19/08/2026
๐ก๐ฒ๐: ๐บ๐๐๐ฐ๐น๐ฒ'๐ ๐ฟ๐ผ๐น๐ฒ ๐ถ๐ป ๐ถ๐ป๐๐๐น๐ถ๐ป ๐ฐ๐ผ๐ป๐๐ฟ๐ผ๐น
๐ง๐ต๐ถ๐ ๐ถ๐ ๐๐ต๐ ๐๐๐ฟ๐ฒ๐ป๐ด๐๐ต ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฎ๐ป๐ฑ ๐ฒ๐ฎ๐๐ถ๐ป๐ด ๐ต๐ฎ๐ฏ๐ถ๐๐ ๐๐ผ๐ฟ๐ธ ๐๐ผ๐ด๐ฒ๐๐ต๐ฒ๐ฟ
If you didnโt read my previous two posts, this is a continuation of something Iโve been learning about from Why We Get Sick by Benjamin Bikman, PhD.
The subject?
๐๐ป๐๐๐น๐ถ๐ป ๐ฟ๐ฒ๐๐ถ๐๐๐ฎ๐ป๐ฐ๐ฒ ๐ฎ๐ป๐ฑ ๐ต๐๐ฝ๐ฒ๐ฟ๐ถ๐ป๐๐๐น๐ถ๐ป๐ฒ๐บ๐ถ๐ฎ - ๐ฐ๐ต๐ฟ๐ผ๐ป๐ถ๐ฐ๐ฎ๐น๐น๐ ๐ต๐ถ๐ด๐ต ๐ถ๐ป๐๐๐น๐ถ๐ป.
Very simply:
๐ Insulin resistance is when your body stops responding properly to insulin.
So your body has to produce ๐บ๐ผ๐ฟ๐ฒ ๐ฎ๐ป๐ฑ ๐บ๐ผ๐ฟ๐ฒ ๐ถ๐ป๐๐๐น๐ถ๐ป to get the same job done.
And this can be happening for years without you knowing.
Some common clues include:
Cravings, especially sugar and carbs
Energy crashes
Feeling hungry soon after eating
Struggling to lose fat around your middle
Brain fog / low energy
These aren't a diagnosis, but they're certainly clues.
Now, the next part of Bikmanโs book really caught my attention...
๐ง๐ต๐ฒ ๐ฐ๐ผ๐ป๐ป๐ฒ๐ฐ๐๐ถ๐ผ๐ป ๐ฏ๐ฒ๐๐๐ฒ๐ฒ๐ป ๐ถ๐ป๐๐๐น๐ถ๐ป ๐ฎ๐ป๐ฑ ๐๐ผ๐๐ฟ ๐บ๐๐๐ฐ๐น๐ฒ๐.
And especially if you're a woman over 40, this matters.
Bikman explains that in the average middle-aged person, muscle makes up around ๐ฎ๐ฑโ๐ฏ๐ฌ% ๐ผ๐ณ ๐๐ต๐ฒ ๐ฏ๐ผ๐ฑ๐ - making it the largest insulin-sensitive tissue we have.
Why is that important?
Because your muscles are one of the main places your body can put glucose after you eat.
Think of muscle almost like a ๐ด๐น๐๐ฐ๐ผ๐๐ฒ ๐๐๐ผ๐ฟ๐ฎ๐ด๐ฒ ๐๐ฎ๐ป๐ธ.
๐ More muscle = more room to take glucose out of your bloodstream.
And that helps your insulin levels return to normal.
But here's the problem...
Bikman explains that muscle is also ๐ผ๐ป๐ฒ ๐ผ๐ณ ๐๐ต๐ฒ ๐ณ๐ถ๐ฟ๐๐ ๐๐ถ๐๐๐๐ฒ๐ ๐๐ผ ๐ฏ๐ฒ๐ฐ๐ผ๐บ๐ฒ ๐ถ๐ป๐๐๐น๐ถ๐ป ๐ฟ๐ฒ๐๐ถ๐๐๐ฎ๐ป๐.
In someone with insulin resistance, muscle can be around ๐ต๐ฎ๐น๐ณ ๐ฎ๐ ๐๐ฒ๐ป๐๐ถ๐๐ถ๐๐ฒ ๐๐ผ ๐ถ๐ป๐๐๐น๐ถ๐ป ๐ฎ๐ ๐ถ๐ ๐๐ต๐ผ๐๐น๐ฑ ๐ฏ๐ฒ.
And it works both ways.
Insulin resistance can make it harder to maintain muscle...
While having less muscle gives your body less capacity to deal with glucose.
And we already have another problem as we get older.
According to the book, after middle age we can lose roughly ๐ญ% ๐ผ๐ณ ๐ผ๐๐ฟ ๐บ๐๐๐ฐ๐น๐ฒ ๐ฒ๐ฎ๐ฐ๐ต ๐๐ฒ๐ฎ๐ฟ.
So maintaining - and ideally building - muscle becomes increasingly important.
Not because you need to look like a bodybuilder.
But because muscle is one of your biggest tools for:
๐ Better insulin sensitivity
๐ Better glucose control
๐ Staying stronger as you age
๐ Maintaining your metabolism and independence
This is another reason why I keep banging on about ๐๐๐ฟ๐ฒ๐ป๐ด๐๐ต ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐๐ก๐ ๐๐ต๐ฎ๐ ๐๐ผ๐ ๐ฒ๐ฎ๐.
They work together.
And this is exactly what we'll be focusing on during our
๐ฐ-๐ช๐ฒ๐ฒ๐ธ ๐ฆ๐ฒ๐ฝ๐๐ฒ๐บ๐ฏ๐ฒ๐ฟ ๐ฅ๐ฒ๐๐ฒ๐ - resetting your eating habits, reducing unnecessary insulin spikes and learning simple ways to keep insulin at healthier levels even when you eat foods that would normally elevate it.
๐ See full details for the September Reset here: https://28daybootcamp.info/
Or just comment with "๐บ๐ผ๐ฟ๐ฒ ๐ถ๐ป๐ณ๐ผ" and Iโll send you a quick summary.
Radek Kalas
Sheffield Strength Training & Fat Loss Specialist for 40+
Helping you lose fat, get stronger, and boost energy ๐ช
