Great, I\u2019ve got your attention.<\/p>\n\n\n\n
And now that I do, and you\u2019re probably excited that this blog post is going to be about how to lose 5kg, I want to come clean.<\/p>\n\n\n\n
This isn\u2019t really a blog about weight loss! Sorry.<\/p>\n\n\n\n
This is a blog about insulin<\/strong>, the hormone that ultimately determines whether you store fat or burn it (that\u2019s right another blog about a hormone), but this blog post is about how if you manage your insulin correctly, fat loss becomes a result of doing the right things.<\/p>\n\n\n\n A Quick Disclaimer (Because This Matters)<\/strong><\/p>\n\n\n\n I believe that, as an industry, this topic has started to become a little bit taboo.<\/p>\n\n\n\n So let me be very clear.<\/p>\n\n\n\n If you, or someone you know, has struggled with body dysmorphia or an unhealthy relationship with food and\/or exercise, this is not written to push you toward extremes or create any distress.<\/p>\n\n\n\n My firm belief is this:<\/p>\n\n\n\n Health and longevity come first. Always.<\/strong><\/p>\n\n\n\n And anything taken to an extreme beyond that, whether it\u2019s dieting, training, or body composition goals, should be addressed with the right professional support.<\/p>\n\n\n\n But it\u2019s also important to say this:<\/p>\n\n\n\n It is okay to want to lose a few kilos. Because when done properly, improving body composition is not about chasing a number\u2026<\/p>\n\n\n\n It\u2019s about improving health!<\/strong> I hope you see this from my writtings.<\/p>\n\n\n\n So, Let\u2019s Get Started. <\/strong><\/p>\n\n\n\n What Is Insulin\u2026 And How Does It Help Me Lose 5kg?<\/strong><\/p>\n\n\n\n When we eat food, depending on what it is, Insulin will be released by the pancreas, an organ located just behind the stomach. This release of insulin is designed to help move sugars out of the bloodstream and into cells, muscles, organs, and brain, where it can be used for energy<\/p>\n\n\n\n This happens particularly when we eat carbohydrates and blood sugars rise.<\/p>\n\n\n\n When you are insulin sensitive<\/strong>, this process works efficiently. You eat, blood sugars rise, insulin is released, captures the blood sugars, stores as energy to use. Energy is used properly. Performance is supported.<\/p>\n\n\n\n But when you become insulin resistant<\/strong>, that process breaks down!<\/p>\n\n\n\n All the same processes happen, but the insulin does not capture the blood sugars and does not feed energy but instead stores fat. Specifically, as additional body fat.<\/strong><\/p>\n\n\n\n Over time, this disruption of the insulin process can progress into the complete medical disorder known as Insulin Resistance<\/strong> or<\/strong> in more extreme cases Type 2 Diabetes<\/strong>, both being lifestyle-driven disease.<\/strong><\/p>\n\n\n\n (Just to clarify, Type 1 Diabetes is different. It\u2019s an autoimmune condition where the body stops producing insulin altogether. It\u2019s not usually caused by lifestyle, unlike Type 2, which is heavily influenced by the lifestyle decisions you make. But other factors of the body that are out of the individuals control)<\/p>\n\n\n\n If you\u2019re reading this because you want to lose 5kg, this is the conversation around insulin matters, because insulin resistance affects far more than just your ability to lose fat.<\/p>\n\n\n\n Insulin Resistance also causes:<\/strong><\/p>\n\n\n\n And importantly\u2026 Inhibits the bodies ability to use fat and also excess body fat.<\/strong><\/p>\n\n\n\n Even people who don\u2019t have a large amount of fat to lose can be insulin resistant.<\/p>\n\n\n\n It can show up in:<\/p>\n\n\n\n I have been a big proponent of this for a long time. That some people who maybe skinny but yet show signs of other forms of Insulin Resistance symptoms.<\/p>\n\n\n\n I\u2019ll give you a personal example.<\/p>\n\n\n\n If my diet doesn\u2019t match what my body can tolerate from an insulin standpoint\u2026 Generally I will suffer a pretty servere sypmtom of inflammation…<\/p>\n\n\n\n My back starts to ache for no apparent reason!<\/p>\n\n\n\n Eat a diet high in processed foods, sugars and alcohol and boom, sore back! That\u2019s an inflammation response.<\/p>\n\n\n\n That\u2019s the body not handling what it\u2019s being given. And causing an inflammatory response.<\/p>\n\n\n\n I\u2019ve also been on bike rides with people and seen them eat lollies to then lose thought processes and cognitive functions (not go full stupid, but pretty close!). And know plenty of people who, although not fat, have autoimmune disorders flare up after periods of high sugar, processed carbohydrate and even alcohol consumption.<\/p>\n\n\n\n So,<\/strong> How Do We Maximise Insulin Sensitivity to resolve this issues, let alone lose weight?<\/strong><\/p>\n\n\n\n At its core, this comes down to one thing:<\/p>\n\n\n\n Managing blood sugar properly.<\/strong><\/p>\n\n\n\n Some of the biggest disrupters when it comes to blood sugar management are:<\/p>\n\n\n\n There are a lot of different nutritional approaches out there. But personally, I still believe one of the most effective frameworks for this kind of moment is the simple CrossFit guideline:<\/p>\n\n\n\n \u201cEat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar (including alcohol. I added that one in).\u201d<\/strong><\/p>\n\n\n\n Simple.<\/p>\n\n\n\n Effective.<\/p>\n\n\n\n Repeatable.<\/p>\n\n\n\n So if I was to be suffering from anything Insulin Resistant related, and I was wondering what to do, here is a A Simple Example Day of eating<\/strong>, this is a general guide, that would work as a good place to start.<\/p>\n\n\n\n Breakfast:<\/strong> Snack:<\/strong> Lunch:<\/strong> Dinner:<\/strong> Optional:<\/strong> Now to be clear, this is extremely simplified.<\/p>\n\n\n\n Everyone will need some level of individualisation.<\/p>\n\n\n\n But the principle is what matters:<\/p>\n\n\n\n Food quality matters just as much as quantity.<\/strong><\/p>\n\n\n\n So if insulin resistance is a concern concern for you:<\/p>\n\n\n\n Because poor-quality foods increase oxidative stress on cells\u2026 Which directly worsens insulin resistance.<\/strong><\/p>\n\n\n\n And to be honest if you\u2019re struggling to lose fat right now\u2026 Is it that your \u201csometimes foods\u201d could actually be happening more often than you think? <\/p>\n\n\n\n And by eating this way you will decrease those \u2018sometimes foods\u2019 even more?<\/p>\n\n\n\n Ok, so that food. Now onto the good stuff!<\/p>\n\n\n\n Why Weights and Intensity Beat Excess Cardio<\/strong><\/p>\n\n\n\n Let me share something personal. I\u2019ve dealt with insulin issues myself. I believe I still do!<\/p>\n\n\n\n Years of high-volume cardio as a group fitness instructor, combined with genetics that are less than optimal, have not worked in my favour.<\/p>\n\n\n\n For a long time I would say I have developed and still have rememence of what I would call \u201cfat instructor syndrome.\u201d<\/strong><\/p>\n\n\n\n Training a lot. Burning a lot. Never really getting anywhere with my physical shape if im not careful with how i eat, and train.<\/p>\n\n\n\n Why?<\/p>\n\n\n\n Because excessive stress and poor recovery led to cellular dysfunction<\/strong>.<\/p>\n\n\n\n I started doing this ‘fitness’ thing at the age of 17. Built an eating disorder early, beat that, and then my work (being a group fitness instructor) from ages 19-30, had me doing anywhere from 20-30 physcial workouts a week. Excess cardio if i do say so myself.<\/p>\n\n\n\n At that point:<\/p>\n\n\n\n Calories in vs calories out stops telling the full story.<\/p>\n\n\n\n For me, high processed carbs and poor-quality foods cause:<\/p>\n\n\n\n Classic signs of insulin resistance. And I can honestly say this has happened in recent times also when I have tried to follow regular scientific recommendations.<\/p>\n\n\n\n So the way to overcome this was, and is, the prescrition I give to you here.<\/p>\n\n\n\n Use Strength training. Use Intensity. Have Structure.<\/p>\n\n\n\n When you lift weights and train with intent:<\/p>\n\n\n\n Build muscle, over trying to just burn calories.<\/p>\n\n\n\n The more muscle you have, the more insulin sensitive you become.<\/strong><\/p>\n\n\n\n Your body becomes better at using energy instead of storing it!<\/p>\n\n\n\n Yes, cardio can help create a calorie deficit.<\/p>\n\n\n\n But does it create the same hormonal and metabolic response?<\/p>\n\n\n\n Not to the same extent. We see it all the time, people think cardio is the answer! <\/strong>The more the better! But I can safely say it is not!<\/p>\n\n\n\n Cardio has its merits, but forever it has been noted in literature how different mortality is between aerobic based athletes, and anaerobic athletes and time and time again anaerobic athletes come out on top.<\/p>\n\n\n\n For health markers, longevity, menopausal symptom management, the whole lot!<\/p>\n\n\n\n So What Should You Do? And how do we lose 5kgs by managing insulin?<\/strong><\/p>\n\n\n\n Let\u2019s keep it simple.<\/p>\n\n\n\n 1. Eat High-Quality Food<\/strong><\/p>\n\n\n\n 2. Train Properly<\/strong><\/p>\n\n\n\n 3. Take Magnesium<\/strong><\/p>\n\n\n\n I haven\u2019t discussed this yet, but am throwing this in here to shrink the size of the Blog. Taking magnesium daily supports insulin sensitivity, improves sleep, recovery, and helps regulate blood sugar. The quality matters, don\u2019t be cheap, but good quality products exist now making it easier than ever for you to take magnesium and for your body to burn fat instead of store it.<\/p>\n\n\n\n Make sure to use a<\/p>\n\n\n\n Products with magnesium in these forms are the ones that actually work.<\/p>\n\n\n\n 4. Another topic I haven\u2019t covered but it needs to added is… Prioritise Sleep<\/strong>!<\/p>\n\n\n\n You might not be able sleep longer overnight.<\/p>\n\n\n\n But you can sleep better. Life is busy, but if we can change our lead up to bed, sleeping better can be just as beneficial.<\/p>\n\n\n\n All science points to low quality sleep having massive effects on insulin sensitivity negatively and having a huge contribution to insulin resistance.<\/p>\n\n\n\n If you have been struggling to lose weight, it is very likely you are also struggling to sleep efficiently, and from all accounts do as much as you can, not to sleep longer (although that would be nice) but sleep better.<\/p>\n\n\n\n In Conclusion<\/strong><\/p>\n\n\n\n If you manage your insulin better\u2026 You will find it far easier to lose weight, and more importantly, lose fat.<\/p>\n\n\n\n I haven\u2019t gone into big detail about the different types of fat, but my guess is if you are reading this you are doing some of the good things that need to be done, you just need to know what to do next.<\/p>\n\n\n\n Because this isn\u2019t just about the scales.<\/p>\n\n\n\n This lifestyle disease effects more than your looks, it has the power to effect:<\/p>\n\n\n\n So, the goal isn\u2019t just to lose 5kg.<\/p>\n\n\n\n The goal is to:<\/p>\n\n\n\n Do that\u2026 And not only will you lose 5kg\u2026<\/p>\n\n\n\n You\u2019ll build a body, and a life, that works the way it\u2019s supposed to. <\/strong>Not just for today, but for the forever, and to be kicking ass all the way into the future.<\/p>\n\n\n\n So get up. Get after it. BECOME EXTRAORDINARY.<\/p>\n","protected":false},"excerpt":{"rendered":" Great, I\u2019ve got your attention. And now that I do, and you\u2019re probably excited that this blog post is going to be about how to lose 5kg, I want to come clean. This isn\u2019t really a blog about weight loss! Sorry. 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It is okay to want to carry less body fat.<\/p>\n\n\n\n\n
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Omelette with vegetables, wholegrain or gluten-free toast, and coffee (dont be weird and cut out coffee)<\/p>\n\n\n\n
High-protein source like chicken, tun\/salmon or unprocessed <\/strong>meats , vegetables witha small serving of nuts or seeds.<\/p>\n\n\n\n
Protein, salad, healthy fats (olive oil or avocado)<\/p>\n\n\n\n
Protein, vegetables or salad, healthy fats<\/p>\n\n\n\n
Dark berries or low-sugar fruit to help manage sugar cravings and bring low glycaemic carbohydrates and fibre to the daily food intake.<\/p>\n\n\n\n\n
But still holding body fat.<\/p>\n\n\n\n\n
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