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Anabolic after 40 review To get the anabolic action without the fat storage, you want to cause an insulin spike at two key times: first thing in the morning when you wake up and after your workout, acouple hours before bed. The fat loss is caused by two things: muscle insulin spikes and carbs. The latter are produced by insulin acting on the adipose tissue rather than any fat depots. Insulin spikes occur for many reasons, most clearly when exercise is interrupted by the need for blood sugar correction. One of the reasons you might be in trouble for insulin spikes is that after the glycogen stores have been depleted, the body needs energy to fuel itself. This creates "free radical damage" that damages cells and thus starts to burn stored body fat. Thus, you want to stimulate fat production during these last few hours of your day just as you would stimulate muscle glycogen production. Here's an example: Afternoon exercise After you go to bed that night, don't eat. If you take more than 30% of your calories from carbohydrates, then your metabolism will be too stimulated to eat. You will eat more carbohydrates during the rest of the day and be fat for hours. Insulin spikes When the insulin levels are elevated during the night-time hours, fat cell fat depots (also called fat-to-sugar tracer or FTO) will be "bumped down", the resulting insulin spikes will be smaller than any effect from carbohydrates to start with. What can be done to limit insulin spikes to prevent fat depots from becoming "bumped down" The best way to stop excess insulin spikes is as follows: Eat carbohydrates immediately, at least for the first few hours after waking up, especially if you are working out in the evening or for shorter periods of time than normal. When it's time to eat food, wait it out until you're hungry, then eat the food (without any added fat) with your normal appetite. This makes sure your body can handle having fat depots "bumped down" when your insulin surges go into full range. Be sure to drink plenty of fluid. When you're hungry, take a few pieces of salty bread, crackers, or fruit. When the insulin surge is larger, you might take another piece of the salty bread and dip it in water. This helps reduce the insulin spikes. When the insulin spike is smaller, don't eat food that is more than 25% carbohydrate. If you do eat "bread" but don't get an overall larger glucose response, the carbohydrate consumption is a bit excessive. Avoid sugar, fruits, and sweets. By now, most of the information in the book has been written, so here's an excerpt: In my article on fat depots Related Article: