Thank you for all the messages regarding Sensibowl. The book will cover all the why, what, and how, but here are the key insights you must care about. Consider this a system designer's perspective on metabolic health after a decade of deep exploration.
The primary principle of any system is to work with it, not against it. Working against a system inevitably creates friction.
The human body is a remarkable system. I've learned more about system design from studying the body than from any other source.
Our metabolic disorders are increasing because we're working against the system, hence the friction.
Here's everything you need to know about how to work with the human system for metabolic health.
Weight loss boils down to a simple biochemical equation. Carbon in and carbon out forms the basis of our body mass. You lose weight when you consume less carbon and release more.
Carbohydrates and fats are carbon molecules. Take glucose, for example, which is C6H12O6, a hydrated carbon 6x. Similarly, fat is a series of carbon chains. Three chains are tied by one glycerol to form your triglyceride. Proteins is another story. They have less carbon ; no wonder you lose weight on the Atkins diet.
So how do you expel carbon? It's simple: by breathing. We inhale O2 and exhale CO2. The difference is the carbon. So, if you're serious about weight loss, control the carbon in and manage the carbon out. The former is easier than the latter. not eating a cookie is easier than burning the carbon from the cookie. When you do both (eat less and move more), you get impressive results.
When you control the glucose rollercoaster in your body, you control insulin. Insulin is a storage hormone. There are medicines to increase insulin but none to decrease it. Fasting is the best way to control insulin spikes. Prolonged periods without eating help reduce glucose spikes, controlling glycation (aging) as well. If you want to lose weight, then intermittent fasting of 18:6 is a good starting point.
Even when you eat during your food window, there are multiple ways to keep the glucose spike under control. Starting with fiber (raw veggies), followed by protein/fat, complex carbs, and ending with simple carbs helps. Walking after a meal enhances the speed of the glycolytic cycle in the cell. These small changes can keep your glucose spike in check and do wonders for your weight.
Movement and the brain are interconnected. Anything that has a brain moves, and vice versa. So, if you have a brain, movement keeps it in excellent shape. Walking in sunlight and/or moonlight helps improve thinking. Also expels carbon out.
Glucose is processed in the liver, muscle, and blood. The liver weighs around 3.5 kg, and blood volume is around 5 liters, with muscles being widespread. If you strengthen and build your muscles, you process glucose better. Hence, strength training is incredibly beneficial.
Fin.
