Dude, I cannot let this happen to me. Fuck no. I know what Mom and Dad have to deal with. Fuck this shit – I will not let this shit get to me.

Remember 10 years ago how brutal you were about this. How seriously you were taking this shit. Remember I used to think about Tom Hanks, Kevin Hartman, etc. I used to obsess over Jason Fung.

Insulin will stop fat burning. So, reduce the fucking insulin

It is about the hormones. Stop the spikes, reduce the carbs. Cut down on the food. And exercise a lot more

I just broke my 5k PR by a solid amount. I am so happy dude.

Honestly, when I started my run, I didn’t expect to do well. I hadnt run in 3 weeks. I just wanted to get it done. But once I started running, I realized that I was actually fast. And I didn’t want to waste time.

And then I was just off. Halfway through I realized I was super fast and so could break the 5k record.

I want to be able to run without worry of my heart. The doctor freaked me out a bit. Tomorrow, I have a stress test. Let’s hope its all clear. Hopefully I will get the all clear and then I can focus on the marathon goal.

This will be an epic year.

My A1C is “high”. It’s correlated with lack of weight loss.

Let’s analyze this shit. This is purely a diet and exercise thing. I am eating my way to death. Or worse – cardiac issues and diabetes. What the fuck is this bullshit bro. Fuck this crap.

• Eat -> veggies / fiber and then protein and then carbs
• Pancreas and animal fats don’t go well together. Instead – avocado, good fats, fish and olive oil and nuts.
• Supplements:
  • DCI d-chiro-inositol
  • berberine
  • cinnamon
  • black seed oil
  • gymnema sylvestre
  • citrus bergamot
  • slin pills
• Oatmeal without sugar or anything.
• fiber before protein
• Strength training
• Walking
• SLEEP
• Just add a lot more veggies you are not eating a lot.

Framework /u/fishnbun

• A1C of 6.2 to 4.9
• No processed foods – No rice, no pasta, no pizza, no potatoes, no bread
• No grazing
• 16/8 intermittent fasting
• One 48/72 hour fast per month
• Active — 10,000 steps per day
• Yerba mate + iron + berberine

Framework /u/SuurAlaOrolo

• Breakfast has to be protein first
• Walk after every meal for One Mile to Two Miles
• Protein first meals

Framework /u/TheGoodinator

• Stress!!! He quit his job
• Moderate carbs (100 per day)
• Veggies first. LOTS of veggies.
• Less fatty stuff like cheese and red meat. More fish, eggs, etc.
• No late night eating

Framework /u/bnnnel

• Better Sleep
• less stress!!!
• Strength workouts
• Cardio
• Moving after eating (walking or jumpin)
• < 60g

I am liking this 100%.

Some minor slip ups, but literally nothing going on man. I love this.

I fucking love zero alc beer tbh.

Chest

I am trying to lower my carbohydrate intake a lot.

Clearly the food situation is not working out otherwise.

Remember, this is HORMONAL. Not about Calories. Refresh how you are logging stuff.

Keep an eye out for CARBS and PROTEINS.

I can do it. I have evidence of wins.

I hate the taste. It tastes like shit. Shitty beer tastes like shit. There is no flavor. Even buffalo trace tastes like shit.

Cocktails taste great but it’s not the booze in them that does it – it’s the sugar. Like espresso martini.

I hate the bloat.

And then the eating. Holy shit. So useless bullshit stuff. Already didn’t enjoy the booze and now I have to deal with the dangerous food stuff.

I don’t like the guy I become under its influence.

So fuck it.

Insulin state of mind

• Remove sugar from your diet COMPLETELY. It’s a cigarette.
  • Look, sugar is in everything
  • There are other words: Sucrose, Glucose, Fructose, Maltose, Dextrose, Molasses, etc.
  • No desserts anymore.
• Reduce snacking
  • No need to constantly keep pushing your insulin levels up.
• Breakfast is not important. Skip it
  • Its petit dejeuner
  • Eggs are good.
• Alcohol is sugar
  • Two glasses of red wine is fine.
  • Alcohol generally has less impact on insulin resistance.
  • The problem is the FOOD you eat when drunk. And you KNOW this.
• Coffee is great.
• Green tea is great
• Upgrade your grains
  • Whole > White / processed
  • Chia
  • Quinoa
• Moderate your protein
  • Don’t use the processed stuff
• Increase FATS
  • Natural Fats
    • Olive oil
• Protective factors
  • Kojuc
  • Vinegar
  • Fiber

Fasting

This is also a critical part of the whole equation

TLDR: Don’t restrict Calories. Restrict Insulin.

You need different levels or resolution to truly understand obesity.

At the highest level, it is the basic: calories in – calories out

But, there are things deeper than this. It’s more like f(calories in) – g(calories out) and this gets impacted due to that.

And also, f is connected with g!!! They are correlated somewhat.

Role of hormones

Fung says that obesity is a hormonal issue. But also genetic unfortunately.

Lets focus on the hormonal side. We need to go deep into how the cell stores and releases fat. What governs that. The calories in part is important because that energy is needed to do things like heat generation, muscle production, etc. But, some of it can be stored as fat.

It’s not the “excess” necessarily. That makes no sense to the body. The body is not keeping some precise track of this shit. Its all about the fucking hormones.

• You eat food
  • Either your body heat increases
  • Or it gets stored as fat

That branch is controlled by the fucking hormones. Out of whack hormones will shut the fucking body down. This is EXACTLY what is happening with me.

Ghrelin

The hunger hormone. Its a peptide hormone. When you loose weight naively you will increase this. You will feel hungrier and so you will nullify the work.

Protein, healthy fats, sleep fix this.

Leptin

The satiety hormone

It’s all about the insulin

Control this and its good

Incretin effect and Cephalic phase

Glucose is only correlated with Insulin. It’s not 1. Insulin is probably super high. Some things like Sucralose will increase insulin, but not glucose. Holy shit — whey protein spikes up insulin.

Look at Insulin Index

Glucagon-Like Peptide 1 (GLP-1) is a Incretin hormone

Hormonal theory of obesity

Insulin causes obesity. People who take insulin become fat. It influences your brain.

The goal is to LOWER INSULIN – it will lower SET POINT

Obesity is hormonal dysregulation of fat accumulation. Thats it.

Cortisol

This is another thing that causes the body to become fat.

High stress causes increase in glucose. But then that glucose is not burnt off, which causes elevation of Insulin.

Sleep deprivation causes high cortisol

Artificial sweeteners INCREASE INSULIN

I am pretty pissed off about the lack of progress on the weight front. Some of my health markers are not great. My a1c is a bit high. BP is high. Iron is low. Vit D is low. Ldl is kinda high. And weight is insane.

Remember this: Should I cure obesity rapidly

Obesity is a fucking disease. It is a hormonal disease. I will write more about it later but for now, it is important to know that it is a hormonal and nutrient deficiency disease.

I have run a lot. The running has helped me reduce my ldl a bit. Probably my cardiac system has gotten better. But – it is NOT helping me loose weight or address other issues like a1c.

Stacking of signals

You have to keep incrementally adding new things to transition your body over to the new state. The efficiency of the system will become better.

• Running
• Calorie control
• Give up booze
• Strength Training
• Six day schedule
• Keto diet
• Supplementation
• Sleep