“When insulin is chronically elevated, more problems arise. Fat gain and ultimately obesity are merely one symptom of this condition, known as hyperinsulinemia.” – Peter Attia, M.D.

In the last few months, we have been discussing the power laws of health. We are presently on the four (4) parts of Power Law #2, BUT this month (January, ‘26) is often the time of New Year’s Resolutions, and a major resolution is to lose weight. So, I will digress for a short post on “weight loss.”

When we talk of weight loss, it would be more accurate to focus on fat loss… if you lost a leg, that would certainly reduce your body’s weight, but would not be an optimum outcome. When people diet they lose fat, but all too often they also lose lean body mass (muscle & bone). It is prudent to strive for fat loss while preserving muscle and bone.

"Fitness is 80% nutrition and 20% exercise. You can't outrun your fork"… is commonly stated, which is true… and untrue at the same time.

Here is what the “80% diet, 20% exercise” gets right:

Diet controls calories in (it’s much easier to not eat 500 calories than it is to burn 500 calories).
Most people overestimate calories burned during exercise.
Weight loss happens in a calorie deficit (and diet is the faster lever to pull).

Here is what the “80% diet, 20% exercise” gets wrong:

The body adapts to dieting by lowering its metabolism (exercise prevents this metabolic slowdown).
Strength training preserves muscle (which keeps your resting metabolism higher).
People who maintain weight loss long-term almost always exercise regularly.

Weight loss is ≈ 70-95% diet, which varies by person, especially how active you are.

A simple formula for losing weight is:

Get calories under control.
Prioritize whole foods and protein.
Add strength training 2-3 times per week.
Add walking daily.

We will cover diet (what to eat) in a later post. Next month (February, ‘26) we’ll return to the Power Laws (we will be on Part 3 of Power Law #2).

Circumstantial Post… Weight loss

Power Law #2 (Part 2)