Shred fat with a few simple tricks to harness insulin

Master Insulin Master Fat Burn

Ever wondered why you’re not losing weight and you’ve been on what you thought was a good training and diet regime? Well, there are more contributing factors to your weight loss journey.  As I’ve said in previous videos, you need to be in a caloric deficit, this is step one. Here is another piece to the puzzle. A simple yet crucial hormone has a massive part to play in weight loss. This hormone is called Insulin.

Controlling this hormone including a good diet and training regime you’ll finally be on your weigh to your dream body…no that wasn’t a typo. Controlling this will also make your weight loss journey a lot smoother and easier. Without going too scientist on you, I’d like to explain it as simple as possible. What insulin does, how to control it and not have it control you. Without further a due…


Insulin is such a crucial hormone in the body for than a few reasons. It essentially helps you direct, store and use nutrients that you gain from food once digested. It gets released from the pancreas when blood sugar levels rise from consumed protein and carbs. When insulin is present in the blood stream, it’s the bodies way of knowing it’s just been fed. This means it will spare energy (FAT) while it can sort out energy that it’s just been provided with.

High Insulin means Fat Storage

When insulin spikes, your body is in a prime position to be storing fat. As I said before it is like the traffic navigator for nutrients. These officers are responsible for clearing the blood stream of glucose and amino acids. And if there is a massive spike from high GI or high consumption, a lot of insulin gets released to sort it all out. These officers (insulin) will decide what goes where and weather or not nutrients will be stored or used. They do this by bonding onto muscle fibers opening the gates for nutrients into muscle and fat cells. If you’re in an excess of calories there may decide to tuck those calories away for later use aka FAT!
So yes it’s good for nutrient delivery and building muscle but while in high levels and a caloric surplus, you’re bound to gain fat.

When your insulin is low, your in prime position to burn fat. Your body actually can’t burn fat when insulin is too high. Insulin in high amounts will essentially close the doors to fat cells that you wish to burn. So the question is, how to keep insulin levels low…

This is a graph to show what insulin looks like in the body as it climbs and drops. You’ll notice low GI has a nice steady state of climb and drop. Where high GI has a spike then quick drop.

Here are a few tricks to keeping insulin low:

  1. Eating foods that are "Low GI" aka low on the glycemic index. Doing this will not only keep insulin at bay but it will provide you with more sustained energy. This will make sure you don't get any cravings to eat more than you need to. The quick spike and drop you get from high GI foods will have you looking for another hit of sugar or carbs upon your crash.
  2. More meals the better. What I mean is, if you can stretch to have 4 meals instead of 3 the better off you will be. Even better yet have 6. I have about 6-8 meals a day. What this does is it provides the body with not only sustained energy but it allows the body to absorb all the nutrients it can in that time. Trying to fit your daily requirements into 3 meals can mean a couple of things. Either time where your body is left without and may cause you to feel hungry or each time you have a meal it's too much for your body to make the most of. Both of which are bad.
  3. Knowing when high GI is good. Sometimes you simply just feel like those high GI delectable and I'm not here to tell you that you can't have them ever again. Actually knowing when to have them could 1. Keep you sane and 2. Actually provide benefit from having them. So there seems to be two times of the day that is best to have high GI. The first is when you wake to spike insulin and replenish your muscles from 6-8 hours of fasting aka sleeping. And the second is post training when your muscles are damaged and you need nutrients. This means having high GI will spike insulin opening up the nutrient door ways to allow protein, amino acids and other nutrients to start rebuilding and repairing fast.

Try to have as low GI as possible spread over as many meals as possible in the day. You may have high GI in the morning and post training if you need it but make sure to have it along side protein for repairing purposes.

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