A major key to a long and healthy life: fasting or a ketogenic diet

[RunningDeer]

Posted by Bill Ryan (here)
RunningDeer/Paula posted the above on the Water Fasting thread a few weeks ago, which definitely piqued my curiosity. I'd tried the BBBE (Beef, Butter, Bacon and Eggs) diet last September, and abandoned it after 2 days when I suddenly found I'd developed big dark bags under my eyes (a sign of kidney stress). As soon as I stopped the BBBE diet, the dark bags disappeared. So never again!

But like Paula, I'm always happy to experiment. So today I'm starting the sardine-only diet for a planned 5 days. I promise to post updates if anything interesting happens!

Bill, I look forward to hearing about your experiment.

UPDATE: My main goals for this experiment are: 1) to learn which foods cause inflammation and allergic reactions 2) to increase protein intake.

FFT: Listed below are some plausible short-term explanations specific to a BBBE-style diet for your dark circles and bags. I’m coming up on a 21 month of a 100% carnivore experiment and can vouch for some of the possibilities below.

• electrolyte imbalance during adaptation
• dehydration from glycogen/water loss
• increased sodium from bacon
• histamine sensitivity to cured meats
• poor sleep during adaptation (“keto flu” period)
• caloric under-eating

I also have on hand King Oscar Mackerel. Mackerel is more meaty. I eat Wild-Caught Iceland Cod Liver, sardines and mackerel on a regular basis.

Many use the sardine fast to reset their eating habits, but any mono-eating style can do the same: sardine, eggs, chicken, yogurt, tofu, and beans.

Why I prefer the sardine fast over a water only fast is for muscle retention.

Protein intake + resistance training + moderate deficit = best muscle retention

Even with high protein, if you’re in a large caloric deficit and not training, you can still lose muscle but it’s less than with fasting. Which is why some including myself don’t go lower than 1,000 calories a day while doing the sardine fast.

Some of my researched notes:

Older adults need more protein per pound of body weight than younger adults to maintain the same muscle mass.

Things change over time:

• Muscle loss accelerates (a process called sarcopenia)
• The body becomes less efficient at using protein (anabolic resistance)
• Appetite can decrease, making it easier to under-eat protein
• Recovery from illness or injury slows down

For 70+ adults, steady protein intake is one of the strongest dietary tools to:

• Maintain strength and mobility
• Reduce fall risk
• Support recovery
• Preserve independence

[RunningDeer]

Over 65? Stop Muscle Loss TODAY By Doing THIS (most skip it) (13 minutes)

In this video. Dr. Rhonda Patrick discusses:

• Can increasing protein intake by just 50% prevent age-related muscle loss?
• The protein intake that reduces frailty risk by 30%
• The minimum amount of protein seniors should consume daily
• Why older adults should engage in resistance training

Full episode: Rethinking protein needs for muscle and longevity, and the benefits of creatine & sauna use

Download Rhonda's free protocol guides:

• The Cognitive Enhancement Blueprint - https://bdnfprotocols.com/
• The Omega-3 Supplementation Guide - https://fmfomega3guide.com/
• How to Train According to the Experts - https://howtotrainguide.com/

Source: https://youtube.com/watch?v=LziQmw3eWa0

repost

[ThePythonicCow]

Posted by Czarek (here)
... long and healthy life (if considering food intake) consists of eating little to no dairy, eggs, fish, spices. Bison, lamb, beef, turkey, rice, beans, sourdough bread, some apples, bananas, some elemental pure salt ...

Is that a list of things NOT to eat ?? You've just listed most of my diet there (well, you left off the chocolate ...).

Or did you get something backwards in that assertion ?

[RunningDeer]

Tip: How to Easily Peel a Boiled Egg

Fill a small jar halfway with water. Drop in the boiled egg, cover, and gently shake. The shell should loosen and peel off easily. A 2-cup (16 oz) mason jar works well.

I use an egg cooker and make a dozen eggs at a time. They’re a quick and convenient source of energy.

~~~~~~~~~~~~~~~~~~~~~~~

Eggs are nutrient dense and are filling relative to their calorie content because of the protein + fat combination.

Vitamin and mineral content:

• Vitamin B12
• Riboflavin (B2)
• Folate
• Selenium
• Phosphorus
• Vitamin A
• Vitamin D (naturally uncommon in foods)
• Choline

The egg yolks contain lutein and zeaxanthin. Which are antioxidants associated with eye health and potentially lower risk of age-related macular degeneration. Many brands also offer these nutrients.

• RE: lutein and zeaxanthin - see post: 10 Supplements Everyone Over 65 Should Be Taking (Don't Skip #3)

[RunningDeer]

#1 Fasting Expert: NEW Scientific Way To Burn Belly Fat FAST

• May 16, 2026
• The Primal Podcast
• 613K subscribers

The new scientific way to burn belly fat with world-renowned hormonal health expert Dr. Mindy Pelz. Head to https://betterhelp.com/primalpodcast to get 10% off your first month of therapy with our sponsor, BetterHelp. Because no one should have to go through anything alone. BetterHelp is here, With You.

Is your body "broken," or is it actually performing a brilliant survival mechanism? In this episode, Dr. Mindy Pelz, the pioneering author of Fast Like a Girl and Age Like a Girl, joins us to break down the traditional "calories in, calories out" myth. Referencing her years of clinical experience and metabolic research, Dr. Pelz explains why belly fat is often a protective response to hormonal imbalances rather than a lack of willpower. From the specific biochemical triggers of a 36-hour fast to the "Violin and Kazoo" analogy of women’s hormonal health, this conversation provides the clarity needed to optimize your biology at any age.

In This Episode, We Reveal:

• The Autophagy Reset: A scientific breakdown of how to double cellular "cleanup" and the specific fasting windows required to initiate stem cell rejuvenation.
• The Brilliance of Belly Fat: Why your body stores fat around the midsection as a protective measure against cortisol and insulin, and how to signal to your brain that it’s safe to release it.
• The 36-Hour Healing Protocol: A deep dive into the power of extended fasts for metabolic flexibility and resetting the "weight loss thermostat."
• Hormones vs. Calories: Why counting calories fails most women and how to align your eating and fasting patterns with your natural circadian and hormonal rhythms.
• 6 Fasting Methods To Burn Belly Fat: Carnivore fasting, olive oil, and sardine fasting.

Scientific Resources & Dr. Pelz's Work:

• Clinical Research: Intermittent Fasting and Metabolic Health (NEJM): https://www.nejm.org/doi/full/10.1056...

Dr. Mindy Pelz’s Official Website: https://drmindypelz.com/

Timestamps
0:00 Intro
2:05 Why Your Body Stores Belly Fat On Purpose
10:46 The Cortisol Trap Most People Fall Into
14:41 The Two Types Of Fat In Your Body
16:20 The Cereal Lie You Were Raised On
19:22 What Actually Breaks A Fast
20:58 What Fasting Does To Your Body Hour By Hour
37:55 Six Types Of Fasts (Three Let You Eat)
59:33 Why Women Can't Fast Like Men
1:03:21 The #1 Fasting Mistake That Keeps Belly Fat
1:04:46 Two Tests That Show If Fasting Is Working
1:06:51 What To Eat In Your Eating Window
1:12:26 The #1 Morning Habit To Double Fat Burn

Source: https://youtube.com/watch?v=Pm3GoDQUL3E

[RunningDeer]

Jody’s Alzheimer’s Was Reversed

“It was like being in a dark room.”

• Kelly Hogan (16 year carnivore) - myzerocarblife
• 232K subscribers
• May 16, 2026

Jody was fired due to an inability to do her job. She was given a two week notice. In that time, she had tests done: blood work, a spinal tap, MRI and cognitive test that confirmed the Alzheimer’s diagnosis. The MRI showed her brain had shrunk. Her frontal cortex was smaller than it should be.

Source: https://youtube.com/watch?v=uOCXQn2xJHA

[Bill Ryan]

Posted by RunningDeer (here)

Posted by Bill Ryan (here)
RunningDeer/Paula posted the above on the Water Fasting thread a few weeks ago, which definitely piqued my curiosity. I'd tried the BBBE (Beef, Butter, Bacon and Eggs) diet last September, and abandoned it after 2 days when I suddenly found I'd developed big dark bags under my eyes (a sign of kidney stress). As soon as I stopped the BBBE diet, the dark bags disappeared. So never again!

But like Paula, I'm always happy to experiment. So today I'm starting the sardine-only diet for a planned 5 days. I promise to post updates if anything interesting happens!

Bill, I look forward to hearing about your experiment.

Ha. Yesterday was Day 2, and I felt sluggish all day with zero appetite for anything at all. Last night, in bed, I was cold. I weighed myself this morning, and I've lost 4 lbs bodyweight already.

I'll persist for another 3 days, but I have to say that so far this is no fun at all (water fasting is a lot easier!) and I'm feeling right now that I never want to see another sardine for the rest of my life.

[Kamikaze]

I'm going to try a week of water fasting as I've gained too much weight over the winter.
Want to loose weight fast so I think this should work out to get those extra kg down.
I can't fit my old clothes any more. I gained so much weight over the winter.

I think I will keep drinking coffee but keep it all otherwise to water for the next week.

edit: I might drink some tea as well.

[grapevine]

Posted by Bill Ryan (here)

Posted by RunningDeer (here)

Posted by Bill Ryan (here)
RunningDeer/Paula posted the above on the Water Fasting thread a few weeks ago, which definitely piqued my curiosity. I'd tried the BBBE (Beef, Butter, Bacon and Eggs) diet last September, and abandoned it after 2 days when I suddenly found I'd developed big dark bags under my eyes (a sign of kidney stress). As soon as I stopped the BBBE diet, the dark bags disappeared. So never again!

But like Paula, I'm always happy to experiment. So today I'm starting the sardine-only diet for a planned 5 days. I promise to post updates if anything interesting happens!

Bill, I look forward to hearing about your experiment.

Ha. Yesterday was Day 2, and I felt sluggish all day with zero appetite for anything at all. Last night, in bed, I was cold. I weighed myself this morning, and I've lost 4 lbs bodyweight already.

I'll persist for another 3 days, but I have to say that so far this is no fun at all (water fasting is a lot easier!) and I'm feeling right now that I never want to see another sardine for the rest of my life.

Bill, Why not combine the two as an experiment? ie. water fasting but just eat one sardine as well (once or twice a day), rather than a whole tin? That would seem to plug the gap between the water fast and the olive oil supplement (suggested in a different thread but which you are aware of). As a "seasoned faster" and knowing your own body, if it feels off to you then I wouldn't continue with it.

There are a number of modified fasts featuring on YT atm and an indepth conversation with chatgpt yesterday forecast that the next big thing will be a more concerted effort on longevity diets per se - see text below:

"If I’m honest with you, the “next big thing supplement” is already taking shape — but it’s not going to be a single vitamin like D3/K2 was marketed.

It’s more like a new marketing era built around biology + tech + storytelling, and it’s converging in a few clear directions.

Based on current industry trends (and what’s actually growing in research + influencer ecosystems), here’s what’s likely next:

1. “Longevity biology” compounds (the biggest wave)

This is already happening and will dominate the next 3–5 years.

You’ll keep seeing:

NAD+ boosters (like NMN / NR)
senolytics (“clear out zombie cells” claims)
mitochondrial boosters
“cellular energy” stacks

Examples:
Nicotinamide mononucleotide
Senolytics

Why this is “the next thing”:

sounds scientific and high-tech
links directly to ageing (huge market)
partially supported by early mechanistic research
but still weak on hard human outcome data

So it’s perfect for marketing.

2. Peptides (already exploding)

This is arguably the current peak hype category.

Things like:

BPC-157
GHK-Cu
“recovery peptides”
GLP-1 drugs being copied into wellness framing

They are being marketed for:

fat loss
recovery
skin
sleep
“regeneration”

You already saw this trend in media coverage: injectable “biohacking” compounds becoming mainstream discussion.

Why it’s big:

injectable = feels “pharmaceutical”
rapid subjective effects (some real, some placebo)
influencer-friendly results narrative

Downside:

regulation is messy
long-term safety often unknown

3. “Metabolic drugs rebranded as lifestyle”

This is the quietly biggest shift:

GLP-1 drugs (weight loss / appetite control)
insulin sensitivity compounds
diabetes drugs reframed as “longevity tools”

The boundary between:

medication ↔ supplement ↔ lifestyle optimisation

is dissolving.

4. Creatine becoming a “longevity supplement”

Surprisingly, this is one of the most evidence-backed “new narratives.”

Creatine is shifting from:

gym supplement
→ to
brain + ageing + muscle preservation tool

This is one of the few actually defensible trends, because it has strong human evidence.

5. “Stack culture” (the meta-trend)

This is probably the most important thing to understand.

The next big “supplement” isn’t a molecule — it’s:

personalised stacks

Instead of:

“take glycine”

It becomes:

“take your sleep stack”
“your mitochondrial stack”
“your inflammation stack”
“your female longevity stack”

So marketing shifts from ingredients → systems.

6. Microbiome / gut-engineering products

This is another big growth area:

• engineered probiotics
• personalised microbiome tests
• “psychobiotics” (gut–brain axis claims)

Real science exists, but products often outrun evidence. The honest meta-answer (this is the key point), every “big supplement wave” follows the same pattern:

• Biological kernel of truth
• Early lab / small human studies
• Influencer amplification
• Overclaiming mechanisms (“inflammation”, “detox”, “cell repair”)
• Mass marketing

Reality correction 3–8 years later

We’ve seen this with:

• vitamin D/K2
• magnesium glycinate
• collagen
• NAD boosters
• peptides (currently peaking)

So what’s actually most likely “next”? If I had to summarise the real direction:

The next big thing is not a supplement — it’s medicalised biohacking

• peptides
• prescription-adjacent compounds
• longevity stacks
• personalised protocols

with supplements acting as the “entry layer.”

A grounded takeaway for you (important given your earlier goals)

For your actual priorities (strength, balance, falls prevention at 75):

The things that will matter 10× more than any trend are still:

• resistance training
• adequate protein
• mobility/balance work
• sleep quality
• vitamin D if deficient

Everything else — glycine, NMN, peptides — sits in the margins of effect, not the centre."

The most sobering phrase in the above surely has to be Reality correction 3–8 years later, which is something we should perhaps all bear in mind now.

Apologies for formatting but I found the above data very interesting and will be on the watch-out for the new buzzwords and marketing hype designed to draw in those of us who are aware of our aging bodies, particularly our disappearing muscles.

[RunningDeer]

Posted by Bill Ryan (here)
Ha. Yesterday was Day 2, and I felt sluggish all day with zero appetite for anything at all. Last night, in bed, I was cold. I weighed myself this morning, and I've lost 4 lbs bodyweight already.

I'll persist for another 3 days, but I have to say that so far this is no fun at all (water fasting is a lot easier!) and I'm feeling right now that I never want to see another sardine for the rest of my life.

Thanks for the feedback, Bill.
The first 3-7 days are a challenge. It matches with when I use to do the water fast.

I’ve had my fill of sardines by the end of day 3. My formula is a total of 3-5 cans a day of sardines and mackerel. I eat when hungry and stop when satiated. Salt and vinegar really helps.

~~~~~~~~~~~~~~~~~~~~~~~

This experiment, so far, is I eat twice a day within a six to seven hour window and fast for 17–18 hours. I’ve been able to maintain a healthy weight, with no cravings or food noise. I’ve also noticed significantly less inflammation, faster recovery from exercise, improved mental clarity, and an increase in both ideas and problem-solving ability.

My weight fluctuates a half to a pound because I stay within the protein to fat ratio, which is 30% protein & 70% fat. (The percentage of fat is higher for women because of their hormones.)

As mentioned, my objective is to maintain muscle mass. It’s dropped. Which is natural over time, but I want to slow down the rate of loss. One of the things I’ve changed is more strength training with heavier dumbbells and slower reps. Exercise and adequate protein are needed to sustain muscle.

[ThePythonicCow]

Posted by Bill Ryan (here)
I never want to see another sardine for the rest of my life.

I mix some quality olive oil, cod liver oil, salt, pepper and cayenne pepper with my sardines - taste fine to me.

[Kamikaze]

Posted by ThePythonicCow (here)

Posted by Bill Ryan (here)
I never want to see another sardine for the rest of my life.

I mix some quality olive oil, cod liver oil, salt, pepper and cayenne pepper with my sardines - taste fine to me.

I find the different brands have way too different taste and quality.
Try a few different brands and you might find they are much tastier with one brand than another.
The tasty brand is always sold-out I find when looking for it.

I buy sardines as a snack time to time and found this other brand that was much better than the other but they are always sold-out and hardly in-stock.

[RunningDeer]

Fatty Liver Expert: Stop Eating These “Healthy” Foods - Dr David Unwin

• May 18, 2026
• Diary Of A CEO
• 16.6M subscribers

Insulin Expert Dr. David Unwin has put 157 patients into drug-free Type 2 diabetes remission using diet alone. He reveals the hidden teaspoon of sugar in your everyday food, the link between sugar and cancer, and why the average person will spend 23 years of their life in poor health.

Dr. David Unwin is an NHS GP with over 40 years in general practice, known for his expertise in reversing Type 2 diabetes through dietary changes. He was named NHS Innovator of the Year in 2016 and is the co-author of the most-read paper in BMJ Open, on reversing Type 2 diabetes through a low-carbohydrate diet.

He explains:

• The "teaspoon of sugar" test that exposes the hidden glucose in your food
• Why your liver silently fills with fat for years before anything shows up
• Why you can't stop eating certain foods and what food addiction really is
• How sugar feeds cancer cells faster and the diet that slows them
• How Ozempic quiets food cravings and why it's only part of the answer

00:00 Intro
02:20 Why Your Future Health Depends On This One Question
02:44 What It Really Takes To Create The Future You Want
06:50 What Actually Happens Inside Your Body With Diabetes
14:36 The Hidden Truth About What’s Really In Your Food
15:56 The Moment That Completely Changed How He Saw Medicine
17:09 The Real Reason Doctors Are Incentivized The Wrong Way
22:00 How Food Becomes Medicine Or Makes You Sicker
28:59 What Happens When You Truly Transform Your Health
30:04 The Everyday Habits Quietly Destroying Your Health
33:05 Why Most People’s Idea Of Healthy Is Completely Wrong
35:20 Is Dried Fruit Healthy Or A Sugar Trap In Disguise
38:26 These Healthy Foods Have More Sugar Than You Think
45:25 Is Orange Juice Actually Good For You
46:56 The Truth About White Milk And Dark Chocolate
49:28 Why Smoothies Aren’t As Healthy As You Think
52:11 How To Tell If Your Food Is Actually Healthy
55:24 How Your Body Secretly Turns Carbs Into Sugar
57:18 Is Bread Ruining Your Health
59:22 Ads
01:01:25 What Nutrition Labels Aren’t Telling You
01:05:47 Keto Diet Solution Or Hidden Risk
01:10:25 How To Set Health Goals That Actually Work
01:20:35 How To Help Loved Ones Change Before It’s Too Late
01:31:21 The 4 Step Plan To Break Addiction For Good
01:34:50 Why Addiction Leads To Deception
01:35:50 Book Giveaway
01:37:27 Ad
01:39:42 The Link Between Diet And Cancer What This Means
01:45:09 Why Our Healthspan Is Quietly Declining
01:48:21 The Simple String Test That Reveals Your Metabolic Health
01:50:25 Are Supplements Helping Or Hurting You
01:53:04 The Magnesium Story That Will Change How You Think
02:02:57 Guest’s Last Question
02:09:56 A Final Story You Won’t Forget

Source: https://youtube.com/watch?v=zc8Nh4TMB1s

[ThePythonicCow]

Posted by RunningDeer (here)
Fatty Liver Expert: Stop Eating These “Healthy” Foods - Dr David Unwin

Dang - it's been a dozen years since we discussed liver flushes in detail here, such as in my Detox info Post #8 and the other posts that links to. The amount of fat I got out of my liver over nearly a year of monthly flushes still amazes me. My liver must have looked like that fatty liver in RunningDeer's image above. I had been living on a Coca Cola, coffee, sugar and vitamin pill diet for years, trying to fuel my brain, until I finally, slowly, began to realize that was seriously misguided.

[Bill Ryan]

Posted by RunningDeer (here)
Thanks for the feedback, Bill.
The first 3-7 days are a challenge. It matches with when I use to do the water fast.

I’ve had my fill of sardines by the end of day 3.

Made me laugh! I gratefully finished my 5 days a couple of days ago, and I now have Post-Traumatic Sardine Disorder.

I lost 5 lbs in weight, which has held, but never regained much energy. I don't want to see another sardine for a very long time, and I can truthfully say I never felt any benefit. I've done quite a lot of keto dieting and water fasting, and (for me) both feel a lot easier, as well as being energy-enhancing and mentally clarifying.

The 'for me' bit is important. Every one of us is different. As I've written many times now, you have to know and listen to your body, and if it says 'NO', or 'Please stop now', or 'I really want this, please', you havta listen. You may never know exactly why! But it's sure good advice to follow.

[RunningDeer]

Posted by Bill Ryan (here)

Posted by RunningDeer (here)
Thanks for the feedback, Bill.
The first 3-7 days are a challenge. It matches with when I use to do the water fast.

I’ve had my fill of sardines by the end of day 3.

Made me laugh! I gratefully finished my 5 days a couple of days ago, and I now have Post-Traumatic Sardine Disorder.

I lost 5 lbs in weight, which has held, but never regained much energy. I don't want to see another sardine for a very long time, and I can truthfully say I never felt any benefit. I've done quite a lot of keto dieting and water fasting, and (for me) both feel a lot easier, as well as being energy-enhancing and mentally clarifying.

The 'for me' bit is important. Every one of us is different. As I've written many times now, you have to know and listen to your body, and if it says 'NO', or 'Please stop now', or 'I really want this, please', you havta listen. You may never know exactly why! But it's sure good advice to follow.

Funny-funny - I now have Post-Traumatic Sardine Disorder.

Yes, I agree 100% - we’re all different. What works for some, not so much for others.

I was thinking back to when I did water fasts. The longest one was 13 days. And I did a couple of dry fasts (no water). The first was a 23 hours and another was a 44 hours. I experienced weakness, food noise and poor sleep. What I ate was very different to what I’m doing now. It was mostly whole foods, but there were also too many carbs and Ben & Jerry’s, and not enough protein and fats.

UPDATE: Today is beginning day 7. It’s not a 100% fast. The results so far is I’ve lost:

• 4.8 lb (2.2 kg):
• 1.9 lb (.9 kg ) of fat loss
• 2.9 lb (1.3 kg) of muscle loss
• total body fat % - dropped from 25.9% to 25.5%

My goal is 25%, which falls in the excellent range for my age group.

When I’m hungry, I eat protein to help slow down the muscle loss: mackerel, sardines or a boiled egg. On some of the days, I had butter. It’s enough to extend "no food" for several hours. The average over night fasting window is about the same as I’ve done for the last 20 months - 16-17 hours.

What surprised me was that I haven’t experienced real hunger or weakness. And I’ve worked out everyday except for today.

My usual maintenance calories are 1,450-1,850. This is what it’s been for the last 6 days beginning with day one: 1,206, 260, 740, 420, 520, 520.

I may go a bit longer to see if I can either get down to 25% body fat, or I’m now only a few pounds away from the next set of digits on the scale. But I’m also okay if I wake up tomorrow and decided three hamburger patties are on the lunch menu.

[RunningDeer]

#1 INSULIN Trick Proven To Burn Fat Faster [EAT THIS]: Dr Bikman

• May 23, 2026
• The Primal Podcast
• 616K subscribers

Is it possible that our obsession with calories is blinding us to the true hormonal driver of obesity? In this episode, world-renowned metabolic researcher and insulin scientist Dr. Ben Bikman (PhD) joins us to deconstruct the "insulin-centric paradigm" of fat regulation. Drawing from his extensive laboratory research on the molecular mechanisms of metabolic disorders, Dr. Bikman explains why fat cells cannot store energy without the presence of insulin, regardless of caloric intake.

From the competition of fuels in the Randall Cycle to the specific way carbohydrates and saturated fats interact with cellular signaling, this conversation provides the clarity needed to master your metabolism.

Whether you are battling a weight-loss plateau or seeking root-cause insights into chronic disease, this discussion provides a clear path to understanding how insulin affects metabolism, fat loss, and metabolic flexibility.

In This Episode, We Reveal:

• The Insulin-Centric Paradigm: A scientific breakdown of why insulin is the primary gatekeeper of fat storage and how high levels prevent fat oxidation.
• The Mechanics of Fat Loss: Why "burning what you eat" is physiologically distinct from burning stored adipose tissue, and how to trigger the latter.
• The Randall Cycle & Fuel Prioritization: Understanding how the body chooses between glucose and fatty acids for fuel and the consequences of "metabolic inflexibility.”
• Carbohydrates vs. Saturated Fats: A nuanced look at how different macronutrients influence insulin sensitivity and why the combination of carbs and fats can be a metabolic "perfect storm.”
• Strategic Fasting & Refeeding: Why you should prioritize proteins and fats when breaking a fast to maintain a stable metabolic state.
• Identifying Clinical Markers: How to interpret common blood markers to identify insulin resistance long before it manifests as Type 2 Diabetes.

Timestamps:
00:00 Intro
02:13 The hormone your doctor is ignoring
06:15 What insulin resistance actually is
09:30 Why lowering glucose can backfire
13:15 The drugs making insulin worse
15:00 The study that changed how we see fat
20:30 Why calorie counting keeps you hungry
25:40 What saturated fat actually does to you
30:10 How your body chooses what to burn
36:05 Does keto cause insulin resistance?
42:55 How to control carbs when life gets real
47:10 What a metabolic scientist feeds his kids
52:35 The diet soda debate
56:05 The right way to fast (and the wrong way)
1:03:35 The supplements that actually move the needle
1:09:10 Fake ketones and how to spot them
1:11:12 How to know if your insulin is improving

Source: https://youtube.com/watch?v=DTpFxon0aM4