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Fat burning is about hormones, not just cutting calories. Understanding the hormones that burn fat versus those that store fat, and how to trigger or avoid them, can make you successful. Doctors may assess hormones and, if they find low testosterone, they may prescribe testosterone. Among fat-burning hormones, insulin is the key one. Insulin is made by the pancreas and it does a lot of things, including helping you store fat. You cannot burn fat if insulin is too high. Even if you boost other fat-burning hormones, if insulin—the fat-making hormone—is elevated, it nullifies all of the other hormones that help you lose weight.

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Here's why you should stop eating your carbs naked. What do you mean naked carbs? Naked carbs are any carb rich food we eat without protein or fat. This can be bread. This can be pasta. This can be rice, and this can also be certain types of fruits and vegetables. When we eat carbs in isolation, they cause a big spike in our blood sugar. These spikes in blood sugar have negative impacts on both our short term and our long term health. Here are some of the side effects. However, when we pair the same foods with protein and fat, the blood sugar response is much lower and much more stable, which is better for our energy and better for our health. Follow me for more tips on keeping your blood sugar stable.

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There's no mystery in why people gain weight. If you eat more calories than you burn, then you gain weight. It's as simple as that. But it's not just the amount of calories, it's the type of calories that really make a difference. You can consume virtually unlimited amounts of sugar without getting full. They get absorbed very quickly because the fiber in the bran have been removed, and they cause your blood sugar to zoom up. But the insulin also accelerates the conversion of calories into fat, and so you get a double whammy get all these calories that don't fill you up and you're more likely to convert them into fat. And when you live healthier, the weight comes off naturally and tends to stay off at the same time.

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Muscles are where you dispose of glucose, and our ability to metabolize glucose and regulate glucose levels is central to our existence on this planet. When we get it just a little bit wrong, we go to hell in a handbasket. That's what type two diabetes is. The difference between you and someone with type two diabetes is an extra one teaspoon of glucose in the bloodstream. The most important part of blood sugar regulation is having muscles that are big enough to put the glucose into, and that are insulin sensitive enough to respond to the signal of insulin. That's how critical it is that we regulate our blood sugar.

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Sugar, not fat, causes fat accumulation. When sugar is consumed, insulin levels increase. Insulin's primary role is to inhibit other forms of energy use, including fat metabolism. Consequently, fat accumulates in the blood, leading to elevated blood fat levels. Individuals with high sugar intake tend to have elevated triglycerides due to high insulin levels. High insulin levels are generally associated with diets rich in sugar, especially refined sugars.

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Burning fat is about hormones, not just cutting calories. Understanding fat-burning versus fat-storing hormones is key. Insulin, made by the pancreas, is a main hormone that helps you store fat. If insulin levels are too high, you cannot burn fat. Elevated insulin nullifies all other fat-burning hormones, preventing weight loss.

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Another factor that's very important is the frequency of eating. If you're snacking, if you're eating between meals, if you're even eating three meals a day, that can slow things down. Because one of the triggers for insulin, the fat storing hormone, is eating in general. So the less you eat, the better. The less you snack, the better. Any food, will stimulate insulin, and then that will make you a little bit more hungry. So we want to get you in a state where you're, burning your own fat and you're satisfied and you're not hungry anymore. So we wanna combine the low carb with eating less frequent, like two meals a day or even one meal a day. That will produce huge effects, and because you're not craving, it'll make it easier to do.

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Low insulin levels allow the body to oxidize more fat. Several factors impact insulin and glucagon, shifting the body toward fat burning. Berberine, derived from a plant, and metformin are increasingly used to lower blood glucose. These compounds effectively reduce blood glucose, which in turn lowers insulin, potentially increasing fat oxidation. Insulin inhibits fat oxidation, the process of converting fatty acids into ATP in the mitochondria. Therefore, maintaining low insulin levels enhances fat oxidation.

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When glucose is ingested, it causes a glucose spike in the bloodstream, which insulin lowers. The higher the glucose, the more insulin the pancreas releases. Insulin sequesters glucose to the liver and fat for storage. Insulin's job is to take whatever you're not burning and put it into fat for storage. Insulin is the energy storage hormone. If you're active, glucose will clear into muscle, so blood glucose won't rise as much and the pancreas will put out less insulin. If you didn't exercise, the insulin will take the excess glucose in your blood and store it as fat. This insulin rise is particularly egregious in terms of metabolic disease.

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Different foods affect blood sugar and hormones differently. Oranges have more fiber than orange juice, leading to a slower blood sugar spike and preventing crashes. High fiber foods keep you full and help burn fat. While calories matter, the impact on hormones is crucial. Increasing fiber intake can control blood sugar and insulin levels, aiding weight loss and overall health. The food industry pushes calorie counting over hormone regulation to shift blame onto consumers.

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Naked carbs are any carb rich food we eat without protein or fat. This can be bread. This can be pasta. This can also be certain types of fruits and vegetables. When we eat carbs in isolation, they cause a big spike in our blood sugar. These spikes in blood sugar have negative impacts on both our short term and our long term health. However, when we pair the same foods with protein and fat, the blood sugar response is much lower and much more stable, which is better for our energy and better for our health. Follow me for more tips on keeping your blood sugar stable.

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When insulin is low, you do place your system in a position to oxidize more fat. There are going to be a number of things that impact insulin and glucagon that are going to shift the body toward more fat burning. And so for instance, berberine, which comes from a plant or metformin are compounds that are now in kind of growing use for reducing blood glucose. They are very potent at reducing blood glucose, which will reduce insulin and thereby can increase fat oxidation. And that's because, as I mentioned before, fat oxidation, this conversion of fatty acids into ATP in the mitochondria is inhibited by insulin. So if you keep insulin low, you're going to increase that process.

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Speaker 0 explains that you cannot lose belly fat if your insulin is high, calling insulin the dictator hormone that tells your body to store food as fat. He notes that measuring insulin in a lab can cost about $100 and results are volatile and can vary based on inconsequential factors (e.g., “did you fart in the car on the way to the lab?”). Instead, he recommends using a glucose meter, which does not require a prescription. He instructs: eat supper tonight, then wake up after eight to twelve hours of fasting and measure your blood sugar. If your blood sugar first thing in the morning is greater than 100 milligrams per deciliter, your insulin is too high, and you will not be able to lose that belly fat. To hack this, he emphasizes closely looking at what causes insulin to spike. He states that when you eat carbohydrates, the insulin spikes the highest; protein causes a smaller spike, and fat stimulates insulin the least.

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A study claims that eating foods in the right order can reduce your overall glucose spike by 73% and your insulin spike by 48%. The right order is veggies first, proteins and fats second, and starches and sugars last. For example, a meal with broccoli, salmon, pasta, avocado and chocolate should be consumed as broccoli first, then the salmon and the avocado, then the and then the chocolate. The scientific theory shows that you can still eat the meals you love while reducing the impact on glucose levels. It emphasizes sequence over total composition, suggesting the order influences post-meal glucose response.

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You just ate, but you're already starving. And if you're always hungry, insulin resistant might be the thing that's tricking your brain. Here's one of the things that are happening. High insulin actually blocks a hormone called leptin, and that helps you feel full. But because it's being blocked by the high levels of insulin, now you're constantly getting the message to eat and feel hungry. So when you thought it was your problem, it's actually a hormone issue in your brain. But there's an easy fix. Get rid of the sugars. And by doing this, you add more protein and fats to your meal, like fish, chicken, turkey, fats like avocado, olive oil, and nuts. And don't forget those veggies because they decrease inflammation. This slows your digestion and will keep you full longer and decrease insulin resistance that's blocking leptin that doesn't let you feel full.

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Insulin levels may remain high regardless of diet, which defines insulin resistance. Fasting is likely the most effective method to lower insulin because it's impossible to consume fewer than zero calories. Therefore, fasting is the most effective dietary approach for reducing insulin. While exercise plays a role, fasting is the most effective dietary method to lower insulin levels.

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This video discusses how excess glucose in the body leads to fat storage and insulin resistance. When the body can't store more glucose in muscles and liver, it goes to fat cells. Insulin pushes glucose into these cells, but constant snacking leads to insulin resistance. The body produces more insulin to clear glucose, causing a war in the body. As insulin levels rise, cells become more resistant, leading to health issues.

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When insulin is low, you do place your system in a position to oxidize more fat. There are going to be a number of things that impact insulin and glucagon that are going to shift the body toward more fat burning. berberine, which comes from a plant or metformin are compounds that are now in kind of growing use for reducing blood glucose. They are very potent at reducing blood glucose, which will reduce insulin and thereby can increase fat oxidation. And that's because, as I mentioned before, fat oxidation is conversion of fatty acids into ATP in the mitochondria is inhibited by insulin. So if you keep insulin low, you're going to increase that process.

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Whenever we eat anything, it will turn to glucose in our blood. This glucose in our blood gives us energy. In order for our body to access the energy from this glucose, our body releases insulin. This insulin is the key to our cells. It allows the glucose to enter our muscles and our organs to be used for energy and help them work. The more we eat, the more glucose is released and the more insulin is required to get that into our muscles and our organs, which allows our body to function. If we run out of room in our organs and our muscles, but we still have all this glucose in our bloodstream, where does it go? It goes into our liver to be stored for later. All of this extra glucose gets stored as fat.

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'postprandial glucose response' that means blood glucose levels going up after a meal. 'a high glycemic index food, something that's definitely like a refined carbohydrate, for example, that'll really smash you.' 'You're gonna get this really sharp peak in glucose and then like a drop and or a sugar crash as people like to call it.' 'it's really hard for your brain to to be functioning properly with that postprandial glucose response.' 'Not everyone responds well to a ketogenic diet, and I certainly don't think it's easy to continue on forever.' 'avoiding refined carbohydrates is is an easy no brainer.' 'What do you need from there? Nothing. No micronutrients. You no protein. Right?' ''Like, you're not getting anything from that.'

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Insulin determines whether the body stores or burns fat. When you eat, insulin levels rise, signaling the body to store calories as fat. High insulin prevents the body from burning stored fat for energy. Only when insulin levels decrease can the body access and burn stored fat.

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And the reason that a fat cell can grow and shrink is fat cells absorb what are called triglycerides. Triglycerides are formed from a multitude of different things, but generally speaking, let's just say it's just food in general. It's usually carbohydrates, but we'll just say it's food in general. When you consume food, and you're consuming food every two or three hours like a lot of the fitness industry wants us to do, or like we've heard is healthy, what happens is insulin allows these fat cells to get larger. It allows triglycerides to be absorbed by the fat cell, allowing them to expand. So basically what we have to remember is fat cells don't fully burn, they shrink and they expand, and they swell up when they have triglycerides that get absorbed in

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Apple cider vinegar helps to regulate insulin and blood glucose so you can prevent getting the high spikes and lows of your blood sugar. Apple cider vinegar helps you burn more fat in the body so you'll be less hungry for sugar. And lastly, apple cider vinegar supports your gut microbiome, which greatly helps your insulin so you can balance your blood sugars. Add one tablespoon of apple cider vinegar in a glass of water a couple times a day and you're good to go.

Genius Life

The SHOCKING SCIENCE On Preventing Disease, Diabetes & LOSING WEIGHT! | Ben Bikman

Guests: Ben Bikman

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Three macronutrient-based rules govern carbohydrate intake: avoid processed carbs, prioritize whole fruits and vegetables, and focus on protein and fat. Insulin resistance is the foundation of type 2 diabetes, which can be reversed through dietary changes rather than medication. A study showed that 11 women with diagnosed type 2 diabetes reversed their condition in 90 days through a dietary intervention aimed at lowering insulin without medication. To reduce insulin levels, fasting is the most effective method, as it allows insulin to drop quickly. When eating, focus on fats and proteins to keep insulin low. The conventional dietary paradigm, which emphasizes carbohydrates, is flawed; humans do not need essential carbohydrates. Instead, prioritize nutrient-dense animal proteins and healthy fats. Insulin resistance develops when fat cells become hypertrophic, leading to the release of free fatty acids and pro-inflammatory molecules that disrupt insulin signaling. To combat this, a low-insulin approach—controlling carbohydrates and prioritizing protein and fat—is recommended. Meal timing is also crucial; eating earlier in the day is more beneficial for metabolic health.

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Could THIS be what's stopping us from losing weight?

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America is getting fatter, and while diet debates dominate, this stream emphasizes root mechanisms. Sleep deprivation is presented as a major driver, tied to circadian rhythm and hormones that decide whether energy is stored or burned. The speaker describes the endocrine system as glands that secrete hormones to regulate metabolism, with receptive tissues adjusting energy use in real time. He contrasts the two autonomic branches—parasympathetic 'rest and digest' and sympathetic 'fight or flight'—and stresses that balance is a continual readjustment, not a fixed state. Insulin anchors the fat story. 'Insulin is the chief executive of storing fat. Insulin is the fat storing hormone.' It regulates blood glucose, but its action includes storing energy as glycogen. The hunger hormones ghrelin and leptin figure into appetite control; leptin is triggered by distension of the GI tract as food fills the stomach. The 'dial' model is introduced: nothing in the body is simply on or off; processes run along a continuum with amplifications and inhibitions. Insulin resistance is explained with a dull knife analogy: tissues stop listening, so more insulin is needed, risking hyperinsulinemia and hyperglycemia. Sleep timing and circadian alignment are central. Circadian rhythm is the 24-hour cycle guiding hormone release; the sun’s cycle is the master signal. The talk highlights 'money time sleep'—the deep sleep window around 10 p.m. to 2 a.m.—as a key recovery period. Slow wave sleep is described as playing the most important role in metabolic, hormonal, and neurophysiological changes. Disruptions to timing—late-night light, screens, shift work—throw leptin, ghrelin, and insulin off balance, increasing appetite and promoting weight gain. Evidence is presented. An interventional study shows partial sleep restriction for a single night reduces insulin sensitivity by 19 to 25% for hepatic and peripheral glucose metabolism. Observational meta-analysis across nine studies finds short sleep (often five hours or less) raises relative risk of type 2 diabetes; for example one sample shows 1.19 times the risk, another reports up to 180% increase in some comparisons, and seven hours or less yields mixed results. Averaging across studies, short sleep is linked to about a 28% increased risk of type 2 diabetes versus eight hours. Practical takeaways emphasize sleep hygiene: remove phones from the bed, keep the room dark and cool, and limit blue light exposure; blue light blocking glasses are discussed as partially effective and partly a cash grab. The sun remains the reliable regulator; timing aligned with the sun sustains hormonal balance. Chronotypes and sleep quality versus duration are acknowledged. The narrator urges practical steps to improve sleep and notes that improving sleep timing can support metabolic homeostasis and potentially aid weight management, without becoming obsessively anxious about every moment of sleep.