Thanks Dr. Berg and team!

Hi Dr Berg and team - I have been working on my fitness and health for over a decade, and finally stumbled onto your videos. I started the 20/4 IF regimen that changed my life in a matter of 6 weeks. I started losing excess weight from week 1 by combining it with exercise (cycling) and following the advice from Dr Berg's videos re: facts on nutrition, insulin resistance treatment, and pitfalls / myths out there. I am on a confident path to better health, and perhaps that six pack in the not so distant future. I have to admit I didn't go full keto because I have 2 cups of cooked brown rice, and it doesn't seem to hurt my gains - not sure why though...any thoughts? That said, the tips on protein intake (too much will spike insulin) and the fact that any meal spikes insulin, really opened my eyes to the pitfalls and misconceptions of macros, nutrients, sleep, and how the body is optimized to best perform overall. Just wanted to send a note of appreciation for all you do. It's truly helpful. Best, PL