avatarDr Mehmet Yildiz

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Abstract

b">For example, some people thrive with weight training and calisthenics, and some do with moderate cardio or high-intensity training.</p><p id="62c3">In this case study, some people, <a href="https://readmedium.com/eliza-shed-30-pounds-in-six-months-with-two-tips-20cf27677067">like Eliza who lost 30 pounds in six months,</a> use fasted cardio, such as 20 minutes before eating breakfast, to utilize the energy in the glycogen store.</p><p id="26ce">From my experience, an optimal way of staying insulin sensitive is walking 30 minutes two hours after the main meals. When the food is digested and turned into calories, the insulin spikes to reduce blood glucose. However, when we consume those calories in a specific timeframe, the body produces less insulin, preventing <a href="https://readmedium.com/how-to-get-insulin-sensitive-reduce-risks-of-major-metabolic-disorders-282e9e98f2ee">insulin resistance risks.</a></p><h1 id="7843">Conclusions and Takeaways</h1><p id="daab">I introduced three lifestyle habits that can help us get into a fat-adapted state, <a href="https://readmedium.com/three-tips-to-eliminate-insulin-resistance-and-shrink-waistline-685f9ae8648">gain insulin sensitivity</a>, and have a fat-burning metabolism. Nevertheless, we are all individuals.</p><p id="0f93">Some people cannot fast and prefer to reduce carbohydrates from their diets. However, some people love carbohydrates, and they prefer staying active. Some even try weight loss medication and various <a href="https://readmedium.com/b52814702c49">supplemental nutrients</a>, even <a href="https://readmedium.com/what-we-know-about-nootropics-why-they-matter-73e324b9ecc0">Nootropics</a>.</p><p id="a9aa">There is no one solution fitting everyone’s needs. Nevertheless, learning the primary metabolic functions and designing our lifestyles around them can be helpful.</p><p id="795e">The key point is keeping the blood glucose and insulin levels optimal. While diet and frequency of meals play a critical role in fat-burning metabolism, regular movement can be an alternative way to reduce calories, decrease blood glucose, and remain insulin sensitive.</p><p id="0a8f">Some people need to lose fat significantly <a href="https://readmedium.com/how-to-address-critical-risks-of-metabolic-syndrome-a83115548f23">to address metabolic issues.</a> However, the ultimate goal is to have a healthy weight to reduce the risks of metabolic diseases and enjoy a healthy life. Losing <a href="https://readmedium.com/45161dcb26f5">visceral fat, especially in the abdominal area,</a> can be challenging.</p><p id="4b88">The optimal way is to get into a fat-adapted state and gain a fat-burning metabolism. Having <a href="https://readmedium.com/73691ced5ae">a balanced hormonal profile</a> can be ideal for losing unwanted fat and keeping a healthy weight sustainably. In addition, to <a href="https://readmedium.com/how-not-to-be-cracked-by-toxic-emotions-and-chronic-stress-758a42d66a4a">prevent chronic stress</a> causing <a href="https://readmedium.com/the-critical-role-of-cortisol-in-sleep-disturbances-39f2db3307c8">elevated cortisol</a> levels and awareness of <a href="https://readmedium.com/73691ced5ae">insulin and leptin resistance</a> is critical.</p><p id="5983">I hope these simple lifestyle habits can give you some ideas to analyze your situation, research solution alternatives, and have a productive dialogue with qualified healthcare professionals. <a href="https://readmedium.com/why-longevity-is-personal-responsibility-what-we-can-do-57d3205cdff9">Taking personal responsibility</a> for our health and longevity is essential.</p><p id="1579">Thank you for reading my perspectives. I wish you a healthy and happy life.</p><p id="e1b6">If you are a new reader and find this article valuable, you might check my holistic health and well-being stories reflecting on my reviews, observations, and decades of sensible experiments.</p><h1 id="de07">Sample Health Improvement Articles for New Readers</h1><p id="afe6">I write about <a href="https://readmedium.com/9d8b86921946">various hormones</a> and <a href="https://readmedium.com/90c34e0a9266">neurotransmitters </a>such as <a href="https://readmedium.com/the-role-of-dopamine-in-the-brain-and-how-to-optimize-it-naturally-574a76d674ee">dopamine</a>, <a href="https://readmedium.com/the-vital-role-of-serotonin-for-health-and-how-to-optimize-it-naturally-ea3426b90de8">serotonin</a>, <a href="https://readmedium.com/oxytocin-heres-how-you-can-bond-love-more-and-create-meaningful-relationships-583b52172cac">oxytocin</a>, <a href="https://readmedium.com/fe30abbd10ca">GABA</a>, <a href="https://readmedium.com/optimize-your-acetylcholine-to-boost-memory-accelerate-learning-and-move-better-e287fed0d9b2">acetylcholine</a>, <a href="https://readmedium.com/heres-how-to-optimize-your-norepinephrine-levels-for-better-physical-and-mental-health-8a9f02be96cc">norepinephrine</a>, <a href="https://readmedium.com/optimize-your-epinephrine-adrenaline-for-health-productivity-and-joy-via-healthy-lifestyle-2480123799aa">adrenaline</a>, <a href="https://readmedium.com/672a43ef6352">glutamate</a>, and <a href="https://readmedium.com/histamine-the-many-hats-of-a-paradoxical-biochemical-for-the-body-and-mind-bab84b57b806">histamine</a>.</p><p id="2927">One of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.</p><p id="1164">To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.</p><blockquote id="3e6b"><p><a href="https://readmedium.com/defeat-metabolic-syndrome-and-slim-down-waistline-with-three-tips-2abaa6c7a2ef"><i>Metabolic Syndrome</i></a><i>, <a href="https://readmedium.com/why-442-million-people-live-diabetic-and-what-we-can-do-about-it-d843bb8cbcf8">Type II Diabetes,</a> <a href="https://readmedium.com/get-healthier-leaner-three-doable-tips-to-defeat-fatty-liver-disease-4468b7045d18">Fatty Liver Disease</a>, <a href="https://readmedium.com/lower-the-risks-of-heart-disease-and-strokes-in-five-steps-8e203e94f599">Heart Disease</a>, <a href="https://readmedium.com/heres-how-to-lower-the-risks-of-strokes-in-5-steps-336c4af24d1a">Strokes,</a> <a href="https://readmedium.com/rewire-the-brain-to-melt-unwanted-belly-fat-preventing-obesity-12902d711b1d">Obesity</a>, <a href="https://readmedium.com/reduce-liver-cancer-risks-with-healthy-lifestyle-choices-e9fb28be291e">Liver Cancer</a>, <a href="https://readmedium.com/74cad3bbc701">Autoimmune Disorders,</a> <a href="https://readmedium.com/why-high-homocysteine-levels-matter-and-how-to-optimize-them-58af6d4b0fc9">Homocysteine</a>, <a href="https://readmedium.com/make-your-lungs-healthier-proactively-73bc5031f366">Lungs Health</a>, <a href="https://readmedium.com/make-your-pancreas-healthier-via-lifestyle-choices-e7f0d925bb5f">Pancreas Health</a>, <a href="https://readmedium.com/make-your-kidneys-healthier-via-lifestyle-choices-b9f38d6cc468">Kidneys Health</a>, <a href="https://readmedium.com/shocking-stats-about-non-communicable-diseases-70377b7a8d4c">NCDs</a>, <a href="https://readmedium.com/five-tips-to-prevent-infectious-diseases-96fc44ef3d93">Infectious Diseases</a>, <a href="https://readmedium.com/make-your-brain-healthy-with-ten-lifestyle-approaches-d4c0f95f6ad6">Brain Health</a>, <a href="https://readmedium.com/three-lifestyle-habits-to-lower-dementia-risks-1c008ce4b1ee">Dementia</a>, <a href="https://readmedium.com/heres-how-i-eliminated-depressive-suicidal-feelings-in-7-steps-in-my-younger-years-32b2b5d7223a">Depression</a>, <a href="https://readmedium.com/six-tips-to-prevent-brain-atrophy-and-lower-the-risks-of-mental-disorders-1373a763e62c">Brain Atrophy</a>, <a href="https://readmedium.com/what-mothers-need-to-know-about-neonatal-disorders-20c5c82c20e5">Neonatal Disorders</a>, <a href="https://readmedium.com/heres-how-i-got-healthier-and-smoother-skin-via-5-lifestyle-and-holistic-health-methods-51cdb26f320b">Skin Health</a>, <a href="https://readmedium.com/heres-how-altering-my-diet-solved-the-unbearable-teeth-problems-sustainably-95bd5b512b7f">Dental Health</a>, <a href="https://readmedium.com/three-tips-for-improving-bone-health-and-reducing-the-risks-of-osteoporosis-7952a47ef314">Bone Health</a>, <a href="https://readmedium.com/six-tips-to-heal-a-leaky-gut-via-lifestyle-choices-and-support-from-professionals-67fcd1981cdb">Leaky Gut</a>, <a href="https://readmedium.com/how-a-leaky-gut-might-lead-to-a-leaky-brain-and-7-steps-to-lower-risks-daf8bc7810b1">Leaky Brain</a>, <a href="https://readmedium.com/heres-how-i-defeated-brain-fog-with-six-lifestyle-habits-decades-ago-f72609bcd6a9">Brain Fog</a>, <a href="https://readmedium.com/here-is-how-i-defeated-chronic-inflammation-via-9-lifestyle-habits-a684f047d9fd">Chronic Inflammation</a>, <a href="https://readmedium.com/three-tips-to-eliminate-insulin-resistance-and-shrink-waistline-685f9ae8648">Insulin Resistance</a>, <a href="https://readmedium.com/three-tips-to-optimize-cortisol-to-melt-belly-fat-and-keep-lean-muscles-9fba2e12868e">Elevated Cortisol</a>, <a href="https://readmedium.com/make-your-body-leptin-sensitive-to-lose-visceral-fat-with-a-simple-metabolic-shift-be283fcc7f8e">Leptin Resistance</a>, <a href="https://readmedium.com/how-an-elderly-couple-eliminated-anabolic-resistance-and-lowered-the-risk-of-sarcopenia-in-7-steps-8cbf0394c6ae">Anabolic Resistance</a>, <a href="https://readmedium.com/cholesterol-paradox-and-how-it-impacted-my-health-positively-ea15ac938843">Cholesterol</a>, <a href="https://readmedium.com/why-high-triglyceride-levels-matter-and-how-to-optimize-them-d56c120d585a">High Triglycerides</a>, <a href="https://readmedium.com/heres-how-to-lower-risks-of-metabolic-disorders-or-reverse-them-in-5-steps-3a3c479774c2">Metabolic Disorders</a>, <a href="https://readmedium.com/d8e0a2c39509">Gastrointestinal Disorders</a>, <a href="https://readmedium.com/heres-how-thyroid-hormones-can-affect-our-health-and-well-being-71fc9345102b">Thyroid Disorder</a>, and <a href="https://readmedium.com/reduce-

Options

the-risks-of-major-diseases-with-healthy-lifestyle-habits-4893832f7023">Major Diseases</a>.</i></p></blockquote><p id="6796">I also wrote about valuable nutrients. Here are the links for easy access:</p><blockquote id="43b3"><p><a href="https://readmedium.com/d39511441651"><i>Lutein/Zeaxanthin</i></a><i>,</i> <a href="https://readmedium.com/2b156c2c9410"><i>Phosphatidylserine</i></a>, <a href="https://readmedium.com/boron-heres-why-we-need-this-necessary-micronutrient-in-our-diets-6c0e7d7fe838"><i>Boron,</i></a><i> <a href="https://readmedium.com/urolithin-a-supplementation-might-improve-mitochondrial-health-muscle-strength-and-longevity-aa6065cc8f1c">Urolithin</a>, <a href="https://readmedium.com/e907672585b2">taurine</a>, <a href="https://readmedium.com/citrulline-101-six-health-benefits-based-on-two-decades-of-experience-6833d51a2b30">citrulline malate</a>, <a href="https://readmedium.com/biotin-101-an-independent-review-of-vitamin-h-de5f57389744">biotin</a>, <a href="https://readmedium.com/lithium-orotate-helped-elaine-to-defeat-bipolar-disorder-3840407b97ff">lithium orotate</a>, <a href="https://readmedium.com/seven-proven-health-benefits-of-alpha-lipoic-acid-60123f4d8084">alpha-lipoic acid</a>, <a href="https://readmedium.com/what-if-theres-a-hope-to-improve-immunity-why-nac-is-a-critical-molecule-for-health-a7fcf9189200">n-acetyl-cysteine</a>, <a href="https://readmedium.com/1d360f4446d">acetyl-l-carnitine</a>, <a href="https://readmedium.com/why-i-take-100-mg-coq10-ubiquinol-daily-7273c61ba1c">CoQ10</a>, <a href="https://readmedium.com/4e7ee05b83df">PQQ,</a> <a href="https://readmedium.com/what-i-learned-from-experimenting-with-nadh-9cecd6213fdc">NADH</a>, <a href="https://readmedium.com/d62f22add143">TMG</a>, <a href="https://readmedium.com/five-remarkable-health-benefits-of-the-most-researched-fitness-supplement-9ce620a36e2">creatine</a>, <a href="https://readmedium.com/b13731bef208">choline</a>, <a href="https://readmedium.com/b0251c803417">digestive enzymes</a>, <a href="https://readmedium.com/f1ae8b89401e">magnesium</a>, <a href="https://readmedium.com/zinc-is-an-essential-mineral-and-its-deficiency-matter-for-health-9a13555b7a9d">zinc</a>, <a href="https://readmedium.com/my-testimony-of-hydrolyzed-collagen-b808289b4ea9">hydrolyzed collagen</a>, <a href="https://readmedium.com/what-we-know-about-nootropics-why-they-matter-73e324b9ecc0">nootropics</a>, <a href="https://readmedium.com/1-mg-pure-nicotine-helped-me-write-10-000-words-84d132dbbd0">pure nicotine</a>, <a href="https://readmedium.com/why-is-activated-charcoal-in-my-emergency-bag-is-it-hype-or-hope-ab0b4cbcec4a">activated charcoal</a>, <a href="https://readmedium.com/why-vitamin-b12-matters-for-health-how-to-address-deficiency-8476f7abd2b4">Vitamin B12</a>, <a href="https://readmedium.com/dementia-perspectives-on-korsakoffs-syndrome-vitamin-b1-deficiency-d9ed74c44575">Vitamin B1</a>, <a href="https://readmedium.com/vitamin-d-as-a-steroid-hormone-not-just-another-supplement-495a2f55c984">Vitamin D</a>, <a href="https://readmedium.com/why-do-we-need-vitamin-k2-d83e75ece893">Vitamin K2</a>, <a href="https://readmedium.com/the-necessity-of-omega-3-fatty-acids-for-the-body-and-brain-82a6246e9e05">Omega-3 Fatty Acids</a>, <a href="https://readmedium.com/f1744eba70d0">N-Acetyl L-Tyrosine</a>, and <a href="https://readmedium.com/review-of-17-unique-nutritional-molecules-improving-health-b52814702c49">other nutrients</a> to improve metabolism and mental health.</i></p></blockquote><p id="ff44"><b>Disclaimer: </b>Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.</p><p id="4af9">As part of my <a href="https://readmedium.com/7-spellbinding-secrets-of-creative-non-fiction-to-charm-readers-e917e97ea3ac">creative non-fiction writing goals</a>, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.</p><h1 id="d01d">Sample Humorous Stories</h1><blockquote id="c4e6"><p><a href="https://readmedium.com/apparently-i-was-a-dog-in-a-previous-life-2b114101add7"><i>Apparently, I Was a Dog in a Previous Life</i></a></p></blockquote><blockquote id="7788"><p><a href="https://readmedium.com/finally-after-burning-her-house-georgia-found-enlightenment-deae03f02bab"><i>Finally, After Burning Her House, Georgia Found Enlightenment</i></a></p></blockquote><blockquote id="1388"><p><a href="https://readmedium.com/hilarious-tips-to-prevent-brain-atrophy-and-keep-the-gray-matter-giggling-d707ece5639e"><i>Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling</i></a></p></blockquote><blockquote id="a104"><p><a href="https://readmedium.com/amygdala-hijacks-a-hilarious-adventure-to-emotional-mastery-fbcbc97e11c"><i>Amygdala Hijacks: A Humorous Approach to Emotional Mastery</i></a></p></blockquote><blockquote id="f14b"><p><a href="https://readmedium.com/my-first-humorous-lecture-to-science-students-in-the-1990s-d11b310d7d06"><i>My First Humorous Lecture to Science Students in the 1990s</i></a></p></blockquote><blockquote id="901f"><p><a href="https://readmedium.com/7-reasons-we-lack-vitality-e03b074c277f"><i>7 Hilarious Reasons Why Your Vitality Plays Hide-and-Seek</i></a></p></blockquote><blockquote id="6334"><p><a href="https://readmedium.com/8-psychological-points-i-needed-to-unlearn-and-to-relearn-the-opposites-4d16526d3b7e"><i>8 Psychological Points I Had to Unlearn and Relearn the Opposite</i></a></p></blockquote><blockquote id="85b5"><p><a href="https://readmedium.com/5-funny-yet-real-reasons-we-accumulate-visceral-fat-dbd59d78fc69"><i>5 Funny Yet Real Reasons We Accumulate Visceral Fat</i></a></p></blockquote><blockquote id="2c16"><p><a href="https://readmedium.com/the-quirky-side-effects-of-keto-diets-329587eb9ba7"><i>The Quirky Side Effects of Keto Diets</i></a></p></blockquote><p id="f371">Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.</p><div id="08c5" class="link-block"> <a href="https://readmedium.com/enhance-the-chance-of-boosting-by-enriching-the-quality-of-your-content-with-practical-steps-cdf64b92ff15"> <div> <div> <h2>New Writers: Enhance the Chance of Boosting By Using This Checklist</h2> <div><h3>A comprehensive checklist and guide for aspiring writers and bloggers planning to write online writing platforms based…</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*LW8oQ6eMgAMfIn-b2Ht_vw.png)"></div> </div> </div> </a> </div><p id="6eb7">I publish my lifestyle, health, and well-being stories on <a href="https://medium.com/sensible-biohacking-transhumanism"><b>EUPHORIA</b></a><b>.</b> My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of <a href="https://readmedium.com/vital-life-lessons-from-24-stories-297daea4ab80">Insightful Life Lessons from Personal Stories</a>.</p><p id="8ee3">If you enjoy writing and storytelling, you can join <a href="https://dr-mehmet-yildiz.medium.com/subscribe">Medium</a>, <a href="https://creators.newsbreak.com/creators?source=open&amp;referral_code=7100182">NewsBreak</a>, and <a href="https://vocal.media/vocal-plus?via=inspiration">Vocal as a creator</a> to find your voice, reach out to a broad audience, and monetize your content.</p><p id="a487">You may also check <a href="https://digitalmehmet.com/my_blog/">my blog posts </a>about my articles and articles of other writers contributing to my publications on Medium. I share them on my website <a href="https://digitalmehmet.com/">digitalmehmet.com</a>. Here is <a href="https://digitalmehmet.com/bio-2/">my professional bio.</a> You can contact me <a href="https://digitalmehmet.com/news-break-inquiries/">via weblink.</a></p><div id="c06f" class="link-block"> <a href="https://dr-mehmet-yildiz.medium.com/subscribe"> <div> <div> <h2>Get an email whenever Dr. Mehmet Yildiz publishes. He is a top writer and editor on Medium.</h2> <div><h3>undefined</h3></div> <div><p>undefined</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*1aMv-ig9vLjJzOr5)"></div> </div> </div> </a> </div><p id="13eb">As a writer, blogger, content developer, and reader, you might join <a href="https://dr-mehmet-yildiz.medium.com/membership">Medium</a>, <a href="https://vocal.media/vocal-plus?via=inspiration">Vocal Media</a>, <a href="https://creators.newsbreak.com/creators?source=open&amp;referral_code=7100182">NewsBreak</a>, <a href="https://ayodeji-s-awosika.mykajabi.com/medium-writing-superstars?ref=https%3A%2F%2Fayodeji-s-awosika.mykajabi.com%2Fa%2F2147516585%2FfCDSVFo9">Medium Writing Superstars</a>, <a href="https://www.writingpaychecks.com/?hop=my39101">Writing Paychecks</a>, <a href="https://wordpress.com/create-blog-referral/?aff=46628&amp;sid=06b1VezCzyn43kMbY7XO">WordPress</a>, and <a href="https://www.thinkers360.com/tl/users/registration?refid=4089">Thinkers360 </a>with my <a href="https://digitalmehmet.com/selected-and-recommended-products/">referral links</a>. These affiliate links will not cost you extra to join the services.</p><p id="37ed">You might join my six publications on Medium as a writer by sending a request <a href="https://digitalmehmet.com/contact">via this link.</a> 22K+ writers contribute to my publications. You might find more information about <a href="https://readmedium.com/meet-dr-mehmet-yildiz-6fcbcb5b43ab">my professional background</a>.</p><p id="58ff">If you enjoy reading, you may <a href="https://dr-mehmet-yildiz.medium.com/membership">join <b>Medium</b> with my referral link</a> for limitless access to my stories and other writers.</p></article></body>

Health and Fitness

Here’s How to Switch to a Fat-Burning Metabolism in Three Steps.

Burn the stored fat instead of sugar most of the time to lose unwanted fat and keep a healthy weight sustainably.

Photo by cottonbro on Pexels

Why We Need a Fat-Burning Metabolism

A flexible and well-functioning metabolism can be an excellent investment for our health, fitness, and longevity. Conversely, metabolic disorders cause significant suffering and deaths globally.

Common metabolic conditions are type II diabetes, obesity, fatty liver disease, heart disease, and some cancers. Metabolic syndrome is the major risk factor for these conditions. Gaining a fat-burning metabolism has radically shifted my health transformation.

Transforming the body from mainly burning glucose to stored fat might bring many physical and mental health benefits.

First, we keep a healthy weight, not gaining unnecessary visceral fat. Second, we can burn fat as an energy source and perform better. Third, we beat insulin resistance and become more insulin sensitive.

In addition, we have a clear mind with sharp focus, reliable memory, continued attention, and effortless task switching.

When we use body fat as energy, we get into ketosis. In addition to metabolic benefits, since ketones like β-Hydroxybutyrate are also signaling molecules, we might reduce mood swings, impulsivity, cravings, and hunger pangs. In addition, ketosis can reduce inflammation and improve our cognitive reserves by increasing BDNF (Brain-Derived Neurotrophic Factor).

Reducing the risks of metabolic diseases such as type II diabetes, obesity, fatty liver disease, heart disease, and some cancers is compelling to gain a fat-burning metabolism. This article provides three practical tips to give my readers perspectives and achieve the goal of metabolic flexibility based on my experience, observations, and literature reviews.

1 — Intermittent Fasting

Intermittent fasting is known as time-restricted eating in the nutrition and fitness literature. It refers to consuming food in a specific window and remaining fasted a relatively long time.

When we refrain from eating for over 12 hours or more, the body consumes the energy in the glycogen stores and starts using the stored fat as an energy source. After 16 or more hours of fasting state, fat burning significantly increases, and autophagy activities start.

Even though we eat the same amount of food in frequent eating and time-restricted eating, the body utilizes calories better in the second one. So intermittent fasting is not calorie-cutting but a better calorie utilization due to favorable hormonal effects.

In a nutshell, during the fasted state, the blood glucose happens in a controlled way through gluconeogenesis. Thus, it does not require insulin to control it. When insulin is down, the body has a chance to tap into the stored fat.

As documented in the body of knowledge, when we cut calories too much, the body goes into starvation mode and reduces metabolic activities, holding body fat tight. In other words, our metabolism slows down.

However, when we provide the body with the required calories but eat them in a restricted window, the metabolism stays active and mainly uses the stored fat as an energy source. This simple lifestyle habit can have a significant role in having a fat-burning metabolism. The biggest advantage of intermittent fasting is to put us into ketosis, which brings both physical and mental health benefits.

The easiest way to use intermittent fasting is cutting one meal a day and eating the other two meals within an eight-hour window. For example, skipping breakfast might give us at least 12 hours of fasting window.

In addition, cutting snacks can be helpful in reducing blood glucose and insulin spikes. Besides, the digestive system gets a rest, and the body can start initiating autophagy which brings many health benefits. We may even have denser mitochondria. I wish we could package fasting as a therapeutic tool.

2 — Ketogenic or Fast Mimicking Diets

Even though ketogenic diets have become popular recently, they are not new. These diets have been used to treat epilepsy patients since the 1920s. They are still in use and gaining momentum with more conclusive research, especially for potential benefits for metabolic and neurodegenerative diseases.

Ketogenic diets mimic fasting metabolism, as documented in this paper. As mentioned in this scientific paper, “there has been an explosion in use and scientific interest in the ketogenic diets.”

There are different protocols for ketogenic diets. The classical way is consuming calories of 75% fat, 20% protein, and 5% carbohydrates. I started with this regime which became a catalyst for me to gain a fat-burning metabolism.

After being fat-adapted, my macronutrients changed to 70% fat and 30% protein cutting the carbs as my body did not need them. Paradoxically, the more healthy fat I consumed, the more body fat I lost.

Protein is critical to keeping our lean muscles, healthy skeletal structure, and hormonal balance. In addition, healthy fats and amino acids are essential. However, carbs are not as the body can create the required blood glucose via the natural gluconeogenetic process converting proteins and fats to glucose. Learning this fact and unlearning misinformation radically shifted my health transformation.

Similar to fasting, ketogenic diets can switch the metabolism to fat-burning mode. Some people like me use time-restricted eating and a ketogenic diet to remain fat-adapted and gain a fat-burning metabolism.

I find it sustainable as it removes my hunger pangs and food cravings. The ketogenic diet and time-restricted eating taught me the difference between physical and emotional hunger. It was a profound awareness. As I explained in an article, those who cannot fast also use fast-mimicking diets.

3 — Personalized Workouts and Increased Physical Activity

Some people cannot fast and cannot follow a ketogenic diet. The alternative solution for them is the burn calories through exercise and constant movement. Exercise and physical activities like daily chores are excellent for burning calories.

However, excessive exercise can cause adverse hormonal effects. For example, as exercise induces physical stress, the body needs to create more cortisol hormone. As I explained in a story, when the body experiences high cortisol levels over the threshold, it cannot utilize the stored fat, especially visceral fat. So, when we live with excessive cortisol, fat loss remains a dream.

The viable option is to have a personalized workout regime that aligns with the requirements of our bodies. Before starting an exercise regime, it will be beneficial to consult qualified healthcare professionals who can check our medical history and guide us to perform exercise types that suit our needs.

For example, some people thrive with weight training and calisthenics, and some do with moderate cardio or high-intensity training.

In this case study, some people, like Eliza who lost 30 pounds in six months, use fasted cardio, such as 20 minutes before eating breakfast, to utilize the energy in the glycogen store.

From my experience, an optimal way of staying insulin sensitive is walking 30 minutes two hours after the main meals. When the food is digested and turned into calories, the insulin spikes to reduce blood glucose. However, when we consume those calories in a specific timeframe, the body produces less insulin, preventing insulin resistance risks.

Conclusions and Takeaways

I introduced three lifestyle habits that can help us get into a fat-adapted state, gain insulin sensitivity, and have a fat-burning metabolism. Nevertheless, we are all individuals.

Some people cannot fast and prefer to reduce carbohydrates from their diets. However, some people love carbohydrates, and they prefer staying active. Some even try weight loss medication and various supplemental nutrients, even Nootropics.

There is no one solution fitting everyone’s needs. Nevertheless, learning the primary metabolic functions and designing our lifestyles around them can be helpful.

The key point is keeping the blood glucose and insulin levels optimal. While diet and frequency of meals play a critical role in fat-burning metabolism, regular movement can be an alternative way to reduce calories, decrease blood glucose, and remain insulin sensitive.

Some people need to lose fat significantly to address metabolic issues. However, the ultimate goal is to have a healthy weight to reduce the risks of metabolic diseases and enjoy a healthy life. Losing visceral fat, especially in the abdominal area, can be challenging.

The optimal way is to get into a fat-adapted state and gain a fat-burning metabolism. Having a balanced hormonal profile can be ideal for losing unwanted fat and keeping a healthy weight sustainably. In addition, to prevent chronic stress causing elevated cortisol levels and awareness of insulin and leptin resistance is critical.

I hope these simple lifestyle habits can give you some ideas to analyze your situation, research solution alternatives, and have a productive dialogue with qualified healthcare professionals. Taking personal responsibility for our health and longevity is essential.

Thank you for reading my perspectives. I wish you a healthy and happy life.

If you are a new reader and find this article valuable, you might check my holistic health and well-being stories reflecting on my reviews, observations, and decades of sensible experiments.

Sample Health Improvement Articles for New Readers

I write about various hormones and neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.

One of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.

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Apparently, I Was a Dog in a Previous Life

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My First Humorous Lecture to Science Students in the 1990s

7 Hilarious Reasons Why Your Vitality Plays Hide-and-Seek

8 Psychological Points I Had to Unlearn and Relearn the Opposite

5 Funny Yet Real Reasons We Accumulate Visceral Fat

The Quirky Side Effects of Keto Diets

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