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.

Hey man. Take a few deep breadths.

Take another one. Feel the breadth go in from your nose, and then exhale.

Notice the breadth. And then slow it down.

Now the mind is clearer.

Fixate your mind on a few things. There are too many distractions in the world. On twitter, sports, etc. There are also distractions in food. All the restaurants, doordashes, etc. There are also so many people who can pull your attention towards them.

A regular detox of attention and food is necessary. Today I am fasting. I don’t want to be so metabolically broken that I cannot do a 48 hour fast.

My goal for the next few months is to get my insulin low, add some muscle, and loose weight.

And I want to build up to 20 miles a week for the marathon.

I am having doubts about this marathon. I am freaking out a bit. But it’s okay. I think I can still get it done.

Rev up the engine. It’s better to keep it going than to restart it.

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

---

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