The Energy Balance Podcast

BV #11: High-Carb Diet Misconceptions, Gabrielle Lyon on Gluconeogenesis, & Cold Plunging Concerns

In this episode we discuss:

 

• Gabrielle Lyon’s claims about carbohydrate disposal, “earning our carbs”, and balancing carbs with muscle
• Whether the body’s ability to make glucose through gluconeogenesis means that we don’t need to consume carbohydrates
• How cold plunging may calm the nervous system by first triggering excessive stress, and whether that’s worth it
• Whether the benefits of cold exposure outweigh the costs, and how to gauge when stressors like exercise become too much  

 

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 

0:45 – Gabrielle Lyon on the amount of carbohydrates we can “dispose of” in a meal 

8:52 – whether Gabrielle Lyon’s claim that excess carbohydrates turn into fat is valid 

12:39 – do we need to “earn our carbs” with exercise? 

18:32 – how upregulating gluconeogenesis by not consuming carbohydrates drives insulin resistance 

21:27 – do low-carb high-protein diets support skeletal muscle health? 

22:56 – strategies for adjusting macronutrients to fit your individual needs 

29:24 – how to shift away from low-carb diets, focusing on what’s optimal rather than minimum requirements 

31:44 – optimal carb intake for muscles and general health  

34:57 – applying Ray Peat’s “perceive, think, act” process to optimize our diets 

39:29 – the difference between parroting information and thinking critically 

43:20 – cold plunging calms the nervous system by first driving excessive stress 

48:36 – the cumulative effects of stressors like cold plunging and the risks associated with them 

53:41 – whether the benefits of cold exposure outweigh the costs and how much stress is too much 

56:28 – how hormesis works and whether the dose makes the poison  

1:01:34 – what is stress and how do we prevent it? 

1:05:09 – how to get the same benefits without using hormetics like fasting, Wim Hof breathing, and cold exposure 

1:10:35 – does reaching a goal have to be difficult or stressful? 

EB. 134: The Sugar Diet: Lose Fat and Increase Your Metabolism WITHOUT Losing Muscle Mass

In this episode we discuss:

 

• How the sugar diet, honey diet, and other similar diets actually work and whether FGF21 is really responsible for their benefits
• How you can lose weight while eating sugar and without sacrificing your health
• The side-effects of the sugar diet and how to modify the diet to prevent those effects
• The surprising effects of the sugar diet on testosterone, digestion, and bone health 
• Whether you’ll lose muscle on a low protein diet like the sugar diet
• Whether you shouldn’t be eating carbs and fats together due to the Randle cycle

 

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-134-the-sugar-diet-lose-fat-and-increase-your-metabolism-without-losing-muscle-mass

 

Timestamps:

0:00 – intro 

1:08 – FGF21 summary: increasing metabolism at a cost 

4:06 – how the sugar diet, honey diet, and other similar diets actually work 

10:03 – low-fat diets improve insulin sensitivity, even without protein restriction or FGF21 upregulation 

17:50 – whether very low protein diets are ever beneficial and whether they always lead to muscle loss 

25:54 – protein recommendations for insulin sensitivity, weight loss, and kidney function 

29:07 – using the sugar diet for rapid weight loss or “getting shredded” 

32:13 – sugar diet concerns: bone loss, infertility, stunted growth, muscle loss, metabolic suppression, weight regain, and nutrient deficiencies 

35:53 – will eating protein with dinner prevent the negative effects? 

36:28 – blood sugar instability, sleep issues, and excess glucagon on the honey diet and sugar diet 

40:17 – Randle Cycle misconceptions: do you need to separate carbs and fats 

44:50 – how low-fat diets work to improve glucose metabolism and misapplications of the Randle cycle 

48:17 – low-fat diets and hormones: low testosterone and DHT levels in men 

49:22 – the sugar diet and digestion: SIBO, impaired liver detoxification, low bile flow, and endotoxin 

53:52 – is the sugar diet too restrictive? Is it sustainable? 

59:57 – how to modify the sugar diet to reduce the negative effects 

1:02:23 – how to achieve lasting weight loss while improving long-term health 

[Mini Episode] Sugar Diet & FGF21 Simplified: Muscle Loss, Stress, and Weight Regain

Download the free Energy Balance Food Guide: https://www.jayfeldmanwellness.com/guide/ 

 

 

Sign up for a free call for help with weight loss and other health issues: https://www.jayfeldmanwellness.com/call/ 

 

 

Timestamps:

0:00 – intro 
1:20 – overview of FGF21 and how it gets triggered 
6:40 – FGF21 works via stress, turning down metabolism and leading to weight regain 
11:30 – will the sugar diet cause negative effects if only used short-term?
21:44 – does eating protein at night prevent the negative effects? 
27:18 – the negative effects only occur in the research after long-term FGF21 upregulation

 

EB. 133: The Sugar Diet/Honey Diet and FGF21: The Research

In this episode we discuss:

 

• What are the sugar diet and other related diets like the honey diet, fairy princess diet, and fruit till noon diets
• Whether FGF21 is responsible for the weight loss seen on these diets
• The effects of the sugar diet on muscle mass
• Whether FGF21 really extends lifespan
• How to increase FGF21 levels and whether it’s really good for your health

 

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-133-the-sugar-diet-honey-diet-and-fgf21-the-research/

 

Timestamps:

0:00 – intro 

1:00 – the sugar diet, honey diet, fairy princess diet, and fruit-till-noon diets as discussed by Cole Robinson, Mark Bell, Anabology, Noah Ryan, celestialbe1ng, and others 

6:35 – my experience on a high-sugar diet and what the sugar diet means for the health world 

11:17 – what is FGF21? 

15:54 – how low-protein diets trigger the release of FGF21 

20:00 – the context of FGF21 on low-protein diets and the reasons for its effects: is this really beneficial? 

26:15 – the long-term effects of FGF21 on body fat, muscle mass, and metabolic health 

33:16 – how the sugar diet compares to low-carb diets 

35:55 – high-carb low-protein diets vs. high-fat low-protein diets on FGF21 

37:34 – low-protein diets increase your metabolism due to stress: brown fat, uncoupling, and energy expenditure 

43:59 – FGF21’s role in stress, energy conservation, and hibernation 

49:56 – FGF21 and cortisol: is FGF21 a stress hormone? 

54:09 – FGF21 and hormesis: is FGF21 hormetic? 

56:10 – FGF21 and liver fat production go hand-in-hand 

59:11 – carb-induced increase in FGF21 is activated by reductive stress 

1:05:04 – the role of FGF21 in de novo lipogenesis as an adaptive response to stress 

1:10:47 – carb-induced FGF21 causes fat gain and sympathetic activity 

1:14:29 – does FGF21 cause metabolic syndrome, diabetes, NAFLD, cardiovascular disease, and obesity? 

1:21:08 – does FGF21 extend lifespan? if so, is it worth it? 

1:27:03 – can you lose weight and extend lifespan without a protein-deficient diet?

EB. 132: You've Been Lied to About Fructose

In this episode we discuss:

 

• Whether Robert Lustig is right about fructose being a poison
• What Robert Lustig completely misses when comparing the biochemistry of glucose, fructose, and alcohol
• Whether a low-fat, high-carb diet actually causes fatty liver
• The research on fructose and it’s toxicity
• Whether you should be minimizing fruit juice intake in the form of fruit, fruit juice, and honey

 

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/ep-132-youve-been-lied-to-about-fructose/

 

Timestamps:

0:00 – intro 

1:01 – Robert Lustig’s claims that fructose is a poison

5:50 – what Robert Lustig misses when it comes to glucose, the “good carbohydrate”

12:05 – what’s really responsible for the toxic effects of alcohol

16:53 – Robert Lustig's claim that fructose can’t be converted to glycogen is false [Robert Lustig’s fructose lies begin]

20:50 – whether fructose is inherently toxic in the liver

24:22 – the research showing that Robert Lustig is wrong about fructose

32:40 – whether fructose is really different from glucose in terms of its effects at the liver

35:51 – key factors missing in fructose research – endotoxin, PUFA, and rat research

41:22 – average fructose intakes are far below the amounts that are typically used in research

43:41 – whether Robert Lustig is right that fructose causes more fat production than glucose

49:35 – whether fructose (or carbs in general) cause fatty liver disease

52:15 –low-carb, high-fat diets trigger the exact mechanisms Dr. Lustig blames on fructose

1:00:59 – what really causes fatty liver disease

1:04:20 – should we avoid fructose-containing foods to fix fatty liver disease? Is soda and candy the answer?

BV #10: The Truth About Sugar Addiction & What the Holistic Psychologist Gets Right (and Wrong)

In this episode we discuss:

 

• The Holistic Psychologist’s claim that psychiatric disorders stem from metabolic dysfunction and whether we agree with her solutions
• Whether Layla Al-Naif is right that sugar is as addictive as a drug
• The difference between table sugar and natural sugar sources
• Whether it’s possible to live a healthy life without starch

 

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 

0:44 – the brain's high energy demands and how metabolic dysfunction drives poor brain health

4:19 – are anxiety and depression caused by chemical imbalances in the brain?

7:05 – recognizing insulin resistance as an inability convert glucose to energy

9:42 – whether blood sugar spikes and crashes cause fatigue, brain fog, and psychiatric disorders

11:53 – our take on the Holistic Psychologist’s recommendations for stabilizing blood sugar

18:01 – what really interferes with brain energy metabolism – is it just sugar?

24:57 – refined sugar vs natural sugars such as honey, maple syrup, coconut sugar, and date syrup

30:55 – whether sugar is addictive

33:50 –fat triggers the same reward centers in the brain as carbohydrates

36:34 – how Jay & Mike fixed their sugar cravings from keto and low-carb

39:56 – whether eliminating starch is healthy long-term

44:34 – the negative impact of carnivore diets on gut health

50:16 – tips for recovering from the stress of carnivore and the importance of experimentation

53:46 – how much sugar and starch Jay, Mike, and Theresa eat

BV #9: Anthony Chaffee’s Claim That Ketosis Is Our Natural State & Whether LMNT is a Scam

In this episode we discuss:

 

• Anthony Chaffee’s view that ketosis is the natural state for animals and humans
• Whether LMNT is a scam
• Whether we should be getting vitamin D from our food and how that fits with a low-PUFA 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 

0:22 – meet Theresa Piela 

4:20 – emotional health as an underappreciated Bioenergetic factor 

11:03 – is Anthony Chaffee right about ketosis being our natural state? 

13:12 – is ketosis is the natural state for humans? 

18:57 – is ketosis is the natural state for animals? 

24:22 – whether bacteria can serve as a protein source in animals 

28:04 – whether ketosis is a natural healthy state rather than a starvation state 

32:11 – the potential benefits of ketones are misinterpreted as evidence that ketosis is ideal  

34:24 – the appeal of “naturalism” – just because something is natural, does that make it healthy? 

36:44 – is LMNT a scam? 

44:37 – whether we should always add electrolytes to our drinking water 

45:45 – Robb Wolf’s claim that insulin drives aldosterone production  

51:08 – stevia and allulose vs. sugar 

55:42 – whether we should be getting vitamin D from our food 

1:00:04 – how to properly supplement with vitamin D and the importance of calcium, magnesium, and vitamin K2 

1:04:18 – how vitamins E, K2, and A relate to vitamin D 

1:08:56 – the benefits of UVB and red light, and what to do to prevent aging skin 

1:14:19 – can applying cholesterol topically boost sun benefits?

Ep. 131: Should You Be Avoiding High Oxalate Foods? How To Fix Oxalate Issues

In this episode we discuss:

 

• The impact of sugar consumption on oxalate production
• Whether you really need to avoid all high oxalate foods
• Different cooking and preparation methods to reduce oxalate exposure
• Which supplements can make oxalate issues worse

 

Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/

 

The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/

 

Click here to check out the show notes:
https://www.jayfeldmanwellness.com/ep-131-whether-to-avoid-high-oxalate-foods-and-how-to-fix-oxalate-issues/

 

Timestamps:

0:00 – intro 

0:53 – whether fructose contributes to increased oxalate production 

3:42 – is sugar the culprit behind oxalate issues? 

9:14 – the problems with the research demonizing fructose 

14:45 – the optimal amount of dietary oxalate and how to determine whether oxalates are an issue for you 

17:57 – the importance of testing, experimentation, and listening to your symptoms 

25:10 – how to reduce your exposure to high-oxalate foods 

32:02 – the best cooking methods to reduce oxalates in food 

37:05 – foods highest in oxalates and whether salads are OK to eat 

40:17 – oxalate content in raw cacao vs chocolate 

45:26 – whether you need to avoid soybeans, potatoes, sweet potatoes, cassava, beets, and carrots due to their oxalate content 

49:05 – examples of bioenergetic diets with varying oxalate content 

57:01 – other dietary considerations for oxalate issues (PUFA, collagen, vitamin C, calcium, magnesium, carbohydrates, protein, and fat intake) 

1:06:22 – the best supplements to fix your oxalate issues  

1:11:45 – which supplements can make oxalate issues worse and whether to take probiotics for oxalate issues 

1:14:58 – the long-term impact of carnivore diets on liver and gut health

Ep. 130: Low Carb Diets & Oxalates: The Surprising Connection

In this episode we discuss:

 

• Whether the claim that your kidneys can only clear 50mg of oxalate per day has any validity
• Whether citrate is effective for clearing oxalates
• The impact of low-carb and high protein diets on oxalate production and clearance
• How glucose, fructose, and insulin effect oxalate production

 

Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/

 

The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/

 

Click here to check out the show notes:
https://www.jayfeldmanwellness.com/ep-130-low-carb-diets-oxalates-the-surprising-connection/

 

Timestamps:

0:00 – intro 

1:06 – is there a daily limit to how much oxalate the kidneys can process? 

9:26 – whether we automatically store oxalates if they aren’t cleared through the kidneys 

13:40 – why mitochondrial function in the kidney is crucial for calcium oxalate crystal clearance 

17:30 – the benefits of citrate and whether it’s effective for clearing oxalates 

23:30 – whether baking soda (sodium bicarbonate) support the clearance of oxalates 

27:05 – how pH balance relates to oxalate clearance 

32:19 – is “oxalate dumping” real? 

43:06 – how low-carb diets increase oxalate absorption 

47:19 – whether having a small amount of oxalates helps prevent oxalate dumping 

50:02 – how low-carb diets increase oxalate absorption (cont.) 

52:19 – why low-carb diets like keto and carnivore may increase oxalate production relative to high-carb diets 

1:00:42 – how high-protein diets lead to increased endogenous oxalate production 

1:07:41 – how carbohydrates and insulin reduce oxidative stress and oxalate production 

1:11:40 – why glucose does not cause the formation of advanced glycation end products 

1:13:18 – how low-carb diets reduce oxalate clearance – stressed kidneys, lack of citrate intake, and more acidic blood & urine

BV #8: Intermittent Fasting, Healthy Body Image, And Weight Loss vs Willpower with Kitty Blomfield

In this episode we discuss:

 

• The appeal of intermittent fasting and restrictive diets and why they often do more harm than good
• Why most women are underfed, under-muscled, and struggling with body composition
  
• The extreme things people do in the name of health and the importance of the basics
  
• The impact of stress on our health and the connection between emotional and physical health
  
• Whether drinking a few glasses of water first thing in the morning is optimal for our metabolism

 

Kitty's Instagram: https://www.instagram.com/kittyblomfield/?hl=en

 

Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide

The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/

Danny's Telegram: https://t.me/dannyroddy

 

Timestamps:

0:00 – intro 

0:38– how Kitty got introduced to Ray Peat 

3:59 – whether intermittent fasting is beneficial for women 

9:07 – the appeal of intermittent fasting and other restrictive diets, and why they do more harm than good 

14:41 – the truth about body recomposition: women are underfed and lack muscle 

17:29 – why low-carb diets like keto and carnivore are not sustainable 

19:36 – how mainstream health advice has ruined our diets and why we should eat like our grandparents 

25:21 – the role of stress in digestive health and the problem with jumping to supplements 

31:12 – when it makes sense to move on to more advanced health strategies such as lab testing, hormone replacement therapy, or gut protocols 

38:30 – Is Being Fat a Choice? Middle Ground by Jubilee 

41:23 – the relationship between emotional trauma, body image issues, and physical healing 

44:16 – what really influences body weight? 

53:30 – the importance of enjoying the food you eat daily and how it helps prevent binge eating 

55:25 – whether we should drink tons of water first thing in the morning 

57:35 – how much water do we really need?