This is a HORMONAL issue.

Cortisol, Insulin, etc are just hormonal things. And hormones are mostly impacted by DIET and SLEEP.

Obsess over the Food and Diet.

So important to obsess over this because it is important. And make it easy for yourself.

Fasting ideas

• Phase 1
  • Try simple:
  • Eat from 6 to 10. Eat at Home.
  • Prioritize Food, not Booze
  • Protein before workout Protein after
• Phase 2
  • Try adding in
• Phase 3

It is simple. Just manage the insulin. You want to do this because you want to not see the fate of your parents. And you owe it to yourself to get into great shape once. And you want to run this fucking marathon.

Let the body heal and recover. Manage your hunger. Feel hungry. Embrace it. It’s normal.

Try to put it into two meals. I want to let the insulin come down.

Everyday meals:

• Yoghurt based stuff, about 50 protein
• Additional protein source. 40 grams
• Eggs?

• Chicken / Seafood: 50 / 60 protein
• Protein bar
• Protein snack

• Eating too much fat
• First few weeks of keto feels good.
• Reduce your meals early. Dont eat comfort food
• Measure your ketones
• Don’t stay too long — fat adaption happens over a month.
• Metabolism keeps changing.

HOMA-IR is the direct cause for not loosing weight

STRESSED ACUTELY

• STRESS causes belly fat?
• Driven by cortisol
• Three Fat Depots. Half a kg liver fat is INSANE. Sugar and Alcohol

• If you are not stressed, you will not have a belly
• If you are acquiring visceral fat, then that means something is wrong with the sympathetic nervous system.

1. Muscle related
   • Slow recovery, etc.
2. Slow healing
3. Hair, nails and skin
   • Keratin and Collagen
   • Weak and brittle nails, hair, flaky skin!!!!!!
4. Digestive issues
   • Amylase maltase
5. Frequent infections
6. Hormone Imbalance (including INSULIN)
7. Fatigue
   • ANEMIA!! HEMOGLOBIN PROTEIN!!!!!!
   • WOW this could be IT
8. Cognition
   • Brain fog
9. Bone
10. Edema?

Digestion is dependent on STRESS.

What is protein?

I need to get this down. This is a first order issue now.

Insulin STOPS YOU FROM LOOSING WEIGHT.

INSULIN IS BAD FOR YOUR PANCREAS

Fuck this shit now.

• Alcohol
  • It impairs liver function for GLUCOSE and INSULIN
  • One to Two drinks a day is probably fine.
  • No more beer.

• Fructose
  • Impairs the liver. It DDoSs it.

• Some foods dont impact blood sugar, but impact insulin. Protein is one. But looks like this is fine. So this is all good.

Remember that insulin MAXES out. And then you go into a spiral. It is over then.

Rapidly approaching the end of the year. And the Marathon.

I can’t loose stem now.