In biology, homeostasis is defined as the ability to maintain a constant internal environment in response to environmental changes.

Basically, your body likes to keep shit constant. One of the main things your body likes to keep constant is your blood sugar levels. Too high, your body cells dehydrate and you die, too low, then there isn’t enough glucose to sustain respiration and well, you die, so there are several feedback mechanisms in place to keep that shit on lock.

Now you’re probably thinking that insulin and blood sugar is something that only diabetics should be concerned with, but actually, this is something that can be manipulated to promote fat loss, not “weight loss”(aka water and glycogen and a bit of fat ), FAT LOSS.

When your liver detects higher blood sugar than normal, insulin is secreted to bring these levels back down to normal. This happens in two ways. The first way is that the insulin instructs your muscle and liver cells to take up excess glucose from the bloodstream to be stored as glycogen. The second way, which relates to the topic of the post is by inhibiting gluconeogenesis

Gluconeogenesis literally means “creating new glucose”. The body is capable of synthesising new glucose from non-carbohydrate sources such as amino acids and FAT, this is what people mean when they say “burning fat”. So in a nutshell, if your insulin is too high, then it is impossible for your body to burn fat and you won’t be seeing those sexy rock solid abs of yours any time soon.

On the other side of the coin, we have the hormone glucagon. This is what the liver secretes in response to low blood sugar levels. It is the antagonist to insulin, meaning it acts in the opposite way. Glucagon promotes the breakdown of glycogen and promotes gluconeogenesis to raise the blood sugar levels back to an acceptable level. You with me so far?

So, if you want to get lean, then it is in your best interest to keep your INSULIN levels LOWER and your GLUCAGON levels HIGHER to promote the breakdown of fat into glucose. The good news is that this isn’t even hard to do and imma tell you how to do it.

1.) Significantly reduce your simple carbohydrate intake.

Simple carbs refers to refined sugar, shit like bread and wheat and starchy veggies (starch is just lots of glucose joined together), no more soda, chocolate and the like. Its not rocket science. Simple carbs spike your insulin, so try to limit yourself to no more than 30 grams per day. Complex carbs such however are fine, I’d advise trying to get most of your calorie intake from complex carbs, protein and fats.

2.) Fasting

There are several ways to fast. Intermittent, 48 hours, many people recommend OMAD (one meal a day). Pick one which best suits you and your lifestyle. The general idea is that the longer you go without food in your system, the lower your blood sugar will be so the lower insulin will be and the higher your glucagon will be to maintain your blood sugar levels, getting rid of all those nasty chub-chubbs in the process, the fatter you are the longer you can fast. I recommend drinking lots of water and black coffee to suppress appetite which makes this a lot easier. Our ancestors went for days at a time without eating, you’ll be fine.

The rest is just basic fitness advice, get plenty of sleep and regular exercise.

When people ask how to reduce body fat, more often than not they will be met with the classic “calories in calories out” response and while being in a calorie deficit definitely helps, its worth noting that not all calories are created equal, and if you’re getting most calories from simple carbs then your insulin will still be high and it will make losing that fat a hell of a lot harder, even whilst on a calorie deficit. Its no coincidence that obesity levels skyrocketed in the US since they started adding corn syrup to everything.

https://youtu.be/5F5o0a4p_3U