Adopt a low-insulin strategy for metabolic health and fat loss by focusing on dietary changes that keep insulin levels down, rather than just calorie restriction. Lowering insulin increases metabolic rate and promotes fat burning, offering a metabolic advantage.
Reduce consumption of refined sugars and starches, especially those from ultra-processed foods (‘bags and boxes with barcodes’). Prioritize whole fruits and vegetables to minimize glucose and insulin spikes, allowing for periods of lower insulin.
Be liberal with protein and healthy fat intake in your meals. These macronutrients have minimal impact on insulin and blood glucose levels, helping to maintain a low-insulin state and promote satiety.
Space your meals at least four hours apart, avoiding snacks in between. This allows your body periods of lower insulin, which improves insulin sensitivity and gives the body a metabolic break.
Work towards being able to fast from calories for 24 hours. A healthy adult should be able to do this without significant effort; inability may signal metabolic inflexibility.
Look for physical signs such as acanthosis nigricans (darker, crinkled skin, often on the neck) and skin tags (small skin protrusions, often on the neck, armpits, or groin). These are strong indicators of insulin resistance and are reversible with lifestyle changes.
Regularly check fasting insulin (aim for under 6), HbA1c (under 5.4, ideally 5.2), and triglyceride to HDL ratio (under 1.5) to objectively assess and manage your metabolic health. These markers provide a clearer and earlier picture of risk than glucose alone.
Consider using a CGM to observe in real-time how different foods and drinks affect your blood glucose levels. This immediate visual feedback can drive significant behavior change and personalize your dietary choices.
Experiment with a Lumen device to track your body’s fuel source (fat vs. carb burning) and use this feedback to adjust evening carbohydrate intake and meal timing. This can help reinforce beneficial habits like earlier dinners and mindful carb consumption, promoting overnight fat burning.
Identify a strong, personal reason for improving your metabolic health that extends beyond just weight loss (e.g., family, longevity, quality of life). A deeper motivation will provide stronger and more sustainable drive for making lifestyle changes.
Alter your breakfast habits starting tomorrow by either fasting through it (with non-caloric drinks, possibly with a dab of butter for ease) or by consuming a breakfast that controls carbs, prioritizes protein, and includes healthy fats. Breakfast is often the easiest meal to change socially and can significantly impact your metabolic state for the rest of the day.
When pursuing weight loss, mentally frame the process as shrinking your fat cells rather than merely reducing overall body mass. This aligns with the physiological reality of fat loss and can help with mindset.
If initial low-insulin dietary changes are not sufficient for your goals, consider integrating more formal structured fasting protocols. This can further support fat loss and metabolic health.
Women should be mindful that fasting may be harder during the luteal phase (after ovulation, before menstruation) due to progesterone’s hunger-promoting effects; be kind to your body during this time. Fasting may be easier during the follicular phase (leading up to ovulation) as the body is naturally burning more fat.
Explore supplementing with exogenous ketones (specifically Beta-Hydroxybutyrate or BHB) for potential benefits in cognitive function, athletic performance, neurological disorders, and to facilitate easier fasting. Ketones are a preferred fuel for the brain and can enhance metabolic rate.
If supplementing with exogenous ketones, ensure you are getting actual Beta-Hydroxybutyrate (BHB) in its salt or acid form, rather than alcohol precursors. BHB is the main ketone in the blood and these forms are effective without needing conversion by the liver.
Athletes on high-carbohydrate training regimens can consider exogenous ketones to gain an additional fuel source and potential performance advantage. This provides extra fuel that they might otherwise be deprived of due to their carb-heavy regimen.
Investigate supplementing with the L-form of Beta-Hydroxybutyrate (L-BHB) for potential benefits in increasing cardiac output. L-BHB has been shown to increase cardiac output by 40% by dilating arteries, reducing the heart’s workload, which may be relevant for heart failure patients or athletes.
Individuals suffering from gout may consider exploring ketones. Ketones have been shown to undo inflammation caused by uric acid, potentially offering rapid improvement for gout symptoms.
If you have more visceral fat (belly fat), incorporate interventions like cold immersion (ice baths) and exercise. These activities increase epinephrine/adrenaline which specifically targets visceral fat for breakdown.
Consider daily cold immersion (e.g., ice baths) to improve mental calmness, reduce anxiety, enhance sleep quality, and help regulate your body’s circadian rhythm. Cold exposure can act as a ‘wake-up’ signal and improve sleep pressure by evening.
Even if your current metabolic markers are optimal, avoid using them to justify poor lifestyle habits, especially if you are young. Poor habits can still lead to future health problems, even if current markers are good.