chrisw77's Journal, 10 August 2020

** HOW INSULIN REALLY WORKS **

Having been a member of the Meat Mafia (aka: low-carb/keto lifestyle) for years before just recently, I've seen (and argued) both sides of the debate when it comes to "is insulin bad?"

To someone trying to lose fat without much exercise, insulin seems to be a mortal enemy. To someone trying to get strong or build muscle, it's an absolute necessity!

INSULIN IS SIMPLY A GROWTH HORMONE. Its primary function is to stabilize blood sugar levels. Once glucose in the blood elevates past a certain point, insulin is released into the bloodstream to carry the sugars to a few locations.

OPTION #1: The body has an excess of calories. At this point, the insulin stashes the excess blood sugar into adipose (body fat) for - hopefully - future use.

OPTION #2: The body has had recent vigorous exercise and its muscles are now sending out "distress calls" to the insulin to supply it with the blood sugar to replenish its muscles' "fuel tanks" (called glycogen).

**NOTE: Insulin's secondary duty is to promote muscle growth when able**

See, your body is made of protein and fats and they will be consumed for energy - called "catabolizing" - when there's no glucose in your system.

Carbs that trigger insulin responses prevent muscle loss by supplying an alternate food source. But that same principal also says body fat loss is minimized when insulin is activated. It's a double-edged sword. 

However, the mantra of us Bacon & Egg Nazis (low-carbers) was that if you don't spike insulin levels, then no fat can be stored. Sounds logical in theory, right? Except, say you managed to eat 10 pounds of ground beef in a day. No major insulin response, true. But the insane amount of unused calories wouldn't all "leave your body" (toilet fodder)... the body would certainly store some as fat. This is the balance between CICO and managing insulin levels.

So, if you exercise, you have a lot more freedom to pack on the carbs and will suffer minimal fat gains as long as calories remain low enough.

If you're pretty sedentary, be wise and limit them if your calories are beyond that which you actually need.

Here's more: https://www.t-nation.com/diet-fat-loss/insulin-advantage

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3473 kcal

Fat: 125.34g | Prot: 229.62g | Carb: 349.72g.   Breakfast: Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, McCormick Sausage Flavor Country Gravy Mix, Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Optimum Nutrition Gold Standard Casein - Cookie Dough,  Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Original, Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate. Afternoon Tea: Fiber One Soft Baked Bars Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Dinner: Creamed Macaroni with Cheese, Curly's Seasoned Brisket Burnt Ends. Supper: Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies. more...

2199 kcal

Activities & Exercise: Bus Driving - 8 hours, Resting - 1 hour and 15 minutes, Driving - 2 hours, Cooking - 15 minutes, Sitting - 4 hours, Housework - 15 minutes, Showering - 15 minutes, Sleeping - 8 hours. more...