Insulin Resistance is a disease. To correct this disease, you need a temporary intervention.

• Heal the pancreas
• Reduce the insulin load
• Keep BG low so that you can heal.

This is a temporary state. It will allow your body to heal itself.

After that, you need to move into “maintenance mode”. In this mode, you don’t need to be so intense, but you cannot spike things back.

I’ll tell you one thing. i think you are eating like you are at maintanence. But this is not enough to heal.

F(for healing) < F(maintenance)

Remember the special services. Deep breadths is AMAZING in the moment of STRESS.

• Normal people, blood sugar response is not as high
• So insulin dump is not that high
• But in disregulated people, sugar response is HIGH
• So insulin response is HIGH
• This stops stuff from coming out.

Body responded to the blood panel. That’s good.

liver, triglycerides, etc.

Cardio seems to have helped.

A1C also marginally improved.

The modern world has some strange and deadly incentive structures.

FANG pays million dollar salaries to hire people whose MAIN JOB is to hack your attention. To make you spend more time on their apps wasting time. To sell you more products.

Finance pays million dollar salaries to people to make more money using money.

Similarly, Big Food has spent DECADES paying scientists to perfect snacks that maximally impact addiction in the human body. The foods you buy today have been A/B tested to provide the biggest insulin spikes, to build cravings, to not satisfy you, to block leptin, etc.

This is UNBELIEVABLE. Seriously.

Don’t get TRICKED by Big Food. Don’t get sucked in by restaurants. Don’t let them win.

Your body is IMPORTANT. Protect it from these VULTURES.

The enzymes going back to better than normal is so good.

It’s the decision I made with alcohol. I have to constantly remain paranoid about this.

• Lose the first 25–30 lb through food control. This is probably the biggest multi-system lever: weight, insulin resistance/A1c, BP, triglycerides, and liver.
• High-protein, moderately low-carb, low-saturated-fat diet. Think lean protein + vegetables/fiber + mostly unsaturated fats—not dirty keto.
• Strength 2–3×/week + moderate cardio/walking. Strength for muscle/body composition; cardio because your triglycerides and metabolic markers clearly respond to it.
• Fix the iron deficiency
• Make sleep/recovery a real intervention. Better sleep should help appetite control, glucose regulation, BP, recovery, and your ability to execute everything else.

https://cnsnnts.blog/2026/08/09/i-am-learning-about-my-body/

Weight: diet structure >>> cardio
A1c/insulin: adiposity + food quality + activity, currently obscured by iron deficiency
Triglycerides: very responsive to activity/diet
LDL/ApoB: persistent baseline tendency + meaningful diet/activity modulation
Iron: vulnerable when intake falls / endurance rises
Liver: surprisingly responsive even without major weight loss

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Number 1 – the body does move. The markers will move if given the right impulses. My body is not broken in any deep way. It definitely responds under the hood to the right pressures.

I think the biggest question has been to craft the RIGHT pressure for MY body.

1. Your weight seems much more diet-responsive than exercise-responsive
food structure → large weight effect
cardio → surprisingly modest weight effect

In your own data, fasting did not compensate for diet quality.

2. Your triglycerides are probably your fastest lifestyle-response biomarker

Look at this sequence:

Your TG appear very responsive to the overall combination of activity, carbohydrate quality, alcohol/food intake and metabolic fitness.

The 2024 marathon period gave you a TG/HDL ratio as low as 1.0. That’s a huge contrast with 3.8 in the bad-diet/IF period.

3. LDL behaves differently—and this is important

Your LDL history is remarkably persistent:

You spent years changing weight, keto, fasting, exercise and diet, and LDL frequently lived around

That suggests there is probably a fairly strong baseline component to your LDL phenotype that lifestyle modifies rather than completely determines. I wouldn’t call that proven genetic hypercholesterolemia from these numbers alone, but it’s unlikely that LDL is simply a reflection of whether you exercised last month.

So I would treat LDL/ApoB as its own project, rather than assuming weight loss or A1c improvement automatically fixes it.

4. Your glucose story is subtler than “you’re getting more diabetic”

fasting glucose has generally been pretty unimpressive

But there’s now a giant confounder: iron deficiency.

5. The iron timeline is probably the most clinically important experiment

6. Your liver may actually be the most encouraging result

Your current AST ALT are excellent liver-enzyme values.

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Thing to do	Why / what your history suggests	Subsystems likely affected
Maintain a consistent calorie deficit	Diet has moved your weight much more than large increases in cardio. Weight loss should also improve several downstream markers.	Weight, A1c/insulin, BP, liver
Moderately low-carb diet	You seem to do well metabolically with carbohydrate restriction, but there’s no obvious need for extreme keto. Helps appetite control and triglycerides.	Weight, A1c/insulin, triglycerides
High protein (~170–200 g/day)	Improves satiety and helps preserve muscle during substantial weight loss.	Weight, muscle/body composition, glucose
Strength train 2–3×/week	Preserves/increases lean mass while dieting and improves glucose disposal without requiring huge exercise volume.	Weight/body composition, A1c/insulin, longevity
Moderate cardio 2–3×/week	Your 2024 high-cardio period produced your best TG/HDL phenotype. Cardio seems metabolically valuable even when it doesn’t reduce your weight.	Triglycerides, HDL, A1c/insulin, cardiovascular fitness
Walk frequently / stay active daily	Gives much of the insulin-sensitivity benefit without the recovery cost of marathon training.	A1c/insulin, triglycerides, BP, weight
Don’t use marathon training as a weight-loss tool	You trained heavily . Huge exercise volume didn’t overcome your food/energy balance.	Weight, recovery, iron
Keep red meat, but favor lean cuts	Completely eliminating it removes an efficient heme-iron source; fatty red meat can work against LDL goals.	Iron, hemoglobin, LDL/ApoB
Favor olive oil, fish, nuts, avocado over butter/fatty meat	Your LDL has repeatedly been high, including during dirty-keto periods. Fat quality matters.	LDL, ApoB, cardiovascular risk
Avoid “dirty keto”	Your 2013 keto phenotype had good TG/HDL but high LDL. Keto solved one lipid problem while leaving another.	LDL/ApoB, triglycerides, weight
Use IF only if it makes eating less easier	IF + poor diet in 2016 still produced TG Timing isn’t enough.	Weight mainly
Replete iron	Your iron stores went low	Iron, hemoglobin, energy/exercise capacity
Don’t optimize around A1c alone until iron improves	Iron deficiency can distort A1c.	Glucose assessment
Consider CGM / post-meal glucose temporarily	Would tell you whether the issue is post-meal excursions rather than fasting glucose and avoids some of the current A1c ambiguity.	A1c/insulin strategy
Prioritize ~25–30 lb of initial weight loss	Probably your biggest single multi-system intervention. First milestone around 30 less	Weight, A1c, insulin, BP, liver, triglycerides
Keep alcohol low	Your ALT has improved from as high as despite remaining heavy. Protect that improvement.	Liver, triglycerides, weight, BP
Improve sleep toward 7+ hours	Poor sleep makes appetite, insulin sensitivity, BP, recovery and weight control harder simultaneously.	Weight, A1c/insulin, BP, recovery
Address possible sleep apnea	If present, improving sleep quality could be a surprisingly large metabolic and cardiovascular lever.	BP, glucose, weight regulation, energy
Repeat LDL + ApoB after ~3 months of the optimized plan	Your LDL seems partly lifestyle-responsive but also persistently elevated across very different lifestyles.	Cardiovascular risk
Get Lp(a) once if not already measured	Helps determine how aggressive you should be about lifetime LDL/ApoB exposure.	Cardiovascular risk

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I heard this in a Magnus Carlsen interview.

The basic idea that AI + human >>>>> human or AI alone. Chess shows evidence of this, but also other fields increasingly so.

So here is my thinking. I am going to combine a few different things

• I overthink. I am smart but I overthink. I will still use my brain a lot.
• I will augment it with AI. Put my health data in there and try to understand patterns.
• And I will also augment this with a concierge doctor. I think they will put me on the right path.

Things are becoming clearer than ever before. I think i am understanding my body well.

This is the right age to maximize the change and start shifting the train’s path.

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https://en.wikipedia.org/wiki/Advanced_chess

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