Lakdhesz: diet

What could be a simple trick for building more muscles than fat cells?
Most of the time, without knowing how the gut microbiome works,some focus so much into diet such as low fat, ketogenic,low carbs etc.
Everyone seems to be afraid of carbs because they think it makes them fat.
It isn't correct entirely.In long run,you dramatically slow your metabolism down,kill your thyroid and get even fatter.

Now the secret to make insulin work for you to build muscle instead of fat is to improve insulin sensitivity.

When your receptor are very sensitive to insulin,your body only needs to release a little bit of insulin to lower your blood sugar after a meal.

Less insulin spikes because of better sensitivity;means food goes directly into the muscle cells.

Insulin sensitivity and resistance is like alcohol. Initially you need only small amount.Small amount of alcohol makes you tipsy but with frequent intake,you need more and more to achieve the same effect.
Eventually it ended up with diabetes.

Many factors reduce insulin sensitivity like aging,drugs, weak liver, high body fat, low muscle mass stress ,lack of sleep etc.

Simple ways to improve insulin sensitivity are, exercise,a brisk walk after a meal,taking fiber and certain spices.Adding vinegar with food,before meal reduces the glucose and insulin response from a carb meal.
These are kinda mainstream so lets focus into something else.

The timing and type of your macros during your meal.
Whenever you eat, eat your protein, fat and vegetable first before eating your carbs.
By eating your non carbs food first, you'll lower your glucose and insulin levels.
The only exception is,you should eat carbs first during a post workout meal.
You want an insulin spike to quickly feed your muscle and lower your catabolic stress hormone such as cortisol after a workout because after exercise muscles are super sensitive to insulin so food goes automatically into muscle instead of fat cells.