92: How to Get Metabolically Flexible to Burn More Fat and Crush Your Workouts | Mark Sisson

The 'aha moment' that most people who go keto realize: three meals a day is way too much food.

You can't build muscle without doing the kind of work that prompts the body to say, 'Whoa, if this guy is going to be trying to lift this much weight in the future, I have to get stronger.'

For most people, the single greatest exercise you can do if you're trying to get big arms is hex bar deadlifts.

Whether you're a sedentary person who doesn't exercise a lot, whether you're a marathon runner or triathlete and exercising at a high level of aerobic output, whether you're in the gym lifting weights or doing explosive MMA-type stuff—you're always better off getting most of your energy from fat when your heart rate is below 100 BPM.

Historically, carbohydrates weren't plentiful. Our ancestors ate ~80 grams of low-glycemic index carbs per day—roots, shoots, and tubers, all locked in a fibrous matrix. These carbs didn't have much of an impact on blood glucose or the secretion of insulin.

The good news is we all have this system that allows us to store fat; the bad news is most of us haven't trained the system that allows us to take the fat out of storage and combust it as fuel.

Not only do you not need carbohydrates to survive, you're better off eating as little carbohydrates as you're comfortable with to thrive.

There's an association between frequent eating and high BMI.