Why Your Body Keeps Blood Sugar High—And How Cold Can Fix It

Last year, cold plunging became huge in Montana. Ice baths, frozen lakes—you name it.

But what’s really interesting isn’t just the trend itself—it’s what I’m seeing in the lab results of the men who do it consistently.

As a primary care doctor, I review a dozen or more lab panels every week. And I started noticing a pattern with the guys who cold plunge regularly:

✅ Low inflammation markers

✅ Low fasting glucose

✅ High testosterone

This isn’t a coincidence. The same mechanism that makes cold exposure so powerful also explains why your body keeps blood sugar high in the first place.

Take my client Jake, for example. He struggled with high fasting blood sugar and an energy roller coaster for years. But after incorporating cold plunges 4x per week in the morning, his fasting glucose levels dropped below 100 for the first time in years, his inflammation markers plummeted, and he swears he’s stronger during post-plunge workouts.

This isn’t just about cold water—it’s about how the body regulates energy.

Most people with type 2 diabetes think high blood sugar is just a malfunction, but it’s actually an adaptive response to deeper metabolic dysfunction.

The body isn’t broken—it’s trying to protect itself.

Let me break it down.

1. Insulin Resistance: A Protective Mechanism

Cells, especially in muscle and liver, become insulin resistant when they’re overloaded with energy. This isn’t a mistake—it’s a defense mechanism. When cells are overloaded, forcing in more glucose would trigger oxidative stress and damage. The result? Chronic inflammation.

So the body leaves sugar in the bloodstream instead of cramming it into overwhelmed cells.

Cold exposure helps reduce insulin resistance by increasing glucose uptake in muscles and activating brown fat.

2. The Liver’s Overproduction of Glucose

The liver, meant to regulate blood sugar, does the opposite in diabetes—it keeps pumping out glucose, even when levels are already high.

Why? Because insulin resistance tricks the body into thinking it’s low on energy, triggering the liver to produce more sugar as a survival response.

3. Muscle and Fat: The Energy Crisis

Muscle is the biggest consumer of glucose, but in insulin resistance, it stops pulling in sugar efficiently. Fat cells, when overfilled, release excess fatty acids, which further worsen insulin resistance.

The result? Blood sugar rises because no one is “taking out the trash.”

4. Inflammation and Stress Keep Blood Sugar High

Chronic inflammation and stress hormones (like cortisol) disrupt insulin signaling, making it harder for your body to regulate blood sugar. In fact, inflammation itself can keep blood sugar elevated—because glucose is fuel for immune responses and tissue repair.

So, what helps lower inflammation fast? Cold water.

5. Brown Fat: The Missing Link

Brown adipose tissue (BAT) burns glucose and fat for heat, helping clear excess sugar. But many people with type 2 diabetes have low BAT activity, leaving this pathway underutilized.

What interests me is that BAT doesn’t just keep you warm—it actively burns sugar and fat for fuel. In fact, studies show that people with higher BAT activity have better blood sugar control, because their bodies have another way to ‘clear’ excess glucose.

What Should Happen to Extra Blood Sugar?

In a healthy system, excess glucose is:

✅ Burned for energy by muscle

✅ Stored as glycogen in the liver and muscle

✅ Burned by brown fat for heat

✅ Converted to fat as a last resort

In type 2 diabetes, these pathways fail. Instead of fixing the root cause (insulin resistance, metabolic dysfunction), most treatments focus only on lowering blood sugar, ignoring the real issue.

The Fix: Restore Metabolic Flexibility

Lowering blood sugar isn’t the goal—fixing how the body processes energy is.

This means:

✅ Improving muscle glucose uptake

✅ Reducing liver overproduction of sugar

✅ Activating brown fat

✅ Lowering inflammation & stress

Cold plunges can accomplish a lot of this, especially when combined with strength training.

Want to lower blood sugar without meds? Start today. Cold showers, ice baths, or just 30 seconds in a freezing river—it all counts.

The more you activate these systems, the better your metabolism works.

The 3 Keystone Habits Every Man with Type 2 Diabetes Must Master

Keystone habits are powerful—they create a ripple effect that leads to better decisions, improved health, and sustainable results. 

If you focus on just three essential habits, you’ll see noticeable changes in your blood sugar, energy, and overall quest toward reversing insulin resistance.

The three habits that matter most: self-monitoring, eating strategically, and building muscle.

Habit #1: Self-Monitoring Key Health Data

Why It’s Crucial
What gets measured gets managed. Tracking your progress—whether it’s weight, fasting blood sugar, or body composition—creates accountability and helps fine-tune your approach. Without data, it’s easy to fall into patterns that stall progress.

Key Metrics to Track
- Daily weight to observe trends

- Blood sugar, (fasting glucose, post-meal glucose, A1C, daily average)

- Sleep quality and energy levels to identify what improves or worsens them

How to Implement

- Weigh yourself every morning—this alone can drive better choices

- Log meals and glucose responses in an app to spot patterns

- Review daily and weekly trends. When is blood sugar highest? What foods spike you

Case Study
One client lost 15 lbs in one month just by stepping on the scale every morning. Knowing he had to weigh-in gave him the accountability to drop excess carbs and adjust his meals based on what was working. No extreme diets, no crazy workouts—just real-time feedback leading to better decisions.

Habit #2: Eating the Right Foods at the Right Time in the Right Amounts

Why It’s Crucial
Food is the biggest lever for controlling blood sugar and energy levels. The right foods in the right amounts prevent crashes, reduce cravings, and improve insulin sensitivity.

The Strategy for Success
- Prioritize high-protein, high-fiber, and healthy fats while completely avoiding ultra-processed foods

- Cut out added sugars and refined carbs—they drive blood sugar spikes and cravings

- Use time-restricted eating (e.g., a 10-hour eating window) to improve metabolic flexibility

What to Avoid
- “Healthy” whole grains that cause blood sugar spikes (quinoa, sweet potatoes, etc)

- Snacking—constant eating leads to insulin overload

- Sugar-sweetened foods and drinks

Case Study
A client who eliminated sugar-sweetened foods had an eye-opening moment: “When was the last time you really enjoyed a handful of raspberries or blueberries?”

After a few weeks without processed sugar, his cravings disappeared. His taste buds reset, and suddenly, naturally sweet foods like berries tasted better than ever.

Habit #3: Building Muscle Through Strength Training

Why It’s Crucial
Muscle is the ultimate glucose sponge—it soaks up blood sugar and makes insulin work more efficiently. More muscle means better metabolic health, higher testosterone, and long-term fat loss.

The Most Efficient Training Approach
- Strength train 3x per week (kettlebells, resistance bands, or bodyweight)

- Walk after meals to lower post-meal blood sugar (bonus with a rucking sack)

- Focus on progressive overload—gradually increase weight, reps, or intensity each week

What to Avoid
- Relying on cardio alone—muscle is far more effective for reversing diabetes

- Random, inconsistent workouts—2-3 focused sessions per week beat sporadic exercise

Case Study
One client lost weight on Ozempic but still felt terrible. He gained the weight back after stopping the med and realized the missing piece—building muscle. When he focused on strength training and eating correctly, he lost the weight again, felt like a new man, and had way more energy.

Which version do you think his wife noticed? Hint: Not the Ozempic one.

Conclusion: The Power of Keystone Habits

Small, consistent actions drive real change. These three habits—tracking, eating strategically, and strength training—create a compounding effect that leads to lasting health improvements.

Start small. Track one thing, clean up one meal, and commit to one workout this week. 

You’ll be surprised how quickly things shift.

Why Does Fasting Blood Sugar Fluctuate?

All my clients track their fasting blood glucose because it’s one of the best ways to monitor progress in becoming more insulin-sensitive. It’s a simple, objective number that helps gauge whether their body is handling glucose more efficiently over time. 

But over the last two weeks, multiple guys have noticed something frustrating: some mornings, their fasting glucose is randomly higher than average. 

Naturally, they feel disappointed—thinking they’ve done something wrong or that their progress is stalling. But should they be?

The short answer: No. 

A single high fasting glucose reading doesn’t mean you’re off track. In fact, these fluctuations are completely normal and expected. 

Here’s why your fasting blood sugar might be higher on certain days—even when you’re doing everything right.

1. Dawn Phenomenon

Between 3-8 AM, your body releases glucose into the bloodstream to prepare you for waking up. This is a natural process controlled by hormones like cortisol and growth hormone. If your body is still insulin-resistant, it may struggle to regulate this glucose release, leading to a higher morning reading.

2. Rebound Hyperglycemia (Somogyi Effect)

If blood sugar drops too low overnight—possibly due to fasting, intense exercise, or even medications—the body compensates by releasing stress hormones like glucagon, epinephrine, and cortisol. This can cause a spike in blood sugar by morning.

3. Poor Sleep & Stress

A bad night’s sleep or high stress levels trigger cortisol release, which increases insulin resistance. Even if your diet and exercise are on point, poor sleep alone can cause higher fasting glucose the next morning.

4. Late-Night Eating

What you eat—and when you eat—matters. If you had a late-night meal, especially one high in carbohydrates or unhealthy fats, your body may still be processing it overnight, leading to a higher fasting glucose reading.

5. Liver Glucose Dumping (Gluconeogenesis)

The liver has a habit of releasing glucose into the bloodstream, especially if it senses you’ve been fasting for a long time or if it perceives a need for energy. This process can lead to higher fasting glucose levels, even if you haven’t eaten anything.

6. Mild Dehydration

Lack of water can concentrate blood sugar levels, making readings appear artificially high. Staying well-hydrated helps prevent this (IE Drink half your bodyweight in ounces daily).

7. Inflammation & Recovery from Exercise

If you had an intense workout the day before, your body may be dealing with muscle repair and mild inflammation, both of which can increase insulin resistance temporarily. This is a normal part of recovery.

8. Inconsistent Fasting Duration

If one night you fast for 8 hours and another night for 12, your body may react differently. The liver and insulin response can vary depending on how long you've gone without food.

What Should You Do?

Instead of stressing over a single higher-than-average reading, focus on trends over time. If your fasting glucose is generally improving over weeks and months, you’re heading in the right direction. 

Occasional spikes are part of the process.

Key Takeaways:

• A high fasting glucose reading doesn’t mean you’re failing

• Various factors—hormones, sleep, stress, late meals, hydration—can impact fasting glucose

• Look at long-term trends rather than single data points

• If readings remain consistently high, investigate deeper (e.g., sleep, stress, meal timing, hydration).

If you’ve seen an unexpected spike in your fasting glucose, don’t let it derail you. Stick with the plan, track your progress over time, and trust that your body is adapting.

The goal isn’t perfection—it’s steady, long-term improvement.

Reversing Insulin Resistance in Skeletal Muscle: A Science-Backed Guide

Insulin resistance in skeletal muscle is one of the most common and significant metabolic issues, contributing to high blood sugar, weight gain, and decreased performance.

Fortunately, skeletal muscle is highly adaptable, meaning insulin resistance is reversible with the right strategies.

In this article, we’ll break down the most effective ways to restore insulin sensitivity and optimize metabolic health.

Why Skeletal Muscle Insulin Resistance Matters

Skeletal muscle is responsible for 70–80% of glucose uptake after a meal. When muscle cells become insulin resistant, they fail to absorb glucose efficiently, leading to elevated blood sugar levels and increased fat storage.

Over time, this can lead to metabolic disorders such as type 2 diabetes, obesity, and cardiovascular disease.

The good news? By implementing specific lifestyle changes, you can restore insulin sensitivity and enhance your overall performance and longevity.

How to Reverse Insulin Resistance in Skeletal Muscle

1. Exercise: The Most Powerful Intervention

Movement is the most effective way to increase insulin sensitivity, primarily through the upregulation of GLUT4 transporters, which help shuttle glucose into muscle cells.

Resistance Training – Lifting weights and building muscle increases glucose storage capacity and insulin sensitivity.

High-Intensity Interval Training (HIIT) – Short bursts of intense activity improve mitochondrial function and glucose uptake.

Steady-State Cardio – Walking after meals can lower post-meal blood sugar and improve metabolic flexibility.

Action Step: Aim for a combination of strength training 3-5x per week and daily movement (like walking) for best results.

2. Optimize Your Nutrition

What you eat directly impacts your insulin response. 

Here’s how to fuel your body for better insulin sensitivity:

Reduce Processed Carbs & Sugar – Minimize large insulin spikes and metabolic stress by avoiding refined carbs and added sugars.

Prioritize Protein – Supports muscle growth and metabolic efficiency, keeping blood sugar stable.

Healthy Fats (Omega-3s, Monounsaturated Fats) – Reduce inflammation and improve cellular function.

Manage Carb Intake Based on Activity – Consuming most of your carbs around workouts can enhance insulin efficiency and glycogen storage.

Action Step: Focus on whole, nutrient-dense foods and structure carb intake around training sessions.

3. Increase Muscle Mass

Muscle acts as a metabolic sink for glucose. The more muscle you have, the more glucose storage capacity you create, reducing excess glucose in the bloodstream.

Lifting heavy promotes muscle growth and enhances insulin sensitivity.

Progressive overload (gradually increasing weight or reps) ensures continuous adaptation.

Action Step: Strength train at least 3x per week with a focus on compound movements (squats, deadlifts, presses) to maximize muscle gains.

4. Improve Sleep & Manage Stress

Both poor sleep and chronic stress elevate cortisol, which interferes with insulin signaling and promotes fat storage.

Prioritize High-Quality Sleep – Aim for 7-9 hours per night, maintain a consistent sleep schedule, and reduce blue light exposure before bed.

Lower Stress Levels – Practices like deep breathing, movement meditation, and even spending a couple minutes in nature can help lower cortisol.

Action Step: Establish a relaxing evening routine and incorporate stress management techniques into your daily life.

5. Use Cold & Heat Exposure

Exposure to extreme temperatures can activate metabolic pathways that boost insulin sensitivity.

Cold Therapy (Cold showers, ice baths) – Can increase glucose uptake and metabolic efficiency.

Sauna Use – Improves circulation, reduces inflammation, and enhances insulin function.

Action Step: Try cold showers or an ice bath 2-3x per week and consider regular sauna sessions for added benefits.

6. Targeted Supplementation

Certain supplements can enhance insulin sensitivity and support metabolic function:

Magnesium – Essential for insulin signaling and glucose metabolism.

Berberine – Works similarly to metformin in improving glucose uptake.

Alpha-Lipoic Acid (ALA) – Enhances mitochondrial function and insulin sensitivity.

Action Step: Consider getting bloodwork to assess HOMA-IR to see if adding these supplements to your routine would be helpful.

Final Thoughts

Insulin resistance in skeletal muscle is not a life sentence—it’s a condition that can be reversed with strategic lifestyle interventions.

By focusing on exercise, proper nutrition, muscle growth, stress management, heat/cold exposure, and supplementation, you can restore insulin sensitivity, optimize performance, and prevent long-term metabolic issues.

5 Warning Signs of Low Testosterone: What Every Man Needs to Know

If you’re constantly feeling tired and struggling with weight gain, you might be wondering if low testosterone is the culprit. 

And you could be right.

I call testosterone the hero hormone for guys because it influences energy levels, mood, body composition, and overall vitality. It's the first place you should look if you don't feel like yourself anymore.

Yet, many men suffering from low testosterone go undiagnosed because they rely solely on a lab result rather than paying attention to their symptoms.

In this article, we’ll break down five of the most common warning signs of low testosterone—beyond just looking at a number on a lab test. Let’s dive in.

Why Symptoms Matter More Than Just a Number

Before you rush into testosterone replacement therapy (TRT) or grab a T booster supplement, it’s essential to determine whether testosterone is truly the issue. The key? Look at both symptoms AND levels.

Most guys assume that if their bloodwork shows “normal” testosterone levels, they’re in the clear. But that’s not always the case. 

If you’re experiencing the following warning signs, your testosterone may still be too low for YOU—even if your doctor says otherwise.

1. Irritability & Mood Swings

Are you snapping at your family over minor annoyances? Yelling at other drivers? Feeling deep frustration over the news? If you’ve noticed increased irritability or mood swings, it could be due to dropping testosterone levels.

Low T isn’t just about aggression—it’s also linked to depression and emotional instability. Many men describe feeling "off" or not like themselves. If that sounds familiar, it’s time to check your hormones.

2. Poor Sleep Quality

We know that lack of sleep can cause low testosterone—after all, testosterone is primarily produced while you sleep. But did you know that low testosterone can also cause poor sleep?

If you’re tossing and turning, waking up frequently, or struggling to get deep, restorative sleep, your testosterone levels might be playing a role. Research shows that testosterone replacement therapy can improve sleep quality. And if you have sleep apnea, that’s an even bigger red flag for low T.

3. Changes in Body Composition

Less muscle, more belly fat. If your body is changing despite maintaining your usual diet and exercise routine, your testosterone levels may be declining.

Testosterone is essential for maintaining lean muscle mass and keeping fat levels in check. A sudden increase in belly fat or difficulty building muscle could be a clear sign that something is off hormonally.

4. Low Drive—In & Out of the Bedroom

One of the most noticeable symptoms of low T is a drop in drive—and not just in terms of sex.

Low testosterone can also zap your motivation for work, fitness, and hobbies. Many men describe this as "low energy," but it’s more than that. It’s a lack of interest in things that once excited them. 

If you find yourself uninterested in sex, business growth, or even activities you used to love, your testosterone could be to blame.

5. High Blood Sugar & Insulin Resistance

This is a big one. If your blood sugar levels are creeping up—whether it’s prediabetes or full-blown type 2 diabetes—you’re at a higher risk for low testosterone.

Insulin resistance (which leads to high blood sugar) and low testosterone go hand in hand. Studies show that men with diabetes often have significantly lower testosterone levels. The worse your blood sugar control, the lower your testosterone is likely to be.

The good news? Optimizing testosterone often helps regulate blood sugar levels, improving metabolic health overall.

Your Doctor Might Say You’re “Normal” – But Are You?

Here’s why symptoms matter even more than a single lab result.

Let’s say your doctor checked your total testosterone 10 years ago and it was 600—a solid level. Now, you’re noticing some or all of these symptoms, so you ask your doctor to retest your levels. This time, your total T comes back at 325.

Your doctor might say, “See, it’s still within the normal range.” 

But what they’re missing is that you’ve experienced a nearly 50% drop in testosterone in just 10 years—and your symptoms are proof that it’s affecting your health.

Even if a number falls within a “normal” range, a significant decline is not normal for you. And that’s what matters most.

Final Thoughts: Take Action Now

If you’re experiencing these warning signs, don’t ignore them. Your testosterone levels may be declining—even if your doctor says they’re “normal.”

You don’t have to rely on medications right away. There are natural strategies to optimize testosterone before considering TRT, including diet, exercise, sleep improvements, and lifestyle changes. My clients experience an average 70% increase in total testosterone within three months using this approach.

If you’re ready to take control of your health and performance, start by assessing your symptoms and then get the blood work to back it up.

The Overlooked Key to Men's Health: Hydration

Most men focus on diet, exercise, or supplements—but what if the foundation of optimal health was something much simpler? It is. 

Hydration plays a crucial role in your energy levels, mental clarity, and even erectile function.

Yet, it’s one of the most neglected aspects of men’s health.

But here’s the reality: mild dehydration can lead to fatigue, brain fog, and even weaker erections due to a decrease in blood flow. In this guide, you’ll discover how staying hydrated can improve testosterone levels, metabolism, and overall health.

The Connection Between Hydration & Performance

1. Erections & Blood Flow

- 75% of your muscle tissue, including those involved in erections, is composed of water.

- Dehydration reduces blood volume, leading to weaker, less sustained erections.

- Proper hydration supports vascular health and nitric oxide production, both essential for optimal blood flow and erectile function.

2. Mental Clarity & Focus

- Just a 2% drop in hydration can impair cognitive function, leading to brain fog and sluggish thinking.

- Hydration enhances neurotransmitter activity, improving focus, memory, and productivity.

- Drinking enough water helps regulate mood, reducing irritability and stress.

3. Energy Levels & Testosterone

- Dehydration increases cortisol, the stress hormone that suppresses testosterone.

- Proper hydration supports muscle recovery, metabolism, and hormone production.

- Water aids digestion, nutrient absorption, and detoxification, leading to more sustainable energy throughout the day.

Hydration Strategies for Optimal Health

1. Drink ½ Your Bodyweight in Ounces Daily

- Example: If you weigh 200 lbs, aim for 100 oz of water daily.

- Spread intake throughout the day to avoid overloading your kidneys and ensure you’re actually absorbing the water and not just peeing it all out.

2. Add Electrolytes

- Hydration isn’t just about water—it’s about maintaining electrolyte balance.

- Use natural sources like Himalayan salt, potassium-rich foods (bananas, avocados), or an electrolyte supplement (I use LMNT).

3. Morning Hydration Routine

- Start your day with a quick 16 oz of water with a pinch of salt & lemon to kickstart metabolism and hydration. This helps replenish fluids lost overnight and immediately gets you a win.

4. Limit Dehydrating Habits

- Reduce alcohol, excessive caffeine, and processed foods.

- Swap sugar-sweetened drinks for herbal teas or what I call "spa water" with some fancy cucumber, lemon, or mint. Don't knock it 'till you try it.

My Hydration Hacks

My strategy is to fill-up 4 Nalgene's in the morning and finish one every 3 hours. 

I always have a water bottle on my desk, in my car, and in my gym bag, so I can't use the excuse that "I forgot."

Small Change, Big Results

Prioritizing hydration can lead to stronger erections, sharper focus, and sustained energy. The best part? It’s simple, free, and takes minimal effort.

Commit to 7 days of proper hydration, and I promise you’ll feel the difference.

What's A Normal Fasting Blood Glucose Level

If you’ve ever checked your blood sugar first thing in the morning and wondered why it’s high—even when you think you’re eating right—you’re not alone. Most men with type 2 diabetes struggle with morning blood sugar levels that seem out of control, even after following a low-carb diet or taking medication. Understanding what’s normal, what’s not, and what you can do about it is key to reversing diabetes and regaining control of your health.

What is Fasting Blood Glucose?

Fasting blood glucose (FBG) is the measurement of your blood sugar levels after you’ve gone at least eight hours without eating. It is one of the most important markers for metabolic health and diabetes management. I use fasting blood glucose to assess insulin function and glucose regulation, making it a key indicator of your overall progress.

To get an accurate fasting blood glucose reading:

• Test first thing in the morning before eating or drinking anything (water is OK)

• Avoid caffeine or stress-inducing activities before measuring

• Maintain a consistent testing schedule to spot reliable trends

Normal vs. Elevated Fasting Blood Sugar Levels

A normal fasting blood glucose level falls within the following ranges:

• Normal: 70-99 mg/dL

• Prediabetes: 100-125 mg/dL

• Type 2 Diabetes: 126 mg/dL or higher

However, these numbers don’t always tell the full story. If your fasting blood glucose is slightly elevated, but your post-meal glucose remains controlled, you may still be making progress, despite having nighttime spikes. 

Understanding why fasting glucose is high can help you avoid unnecessary stress and focus on real solutions.

Why Your Fasting Blood Sugar is High (Even When Eating Well)

It’s easy to assume that high fasting glucose means you’re failing your diabetes management, but this isn’t always true. Several normal, body processes can contribute to elevated morning readings, even if your diet and exercise are on point.

1. Dawn Phenomenon

Your liver releases glucose between midnight and 6am to prepare your body for waking up This is a normal process, but for those with insulin resistance, the body struggles to regulate the extra glucose, leading to higher fasting levels.

2. Poor Insulin Sensitivity

If your cells aren’t responding effectively to insulin, your body compensates by keeping glucose levels elevated overnight. This is common in men with type 2 diabetes, especially those carrying excess weight.

3. Glucose Dump from the Liver

Your liver sometimes releases stored glucose at night as a survival mechanism. If your blood sugar drops too low overnight, the liver compensates by pushing glucose into the bloodstream, resulting in a high morning reading.

How to Improve Fasting Blood Sugar

1. Strategic Eating

• Avoid high-carb or high-sugar foods before bed.

• Opt for a high-protein, moderate-fat dinner to stabilize overnight glucose.

• Try a small low-carb snack before bed if your glucose tends to drop too low overnight. Something like peanut butter and some apple.

2. Strength Training

Building muscle improves insulin sensitivity and allows the body to absorb glucose more efficiently. Strength training 3-4 times per week can have a dramatic effect on fasting glucose over time.

3. Evening Walks

A short 10-15 minute walk after dinner can help lower post-meal blood sugar and improve overall glucose control overnight.

4. Prioritize Sleep

Poor sleep raises cortisol levels, which triggers the liver to release more glucose. Aim for 7-9 hours of quality sleep each night to support stable blood sugar levels.

The #1 Mistake Men Make with Fasting Blood Sugar

Most men rely only on fasting blood sugar as their main indicator of glucose control. However, your daily average glucose trends and post-meal responses are just as important.

Instead of stressing over a single high reading in the morning, track your numbers throughout the day. Consider using a Continuous Glucose Monitor (CGM) or testing at key times:

• Before meals

• 1-2 hours after meals

• Before bed

This will give you a clearer picture of how your body is responding to food, exercise, and lifestyle changes, over the longterm.

What’s Your Next Step?

If you’re struggling with high fasting blood sugar, don’t panic. Focus on the bigger picture, track your daily trends, and implement holistic lifestyle changes.

How to Ditch the Dad Bod and Regain Your Energy

Are you struggling with stubborn belly fat and feeling stuck with a "Dad Bod"? You’re not alone. Many men, myself included, find themselves in this position due to hormonal shifts, muscle loss, and lifestyle changes. And it all starts when we have kids.

But the good news? You can turn things around. 

Here’s how to regain your energy, confidence, and health with five science-backed steps.

The Science Behind the Dad Bod

The average age for a new dad is 30—right at the peak of male strength. Unfortunately, this is also when lean muscle mass starts to decline. This natural process, called sarcopenia (a.k.a. "poverty of the flesh"), leads to muscle loss and fat gain if left unchecked. Combine that with long work hours, disrupted sleep, and poor diet choices, and the dad bod takes over.

I have two young kids myself, and I know firsthand how easy it is to gain weight and lose muscle if you’re not intentional. 

But it doesn’t have to be that way. Here’s how you can break free.

Step 1: Strength Train with Progressive Overload

Forget endless cardio sessions. The key to burning fat and regaining muscle is resistance training. Focus on progressive overload, which means gradually increasing weight, reps, or intensity each week. Prioritize large muscle groups—shoulders, glutes, and legs—for maximum impact.

Step 2: Build Muscle to Burn Fat

Muscle is metabolic medicine. It soaks up excess blood sugar, boosts insulin sensitivity, and increases your resting calorie burn. The more muscle you build, the easier it is to shed fat. Incorporate compound movements like squats, deadlifts, and presses to maximize muscle growth in less time.

Step 3: Track Your Progress

What gets measured gets managed. Track two key metrics: your weight daily and your waist-to-height ratio weekly. Your waist should be no more than half your height in inches. If your waist is shrinking but your weight stays the same, you’re losing fat and building muscle—the ultimate win.

Step 4: Eat a High-Protein, High-Satiety Diet

Forget calorie counting. Instead, focus on protein-rich, filling foods like chicken, lean beef, egg whites, and fibrous vegetables. Aim for 0.8-1 gram of protein per pound of ideal body weight daily. This will keep you full longer, support muscle growth, and curb cravings naturally.

Step 5: Optimize Your Testosterone

Low testosterone fuels fat gain, drains energy, and slows recovery. If you’re a dad, your testosterone started dropping the moment you found out you were having a baby—researchers call it a "a biological adjustment to shift priorities.”

But you can restore testosterone back to optimal levels by focusing on sleep, stress management, resistance training, and strategic supplementation. If levels remain low after 3-6 months, consider discussing testosterone replacement therapy (TRT) with a specialist.

The Results? Fat Loss, Energy Gains, and Fitness

On average, my clients lose 20 lbs and 3 inches off their waist in just 90 days using this approach. I personally lost 5 lbs of fat and reduced my waist by 3 inches, achieving an optimal waist-to-height ratio.

The takeaway? Your goal isn’t just to lose weight—it’s to gain muscle, optimize hormones, and create sustainable health. By following these five steps, you can ditch the dad bod and build a body that keeps you strong, energized, and confident for years to come.

High Satiety Diet (And food list)

Step 1: Choose 1 protein

Step 2: Choose 2-4 veggies

Step 3 (if needed): Choose 1 fruit

Step 4 (again, if needed): Choose nuts and seeds

Note: The foods listed here are organized based on how full they will make you feel, with the most filling options at the top. For example, egg whites are more filling on their own than whole eggs.

The goal is to prioritize high-protein, highly filling foods to help you feel satisfied with fewer calories, making it easier to manage your intake effectively.

Protein

• egg whites

• Greek yogurt

• cottage cheese (low-fat)

• shrimp

• sirloin steak (fat trimmed)

• chicken breast (skinless)

• salmon

• crab

• oysters

• mussels

• liver

• ground beef (extra lean)

• anchovies

• lamb roast

• tuna

• whey protein powder

• white fish

• pork chops

• whole eggs

• turkey

Vegetables

• spinach

• asparagus

• mushrooms

• lettuce

• zucchini

• cauliflower

• cucumber

• broccoli

• kale

• bell pepper

• onion

• sweet potato (boiled not baked)

• brussel sprouts

• green beans

• carrots

Fruit (fresh or frozen but not dried)

• berries

• orange

• grapefruit

• peach

• watermelon

• pineapple

• cantaloupe

• kiwi

• apricot

• apple

• banana (greener is better)

Nuts and Seeds

• pumpkin seeds

• hemp seeds

• coconut

• macadamia nuts

• sesame seeds

• brazil nuts

• cashews

• sunflower seeds

• hazel nuts

• almonds

• flax seeds

• pistachios

Erectile Dysfunction: A Wake-Up Call for Your Health

Erectile dysfunction (ED) isn’t just a performance issue—it’s a warning sign.

It's a sign that many men tend to ignore, but what if I told you that ED could be your body's way of signaling that something deeper is going wrong? This could be your opportunity to take control of your health before things get worse.

In this article, I’ll break down what erectile dysfunction really is, the hidden causes behind it, and how you can start addressing it today.

What is Erectile Dysfunction (ED)?

ED typically happens when there’s not enough blood flow to the penis. While it may seem like a mere performance issue, it’s actually much more than that—it’s a signal that something else in your body may not be working correctly. ED is not an inevitable part of aging, but rather a warning sign that underlying health problems—such as heart disease, high cholesterol, or diabetes—could be lurking beneath the surface.

I often joke that erectile dysfunction is like a wake-up call or a slap in the face from God. Men can tolerate fatigue, carry extra weight, or deal with hair loss without giving much thought to it, but the moment they can’t get an erection, that’s when things really hit home. 

Suddenly, the issue becomes personal, and it’s something that demands attention—because it directly impacts their ability to have sex. And let’s face it, sex is important.

So, if you're struggling with ED, don’t brush it off as a normal part of aging. Take this as your warning sign—something’s not right, and it's time to listen.

Your Body’s “Check-Engine Light”

Think of ED as your body's “check-engine light.” You wouldn’t ignore that warning in your car, so why ignore this one? 

Research shows that men with ED are twice as likely to experience a heart attack or stroke. On top of that, men with ED often deal with depression—though this usually comes after the fact, as the stress of ED can wear on mental health.

The causes of ED can be broken down into three categories: vascular issues, testosterone imbalances, and psychological factors. Each of these has its own path to healing, and identifying which one applies to you is key to fixing the issue.

Types of ED: Understanding the Root Causes

1. Vascular ED: This is often linked to poor blood flow and can be an early sign of coronary atherosclerosis (hardening of the arteries). This is where ED acts as the “canary in the coal mine,” warning you that your heart health may be in jeopardy.

2. Psychogenic ED: This type is more mental than physical. Performance anxiety or depression can prevent you from getting or maintaining an erection. If you had no issues in the past but suddenly find yourself struggling, this might be the culprit.

3. Mixed ED: This is the most common type, where both poor blood flow and psychological stressors are at play. Often, it’s a combination of vascular issues and stress that causes the symptoms.

Other rare causes of ED can include medication side effects (like from beta-blockers or antidepressants), as well as chronic conditions such as diabetes or kidney disease. The connection is clear: 66% of men with diabetes also experience ED, and 79% of men with ED are overweight. This suggests a link between lifestyle factors and the likelihood of developing ED.

The Good News: ED is Reversible

Here’s the good news—ED is reversible for most men. While you might not return to the level of performance you had in your 20s, it is absolutely possible to regain a healthy, satisfying sex life. The first step is to identify what’s causing your ED. Remember, ED is a symptom, not a disease in itself, so it's crucial to target the root cause.

1. Improve Blood Flow and Circulation: You don’t need fancy supplements to do this—although beet powder (or even whole beets) can help. What really makes a difference is hydration. Dehydration reduces blood volume and flow, so drinking enough water and balancing your electrolytes is essential.

Exercise also plays a crucial role. Strength training and even daily walks will help optimize blood circulation throughout your body, which directly impacts erectile function.

2. Fix Testosterone Imbalances: Get your testosterone levels checked. Aim to keep your total T above 500 ng/dL naturally. You can do this by prioritizing sleep, strength training, eating a high-protein diet, and building muscle. The stronger and leaner you are, the better your testosterone will be.

3. Manage Cortisol and Stress: Chronic stress is a killer of testosterone. One stressful event isn’t the problem; it’s the ongoing stress that can lead to hormone imbalances. Incorporating stress-management techniques like meditation, mindful breathing, or just finding a healthy escape can make a huge difference.

4. Medications like Viagra or Cialis: While they can help in the short term by boosting confidence and allowing you to perform, they don’t solve the underlying issue. They are tools, not long-term solutions. The problem with relying on them is that they don’t address what’s causing ED—whether it's cardiovascular issues, poor testosterone levels, or chronic stress.

Conclusion: Take Control of Your Health

ED is more than just a bedroom issue. It’s a warning sign for your overall health that shouldn't be ignored. By improving circulation, optimizing testosterone, and managing stress, you can treat the root cause of your ED and regain control of your life.

And if you feel like you need a little extra help, medications like Viagra or Cialis can be a temporary fix. Just remember, they won’t address the underlying issues, and relying on them long-term could lead to bigger health problems down the road.

Take this wake-up call seriously. Your body is telling you something important, and now is a crucial time to listen.

Video: How to Prevent Muscle Loss | 5 WARNING SIGNS You're Losing Muscle

The Future of Diabetes Care: CGM

Understanding What Causes Type 2 Diabetes

If you want to reverse diabetes, and not just manage symptoms with meds, then you need to uncover and address the root cause(s).

The challenge is that these causes are not always clear-cut, as it varies for each person. T2D is always caused by a combination of family history, lifestyle choices, and even environmental factors.

Family History

Diabetes can run in families. If your parents or grandparents have it, you might have a higher chance of developing it too. Scientists have identified more than 36 genes that can increase the risk of diabetes. For example, a gene called TCF7L2 significantly raises the risk, making it worthwhile to check if you have it. Most diabetes-related genes affect how the pancreas produces insulin. While having a genetic predisposition can be a challenge, it does not mean diabetes is inevitable.

Lifestyle Choices

The way we live can also contribute to diabetes. Some key lifestyle factors that can increase the risk include:

• Eating ultra-processed foods and not enough protein: Consuming too many calories from junk food, such as sugary drinks and cereals, can lead to weight gain because you’re hungry all the time. Being overweight makes it harder for the body to use insulin effectively.

• Lack of strength-training: Lack of muscle mass can reduce how well the body processes sugar, causing it to remain in the blood or be stored as fat.

• Excessive Alcohol Consumption: Drinking too much alcohol can increase diabetes risk through several mechanisms, including excess calorie intake, fatty liver, and blood sugar spikes.

Environment and Socioeconomic Factors

Where we live and our financial situation can significantly impact our health. Some people may not have access to healthy foods or safe places to exercise, making it more challenging to prevent diabetes.

Recent Findings

New studies are providing more insights into how diabetes develops:

• Fat in Organs: Excess fat in the liver and pancreas can make it difficult for the body to regulate blood sugar. This concept, known as the personal fat threshold, explains why someone who is 6’ and 300 lbs may not have diabetes, while another person who is 6’ and 200 lbs might.

• Low Testosterone: There is a direct link between low testosterone and high blood sugar. It’s a "chicken and egg" situation, meaning both issues need to be addressed together for effective management.

Conclusion

Understanding what causes type 2 diabetes can empower us to make better lifestyle choices and even reverse the disease. Eating healthier, staying active, and being aware of family history can all help in prevention and management.

5 Reasons You’re Always Hungry—And How to Fix It for Good

Think hunger is all about willpower? Think again. If you find yourself constantly feeling hungry, it’s not just in your head. 

Let’s dive into the five most common reasons you’re always hungry and, more importantly, how to fix them.

1. Poor Sleep Quality

A bad night’s sleep does more than leave you feeling groggy—it impacts your hunger. Research shows that getting six hours or less of sleep increases your preference for sweeter, high-carb foods. Why? When you're sleep-deprived, your body craves quick energy from sugar, leading to carb-heavy cravings.

Lack of sleep also disrupts key appetite-regulating hormones—ghrelin (which makes you feel hungry) and leptin (which makes you feel full). Short sleep can trick your body into thinking it needs more food, increasing cravings and portion sizes—even if you’re not actually hungry.

Fix It:

• Prioritize 7-8 hours of quality sleep each night.

• Treat sleep like a job: stick to a schedule, avoid alcohol before bed, and cut down on late-night screen time.

• Use a sleep tracker to identify what works best for your routine.

2. Hormonal Imbalances

Low testosterone and insulin resistance can make it harder for your body to regulate hunger. Low testosterone leads to increased fat mass and reduced muscle mass, both of which impair hunger hormone function. Meanwhile, insulin resistance, common in men with type 2 diabetes or prediabetes, prevents glucose from properly reaching your cells, leaving you feeling unsatisfied and craving more food.

Fix It:

• Boost testosterone naturally with strength training and a high-protein, low-carb diet.

• Manage blood sugar levels through diet (see above bullet) and exercise to improve insulin sensitivity.

3. Lack of Protein and Fiber

If you’re not eating enough protein or fiber, you’ll feel hungrier more often. Protein is the most filling macronutrient, helping to reduce appetite and regulate ghrelin levels. On the other hand, fiber slows digestion and stabilizes blood sugar, keeping you full for longer.

Signs you need more protein? If you experience mid-morning or mid-afternoon energy crashes and reach for snacks, it's time to reassess your meals.

Fix It:

• Aim for 1 gram of protein per pound of your ideal body weight (e.g., 180g if you weigh 180 lbs).

• Add a fist-sized portion of lean protein to every meal (chicken, lean beef, egg whites).

• Increase fiber intake by including a variety of colorful vegetables in your diet and consider fiber supplements like Acacia fiber if necessary.

4. Processed Foods Are Tricking You

Processed foods are designed to make you overeat. They contain a carefully engineered combination of fat, salt, and sugar—known as the “bliss point”—that spikes blood sugar, leading to cravings once the initial energy boost fades. Ultra-processed foods like chips, cereals, and energy bars disrupt hormones and blood sugar levels, making you feel unsatisfied and craving more.

Fix It:

• Replace processed snacks with whole, nutrient-dense foods like nuts, seeds, lean proteins, and fresh produce.

• Cut out sugar-sweetened beverages like soda and sports drinks that contribute to increased hunger.

5. Mistimed Eating Habits

Skipping meals, eating late at night, or having inconsistent meal times can throw off your body’s natural hunger signals. Your circadian rhythm thrives on routine, and irregular eating can lead to increased hunger, disrupted metabolism, and poor sleep, creating a vicious cycle.

Fix It:

• Stick to regular meal times and avoid eating at least 2-3 hours before bed.

• Try time-restricted eating within an 8-10 hour window to regulate hunger and metabolism.

• Use blood sugar monitoring to guide when you should eat, especially if you have prediabetes or type 2 diabetes.

Takeaway:

By addressing these five factors—sleep, hormones, diet, processed foods, and timing—you can regain control over your hunger and fuel your body with what it truly needs.

What Else Raises Your Blood Sugar?

Blood sugar levels are influenced by more than just the carbohydrates you eat. Various factors—both internal and external—can have a significant impact on your blood glucose levels.

Here are some common contributors you might not have considered:

1. Stress and Hormones

When you’re stressed, your body releases cortisol and adrenaline, hormones that signal the liver to release stored glucose (a process called gluconeogenesis) for energy. This surge in glucose can cause a spike in blood sugar levels. Growth hormone also plays a role, as it can reduce insulin sensitivity, leading to higher blood sugar.

2. Lack of Sleep

Poor sleep affects hormones like insulin and ghrelin, both of which play key roles in glucose regulation. Disrupted sleep can reduce insulin sensitivity and increase hunger, particularly for high-calorie foods. This can indirectly contribute to higher blood sugar levels.

3. Physical Inactivity

When muscles aren’t being used, glucose uptake by the cells decreases. This means more glucose remains in the bloodstream, raising blood sugar levels. Regular physical activity can help improve insulin sensitivity and regulate blood sugar more effectively.

4. Illness or Infection

When you’re ill, your body releases stress hormones like cortisol as part of the inflammatory response. These hormones can increase blood sugar levels to provide energy for recovery. This natural defense mechanism can make it harder to control blood sugar during illness.

5. Medications

Certain medications can raise blood sugar levels. For example:

• Steroids (e.g., prednisone) can increase insulin resistance and boost glucose production in the liver.

• Beta-blockers may mask symptoms of low blood sugar, potentially leading to higher levels.

• Thiazide diuretics can interfere with glucose metabolism, contributing to elevated blood sugar.

6. Dehydration

Dehydration can cause blood glucose to become more concentrated in the bloodstream, temporarily raising blood sugar levels. Staying hydrated helps keep blood sugar levels in check.

7. Alcohol Consumption

While moderate alcohol consumption may initially lower blood sugar, excessive drinking can impair the liver’s ability to regulate glucose. This can lead to delayed blood sugar spikes, making blood sugar control more difficult.

8. Liver Function

If the liver is not functioning properly—due to conditions like fatty liver disease or other metabolic dysfunctions—it may release excess glucose into the bloodstream, causing blood sugar levels to rise.

9. Dawn Phenomenon

The "dawn phenomenon" refers to the early morning rise in blood sugar that many people experience. This natural increase is caused by the body’s release of hormones, including cortisol and growth hormone, which prepare the body for waking and activity.

10. Poor Gut Health

An imbalance in gut microbiota can negatively affect insulin sensitivity and glucose metabolism, potentially leading to higher blood sugar levels. A healthy gut is essential for maintaining stable blood sugar levels.

Takeaway

While diet is the most obvious factor in blood sugar control, many other variables can play a significant role. By addressing stress, sleep, physical activity, and other factors

5 Warning Signs You’re Losing Muscle—and How to Prevent It

Losing muscle doesn’t just affect how you look—it impacts your energy, metabolism, blood sugar control, and overall mobility. For men, muscle loss can happen faster than you think.

Here are five warning signs to watch out for and how to prevent muscle loss.

1. You Feel Weaker

Struggling with grip strength, lifting objects, or completing familiar workouts? Weakness is often caused by sarcopenia (age-related muscle loss) combined with a lack of strength training. Starting in your mid-30s, you can lose 1–3% of muscle mass per year. Resistance training can reverse this trend, helping you maintain strength as you age.

2. Slower Metabolism

Muscle is a metabolic powerhouse. Losing it reduces the calories you burn at rest, making it easier to gain fat and harder to maintain blood sugar control. If your diet stops working, check your muscle mass—it might be the missing link.

3. Fatigue or Low Stamina

Constant exhaustion, even after light activity, can indicate low muscle mass. Muscle fuels daily tasks and workouts, so losing it saps your energy. If you’re winded from carrying a suitcase upstairs, it’s time to build back your strength.

4. Unexplained Weight Loss

If you’re losing weight but your waistline stays the same, you might be losing muscle, not fat. This often happens due to insufficient protein intake, lack of strength training, or even medications like Ozempic.

5. Slower Recovery

Lingering soreness or injuries that take longer to heal can signal muscle loss. While low testosterone might play a role, being under-muscled is often the bigger issue.

How to Prevent Muscle Loss

• Strength Train Regularly: Prioritize compound movements like squats, deadlifts, and push-ups 2–3 times per week.

• Eat Enough Protein: Aim for 0.8–1 gram per pound of ideal body weight daily.

• Manage Blood Sugar: Stable glucose helps prevent muscle breakdown.

• Stay Active: Incorporate daily movement, even short walks.

• Prioritize Recovery: Sleep 7–8 hours per night and focus on quality rest.

The Bottom Line

Muscle loss from aging is preventable. No matter your age or fitness level, rebuilding muscle is possible—and essential for long-term health and vitality. Start with small steps, track your progress, and build strength to support your overall health.

A Supervised Approach

Struggling to reverse type 2 diabetes?

You’re not alone—most people find it challenging and often believe lifelong medications are their only solution.

However, research shows that a supervised approach can effectively help reverse type 2 diabetes or put it into remission. The combination of accountability and a tailored plan is the key to success.

Sources:

https://diabetesjournals.org/care/article/47/1/47/154002/Type-2-Diabetes-Remission-A-New-Mission-in

https://www.mdpi.com/2072-6643/11/4/766

https://news.ok.ubc.ca/2021/09/10/new-research-proves-diet-can-put-type-2-diabetes-into-remission/

The Hidden Cost of Managing Diabetes

Managing type 2 diabetes isn’t just a health challenge—it’s a financial one too. I’ve spoken with patients, clients, and even family members who have T2D, and the consensus is clear: it’s expensive, even with insurance.

How expensive? Most people estimate it costs them about $3,000 per year. However, some report spending much more—one person on Reddit shared they spend a staggering $11,600 annually.

According to a 2020 report by GoodRx.com, the average cost falls somewhere in between, at $3,300 to $4,600 per year.Their findings highlight a bigger picture:

"When you add up out-of-pocket costs like doctor visits, over-the-counter supplies, and lost wages, a typical person with diabetes taking insulin could spend an additional $4,800 annually—even with health insurance. That’s about 10% of the average American’s yearly income."

These numbers underscore the significant burden diabetes places on everyday life—beyond just managing blood sugar.

Pavel Tsatsouline and The One-Piece Gym

Pavel Tsatsouline focuses on building functional strength, endurance, and flexibility using a minimalist, disciplined approach.

He emphasizes efficiency and technique over excessive volume or equipment.

How? The kettlebell.

Sound to good to be true? 

I thought so, too, but I love it.

It’s the only strength training that I’ve done over the last two years to get my muscle mass up to 40% of my bodyweight, while dropping my body fat down to 18%.

When I read Pavel's book, it fundamentally reshaped my perspective on fitness. It motivated me to embrace the simplicity and effectiveness of a one-piece gym.

His philosophy reinforced that the key to performance and health isn’t in fancy tools or endless hours at the gym but in mastering the fundamentals with precision and intent.

Why Kettlebells Are a Game-Changer

As Pavel explains, the kettlebell is more than a piece of equipment—it’s a tool for extreme all-around fitness. It's intense, I know, but this guy is worth listening to.

Here's why:

1. All-Purpose Strength: Kettlebell training builds a level of functional strength that translates to real-life activities. The emphasis on compound movements, like the swing, clean, and press, engages multiple muscle groups simultaneously.

2. Staying Power: Kettlebell exercises are dynamic and ballistic, enhancing endurance by combining strength and cardio into one movement. This is how kettlebells provide "staying power"—the ability to sustain physical output over time.

3. Flexibility: The controlled, full-range movements required in kettlebell training improve mobility and joint health. Exercises like the Turkish Get-Up enhance flexibility and balance while building strength.

4. Fat Loss Without Aerobics: Traditional steady-state cardio isn’t Pavel’s style. Instead, he advocates high-intensity, kettlebell-based conditioning that helps you burn fat while increasing lean muscle—all without the monotony of conventional aerobic exercise.

5. Efficiency and Simplicity: With just a single kettlebell and proper technique, you can check the fitness box in just 1-2 hours per week. Pavel’s approach eliminates excuses, emphasizing that the best training is often the simplest.

The Importance of Technique

Pavel stresses that improper form not only reduces effectiveness but also increases the risk of injury. Every lift, swing, or press should be executed with intentional precision. I always say, prioritize form over going to failure.

Pavel’s other core principles include:

• Tension and Relaxation: Mastering the balance between full-body tension and relaxation during movements maximizes power and control.

• Breathing: Techniques like the "power breath" enhance stability and performance.

• Progressive Overload: Pavel advocates starting with lighter weights to perfect form before progressing to heavier loads.

My Takeaway

Pavel’s kettlebell philosophy taught me to prioritize quality over quantity in training. 

It inspired me to embrace a minimalist approach—the "one-piece gym"—where a single kettlebell is all I need to build strength and endurance.

I keep a kettlebell at home, another at my office, and even have a travel dry bag that can be filled with sand or rocks, allowing me to maintain my routine anywhere.

Pavel’s book is a powerful reminder that fitness isn’t about overcomplicating things. It’s about mastering the basics, pushing your limits, and training smart—not just hard. 

If you’re in the market for a tool to elevate your performance, the kettlebell is your best bet. 

The Surprising Math of Body Fat Storage

The energy stored in body fat is simple to estimate.

Here's the equation: (Body weight x body fat percentage) x 3,500 calories

Equation Breakdown

On average, 1 pound of body fat contains about 3,500 calories of energy.

To calculate this for your body, first find how much fat mass you have by multiplying your body weight by your body fat percentage. This gives you the total weight of fat in your body.

A DEXA scan is the gold standard to assess your body composition, but most gym’s have a body composition scale like the InBody for easier access. Or you can just use a simple scale like this scale from Amazon.

Next, calculate how much stored energy you have. Multiply your fat weight by 3,500 calories to estimate your total stored energy.

Here’s an example calculation based on my numbers

I weigh 180 pounds and have 18% body fat:

• Fat weight = 180 × 0.18 = 32.4 pounds of fat

• Stored energy = 32.4 × 3,500 = 113,400 calories

That’s enough energy to sustain my body for about 45 days!

Why Does This Matter?

If you’re dealing with insulin resistance or struggling to manage your weight, this stored energy is both a blessing and a challenge. On one hand, it shows that your body has plenty of reserves. On the other hand, accessing and burning those reserves efficiently requires optimizing your metabolism and balancing blood sugar levels.

When insulin levels are consistently high—due to a low-protein, low satiety diet, or unmanaged diabetes—your body stays in "storage mode," making it harder to tap into this energy.

Weight loss with this equation

Weight loss is far more complex than the outdated notion of simply cutting 3,500 calories per week to lose one pound.

Factors like high stress, poor sleep, excess processed foods, and elevated insulin levels all play a significant role in weight gain. It’s not just about "calories in versus calories out."

That’s why I take a holistic approach to weight loss, starting with fixing your diet, then improving movement, optimizing sleep, and addressing stress management.

It’s true, sustainable weight loss requires a complete lifestyle change—not just a temporary diet.