If You DON'T Understand INSULIN, you don't understand FAT LOSS

Summary

Presenter Cesare Pizzelli argues that insulin resistance can make fat loss and muscle gain harder. He describes insulin as a hormone that helps move sugar from the blood into the body’s tissues. In his view, excess body fat and inactivity can contribute to poorer insulin response and further fat gain. He recommends blood testing and lifestyle changes rather than relying on calorie counting alone.

Signs and blood tests discussed

Possible clues include persistent abdominal fat, prolonged overeating or “bulking,” spending much of the day sitting, and feeling very tired one to three hours after meals. These are not a diagnosis.

Pizzelli suggests checking triglycerides and HDL cholesterol and calculating their ratio; he presents a ratio above 3 as a warning sign. He also recommends asking a clinician about HbA1c and fasting insulin. The video describes HbA1c below 5.7 as normal and 5.7–6.4 as prediabetes, and says fasting insulin above 10 may be a concern.

He says he and his clients use test results to guide their plans and shares examples of clients whose markers improved.

Strategies recommended

Reduce insulin spikes and support blood-sugar management

• Cut back on packaged carbohydrate-rich foods and moderate overall carbohydrate intake. Pizzelli gives a personal carbohydrate limit based on body weight.
• Avoid meals combining large amounts of fat and carbohydrates, such as burgers with fries or pastries.
• Pair carbohydrate-rich foods with lean protein, and eat protein first, vegetables next, and carbohydrates last.
• Keep dietary fat portions moderate.
• Take a 10–15-minute walk after lunch and dinner.
• Limit alcohol, prioritize sleep, and manage stress.
• Pizzelli recommends berberine and alpha-lipoic acid with meals. Discuss supplements with a healthcare professional before using them.

Direct food toward muscle

• Do resistance training three to four times per week, using challenging sets and aiming to get stronger over time.
• Eat three to four protein-containing meals per day. Pizzelli suggests 30–50 grams of protein per meal.
• He also recommends protein isolate within three hours of training.

Cautions

The video presents Pizzelli’s interpretation of insulin and fat loss, along with selected studies and client examples; it should not be treated as individualized medical advice. Discuss blood-test results and supplements with a qualified healthcare professional, especially if you have a health condition or take medication.

Presenters and sources mentioned

• Presenter: Cesare Pizzelli
• People discussed: Philip and Carlos, coaching clients
• Research references mentioned: An unnamed 2023 diet study; a Lancet study of British office workers; a 2018 Yale brain-imaging study; and unnamed studies on liver fat reduction during strict dieting and alcohol’s effect on fat burning.