Carbs are going to glucose

Fats are going to be stored

Protein is going to the muscles

FUCK FUCK FUCK: 70% of prediabetes will become diabetic

FUCK FUCK FUCK

We are going to FUCKING OWN THIS SHIT.

Cut down on this fucking sugar bull shit

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It is INSULIN RESISTANCE

Fuck, even 5.5 A1C is bad… concerning. At 5.7 you are at PREDIABETES.

Bro, A1C is a LOGRITHMIC scale

Small changes in A1C lead to BIG changes in INSULIN.

• Fructose, alcohol.
• It is HARD to eat A LOT OF FOOD if you eat only WHOLE FOODS
• CHRONIC STRESS causes IR
• Inflammation – processed seed oils.
• ARTIFICIAL SWEETNER

How to reduce it

• DIET IS THE BEST WAY TO DO IT

SLEEP

Tests

• Insulin

• NMR – size and particles of LDL particles.
  • a lot of small LDL particles means you ahve inflammation
• Lp(a)
• CRP: C-reactive protein
• Homocysteine, if this builds up, it is bad

Go deeper:

• Microbiome Sequencing?
• Omega 3 and Omega 6 ratios

How to fix it:

• Chill out!
• REAL FOOD
• Exercise
• Reduce the number of meals
• Low to moderate carbohydrates
• Natural fats, good quality protein
• Get a lot of different foods

I have high hscrp. High insulin. High A1C. Maybe high LDL.

To address all this, I need to invert my diet. High protein, and some fats. And lots of veggies, fatty fish etc.

Completely avoid sugars, alcohol, beans, fried food, outside food.

This is also a problem. It is high.

Okay, so I am now forming a new diet based solution to this. Wait up.

• Body fat is regulated by a thermostat
• This is based on insulin level. Leptin level. It is based on the hormones.
• You want to fix the hormones, and then the deficit makes sense.

• Incretins are the opposite of insulin when it comes to the thermostat
• GIP and GLP1

• Body fat is tightly regulated. It is a store of energy.

• Incretin
  • makes us feel full
  • keeps us full
  • Slows gastric emptying!
• Hunger is purely hormonal

• “Stomach is full” is a mechanism to stop you from eating.

• Incretin is from the intestine.
• It goes to the brain,

• Nausia

How to increase incretin

• Eat more fats – olive oil has a lot of GLP / GIP response. WOW
• Eat more protein! It increases GLP
• Eat more Fiber: Resistance starch. GLP goes UP
• BITTER foods. Activates incretin
• Tumeric

Improve air -> muscle cycle

• Easy run should be EASY enough
• Easy runs help with the efficiency cycle
• Be in zone 2
• Increase volume
• Cross training

• Intense runs reduce less fat

These are “workouts”. These are not “easy runs”

It’s more about TIME rather than DISTANCE.

• Tempo Runs
  • Threshold runs
  • Lactate threshold runs
  • Sustained effort at MODERATELY HARD pace
  • 20 minute sustain it
  • No Rest
  • 10 min warm up, 10 minute cool down
  • Pace? Has to be pace management. Keep a constant PACE
  • No breaks.
  • Bread and butter stuff
• Intervals
  • Run and rest
  • 1 minute to 7 minute HARD interval
  • Hard run, shorter time
• Fartlek
  • Sprint
  • Then slow down
  • Have fun with it
  • 2 min ON, 1 min OFF, for like 10 times
  • Good starting workout

I used to be that kind of guy. I loved destroying myself. But lately, I have lost that urge.

That is good.

Thats 2x faster than me.