Change Your Metabolism, Lose Weight, Take Control

Simply put, refined carbohydrates and sugars contribute to brain damage, diabetes, cardiovascular disease, and obesity. Studies suggest that low-carbohydrate diets can boost metabolism and support greater weight loss. In this article, we explore why insulin is known as the “fat hormone,” how sugar and refined carbs impact your metabolism, why the type of carbs you eat matters, how exercise acts as a magic pill, and how intermittent fasting combined with a low-carb diet can transform your biology and help you maintain a healthy weight.

Why Insulin is Called The FAT Hormone? 

The study of insulin and insulin resistance is at the forefront of medical research. Insulin, a hormone produced by the pancreas, acts as a chemical messenger that regulates blood glucose levels. Its primary role is to maintain blood glucose homeostasis, keeping levels within a tight range because both high and low blood glucose levels can be harmful to the body.

Insulin levels tend to mirror glucose levels—when glucose rises, insulin follows. Insulin is also a key hormone in fat storage. Elevated insulin levels stimulate fat cells to absorb glucose (from sugar and refined carbs) and convert it into fat, a process known as lipogenesis, which contributes to weight gain and obesity. This is why insulin is often referred to as the “fat hormone.”

When insulin levels are low, the body can access stored fat and use it for energy. Since high insulin levels are linked to chronic health issues like obesity, metabolic syndrome, and diabetes, maintaining lower insulin levels is crucial for long-term health.

The solution to lower your insulin levels, therefore, is rather simple:

1. Don’t put sugar or refined-carbs into your body.
2. Burn off the sugar and refine-carbs before eating more of them.
3. Introduce periods of intermittent fasting to break the cycle of eating.
4. Exercise to burn the excess sugar and refine-carbs.

 

Waist to Height Ratio TEST:

One of the earliest symptoms of excess insulin or insulin resistance is an expanding waistline as the body stores fat in your abdomen. There’s a simple yet effective test you can do to determine if your insulin levels are in range. 

To get your ratio, just divide your waist measurement by your height. A waist-to-height ratio of less than 0.5 shows good insulin range, while a number higher than 0.5 shows elevated insulin or insulin resistance.

 

Why sugar and refined carbs are the culprit?

Carbohydrates are a broad category of sugars, starches, and fibers found in many foods, including fruits, vegetables, legumes, dairy, and grains.

Different types of carbohydrates are digested differently, affecting metabolism and insulin levels in various ways. In general, the more processed, refined, or “low-quality” the food, the faster it impacts insulin levels. A diet high in refined carbohydrates—like white bread, white rice, pasta, and pastries—can spike blood sugar levels, leading to elevated insulin. High insulin levels contribute to weight gain, obesity, and inflammation.

Unfortunately, sugars and refined grains make up a large portion of the carbohydrates in modern diets, fueling the rise of obesity, diabetes, and metabolic disorders.

Carbohydrates in a nutshell!

Simple Carbohydrates

Simple carbs, like glucose and fructose (monosaccharides), are quickly absorbed into the bloodstream and used for energy. Some, like disaccharides, consist of two simple sugars linked together. These carbohydrates cause rapid spikes in blood glucose and insulin levels. Excess sugar is converted into fat and stored, often around the abdomen.

Refined Carbohydrates

Refined carbs stripped of most fiber, vitamins, and minerals, are considered “empty” calories. They digest quickly, have a high glycemic index, and lead to rapid blood sugar and insulin spikes after meals. These spikes mirror insulin levels, contributing to weight gain and metabolic disorders.

Complex carbs, such as oligosaccharides and polysaccharides, are made of longer sugar chains and are found in vegetables, legumes, and whole grains. They break down slowly, causing a gradual rise in blood sugar. Research suggests that replacing simple sugars with complex carbs can help reduce body weight and stabilize blood sugar levels.

What do raw vegetables, whole grains, brown rice, and quinoa have in common? They are all excellent sources of dietary fiber, a carbohydrate that breaks down slowly without significantly raising blood sugar. Fiber prevents obesity by promoting satiety and regulating digestion. Unlike other carbs, fiber doesn’t convert into sugar; instead, it adds bulk to stool, prevents constipation, and supports gut health. By drawing water into the stool, fiber helps food move efficiently through the intestines and aids in blood sugar regulation.

Why low-carbohydrate diets are better than low-fat diets?

TThe debate over which diet is better for weight loss and maintenance—low fat or low carbohydrate—is becoming clearer. Research shows that low-carb diets are more effective at increasing fat loss, reducing hunger, and balancing blood sugar levels. In a 6-month study of 132 people with obesity, participants on a low-carb diet lost over three times as much weight as those on a low-fat, calorie-restricted diet.

Among the three macronutrients—carbohydrates, protein, and fat—carbs have the greatest impact on blood sugar and insulin levels. For this reason, low-carb diets can be particularly effective for weight loss and managing insulin.

Low-carb diets generally restrict refined foods like sugary drinks, baked goods, candies, and sweets. Some versions may also limit healthy carb sources, such as grains, starchy vegetables, high-carb fruits, pasta, and legumes. Instead, they emphasize increasing protein and fat intake from wholesome sources like fish, meat, eggs, nuts, high-fat dairy, unprocessed oils, and non-starchy vegetables.

Here is a sample of different types of Low-Carb diets:

• Very low-carb diets: less than 10% of total daily calories, or 20–50 grams per day on a 2,000-calorie diet
• Low-carb diets: less than 26% of total daily calories, or fewer than 130 grams per day on a 2,000-calorie diet
• Moderate carb diets: 26–44% of total daily calories

 

Intermittent fasting is the game changer!

Intermittent fasting involves cycling between periods of eating and fasting. When done correctly, it can provide significant health benefits, including weight loss, improved insulin sensitivity, and even reversal of type 2 diabetes. Insulin levels rise when we eat and fall when we fast, signaling the body to burn stored fat for energy. With no new fuel coming in, blood glucose drops, and the body begins using stored fat as its energy source.

There are various fasting protocols to try. A great starting point is the 12:12 fast, which includes a 12-hour eating window and a 12-hour fasting period. For example, if you finish dinner at 8 pm, you’d fast until 8 am the next morning. Longer fasting windows, like 16:8 (16 hours of fasting and an 8-hour eating window), can improve insulin sensitivity and boost weight loss over time. We recommend starting with 12:12, progressing to 16:8, and eventually 20:4 if needed.

During fasting periods, water, black coffee (with cream), tea, and broths are allowed. However, “eating normally” during your eating windows doesn’t mean indulging in junk food. To see results, pair intermittent fasting with a low-carb diet, avoiding refined foods, sugars, and high-carbohydrate meals.

Research shows that intermittent fasting offers more than just fat burning—it can help prevent type 2 diabetes, heart disease, age-related neurodegenerative disorders, inflammatory bowel disease, and even certain cancers.

Some benefits of Intermittent Fasting:

• Boost cognitive performance, increase brain function, decrease brain fog and help with depression 
• Protect from obesity and associated chronic diseases 
• Reduce inflammation (big one)
• Support weight loss
• Decrease the risk of metabolic diseases, such as diabetes, stroke, heart disease, high cholesterol and high blood pressure.
• Reduce Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning and prevents diabetes and fat loss. 
• Increase Human growth hormone: The blood levels of growth hormone may increase as much as 5 fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have many other benefits 
• Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells and detoxing liver and kidneys.
• Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease 
• Cancer Prevention 

Exercise “the magic pill”!

What if I told you there’s a magic pill that could help lower your weight, blood sugar, blood pressure, and cholesterol—all while improving sleep, energy, memory, and confidence? What if it also reduced stress, anxiety, depression, and your risk of cancer and heart disease, and even helped reverse diabetes? Would you take it?

Exercise is literally “the magic pill”. 

 Scientific studies consistently show that exercise improves quality of life and health outcomes. So, what’s holding us back? For many, getting started is the hardest part. That’s why scheduling workouts in advance is critical. Most of our clients who schedule their sessions are consistent and successful in building exercise into their daily routines—just like eating, working, or showering. The key to long-term success is making physical activity a habit.

If you’ve been inactive for over a month, start slowly—around 25–50% of your previous intensity or duration. We begin all clients with a complimentary fitness assessment to design a safe and personalized workout plan. Curious about your fitness level? Book your free assessment by emailing me directly or through the website.

Some benefits of physical activity

• Strengthen your immune system
• Perk up your mood
• Reduce inflammation
• Promote positive thoughts and creativity
• Balance glucose/insulin levels in the long run
• Increase Metabolism 
• Decrease anxiety and depression