The Energy Balance Podcast

In this episode we discuss: 
-Shawn Baker claims gluconeogenesis is fine – is he right? -Dr Rob Cywes on carb addiction, insulin resistance, and bariatric surger   
Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide 
The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ 
Theresa's Instagram: https://www.instagram.com/livingrootswellness/   
Timestamps: 0:00 – intro  0:47 – Shawn Baker compares gluconeogenesis to cholesterol synthesis – is the comparison valid?  2:47 – is increasing gluconeogenesis through low-carb diets optimal?  6:54 – problems with upregulating gluconeogenesis: stress hormones, ammonia, muscle breakdown, and insulin resistance  10:15 – Shawn Baker’s claim that breathing too much isn’t stressful – is that true?  12:28 – gluconeogenesis as the result of elevated stress hormones – is there a long-term cost?  14:24 – Shawn Baker’s social media post reveals flawed reasoning and a lack of critical thinking   17:47 – what “stress” really means and whether cortisol is always harmful  23:45 – the cost of upregulated gluconeogenesis, elevated glucagon, and low t3 on low-carb diets  25:15 – Dr Rob Cywes’ claim that carbs do no harm, it’s our relationship with them that’s the problem  29:09 – Dr Cywes’ claim that glucagon is more important than insulin  33:33 – you're not addicted to carbohydrates, your body just needs fuel  38:13 – Dr Cywes contradicts himself on carbs and obesity  40:37 – native cultures on high-carb diets don’t have obesity or insulin resistance  43:05 – whether high insulin levels drive fat gain and why low-carb diets don’t prevent insulin excursions  44:51 – is diet properly considered before bariatric surgery?  48:08 – many “high-carb foods” are actually high-fat foods  49:01 – bariatric surgeries ignore other possible root causes of metabolic dysfunction  49:53 – Dr Cywes misunderstands glucagon, insulin, and cellular energy production  56:48 – what Dr Cywes gets right: stress hormones increase in reaction to a cellular energy deficiency  58:57 – elevated glucagon drives insulin resistance and whether glucagon resistance exists  1:03:41 – reversing keto damage: weight loss, gut, and brain health on a bioenergetic approach

In this episode we discuss: 
-The calories in calories out model of obesity  -Dr Boz’s take on fruit and blood glucose spikes -Richard Smith on aging and the NAD+ to NADH ratio   
Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide 
The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ 
Theresa's Instagram: https://www.instagram.com/livingrootswellness/   
Timestamps: 0:00 – intro  1:17 – Is fruit evil or is Dr Boz insulin resistant?  5:00 – whether high blood glucose levels drive Alzheimer’s and dementia  7:39 – does glucose automatically get converted to fructose and fat?  10:58 – Dr Boz & Glucose Goddess’s fearmongering about fruit and glucose spikes   14:12 – Dr Boz parrots Robert Lustig: they’re both wrong about fructose  15:43 – concerns with blood sugar spikes when reintroducing carbs and whether using a CGM is worth it  17:32 – less, not more, glucose uptake in the brain creates the conditions for Alzheimer’s disease  20:15 – poor glucose utilization as a driver of Alzheimer’s and dementia  22:48 – reducing carbohydrate intake causes insulin resistance and less metabolic flexibility  26:27 – possible reasons for Dr Boz’s high blood sugar and our advice for Dr Boz  30:31 – our experiences with “keto snacks” and how keto caused intense cravings and binging  33:53 – Richard Smith on keto, NAD+ and aging  35:23 – what Richard Smith misses about glucose and the NAD+ to NADH ratio  41:00 – glucose metabolism leads to a higher NAD+ to NADH ratio than ketone metabolism  44:15 – how low-carb diets can restore the NAD+ to NADH ratio through stress pathways  47:02 – whether ketones are beneficial  49:57 – fats vs carbs: which is the better fuel for the NAD+ to NADH ratio?  55:17 – how to support healthy aging and NAD+ levels (hint: not low-carb)  1:00:31 – what the NAD+/NADH ratio actually indicates  1:05:02 – lower blood sugar with a bioenergetic approach

Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/   Timestamps: 0:00 – intro  0:47 – Sean’s professional bodybuilding career and how excessive exercise harmed his health  5:50 – Sean’s experience with various diets (keto, carnivore, fasting, low-carb, carb-cycling, low-fat, etc.)  12:37 – issues with the low-fat craze of the 1980s and the cost of constant diet cycling  18:09 – excess protein slowed Sean’s metabolism and caused major gut issues  24:35 – how the sugar diet helped Sean recover from excess protein intake and low-carb diet stress 29:15 – using colon massage and myofascial release to support digestive health  31:23 – sugar diet results and how it impacted Sean’s bodybuilding competition and sleep 34:36 – muscle loss, lower energy, and cravings on the sugar diet 36:33 – how Sean transitioned to a more balanced approach while listening to his cravings and hunger signals  40:23 – when it comes to exercise, more is NOT always better  42:26 – improved health and freedom from listening to your body with the bioenergetic approach  46:27 – how to reverse autoimmune conditions like ankylosing spondylitis (AS) using a bioenergetic approach  49:04 – Sean’s advice to young athletes on how to support long-term health  50:43 – how Sean overcame health dogmatism

In this episode we discuss: 
-The calories in calories out model of obesity  -What really causes fat storage  -Whether there are any concerns with consuming organ meats    
Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide 
The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ 
Theresa's Instagram: https://www.instagram.com/livingrootswellness/   
Timestamps: 0:00 – intro  0:56 – Nick Norwitz’s claim that calories don’t cause obesity and whether we agree  6:25 – the value and limitations of calories   14:27 – the true cause of obesity  19:40 – “excess calorie intake causes weight gain” is unhelpful and irresponsible  23:28 – how and when measuring calorie intake can be valuable  27:24 – do calories matter?  32:28 – how “it’s just calories” often places blame on the individual  34:26 – Nick Norwitz on when the calories-in-calories-out model “breaks”  37:28 – hypothyroidism and weight gain resolved using a bioenergetic approach  38:26 – thoughts on organ meats like liver, heart, kidney, stomach, and intestine  42:41 – freeze-dried or desiccated vs fresh organ meat  45:12 – Nutrition with Judy’s claim that “liver is not a superfood”  47:11 – can you overdose micronutrients like vitamin A and copper from organ meats?  49:43 – strategies for including more organ meats in your diet

Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/   Timestamps: 0:00 – intro 0:25 – why your vitamin D levels are still low despite supplementing 3:17 – the dangers of low vitamin D for bone health & immune function 7:16 – essential nutrients and food sources to resolve low vitamin D 17:25 – top supplement recommendations for optimal vitamin D

In this episode we discuss:   Ray Peat’s ideas about fasting and the stress response Why relying on fatty acid oxidation is inherently stressful   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  1:03 – Ray Peat’s view on fasting for 12–15 hours without triggering stress  4:22 – the true definition of stress and how much stress is optimal  9:18 – how the efficiency of glucose metabolism and glycogen storage impacts stress  12:23 – whether we agree that fasting for 12–15 hours doesn’t cause stress in healthy people  17:05 – do hunger signals mean the stress response has already started?  21:08 – the short- and long-term costs of low carb diets  22:22 – finding balance between eating frequently to reduce stress and spacing meals out strategically  24:47 – why meditation, magnesium, and other tools don’t stop physiological stress  27:04 – Ray Peat on what happens when stored glucose (glycogen) runs out  28:53 – hypothyroidism as a driver of poor glucose utilization and liver glycogen storage  31:50 – stress hormones and elevated fatty acid metabolism characterize the stress response  34:50 – ketosis mimics starvation and lowers the metabolic rate  36:50 – sugar is anti-stress and whether sugar is addictive  41:46 – once you add in carbs you won’t go back  44:12 – how your body adapts when you add in carbs following low-carb diets  48:30 – Ray Peat on the harmful effects of fasting  50:14 – the cost of stress and increased fat metabolism  52:06 – the dangers of releasing PUFA from storage and how long it takes to deplete PUFA  55:11 – strategies for protecting against PUFA  1:01:50 – how long it takes to see benefits from lowering PUFA and setting expectations for progress  1:06:00 – binge-eating and food addiction resolved with a bioenergetic approach  1:10:48 – how low-carb and keto diets cause intense cravings and food obsession while a bioenergetic approach resolves them

In this episode we discuss:   Justine’s response to our critique of her arguments against Ray Peat’s work   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  0:32 – recap of Justine Stenger’s claim covered in episode 19  2:26 – Justine’s response to our critique of her post  5:45 – why it’s crucial to separate personal feelings from intellectual discussions, especially when sharing information publicly  10:48 – our goal as health educators is not to shame or discredit individuals  13:33 – how today’s social media environment incentivizes low quality, thoughtless posts  18:30 – why attention and clicks take priority over quality on social media  21:34 – how to discern reliable information and whether we should outsource understanding to specialists  26:49 – how to develop true discernment in a world full of self-proclaimed experts  30:19 – Justine Stenger doubles down on her claim that fats are superior to carbohydrates32:47 –do carbs or fat better supports a compromised metabolic state?  39:45 – Justine contradicts her earlier claim that fat is a cleaner-burning fuel than carbohydrates  43:10 – Justine Stenger’s claim that glucose oxidation is only beneficial during hypoxia or the cell danger response  49:55 – why carbohydrates are the superior fuel source  55:17 – the difference between glucose oxidation and anaerobic glycolysis, and whether Justine is conflating the two  57:28 – how Ray Peat’s metabolic framework drives growth and expansion in society as a whole  1:01:53 – why having metabolic flexibility in a healthy state doesn’t refute our argument that carbohydrates are the superior fuel  1:08:23 – the inherent cost of favoring fat metabolism over carb metabolism, and why restoring carbohydrate utilization is essential for restoring a healthy metabolism  1:13:30 – Justine admits she hasn’t studied Ray Peat’s work  1:19:17 – Justine’s claim that it’s optimal to switch between fuel sources  1:20:55 – Justine’s claim that redox matter more than carbs vs fats  1:25:11 – did we publicly dismantle Justine’s work, and is it okay to critique others?  1:31:26 – Justine’s hypocritical shaming of us for addressing her incorrect claims about Ray Peat’s work and glucose vs. fat metabolism1:39:48 –there is no “Ray Peat Diet”  1:40:20 – how to embrace criticism and whether debates are typically helpful  1:45:04 – the responsibility that comes with being health educators  1:48:33 – common problems with debates and why we aren’t interested in debating Bart Kay  1:52:09 – how the nervous system impacts our ability to think critically  1:52:56 – problems with debates cont’d – are debates truly valuable?  1:57:24 – blood sugar improvements on a bioenergetic approach

Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/   Timestamps: 0:00 – intro  0:57 – how Andrew was introduced to Ray Peat, the bioenergetic view of health, and Jay’s energy balance approach  5:48 – why we structure our programs with teaching the “why” alongside clear action steps and strategies  8:41 – increased energy and lower blood sugar levels while increasing carbohydrates  15:09 – how the Energy Balance approach resolved nighttime binging, high blood pressure, gut issues, and improved sleep quality  19:02 – how restricting carbohydrates leads to binging and “carbohydrate addiction”  21:33 – setting health and weight expectations: how long does it really take to heal your metabolism?  27:07 – refeeding, weight regain, and paying back metabolic debt: the process of losing weight without compromising your health  31:20 – the importance of keeping a health journal and documenting symptoms and wins  33:46 – weight loss as a result of improved health  41:29 – the cost of losing body fat by cutting calories  47:08 – how we work with clients using the Energy Balance approach  49:57 – how extreme diets isolate, while Energy Balance reconnects us by removing food dogma and providing the energy for healthy connection  55:31 – Andrew’s experience learning and applying the Energy Balance system  59:23 – how we structure the Energy Balance programs to foster learning and create lasting health improvements  1:07:02 – how the Energy Balance approach reshaped Andrew’s coaching style 

Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/   Timestamps: 0:00 – intro  1:03 – introducing Andrew Wallen 
 1:50 – Andrew’s background in sports, powerlifting, bodybuilding, and Brazilian Jiu-Jitsu 
 6:20 – Andrew’s experience cycling through various dietary camps (CICO, paleo, ancestral, carnivore, fasting, low-carb, etc.) 
 12:04 – whether we should shape our diets around what our ancestors did 
15:15 – how low-carb, keto, and fasting diets elevated stress and caused blood sugar issues for Andrew 
 20:45 – “optimal” blood glucose, HRV, and resting heart rate despite crashing health 
 23:50 – how stress-inducing (hormetic) health practices led to binging, self-blame, low brain energy, high blood pressure, and weakened immune function 
 27:36 – low-carb, keto, carnivore, fasting, and fear about reintroducing carbs 
 33:13 – Andrew’s breaking point with health and what led him to start questioning what being “healthy” really meant 
 36:27 –exercise intolerance, fatigue, pre-diabetes, high blood pressure, brain fog, gut issues, slow motility, and poor sleep: the product of years of low-carb and fasting 

https://www.jayfeldmanwellness.com/healthy/   Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/ Click here to check out the show notes: https://www.jayfeldmanwellness.com/non-toxic-product-recommendations-for-your-home-body-cookware-skincare-clothing-emfs-more/   Timestamps: 0:00 – intro 2:29 – the hidden costs behind cheap products 
 5:42 – health concerns with common cookware: Teflon, non-stick coatings, PFAS, and leaching 
 9:34 – concerns with cast iron and carbon steel cookware 
 12:14 – how stainless steel compares to cast iron and carbon steel and concerns with nickel 
 15:20 – glass cookware and ceramic cookware 
 16:56 – the best cookware options 
 19:54 – recommendations for low-PUFA skincare 
 21:58 – recommendations for vitamin D and UV light 
24:54 – the negative effects of synthetic clothing materials 
 27:46 – recommended brands for clothing, bedding, towels, and other fabrics 
 29:08 – coffee brands I trust and what to look for when buying coffee beans 
30:30 – EMF protection and air tube headphones 
 33:09 – recommendations for high-quality meat 

In this episode we discuss:   How the Randle Cycle actually works Whether eating carbs and fats in the same meal causes weight gain and insulin resistance The efficiency of using fats as a fuel vs carbohydrate How stress impacts fuel usage in the mitochondria How to determine the optimal amount of carbs and fats in your diet Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/ Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-139-the-truth-about-the-randle-cycle-why-you-can-eat-carbs-and-fats-together/   Timestamps: 0:00 – intro  0:53 – misconceptions regarding the Randle cycle in the alternative health world  4:57 – what is the Randle cycle?  7:06 – what most people get wrong about the Randle cycle  10:44 – fat oxidation leads to increased ROS production and a decreased NAD+/NADH ratio  16:29 – how fat oxidation inhibits the utilization of carbohydrates  21:03 – the Randle cycle shows the benefits of burning carbs for energy  25:56 – how fat oxidation inhibits the utilization of carbohydrates cont’d  26:57 – metabolic dysfunction, not glucose, drives insulin resistance and aging  32:07 – fat metabolism causes a buildup of citrate which reduces glucose uptake and utilization  38:39 – how glucose oxidation inhibits the uptake and utilization of fats  45:32 – whether you can “activate” or “deactivate” the Randle cycle  47:22 – glucose oxidation leads to an optimal NAD+/NADH ratio and decreased ROS production  52:08 – the protective effects of CO2 and why the brain can’t use fats as a fuel  53:17 – whether we should strive for metabolic flexibility  55:55 – fat metabolism and ketone production as a mechanism for energy conservation and glucose sparing  1:00:02 – insulin resistance as a state of excess fat metabolism and decreasing fat metabolism or stress hormones improves this state  1:05:28 – should we avoid eating carbs and fats together due to the Randle cycle?  1:08:08 – different cells, tissues, and organs can use different fuels at the same time   

In this episode we discuss:   How glucose and insulin decrease glycation Why ketogenic diets can be worse than high-carb diets when it comes to AGE formation How autophagy helps to clear AGEs, but increasing autophagy is not the answer The true primary drivers of AGE accumulation The best diet and supplements for minimizing glycation   Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution here: https://www.jayfeldmanwellness.com/energy-balance-solution/     Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-138-low-carb-diets-increase-glycation-and-what-to-do-instead/   Timestamps: 0:00 – intro  0:57 – how glycation products are detoxified and cleared from the body  4:03 – glycation detoxification is impaired by oxidative stress and inflammation, as seen in type 2 diabetes  7:56 – the benefits of carbohydrates for the detoxification of glycation products  10:42 – the benefits of insulin for the detoxification of glycation products  12:45 – how AGEs are cleared  14:36 – increasing autophagy via hormesis is not the answer for clearing AGEs  19:09 – autophagy can drive disease  20:50 – ATP protects against oxidative stress and allows for proper autophagy when needed  24:37 – impaired mitochondrial along with fatty acid oxidation impairs autophagy and increases oxidative stress  26:54 – carbohydrates do NOT inhibit autophagy  29:18 – adequate thyroid hormone supports proper autophagy  30:15 – adequate ATP and mitochondrial function is needed for the UPS (ubiquitin proteasome system)  32:56 – do high-carb diets actually impair metabolism and insulin sensitivity  35:26 – is fructose really worse for blood sugar regulation and glycation?  37:16 – are low-carb or ketogenic diets the solution to reduce glycation?  40:32 – increased glycation and oxidative stress on ketogenic diets  44:09 –low-carb diets don’t prevent glucose exposure  47:56 – there are still considerable insulin and glucose excursions on low-carb diets  50:06 – gluconeogenesis leads to same glycolytic intermediates as glucose metabolism  51:52 –the main driver of AGE formation and impaired AGE clearance  53:40 – the role of vitamin B1 (thiamine) and mitochondrial energy production in decreasing AGEs  56:27 –endotoxin as a driver of glycation and increased AGE production  58:12 – hypothyroidism as a driver of glycation and AGE accumulation  59:37 – dietary solutions for reducing glycation and AGEs  1:03:33 – how to support the glyoxalase pathway to support the detoxification of glycation products  1:05:56 – avoid calorie restriction, low-carb diets, fasting, resveratrol, cold exposure, excess exercise, and iron overload to decrease glycation and AGEs  1:07:33 – iron as a double-edged sword for oxidative stress 

In this episode we discuss:   Why glucose and fructose are not the primary drivers of AGE formation Whether blood sugar spikes cause glycation How fats and ketones can cause glycation What’s really responsible for glycation in type 2 diabetes Whether fructose causes more glycation than glucose   Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution Program here: https://www.jayfeldmanwellness.com/energy-balance-solution/     Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-137-what-really-causes-glycation-is-sugar-really-the-problem/   Timestamps: 0:00 – intro  0:46 – common beliefs about carbohydrates and glycation  2:35 – what are glycation and advanced glycation end products?  6:57 – the process of glycation from glucose  9:30 – is sugar the only source of AGEs?  15:00 – primary drivers of glycation: dicarbonyls  19:30 – how fatty acids, amino acids, and ketones cause AGE formation  21:23 – how increased gluconeogenesis on low-carb diets increases AGE formation  22:53 – glucose metabolism produces very few glycation products in the context of a healthy metabolism  25:33 – omega-6s form AGEs more than 10x faster than glucose  28:24 – the role of ALEs (advanced lipoxidation end products) in glycation and chronic disease  30:36 – whether blood sugar spikes cause glycation  38:52 – whether fructose causes more glycation (or fructation) than glucose  47:05 – can glycation from fructose (fructation) be measured, and does this matter?  52:06 – problems with research looking at fructose’s AGE formation in animal models 

In this episode we discuss:   Whether there are benefits to taking massive amounts of glucose for healing   Whether there is a limit to the amount of glucose we should consume   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  2:10 – David Stephens’ claim that glucose can't harm you in any way, no matter the amount  7:46 – the difference between glucose and fructose and whether fructose just gets converted to fat  11:13 – whether extreme acidity, alkalinity, and corrosivity are what make substances harmful to humans  15:14 – David Stephens’ claim that sucrose can't cross the blood-brain barrier   18:59 – how authoritarianism shapes the health industry and the difficulties of verifying information with AI  23:14 – whether the “chemical heaviness” of sucrose means that it can’t be helpful in the body  25:51 – whether we agree with David Stephens on the benefits of glucose  29:14 – whether anxiety, irritability, depression, autoimmune disorders, and diabetes are caused by a lack of glucose for your brain  34:37 – what David Stephens misses about the large amounts of glucose he recommends – poor glucose utilization, gut issues, and blood sugar instability  38:06 – whether glucose deficiency is possible and whether most people are eating enough carbs to thrive vs survive  39:04 – David Stephens’ claim that it’s impossible for glucose to be harmful to the body in any way  45:25 – why someone might feel better using large amounts of dextrose as their main carbohydrate source  48:00 – how large quantities of glucose can lead to weight gain, blood sugar spikes, and cardiovascular problems  52:27 – how to avoid dietary extremes and what balance really means  58:41 – weight loss and recovery from mental health issues using a bioenergetic approach   

In this episode we discuss:   Andrew Huberman’s ideas about what causes of nighttime wakings and what to do about them   How to meet all our nutrient needs   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  0:21 – what Huberman misses when it comes to nighttime wakeups  4:50 – the most common causes of nighttime wakeups and how to resolve them  9:44 –Huberman’s advice to go to sleep earlier is impractical for most people  11:42 – what a healthy sleep schedule looks like and whether running out of melatonin is a concern  13:38 – the relationship between blood sugar and sleep, and whether to have a bedtime snack  16:21 – common drivers of sleep disturbances: gut irritation and elevated stress hormones  19:25 – hidden stressors that could be impacting your sleep: SSRIs, EMFs, devices, and more  22:13 – how to handle unavoidable stressors that interfere with sleep  24:05 – strategies for improving sleep quality and circadian rhythm  26:32 – whether to avoid drinking too many fluids before bed  27:52 – the metabolism-suppressing effects of melatonin and whether supplementing with melatonin is a good idea  29:48 – supplements that may interfere with sleep, and paradoxical reactions that occur while using medications such as SSRIs  33:09 – sleep strategies for shift-workers and recovering from working night shifts  36:33 – the effects of Wi-Fi, EMFs, and dirty electricity on sleep  39:21 – how hormones impact sleep for post-menopausal women  40:54 – evaluating whether supplements are affecting your sleep  44:34 – how low-carb diets impair sleep and increase stress  47:01 – improved thyroid function and weight loss on a bioenergetic approach  48:14 – meeting daily micronutrient needs with food and supplementation  52:57 – how to identify nutrient gaps and excesses  55:37 – which labs to get to gauge micronutrient status and how thiamine (vitamin B1) impacts nutrient absorption  1:00:00 – how concerned should we be with nutrient absorption?  1:03:00 – how anti-nutrients like phytates and oxalates impact nutrient absorption  1:04:37 – navigating different forms of nutrients (non-heme iron vs heme iron, retinol vs beta-carotene, and vitamin K2 vs vitamin K1), and how to know if gut issues are interfering with nutrient absorption  1:07:42 – problems with dietary camps that demonize single nutrients (low vitamin A, low vitamin D, and iron overload)  1:11:24 – how fear and stress deplete critical nutrients

In this episode we discuss:   Whether Dr Ray Peat had it all wrong   Potential reasons why someone may be bloating from carbs How to add carbs back in following restrictive diet   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  0:32 – Justine Stenger’s claim that Dr Ray Peat had it all wrong  6:15 – did Ray Peat ignore physics, structured water, and light?  11:41 – carbs vs fat: which fuel produces more ROS?  16:50 – Justine Stenger’s claim that carbs act as a crutch for a damaged metabolism, and restoring redox is the solution  21:58 – carbs vs fat: which fuel produces more ATP?  25:27 – conflicting health information on social media and why the “Ray Peat diet” doesn’t work  31:55 – common challenges with implementing Ray Peat’s work  34:09 – Justine Stenger’s mischaracterization of Ray Peat’s work as a “dietary roadmap for people with a broken metabolism”  41:20 – why you shouldn’t outsource critical thinking to social media influencers or AI  45:17 – Ray Peat’s generosity with freely sharing advice and information  46:21 – improvements on a bioenergetic approach without extreme restriction  47:31 – why you may experience bloating from carbs and what to do about it  54:52 – what to do about gut dysbiosis and biofilms  56:56 – how to restore gut health and digestion when transitioning away from keto

In this episode we discuss:   Whether you should be concerned about low T3 or high glucagon on low-carb diets Whether insulin resistance is a problem of excess glucose metabolism or excess fat metabolism Whether a low metabolic rate allows you to live longer Whether high-carb diets cause overeating and insulin resistance Whether you should be concerned about glycation on a high-carb diet And much more   Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/   Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-136-eric-westman-debate-follow-up-part-2-high-carb-diets-cause-insulin-resistance-overeating-and-glycation/   Timestamps: 0:00 – intro  1:02 – Isabella Cooper paper: does shifting from a low-carb diet to a high-carb diet increase inflammation?  9:12 – whether you should be concerned about low T3, low testosterone, or high glucagon on a low-carb diet  16:53 – how we know that the brain does not use fat as a fuel source  20:59 – whether a low metabolic rate on a low-carb diet allows you to live longer  25:13 –increased fatty acid oxidation drives insulin resistance  31:12 – increased fat metabolism in the heart occurs in type 2 diabetes, heart disease, and heart failure, and decreasing this fat metabolism improves cardiovascular health and insulin sensitivity  36:37 – whether babies being born in ketosis means that being in ketosis is beneficial for adult humans  40:29 – do high-carb diets cause glycation?  41:56 – low-carb diets don’t eliminate blood sugar and insulin spikes  46:10 – evidence that high-carb diets don’t cause chronically high blood sugar and insulin levels  49:56 – the benefits of high-carb diets on insulin resistance  55:33 – are carbs inherently addictive? do they cause overeating? 

In this episode we discuss:   The mitochondrial effects of low-carb diets, and whether they’re actually worse for energy production The downstream hormonal effects of low-carb diets Whether insulin resistance is a problem of excess glucose metabolism or excess fat metabolism Whether high-carb diets cause overeating and insulin resistance And much more   Check out the Energy Balance Mini-Course here: https://www.jayfeldmanwellness.com/energy/ Check out the Energy Balance Food guide here: https://www.jayfeldmanwellness.com/guide/ Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/   Click here to check out the show notes: https://www.jayfeldmanwellness.com/eric-westman-debate-follow-up-the-research-on-low-carb-vs-high-carb-diets/   Timestamps: 0:00 – intro  1:05 – why I’m recording this debate follow-up  3:38 – how the body responds to carbohydrate restriction and the broader biological context  9:47 – the mitochondrial effects of low-carb diets: glycolysis vs beta-oxidation, NADH/FADH2 ratios, NAD+/NADH ratios, and effects at the electron transport chain  15:16 – fat oxidation leads to slower rates of ATP production and higher rates of ROS production  18:14 – how fat oxidation blocks glucose utilization, slows mitochondrial respiration, and reduces carbon dioxide production  20:58 – ketone vs. glucose metabolism   21:52 – glucose metabolism confusion, glycolysis, and whether ketones are beneficial   24:25 – the hormonal effects of low-carb diets  28:13 – how do we know that fat metabolism is less efficient than glucose metabolism?  34:09 – whether research on fat metabolism in rodents applies to humans and other animals  37:02 – the research showing that fat oxidation increases ROS production and reduces mitochondrial efficiency in various animals (including humans)  40:31 – the research showing the mechanisms of increased ROS production and reduced efficiency of ATP production with fatty acid metabolism  47:41 – mitochondrial uncoupling increases during fat metabolism due to increases in oxidative stress  49:19 – are there adaptations on a keto diet that would prevent the harmful effects of fat metabolism?  52:48 – are there biopsies done on long-term ketogenic diets showing that fat oxidation doesn’t lead to a decreased NAD+/NADH ratio and more ROS production?  59:17 – whether increased fatty acid oxidation enzymes would reduce ROS production in the mitochondria as Dr. Westman suggested  1:02:58 – low-carb and ketogenic diets in rodents cause increased oxidative stress and less efficient ATP production   1:11:41 – do ketones protect against ROS?  1:16:18 – do the potential positive effects of ketones outweigh the negative effects of ketogenic diets?  1:27:47 –low-carb and ketogenic diets cause oxidative stress and insulin resistance in humans1:36:30 – the evidence that glucagon is a stress hormone  1:39:45 – low-carb and ketogenic diets cause physiological stress in humans  1:43:46 – the effects of low-carb and ketogenic diets on cortisol  1:48:29 – low-carb and ketogenic diets decrease thyroid activity  1:53:54 – effects of low-carb and ketogenic diets on reproductive hormones

In this episode we discuss:   Ryan Fischer’s claim that the body only changes weekly, not daily   Whether all calories are created equal How to fix lactose intolerance   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  0:18 – why Ryan Fischer’s claim that the body only changes weekly is false  6:38 – major problems with the “calories in, calories out” model of weight loss   11:27 – Ryan Fischer’s claim that it takes 3,500 calories to gain one pound  15:07 – whether it’s possible to have more “freedom” on the weekends without wrecking your health  18:11 – Jesse James West & Jeff Nippard on apples vs Sour Patch Kids: are calories all that matter?  24:29 – what calories actually represent and their true role in health  29:03 – is sugar always bad for you?  32:25 – whether tracking calories has any real value  34:21 – problems with equating weight loss with health  38:15 – how to know if excess calories are actually an issue for you  45:33 – why high FODMAP fruits like apples may cause bloating and which fruits would be a better option  49:40 – strategies for reversing lactose intolerance  56:35 – what really drives lactose intolerance and how to tell if it’s affecting you  58:34 – factors that affect lactose intolerance and additional strategies to reverse lactose intolerance  1:04:18 – do leafy greens, digestive enzymes, or slippery elm help with lactose intolerance?

In this episode we discuss:   Jay Campbell, Hunter Williams, and Mark Bell’s supplement stacks for staying insulin sensitive on the sugar diet   Whether using Metformin while on the sugar diet helps improve insulin sensitivity   The major differences between the sugar diet and the bioenergetic approach   Real-life examples of weight regain and other negative experiences after the sugar diet   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/ Theresa's Instagram: https://www.instagram.com/livingrootswellness/   Timestamps: 0:00 – intro  0:24 – the costs of metformin: mitochondrial toxicity, increased lactate, inefficient ATP production, and slowed metabolism  5:22 – is using Metformin a good idea on the sugar diet?  10:30 – the dangers of increasing FGF21 while on Metformin  13:53 – increasing FGF21 activity is counter to the bioenergetic view of health  20:23 – Hunter Williams’ supplement stack for insulin sensitivity: metformin, Jardiance, retatrutide, and dihydroberberine  21:42 – the negative effects of Jardiance  24:59 – whether retatrutide and other GLP-1 agonists are healthy from a bioenergetic perspective  27:30 – whether there are any benefits to using medications like metformin, Jardiance, retatrutide, and dihydroberberine  31:54 – how increasing FGF21 with the sugar diet could lead to heart problems such as arrhythmias and atrial fibrillation (AFIB)  38:58 – does the sugar diet boost metabolic rate the same way the bioenergetic approach does?  46:27 – examples of how the sugar diet downregulates metabolism through stress  50:51 – the cumulative effects of stress: how much stress can we handle?  55:15 – how to recover from the negative effects of the sugar diet  58:24 – is stress beneficial? is it possible to avoid stress altogether?  59:51 – problems with dropping fat too low, especially in lean individuals  1:03:50 – the risks of rapid weight loss and the importance of keeping long-term goals in mind  1:08:02 – why cutting out entire macronutrient groups can backfire and what to do instead  1:11:20 – how extreme diets prime our bodies for weight regain  1:14:54 – real-life examples of weight regain after the sugar diet and why it happens  1:20:18 – is there a smarter way to do the sugar diet?  1:24:01 – are there legitimate benefits to the sugar diet?