficit + low insulin + active HSL = fat leaves fat cells and gets burned.

But there are alternative paths. And I am finding this super interesting.

let’s goooo

You ran the New York Marathon brother, wtf.

Loosing this weight is not going to be that hard. It will be similar in many ways, but not as hard.

You need to switch off the brain, and keep walking and doing the strength work. Keep the food clean, but the biggest issue is the time to be spent. Let’s hyper optimizer.

Imagine you have to get to 6 sessions of 1 hour a day at zone 2 FUCK. I’ll do it.

It is reminding me of the marathon. I got a good way to track it all.

Thats my main explanation right now. The fact that I have not lost weight in the last week.

Fine, whatever. You have this thing. Let’s resolve it.

I have Four Pillars

• Eat in a deficit and very low carb (less than 50 grams)
• Walk often, before / after meals to activate the GLUT4 – increase mitochondrial density
  • Formal has to be 3 times a week of 60 mins fuck
• Strength train to build muscle, which is the IR sync
  • Has to be 3 times a week
• Fast to give your body time.
  • Occassional 24 to 48 hours

Why Zone 2 and Walking is SO IMPORTANT – and it will be brutal

This is intense. But, if you want to get rid of severe insulin resistance, this is needed

Fuck dude, you are going to need to AMP IT UP – 15000 steps. This is the ONLY way to loose the weight. You will need to spend the time.

Benefits of Cardio Z2

• Increases the amount of mitochondria
• Improves the flexibility of using Fat. And oh boy, do I feel this.
• GLUT4 at the top of the cells, so sensitivity improves
• Wider density of arteries

The Recipe

• You will need 15000 steps per day average FUCK. That’s 7 miles walking a day. 10 KM per day.
  • 400 calories every 5000 steps, every 2.5 miles
• Stay at 135bpm
• LOW IMPACT
• Increase informal cardio so just walk longer distances
• Formal cardio is incline walking in ZONE 2
• Increase FREQUENCY first

• Slowly progress
  • It has to be 15000 daily steps.
  • Spend the time.

Weight has not moved. But I am not giving this up at all. Fuck this.

The body is not a mysterious black box.

If you are not loosing weight, that means insulin is high. This was not going to be easy. This is going to be harder than the marathon. But, if you can do the marathon, you can fucking do this too.

This is it brother.

Reduce the insulin. Continue working on your strength.

I am going to log every fucking single thing. Lets reevaluate in one week.