Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

Obtain between 0.7 and one gram of protein per pound of lean body weight (range based on activity level) per day to ensure healthy metabolic function and preserve lean muscle mass. Limit carbohydrate intake to an average of 100 to 150 grams per day (or 50 to 100 grams per day if you seek accelerated fat loss), which will happen automatically when y

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Limiting your average carb intake to 50 to 100 grams per day will effectively moderate your insulin production and optimize your fat-burning process. At this level of carbohydrate intake, your body will be stimulated to burn more stored fats and manufacture a little extra glucose in the liver through gluconeogenesis. In this case, however, dietary

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While the foundation of your diet should always be nutrient-dense, low-glucose foods, insulin signaling is incredibly important, and chronically reduced insulin might be as problematic, albeit for different reasons, as chronically elevated insulin. The occasional higher-carb meal can be helpful for optimizing various hormones and enhancing exercise

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