Transcription
Insulin resistance is silently storing fat around your organs and wrecking your energy. And I fixed mine faster than any doctor said was possible without medication. Look, if you feel foggy, inflamed, and tired after eating, you need to hear this. These five shifts saved my metabolism and could save yours, too.
Look, before I found these tools, I was in the worst shape of my life. Look at these photos. I was obese physically, obese mentally. I had erectile dysfunction, high blood pressure, inflammation, tired after eating. I was completely inflamed. Then I applied these five shifts. And in just a few months, I looked like this. This is my transformation. Here's the after photo for those watching on YouTube. I lost 80 lbs of fat. I went from 34% body fat to single-digit body fat. Completely transformed my health. That was 18 years ago. And I've kept it off because of these five easy shifts.
Let's start with the first shift I made. Look, this one shift might reverse your insulin resistance faster than keto and fasting. Snacking, even healthy snacks, is the number one driver of high insulin. Why? Because every bite of food ignites an insulin response. Even keto snacks, even almonds and nuts and seeds and protein shakes and kombucha drinks, heck, even your handful of berries. And most people are spiking their insulin levels over 17 times a day. That was me. I was thinking I was doing something healthy by snacking and grazing and keeping my metabolism revved up. I was actually teaching my metabolism to be a sugar burner. And over years, this destroyed my metabolism. You see, when you're snacking and grazing, your metabolism never rests. You're burning sugar, not fat. And you know what's crazy? My doctor never asked me how many times I was eating throughout the day. There was never a discussion about even the term insulin resistance. He simply said, "Hey, we have some medications that could lower your blood pressure and lower your blood sugar. Oh, you have erectile dysfunction? We also have a medication for that." He thought I was crazy. 23 years old, sitting in my doctor's office, I'm explaining all these symptoms. He didn't believe me. He gaslit me. Have you ever been gaslit by your doctor? It's not a good feeling.
So, I simply just ate two or three full meals per day. I stopped snacking in between those meals. And you know what happened? I had more energy. I started burning fat and I slept better at night. Not to mention a lot of my digestive issues, which I had a ton of, bloating, gas, diarrhea, that started to improve almost immediately.
The second shift that I adopted is I stopped eating at least 3 hours before bed. So, no more late-night dinners or late-night snacking. And this one made a huge difference for me. Stopping food at least three hours before bed was one of the fastest insulin-reversing changes that I ever made. Here's why. I found out that after sunset, insulin sensitivity plummets by like 30 to 50%. So, by eating these late-night meals, I was in the habit of doing or even snacking too close to bedtime. I would be spiking my blood sugar levels much higher than if I ate that same meal or snack earlier in the day. And what most people don't get is that any spike in insulin, especially at night, shuts off a very important hormone called growth hormone. This is your body's number one fat-burning hormone. It's also an anti-aging hormone, a muscle-building hormone. I don't know if you knew this, but people pay thousands of dollars every month for doctors to inject human growth hormone because of all the benefits. When you get it injected, there are side effects. Well, you can get a natural increase in human growth hormone when you just close the kitchen, stop eating 3 hours before bed. That's exactly what I did. When you eat too close to bed, not only are you shutting off human growth hormone, your liver can't detox, your liver can't repair, and it can't burn fat while you're digesting food at rest. So, I was constantly waking up foggy, puffy, and hungry. And I explained this to my doctor. I said, "Doc, even though I've been in bed for eight hours, I still wake up feeling unrested, hungry, and angry. Hungry and angry. Hangry." And never did my doctor ask, "Are you eating too close to bedtime? What are you having at night?" This was a self-discovery on my end. So, the first week that I stopped eating 3 hours before bed, here's what I noticed. My morning blood sugar levels improved. My deep sleep skyrocketed. And that is important because deep sleep is where you actually burn the most fat. You burn more fat and use more calories during deep sleep and also REM sleep than at the gym working out. I also noticed my inflammation dropped, my lower back, my achy knees and joints. That improved almost immediately. I stopped waking up starving and I finally began burning fat while I was sleeping. So, I woke up in the morning, looked in the mirror, and I had a slimmer stomach, slimmer waistline. So, your action step is no food at least 3 hours before bed. If you go to bed at 11:00 p.m., kitchen should be closed by 8:00 p.m. at the latest. You want to do this to give your body a runway into fat-burning mode.
The third shift I started to apply is that I walked after every meal, especially after the biggest meal of the day, which for me was was dinner. I think this is the lowest effort, highest leverage habit that I've ever adopted. Simple 10 to 20-minute walk after my meals accomplished the following. I lowered my glucose and insulin response from that meal by 30%. By going for that walk, I moved a portion of that glucose into my muscle without the use of insulin. So, this prevented these post-meal crashes and fatigue I used to get, which relied me on getting a snack or something with sugar to keep my energy levels up temporarily. This also pulled fat from my liver. It reduced inflammation, helped tremendously with my digestion, and it also helped tighten my appetite later on. See, when you go for a walk after a meal, it creates a sponge to absorb the glucose. So, your body or pancreas doesn't have to produce as much insulin to clear that glucose. Super cool. You see, you can literally reverse insulin resistance with one single decision after every meal. Don't sit down. Go for a walk. So, your action step here is after all meals, go for at least a 10-minute walk. Now, if that's impossible because of your schedule, then what I want you to do is after your biggest meal of the day, go for a 20-minute walk. Oh, you'll notice a difference right away.
The fourth shift that I made is that I implemented a 24-hour water fast once a week. This was like a reset button for my metabolism and my insulin resistance. By doing a 24-hour fast once a week, I was able to drop insulin to its lowest weekly point. I was also able to activate a cellular cleanup process called autophagy. This is a very important process if you have insulin resistance or if you're overweight because when you have insulin resistance, your little battery packs within your cells called the mitochondria are not able to produce enough energy and burn fat efficiently. So autophagy, which is activated during a 24-hour fast, also activates something called mphagy. I want you to think of Pac-Man going within your cells, cleaning out junk, fixing mitochondria that are damaged, not producing energy or burning fat, and replacing them with healthier cells and healthier mitochondria. This also repairs dysfunctional cells. It reduces overall inflammation. It improves liver function, boosts mental clarity, and I spoke about that very important hormone called human growth hormone early on, how it's a very important fat-burning hormone. Well, I realized that studies were showing there's a 2,000% increase in this very important fat-burning hormone, growth hormone, after a 24-hour fast. Now, that's in men. What about you ladies out there? Still a huge increase, 1300% increase in human growth hormone in women after a 24-hour fast. You see, this one shift gave me a breakthrough I never got from what my doctor suggested is just eat less and move more. So, your action step after you've mastered the first three shifts is to add the fourth shift and incorporate a 24-hour fast once a week. Choose any day. And you will go either dinner to dinner, lunch to lunch, or breakfast to breakfast once a week. I typically did this from Sunday to Monday where I would be done eating at 6:00 p.m. on Sunday and then I would fast until Monday at 6:00 p.m. Now, what did I have during that window? I just had coffee and tea and unflavored electrolytes. No food, no snacks. You add this to your protocol, oh, you will accelerate your results. And I did the same thing.
Now, let's discuss the shift number five that I started to implement after I mastered these first four shifts. I was feeling so good and so energized, less inflamed, I started sprinting. This is one of the fastest ways to achieve insulin sensitivity. And no, my doctor never suggested, why don't you sprint? Look, you don't need hours of exercise. You don't even need a gym membership. You just need 20 seconds of high-intensity sprints. One 20-second sprint can raise human growth hormone by up to 450% for hours after the sprint. It increases insulin sensitivity. It activates something called mitochondrial biogenesis. What does that mean? That is the creation of new battery packs within your cells. Mitochondria. The more battery packs you create, the more energy your cells produce. The more energy your cells produce, the more calories your body burns just sitting on the couch. This lowers visceral fat, the fat around your organs. It balances cortisol and improves mood and energy. So, the routine that I follow that I want you to adopt after you've mastered the first four shifts is to do a 20-second sprint. And when I say sprint, like all-out effort, like you are running for your life. And then you rest for 90 seconds after that 20-second sprint. That's one round. 20-second sprint, 90-second rest. That's one round. You do three rounds of that. Only twice per week is needed. Now, if you have bad knees or a bad back or you can't do sprints, you could do it on a bicycle or you could do it in a swimming pool. That all works. And this isn't about weight loss. It's about teaching yourselves to use fuel.
Again, see, my doctor was so f when I had insulin resistance and obesity, my doctor was so focused on teaching me to lose weight. His philosophy was, I need you to lose weight so you could be healthy. And I discovered that's actually not how the body works. You don't lose weight to get healthy. You get healthy to lose weight. These five shifts help you get healthy, lowers insulin, lowers inflammation, and the weight comes off as a side effect. You know, one of the biggest realizations I've ever had is that I actually never had a weight problem. You don't have a weight problem. It's a weight symptom. The real problem is inflammation and hormones. And these five shifts tackle that at the root cause. What's incredible is that it doesn't require willpower. It doesn't require counting calories and no medication as well. And most of these options are completely free. I want you to know that insulin resistance doesn't mean your metabolism is broken. It means your timing, your habits, and hormones need correction. So do the five shifts, stop eating before bed, stop snacking in between meals, walk after your meals, do a weekly 24-hour fast, and sprint once or twice a week. And watch what it does to transform your insulin resistance, your fat loss, and your overall health. These shifts saved my life, and they could save yours, too.
Now, I'm going to address the questions you submitted on this topic to give you more clarity on these tips. Before I do, I want to give you a valuable free resource that will actually help what I shared today take your results to the next level. If you've tried everything to lose those last 10 lbs, and nothing is working, stop what you were doing. This simple egg-based protocol has helped thousands of my students torch fat, cut cravings, and drop up to 10 lbs in just 7 days with no starvation, no tracking. Heck, no BS. It works by hacking your metabolism using eggs, healthy fats, and strategic intermittent fasting to put your body in deep fat-burning mode. This is metabolic warfare, and it's free. Click the first link in the description box right below, or scan the QR code on the screen for those watching on YouTube to download your free guide right now. You're just 7 days away from seeing real change in the mirror.
Now, let's get to your questions. What should I eat for my two to three meals if I'm cutting out snacks? When we think about insulin, we got to look at the three macronutrients that we eat. We have carbohydrates, we have protein, we have fat. Well, carbohydrates, especially processed carbs, but all carbohydrates, as you can see on the graph on the screen here on YouTube, gets you the biggest blood insulin response out of those three macronutrients. Protein is a very moderate response, and fat barely moves the dial on insulin. So, what I would recommend is increasing protein and fat, decreasing carbohydrates. If you could take your total carbohydrates under 100 grams total for those two to three meals, you're going to accelerate your results. Look, even if you don't do that and just follow those five shifts, you'll get benefits and results. But if you do this tip and lower the carbs to under 100 grams per day, you'll get even more results.
How long does it take to actually reverse insulin resistance using these five shifts? For me, it took about three months to reverse my insulin resistance, pre-diabetes, and high blood pressure. Some people could do it in weeks. Some people it takes months. The thing to understand is that you will make progress, especially as you're consistent with these five shifts.
Can I still drink coffee inside the 3-hour window before bed? I wouldn't recommend coffee, caffeine too close to bedtime. If it's uh tea, that's herbal and non-decaffeinated tea, that's fine, but not coffee before bed.
Can I do longer fasts or is 24 hours enough? Look, I'm a big fan of longer fasts. 30 hours, 36, even 72 or 100. But if you're new to this, start with 24. Master that on a week-to-week basis, and then you can work your way up to building up to maybe 36 or 72 once a week.
Do I have to sprint outdoors or can I sprint on a bike, rower, or a treadmill? Oh, yeah. I didn't bring this up. So, you could sprint outside. You could also do it on a rowing machine or even a treadmill or even like a a bicycle that's stationary or an outdoor bike. All of that works. The goal is all-out effort. 20 seconds no matter what the uh driver is for that.
Will these five shifts work if I'm vegetarian or vegan? 100%. Right. They fit right into any dietary philosophy you follow because they're not really it's not really changing your diet. It's changing the timing and some different habits and it's mostly free to make these shifts. So yes, whatever diet you follow, carnivore, keto, paleo, vegan, whatever, futarian, you could apply these five shifts and benefit.
Should I check insulin and glucose while doing this? Look, I always think that's a great idea. You don't have to, but one of the most important lab tests to get done is called a fasting insulin blood test. You want that between 3 and 6. Anything over 10, it's considered insulin resistance. So maybe you test at the beginning of this protocol, right before you start it, and then let's say 30 or 60 days after and see the results. If you want to check your blood sugar, that's always a good idea. You could use a finger prick machine to check your blood sugar or even a continuous glucose monitor. I think those are awesome options.
What's the biggest mistake people make when trying to reverse insulin resistance? You know, in general, the biggest mistake people make is that they overcomplicate things. They add too many things all at once. So, look, these five shifts are are very simple to do. Um, it doesn't require a lot of money or time. I recommend starting with the first shift, mastering that, and then moving on to the second shift. The philosophy that I teach my fat loss academy students is one tweak a week, right? So maybe that one shift is the one tweak a week and then the second shift is the next tweak a week. A lot of people overcomplicate things and think you need to spend a lot of money to do this. You don't. Keep it simple. Get progress. You don't have to worry about perfection. Just get momentum.
I hope these five shifts made a huge difference for you, especially if you're struggling with your weight and insulin resistance. If you know somebody that is struggling with their weight and insulin resistance, please share this episode with them. Thank you so much for watching. Thank you so much for listening. And hey, doctors not only got it wrong when it came to my metabolism, they also lied about sugar. And I just published a keynote on this is why you still can't burn belly fat. It will shock you. Here is a clip from that keynote. Click the video on the screen and I'll see you in that next video. Obesity is a big topic these days because Harvard put out a paper a couple years ago, 5 years, 2030, 50% of the population in the US will be obese. If we ask most people, they will tell you that it's because of our genetics. These stats that I gave you on heart disease, cancer, autism, it's because of genetics. As a matter of fact, there was even