On January 26, 2024, I began a transformative journey, losing 24kg (53lbs) in a year by rethinking my relationship with food and exercise. My latest insights center on how insulin and hormones shape health, leading me to adopt a low-carb, whole-food diet and a weekly fasting routine. Here’s what I’ve learned and how it’s reshaped my approach.

After nine months of calorie counting, I switched to intuitive eating, focusing on whole foods without obsessing over numbers. This shift led me to ex-bodybuilder Eddie Abbew’s YouTube videos, where his insights on insulin resistance hit home. Insulin, triggered by what and how often we eat, acts as a gatekeeper, signaling the body to store food as fat or burn it for energy. High-carb foods like white rice and dates, which I once ate freely to hit calorie targets, caused insulin spikes that favored fat storage. This was a lightbulb moment: calories in versus calories out is only part of the story, hormones like insulin are critical to weight loss and physique.

Inspired, I dove into research, guided by experts like Dr. Jason Fung and Dr. Sten Ekberg. They showed that frequent eating or high-carb diets can elevate insulin, leading to insulin resistance and making fat-burning harder and leading to or helping along metabolic diseases. I cut sugars, reduced carbs to under 100g daily, and prioritized whole foods such as protein, healthy fats, and nutrient-dense options. No more snacking or high-carb fillers like rice and oats. Now, I eat two satisfying meals within an eight-hour window, stabilizing insulin and giving my body a digestive break.

Fasting, another gem from Fung and Ekberg, resets insulin sensitivity and promotes fat adaptation. Unlike daily calorie deficits, which can slow metabolism by signaling “lack,” fasting lets me eat fully six days a week while creating a weekly deficit. I adopted a 22-36 hour fast every Sunday, consuming only water, tea, or black coffee. With two young kids and an active lifestyle, the flexibility helps a lot. I'll at least skip lunch with this timeframe.

Recently, I completed two 30+ hour fasts across different weeks, feeling energized and proving my body’s shift to burning fat for fuel. After a 36-hour fast this past Sunday, I worked out on minimal food (bone broth, half an avocado, two eggs) and felt strong. Fasting, paired with fasted workouts, has boosted my energy, mental clarity, and leanness.

A low-carb, whole-food diet is as vital as fasting. Prioritizing proteins and fats over carbs keeps me satiated with just two meals daily. Cutting high-carb staples has stabilized my energy and sharpened my focus. I explored keto but found its strictness too limiting; a flexible low-carb approach suits me better, allowing occasional meals out while keeping insulin in check.
 

My routine of kettlebell training, heavy clubs, and calisthenics complements this lifestyle. I’ve increased strength and mobility. Strength training supports longevity and metabolic health, ensuring efficient energy use.

Weight loss and health transcend “calories in, calories out.” Learning about insulin and hormones, influenced by what and how often you eat, are game-changers. Everyone’s body is unique, so experimenting with low-carb eating, fasting, and strength training is key. 

It’s disheartening to hear friends give up after traditional diet advice, blaming thyroid issues or genetics. I believe whole, unprocessed, low-carb foods, paired with strength training and patience, can heal.

There's so many great studies out there backing a lot of this stuff, but it seems that the food pyramid and our addiction to sugar are so engrained. You need a good reason to dig into the real truth.

“Carry on” remains my mantra. I’m aiming for 10-12% body fat, but I’m patient. The energy, control, and confidence I’ve gained continue to drive me to not only keep the course but to keep learning. Whether it’s a 36-hour fast or a heavy club workout, these habits are my lifestyle. 

My advice? Learn about insulin, experiment with whole foods and fasting, and find what empowers you. It’s not just about weight, it’s about owning your health.

-Ben