Overview
This lecture provides a step-by-step approach to sustainable weight loss and optimal metabolic health, focusing on insulin management, inflammation reduction, mitochondrial function, and the impact of lifestyle choices such as fasting, food choices, movement, and mindset.
Insulin & Fat Burning
- Insulin is the primary hormone that signals fat storage; high insulin = fat storage, low insulin = fat burning.
- Carbohydrates create the biggest insulin response; processed carbs spike insulin more than whole-food carbs.
- Limit high-insulin foods: oats, breads, grains, fruit, fruit juices, rice, potatoes, and legumes.
- Replace with insulin-friendly options: cauliflower rice, eggs, red meats, poultry, and small fatty fish (SMASH: sardines, mackerel, anchovies, salmon, herring).
- Recommended daily carb intake: ≤100g (ideally <50g for faster results).
- Eat 30g protein per meal for satiety and hormone regulation.
- Eliminate snacking; stick to three meals a day to minimize insulin spikes.
Inflammation & Food Choices
- Chronic cellular inflammation disrupts fat burning; avoid processed vegetable oils (canola, corn, soybean, etc.).
- Replace unhealthy fats with saturated (butter, ghee, tallow, coconut oil) and monounsaturated fats (olive, avocado oil).
- Avoid artificial sweeteners and added sugars; use stevia, monk fruit, or raw honey sparingly.
- Beware of high-fructose corn syrup and its many hidden names in ingredient lists.
Meal Timing & Lifestyle Habits
- Close the kitchen at least 3 hours before bedtime to improve fat burning during sleep and reduce morning hunger.
- Walking after your largest meal blunts post-meal glucose spikes and supports fat loss.
- Cold exposure (e.g., cold showers or plunges) for 11 minutes/week can boost metabolism and dopamine.
Mitochondrial Health & Hormesis
- Healthy mitochondria are essential for energy, fat burning, and disease prevention.
- Mitochondrial killers include heavy metals, processed carbs, seed oils, pesticides, alcohol, and antibiotics.
- Enhance mitochondrial function via: sprints, compound exercises, daily walking, intermittent fasting, ketosis, heat/cold therapy, and gratitude.
- Supplements and foods to support mitochondria: MCT oil (especially C8/MCT), resveratrol, apple cider vinegar, magnesium, copper, glutathione, and melatonin.
Fasting & Metabolic Flexibility
- Fasting reduces insulin, triggers fat burning, and activates cell cleanup (autophagy).
- Sample fasting schedule: week 1—cut carbs/snacks; week 2—16:8 fasting window and one 24-hour fast per week; week 3+—increase to 3 extended fasts/week.
- Meal timing (time-restricted eating) enhances metabolic flexibility and longevity, even if total calories are unchanged.
Weight Loss Medications & Natural Alternatives
- Drugs like Ozempic mimic natural satiety hormones (GLP-1), but natural foods (protein, bitter greens, spices) can boost GLP-1.
- Long-term use of such drugs can lead to muscle loss and adverse effects; building healthy habits is crucial for lasting results.
Social & Psychological Factors
- Positive emotions, purpose, and gratitude enhance mitochondrial health and overall well-being.
- Social engagement, physical activity, reducing chronic stress, and turning off negative news support brain and body health.
Key Terms & Definitions
- Insulin — Hormone controlling blood sugar and fat storage.
- Ketosis — Metabolic state using fat-derived ketones for energy.
- Autophagy — Cellular process cleaning up damaged components.
- Time-Restricted Eating (TRE) — Eating within a specific daily window.
- Mitochondrial Uncoupling — Process increasing energy expenditure and reducing oxidative stress.
- Hormesis — Beneficial adaptation to mild, repeated stress.
- GLP-1 — Gut hormone enhancing satiety and insulin response.
Action Items / Next Steps
- Limit daily carbs to ≤100g, prefer <50g for best results.
- Eliminate processed seed oils and avoid added sugars/sweeteners.
- Eat three protein-rich meals daily, no snacks.
- Close the kitchen at least 3 hours before bed.
- Incorporate post-meal walks and weekly cold exposure.
- Begin intermittent fasting: start with 16:8, add 24-hour fasts as tolerated.
- Practice gratitude and reduce exposure to negative news.