Residualized to macros, insulin can go up with large portion size.

And similarly, body movement post consumption can reduce it.

Fascinating stuff.

No more bread

Keep your fiber and your veggies. It is a veggie first keto.

I was ridiculously successful with Keto 10 years ago.

But I think I used to over index on fats and really bad hacks like jerky, no fiber, etc. I rarely ate vegetables. I lost the weight, but I did do some damage to my body, as you know.

So, I am now taking a different approach now.

The goal is to reduce the sugar and insulin. But do it in a healthy way.

Insulin and portion size

It is interesting that residualized to macros, the portion size can raise the insulin!

Movement also seems to help it.

Scoop on Insulin Sensitivity

Managing hunger / Insulin sensitivity

It’s all about INSULIN

This is it.

I need to explicitly focus on insulin levels in my body.

The inside tracker test showed me how high my insulin is. So that is broken.

Insulin level is the set point. You reduce the insulin levels, and you reduce the set point.

And we know how to reduce the insulin levels. Explicetly focus on that. Constantly think about it.

Well, it hasnt for me. Really sucks. Sometimes it feels like I have wasted the last year; but then not really.

I remember reading about this point. SIGH man. SIGH.

I want to continue running for the sake of running. But it is not the way to reduce the weight.

I think I need to get back to The Blunt Levers.

Some more thoughts on this video: https://cnsnnts.wordpress.com/2024/05/29/the-no-bs-guide-to-going-from-30-to-10-body-fat-burn-fat-get-lean-adam-schafer-mind-pump/

Honestly, you need complicated steps only to go below like 15% or 10%.

To go from 30% to 15%, you have blunt levers.

You just have pull on the blunt levers

• Sleep to reduce the insulin, reduce cortisol
• NEAT movement to keep insulin low
• High protein to crowd out the bad food
• Strength training

According to the video, the first step to reducing body fat percentage from 30% to 10% is to optimize your health. People tend to focus on calorie restriction and exercise to lose weight, but this can lead to under-consuming nutrients and overtraining. This can stall your progress and make it difficult to lose weight.

Instead, track your steps, sleep, and nutrition for a week. This will help assess your baseline habits. He advises against making drastic changes to your diet initially. Instead, focus on hitting your protein intake goal. This will help crowd out unhealthy foods from your diet naturally.

Also recommended is full-body weight training three times a week. This will help maintain muscle mass, which will boost your metabolism and make it easier to lose fat.

The video emphasizes gradual changes throughout the fat loss journey. This includes slowly adding more activity, increasing intensity through progressive overload, and making small dietary tweaks.

So there are three (I guess four) macros.

Fats, Protein, Carbohydrates and Alcohol

Rethinking your relationship with MACROS

• Protein
  • Building block for muscle
  • Satiates you
  • Maximize this every day
• Fats
  • Hormone expression
  • Too little will stop hormone expression
  • Have just enough
• Carbs
  • Purely to fuel the workload

Protein is the building block. You need to get the right amount every day. The muscles need it. General function of the body require it.

Fats are not needed as much as you think Just a minimal amount

Carbs are essential in a small way, about 50 to 100 grams. But beyond that, they are just fuel.

That is a lot of protein to eat, isnt it?

Broad ideas

• Skyr yoghurt is critical. At least as a snack or a full meal. You can get about 30 or 40 grams from that
• Chicken and salmon will have to be everyday. Will get you 50 to 90 grams
• Protein bar and or protein shake. That’s about 40 grams?
• Maybe one more thing? 20 or 30 grams.

For reference:

https://cnsnnts.wordpress.com/2023/04/10/protein-is-based-on-lean-mass/

Chicken is about 106 calories per 20 grams. This is like the gold standard.

Tuna is about 90 calories per 20 grams holy crap

Salmon is about 145 calories per 20 grams so it’s a bit fatty.

Shrimp is about 82 calories per 20 grams nice

Beef is about 166 calories per 20 grams. Not bad. But the worst so far.

Pork is about 237 calories per 20 grams. The WORST

Eggs is about 260 calories per 20 grams wow not great

Tofu is about 190 calories per 20 grams

Lentils is about 260 calories per 20 grams

Turkey is about 135 calories per 20 grams

Beans is about 320 calories per 20 grams

Peas is about 250 calories per 20 grams

ALMONDS is about 550 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Peanuts is about 480 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!

Whey protein is about 120 calories per 20 grams

Yoghurt is 146 calories per 20 grams

Skyr is 112 calories per 20 grams

There is a classic scene in the Third Book, towards the end, where Harry is hoping for his dad to come to do the ridiculous patronus and repel the dementers. But then realizes – there is no dad. It was actually him from a different timeline. And that he is now the adult – or the type of person who could solve that kind of problem or set of problems for his previous self.

What a great moment that is. I am feeling that right now. I know what needs to be done. Or, rather, I am hoping to perhaps even surprise myself.

But there is no one out there.

And you have to step up, even you don’t want to. Especially if you don’t want to.

Just remember that and keep going brother.

When Jesus came down and did whatever, the whatever was still pretty optimistic and positive. Thats the cool thing about Christianity right? I mean, I don’t believe in it, but it seems to be like that.

Here is the optimistic take

I have worked super hard the last few years. I have the momentum going. I am doing amazing things that I never thought would be possible in the way I thought. No more serial shit. But parallel.

I truely believe I can get this done. I truely believe I will be able to loose 20 pounds and run this marathon.

Fuck man. yes. I can do it. f

This motherfucking toxin bro. This shit – for me – is WORSE than alcohol, cocaine or whatever.

Fuck Carbs. Fuck Sugar. Fuck Glucose. Fuck all this mother fucking bull crap.

This is the only KNOB i m going to control

The muscles will help clean it up fast

The food will help limit it.

I am going to start first. And the revist to see how I am doing. This is DIRECTLY CORRELATED to weight. This will work. I know its going to because my body previously responded to it.

How to flush it?

• Eat less of it
• Muscles
• Eat less food because EVEN A LOT OF FOOD will cause it to go up.

this is going to work. This is it.