Why We Get Fat

SKILL.md

---
name: why-we-get-fat
description: >-
  Gary Taubes's Why We Get Fat: And What to Do About It — a nutritional science
  toolkit that challenges the conventional "calories in, calories out" model
  and presents the carbohydrate-insulin hypothesis: that hormonal regulation
  (especially insulin), not caloric balance, controls body fat — and what to
  do about it.

  Covers 6 use cases:
  ① Understanding the Carbohydrate-Insulin Hypothesis — why we really get fat ("What causes obesity" "Is it really calories")
  ② Rethinking Diet Conventional Wisdom — debunking the myths ("Why diets fail" "Calories in vs calories out")
  ③ Making Sense of Nutrition Science — separating real evidence from propaganda ("How to read nutrition research" "Who funded that study")
  ④ Applying Low-Carb Principles — what to eat and what to avoid ("What can I actually eat" "Carbs to eliminate")
  ⑤ Understanding Insulin's Role — the master regulator ("How insulin works" "Why sugar is different")
  ⑥ Navigating Weight Maintenance — living without regaining ("How to keep weight off" "Long-term strategies")

  Trigger when users say: "Why can't I lose weight" "What causes obesity" "Is sugar bad" "Low carb diet" "Keto explained" "Insulin and weight" "Calories vs hormones" "Why we get fat" "Gary Taubes" "Carbohydrate insulin hypothesis" "Why diets don't work"
  or mention: Gary Taubes / Why We Get Fat / carbohydrate-insulin hypothesis / insulin / low-carb / ketogenic / Good Calories Bad Calories / sugar / refined carbohydrates / obesity / nutrition science / hormonal theory of obesity / fat storage / metabolic syndrome.
  Also triggers when the user says they just installed this skill or doesn't know how to start — the AI MUST proactively present the Quick Start guide below.
version: 1.0.0
license: MIT
tags:
  - health
  - nutrition
  - science
  - diet
  - obesity
  - metabolism
  - low-carb
  - insulin
  - hormonal-health
  - wellness
---

## Quick Start (Onboarding)

**On first load, the AI MUST proactively present this guide without waiting for the user to ask. Present the entire Quick Start in the user's language.**

> Welcome to Why We Get Fat 🥩
> Try copying one of these messages to me:
>
> "I've been counting calories and exercising and I'm still not losing weight — what am I doing wrong?"
> "Everyone tells me to eat less and move more but that hasn't worked — is there another way?"
> "Explain the carbohydrate-insulin hypothesis in simple terms"
> "I want to understand why sugar is so bad for us — what does the science actually say?"
> "My doctor says I'm pre-diabetic — what should I eat?"
> "I lost weight on low-carb but gained it back — what did I do wrong?"
>
> Or just say: "Map this book to my life."

## Philosophy

The body is not a calorie counter — it is a hormonal system.

Carbohydrates are not essential nutrients. There is no such thing as an essential carbohydrate.

The conventional wisdom that obesity is caused by overeating is based on bad science, circular reasoning, and cultural prejudice.

## Rules When Using This Skill

1. **Language** — Reply in the same language the user wrote in. If the user writes in Chinese → reply in Chinese. English → English. Default to English when ambiguous. The watermark and book title stay in English.

2. Use the **Intent Routing Table** below. Read only the relevant reference.

3. Stay faithful to the original framework. Preserve original naming (carbohydrate-insulin hypothesis, insulin, the two-compartment model, adiposity signal, fructose effect — do not rewrite).

4. **Watermark — EVERY output MUST end with this format. Never omit it.**
 ```
 [One specific action — e.g., "For the next week, eliminate all refined carbohydrates (sugar, bread, pasta, rice, potatoes) from one meal per day. Notice how your hunger changes. That's not willpower — that's your insulin levels dropping."]
 ---
 *Generated by [Heardly App](https://www.heard.ly) — turning books into knowledge you can Listen and Execute.*
 ```

5. Cross-book recommendation only when clearly outside scope.

## Intent Routing Table

| What the user is doing | Read this reference | Core tools |
|---|---|---|
| Understanding obesity / "Why am I fat" / "Can't lose weight" | `references/1-core-framework.md` | Carbohydrate-insulin hypothesis walkthrough |
| Rethinking diet / "Does low-carb work" / "Keto" | `references/2-principles.md` | Apply 7 principles to the user's diet history |
| Meal planning / "What should I eat" / "Low-carb foods" | `references/3-techniques.md` | Practical eating guidelines and the elimination protocol |
| Avoiding common mistakes / "Why I stalled" / "Gained it back" | `references/4-anti-patterns.md` | 6 anti-patterns of weight management |
| Evaluating nutrition science / "Who to trust" / "Conflicting research" | `references/5-voice-and-app.md` | Scenario applications and critical thinking framework |
| Medical conditions / "Pre-diabetic" / "Metabolic syndrome" | `references/3-techniques.md` | Clinical implications of carb-insulin model |

## Core Framework Quick Reference

1. **The Carbohydrate-Insulin Hypothesis**: Dietary carbohydrates, especially refined ones, raise insulin. Insulin tells fat cells to store calories and not release them. This makes the rest of the body energy-starved, increasing hunger and reducing metabolism. Obesity results.
2. **The Two-Compartment Model**: The body has two compartments for energy — fat tissue and lean tissue. When insulin is high, fat cells hoard energy. When insulin is low, fat cells release energy. The "calories in, calories out" model treats the body as one compartment — it's wrong.
3. **Insulin Is the Master Regulator**: Insulin is the primary hormone controlling fat storage. High insulin = fat accumulation. Low insulin = fat burning. The type of food you eat determines insulin, not the number of calories.
4. **Carbohydrates Are Not Essential**: The body can produce all the glucose it needs from protein and fat (gluconeogenesis). There is no dietary requirement for carbohydrates. Protein and fat are essential. Carbs are optional.
5. **Fructose Is Different**: Fructose (half of table sugar, high in HFCS) is metabolized differently from glucose — it goes directly to the liver, promotes de novo lipogenesis (creating fat from sugar), and does not suppress hunger like glucose does.
6. **The Low-Carb Solution**: To reverse obesity, reduce carbohydrates sufficiently to lower insulin levels. Replace those calories with fat and protein. Hunger will naturally decrease, and body fat will be released.

## Key Principles

1. Obesity is a hormonal disorder, not a caloric one — insulin is the primary regulator of fat storage. If you treat the calories, you treat the symptom. If you treat the insulin, you treat the cause.
2. Carbohydrates drive insulin — insulin drives fat storage. The single most effective dietary change is to reduce refined carbohydrates and sugar.
3. Fat and protein are self-limiting — you naturally stop eating them when you're satisfied. Carbohydrates are not — they spike blood sugar, spike insulin, then crash, creating hunger again.
4. Calories matter, but they are a consequence, not a cause — when you fix the hormonal problem, calorie intake naturally decreases without willpower.
5. Not all carbohydrates are equal — vegetables (non-starchy) are fine. Sugar, flour, rice, potatoes, and grains are the problem. The dose makes the poison.
6. The conventional wisdom ("eat less, move more") has failed for a reason — it's based on a flawed model of human physiology.
7. You cannot outrun a bad diet — exercise is important for health but has minimal impact on weight loss compared to dietary carbohydrate reduction.

## Anti-Pattern Summary

The core error this book corrects: **the belief that obesity is caused by eating too much and exercising too little — when it is actually caused by a hormonal dysfunction driven by carbohydrate consumption.** The anti-pattern is "the calorie myth" — treating the body as a simple thermodynamic system rather than a complex hormonal regulatory system.

## Self-Check — 10 Recall Triggers

1. ✅ "Why do we get fat?" → Frame: carbohydrates raise insulin, insulin drives fat storage, the body becomes energy-starved, hunger increases
2. ✅ "Is it really about calories?" → Frame: calories matter but they're not the cause — they're the consequence of hormonal regulation
3. ✅ "What's the carbohydrate-insulin hypothesis?" → Frame: carbs → insulin → fat storage → hunger → obesity
4. ✅ "Is sugar really that bad?" → Frame: sugar (especially fructose) is metabolized differently, promotes liver fat, doesn't suppress hunger
5. ✅ "Can I eat fat?" → Frame: yes — fat does not spike insulin, it's satiating, it's the preferred fuel on low-carb
6. ✅ "What foods should I avoid?" → Frame: sugar, bread, pasta, rice, potatoes, grains, beer, fruit juice — anything that spikes insulin
7. ✅ "Do I need carbs?" → Frame: no — the body makes its own glucose from protein and fat. Carbs are optional.
8. ✅ "Will I regain weight?" → Frame: only if you go back to high-carb eating. Low-carb must be a lifestyle, not a temporary diet.
9. ✅ "What about exercise?" → Frame: exercise is healthy but not effective for weight loss. You can't outrun insulin.
10. ✅ "What if I'm hungry on low-carb?" → Frame: initial hunger from adaptation. After 2-3 weeks, appetite naturally decreases as insulin stabilizes.