Dr. Ben Bikman

And that's one of the reasons why I speak to the insulin side.

As much as I acknowledge the calorie side, I think that is a step to take.

It just shouldn't be the first step.

What I like to see as the first step is control your insulin.

Okay, how do I do that?

Well, reduce your consumption of refined carbs.

So make sure you're getting a lot of good protein and fat.

fruits and vegetables, that's gonna help your insulin come down.

Don't worry about your calories yet, we'll get there later.

And just by focusing on the lowering insulin aspect, you have the metabolic advantages come into place, which is metabolic rate goes up, calorie wasting through ketone excretion goes up, and so you're gonna start to lose weight.

And then when you get to that next sort of plateau, all right, now we can look at that calorie side.

Because with lower insulin, your brain is more accustomed to using ketones now,

And you're more accustomed to mobilizing fat.

You have more mitochondria because you've been burning more fat with low insulin.

Now you can start cutting calories and not have to worry about hunger kicking you out.

The most obvious example of the problem with just going after calories without addressing a high insulin would be perhaps like the biggest loser where you never see a reunion tour with those poor contestants because they gain everything back.

Hunger always wins.

Yeah, well, we pity the shift workers and bless them for everything they're doing for community, but that's the worst way to do it.

So with regards to meal frequency, I think that our...

The advice that we've been giving since the 19 – unofficially since the 1960s, officially since the late 1970s of high-carb diet and then what transitioned into – with the food guide pyramid and then what transitioned into eating multiple small meals per day.