Slowly extend the amount of time you can go between meals. There are many ways to try intermittent fasting. I prefer to

Continue to eat carbs (or add them back) for your high-intensity exercise. You’ll feel and perform better with healthy carbs on board. You can also consider eating most carbs before and after your workout, as this is when your body is most primed to use them. Have a sweet tooth? Eat your candy before your workout.

As a society, we’ve grown uncomfortable with hunger. We freak out. When the pantry is loaded with snacks, and it’s only a short walk to the kitchen, we find ourselves eating all day long.

I’ve seen clients lose up to eight pounds in a week. That’s motivating! Forget that giving up carbs (keto diets require 15–30g of net carbs per day) long-term is incredibly hard and that it rules out healthy foods like fruits, whole grains, and starchy vegetables.

Also, by definition, you are training your body to be metabolically inflexible. When you give up carbs for a period, your body becomes less efficient at using them whenever you add them back. We evolved to eat both fat and carbs for fuel, so why not train your body to do both?

Think about it this way. When you eat, insulin levels go up. When you’re fasted — meaning a period without eating (sleeping counts), your insulin levels go down. Here are the key points to remember:

If you don’t exercise, start. Exercise is the number one way to boost your metabolism and promote fat-burning. To continue the analogy, when you use your muscles during exercise, insulin doesn’t have to knock as loud for muscle cells to let it in. Exercise doesn’t have to be complicated. See #2. Also, add some components of resistance training a few days a week.

A concept known as the crossover effect, shown in the graph below, demonstrates that our bodies switch from burning a higher percentage of fat to carbs at a certain level of intensity. Aerobic power is simply a measure of how hard your body is working. Zero is when you’re sitting or lying still; 100 is an all-out effort like a sprint.

Insulin is knocking at the door, but eventually, the cells stop letting it in. Then, insulin has to knock louder and louder (meaning the pancreas makes more insulin to get to the cells to respond).

Even for moderate to advanced athletes, training at low to moderate intensity can help push the crossover point further to the right — meaning you’re able to burn fat longer before your body switches energy sources. If you’re not sure what low intensity means, keep your heart rate around 50–70% of your max heart rate. Your max heart rate is generally around 220, minus your age.

I don’t recommend high-intensity work on an empty stomach. You may get away with a few times, but mostly you’ll feel like dog poo — no energy, and you can’t push as hard. I also don’t recommend lifting weights fasted. Protein before a workout will increase muscle protein synthesis — the process by which our bodies repair muscle tissue torn by exercise. This is how our muscles grow.

If you find you can’t go more than a few hours without eating before you start to feel awful, your body isn’t good at functioning on low insulin or burning body fat for energy. You may have to work to increase your time between meals slowly. You can start by cutting out snacks or extending the amount of time before eating breakfast in the morning.

Why so popular? Because most people lose weight — and fast. Each gram of glycogen — the stored form of carbohydrates in the muscles and liver — is accompanied by three to four grams of water. Drive your muscle glycogen super low without replacing it, and you’ll drop water weight.

Metabolic flexibility is how well you can move back and forth between the two fuel sources. The good news is you can use the crossover effect to teach your body to burn more fat. Here’s how:

There is also truth to the claim that your body will burn more fat by eating mostly fat and protein. The keto diet is about 70–75% fat. The problem is few people stick to it long-term. It turns out giving up carbs forever is hard.

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ll notice that there are some things you stumble upon over and over, and normally they beg for that quick solution. A lot of these things do not even need you to install a library to solve it. These are my top 25 collected over the years.