The carbohydrates you eat are immediately broken down into glucose. Protein can also convert to glucose, but it’s a slower and more energy-intensive process. Here’s a shocking fact: one cup of basmati rice is equivalent to ten teaspoons of sugar! Yet, your blood only needs about one teaspoon of glucose to maintain homeostasis. Anything beyond that is excessive and puts stress on your body. Nutritional labels be like: Total Carbohydrates: 45g Total Sugars: 0.1g Sounds harmless, right? What they don’t tell is the bitter truth: those 45 grams of carbohydrates still get broken down into blood sugar. If nutritional labels were honest, they would say: Total Carbohydrates: 45g Total Sugars: 45g Your body is designed to defend itself against excess sugar, but it comes at a cost. When glucose levels spike beyond the concentration gradient, your body scrambles to pull the sugar out of your bloodstream to prevent damage. It stores some as glycogen, but when your glycogen stores are full, the excess is converted into fat. This process is not harmless; it’s a survival mechanism triggered by the constant assault of excess sugar. “Sticky” blood—caused by too much sugar—is where chronic health problems begin. It thickens your blood, damages your arteries, and sets the stage for heart attacks, diabetes, dementia, and even hormonal imbalances. Your body’s natural systems are overwhelmed, leading to chronic systemic inflammation, obesogenesis, and disrupted metabolic processes. And here’s the kicker: foods marketed as “healthy” because they have “no added sugar” are often just as harmful. Whether the sugar is instant or comes from carbohydrates that break down into glucose, your body treats it the same. Whole grains, “heart-healthy” cereals, and even so-called fitness bars often have the same effect as candy bars when it comes to your blood sugar. We weren’t designed to handle this constant bombardment of glucose. Historically, humans consumed carbohydrates only seasonally or in limited quantities. Our bodies evolved to thrive on nutrient-dense, whole foods, not the processed, sugar-laden options dominating the modern diet.

I snapped these photos today to show how the legs are coming along. Progress like this has always been about consistency—not expecting drastic results overnight. The key is falling in love with the process: showing up every day, striving to be better than you were yesterday, training harder than before, and focusing on progress, not perfection. It’s the accumulation of daily efforts and consistent progressive overload over time that leads to massive results. The challenge is that most people struggle with consistency, often falling into the trap of being consistently inconsistent. Stay the course, and the results will follow.

Wherever you set your expectation, effort must exceed your expectation. People have it the other way around. Their expectation far exceeds their effort. When we look at the question as a ratio, effort must always exceed the expectation. I must be prepared to do more than what I expect.

Hi Everyone, I am asking for some ideas please of different ways that you increase fat into your day. Many thanks in advance.