Dr. Ben Bikman

So if you had two people of equal body mass, but one having more fat, one having more muscle, but otherwise the same, and that's a big difference though, I know.

They eat the same amount of carbs.

The guy with more muscle is going to have his glucose curve come up and down, and it'll be back down to normal in an hour, maybe 90 minutes.

The person who has less muscle...

even more fat, so same body mass, it's gonna take much, much longer for that glucose to come down, and thus it'll take longer for the insulin to come down, because muscle is the main place where insulin's gonna escort the glucose to, and it does so very well.

So the more muscle mass a person has, the more sort of metabolic wiggle room they have to clear that glucose, and then the more carbs they can eat, as much as I really point the finger at carbs as a primary problem,

the more they can eat.

And even to the point where if a person's very active, I knew a guy who was training for a marathon, he would eat over 200 grams of carbs per day and still be in deep ketosis the next morning.

You'd think, well, no, normally a ketogenic diet is no more than 50 grams.

Well, unless you're just burning that glucose.

As much as people may look at their day and say, I have one hour, I would say everyone, man, woman, old, young, strength train.

Strength train.

Maybe someone – I sometimes question my own motivations where I just think if I were in a crisis situation, would my ability to run away from the challenge be better than my ability to face the challenge?

No, I don't think so, because I'm going to be with my wife and kids and the fact that I can outrun them isn't going to solve the problem.

And so I want to be ready to do something if I need to.

But even beyond that silly, dramatic scenario.

The bigger the muscle, the hungrier the muscle.

And given the time constraints that most people have, but even then there are studies to show that minute for minute at that shorter end, if a person's spending, I think it was like 30 minutes a day, the strength training group had better improvements in insulin sensitivity than the aerobic training group.

So if you have constrained time, and let's face it, everybody does,

default to strength training, whatever degree of strength training you can get.