The Energy Balance Podcast

Ep. 123: Debunking the CICO Myth: Calorie Deficits Are NOT Required For Fat Loss

In this episode we discuss:

• Whether “calories in, calories out” is physiologically accurate
• The many misconceptions related to “calories in, calories out”
• Why a calorie deficit is NOT required for fat loss
• Why “calories in, calories out” does not mean that eating less and exercising more is good advice for fat loss
• What most people miss when it comes to “calories in, calories out”

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-123-debunking-the-cico-myth-calorie-deficits-are-not-required-for-fat-loss/

 

Timestamps:

0:00 – intro

1:07 – questions about the calories-in, calories-out (CICO) model of weight loss that I’ll be answering 

7:18 – what is (and isn’t) a calorie? 

11:49 – misapplications of CICO and why CICO is not physiologically accurate in the ways most people use it 

19:46 – why the idea that “a calorie is a calorie” is misleading 

29:11 – how energy in food is measured and the inaccuracy of food labels 

36:16 – the impact of behavioral compensation and metabolic adaptation on energy expenditure 

42:07 – how cutting calories lowers metabolism, reduces thyroid function, and increases stress hormones, appetite, and weight regain 

48:26 – Herman Pontzer’s Constrained Model of Energy Expenditure and the adverse effects of energy deficits 

52:21 – whether CICO can accurately represent physiology 

1:00:04 – a simplified version of CICO 

1:05:41 –why calories do not equal usable energy or weight 

1:13:27 – examples demonstrating the issues with common CICO misconceptions 

1:21:09 – summarizing the central issues with CICO and how you can lose body fat without a caloric deficit 

1:28:13 – whether there’s value to CICO

BV #1: Bryan Johnson’s Longevity Diet, How Stress Affects Our Cells, & Whether Glucagon is Evil

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

 

Danny's Substack: https://dannyroddy.substack.com/

 

Timestamps:

0:00 – intro

0:33 – why we started this podcast

6:25 – our take on Bryan Johnson’s Longevity Blueprint and problems with biohacking

12:13 – whether we should adopt any of the strategies from Bryan Johnson’s Blueprint to achieve optimal health

14:50 – the cost of continually being in a caloric deficit and why this does not increase longevity

21:06 – issues with eating hard-to-digest foods and whether supplements can make up for missing nutrients in the diet

22:13 – the importance of avoiding reductionistic thinking around supplements touted for weight loss benefits

28:00 – potential pros and cons of Bryan Johnson’s Blueprint and how to measure health

32:39 – Bryan Johnson’s supplement protocol

41:09 – how low-carb diets negatively affect NAD+ to NADH ratios and estrogen status

46:20 – whether body fat percentage and cholesterol levels can be too low

52:20 – what is stress?

1:03:20 – issues with hormesis and the idea that stress is beneficial

1:07:34 – whether avoiding stress is possible and how to develop resilience to stress

1:13:17 – addressing Marty Kendall’s response to our take on glucagon and insulin

1:24:17 – glucagon’s short-term and long-term effects on metabolic function

1:26:46 – glucagon’s role in insulin resistance and type 2 diabetes

1:37:16 – metabolic dysfunction as a driver of insulin resistance

1:41:06 – whether we need to be concerned about wasting energy on hormone production

1:44:50 – whether we should always try to avoid gluconeogenesis

1:51:45 – how to use carbohydrates to stabilize your blood sugar

1:56:11 – habit stacking, simplifying supplementation, and adopting a long-term mindset when it comes to health

Ep. 122: Weight Loss with Berberine & Urolithin A, Blood Sugar Spikes, & Pairing Protein with Carbs (Q&A)

In this episode we discuss:

• Whether Berberine and Urolithin A are good options for weight loss
• How Berberine lowers your blood sugar and whether this is really a good thing
• The effects of Berberine and Urolithin A on your gut
• Whether you always need to avoid blood sugar spikes
• Whether you always need to have protein with your carbohydrates

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-122-weight-loss-with-berberine-and-urolithin-a-blood-sugar-spikes-and-pairing-protein-with-carbs-qa/

 

Timestamps:

0:00 – intro

1:10 – what are berberine and urolithin A?

2:26 – the benefits of berberine on gut health

9:06 – berberine as a mitochondrial poison and the mechanisms of berberine’s toxicity and blood-sugar-lowering effects

13:13 – of the effects urolithin A on mitochondria and the gut

18:15 – whether urolithin A is beneficial for weight loss and increases brown adipose tissue activity

22:13 – the importance of avoiding reductionistic thinking around supplements touted for weight loss benefits

26:31 – powerful weight loss strategies that are simple and effective, without supplementation

31:02 – whether we always need to avoid blood sugar spikes and dips

35:30 – when having protein alongside carbs is necessary and why increasing carbohydrate intake improves insulin sensitivity, even in people with type 2 diabetes

40:49 – how fat, fiber, and protein help slow the absorption of carbohydrates and improve blood sugar management

46:20 – issues with grain-based carbs and the importance of finding carb sources that work for you

Ep. 121: How To Address Adrenal Fatigue, GAPS Diet Concerns, and Gallbladder Health (Q&A)

In this episode we discuss:

• How to fix adrenal fatigue and adrenal insufficiency and whether these are really adrenal problems
• Whether it makes sense to use desiccated adrenal products or hydrocortisone for adrenal fatigue
• How the GAPS diet can resolve autoimmune issues and whether you should consider trying it
• How to improve fat digestion and bile flow
• How to improve digestion without a gallbladder

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-121-how-to-address-adrenal-fatigue-gaps-diet-concerns-and-gallbladder-health/

 

Timestamps:

0:00 – intro

1:13 – what is adrenal insufficiency and what causes it?

7:02 – what is adrenal fatigue and how can we reverse it?

11:54 – the drivers of adrenal fatigue and issues with typical treatments

18:51 – the importance of establishing solid diet and lifestyle foundations before adding supplements for adrenal support

24:42 – whether our bodies lose the ability to produce hormones as we age

27:20 – concerns with the use of natural supplements like desiccated adrenal glandulars, licorice, and hormone replacement therapy (HRT)

36:07 – whether the GAPS diet is ideal for healing autoimmune conditions

40:01 – problems with the GAPS diet and other elimination diets

47:37 – the importance of individualizing your gut protocol and the problems with a cookie-cutter approach

52:09 – the connection between gut health, stress hormones, mental health, and autoimmunity

55:40 – how to improve digestion without a gallbladder

59:13 – common issues seen in those without a gallbladder

1:02:08 – long-term consequences of gallbladder removal and how to heal gallbladder issues

1:05:30 – when to use ox bile, TUDCA, taurine, glycine, or vitamin C

1:09:16 – how much fat to include in your diet to stimulate bile flow, and what types of fats are optimal

1:12:55 – strategies for preventing and resolving bile dumping and reflux

1:15:44 – additional consequences of gallbladder removal

1:17:36 – gallbladder issues in relation to hypothyroidism and estrogen dominance

Ep. 120: Vitamin A Toxicity: Retinoic Acid Toxicity, Accutane, and Whether Hypervitaminosis A Exists

In this episode we discuss:

• The research behind vitamin A toxicity and whether vitamin A is really a poison
• Whether you need to be concerned about the use of Accutane
• Whether retinoic acid is toxic because it’s used as a chemotherapeutic agent
• Whether Grant Genereux’s claims about vitamin A toxicity are valid

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-120-vitamin-a-toxicity-retinoic-acid-toxicity-accutane-and-whether-hypervitaminosis-a-exists

 

Timestamps:

0:00 – intro

1:15 – why we're examining Grant Genereux's take on vitamin A toxicity and the evidence behind his claims

4:50 – conceptualizing the amount of vitamin A needed for toxicity

7:07 – is hypervitaminosis A (vitamin A toxicity) real?

9:27 – cautioning against the idea of "detox" as an excuse for negative effects and vitamin A toxicity as an unfalsifiable hypothesis

12:36 – is there a conspiracy to poison the masses with vitamin A?

18:36 – how likely is it that you have vitamin A toxicity?

22:30 – problems with the first in vivo study that Grant uses to support vitamin A toxicity

35:14 – vitamin A toxicity in the studies Grant cited require massive doses of vitamin A that would be impossible to obtain from diet

42:44 – Grant’s cited research actually supports the safety of vitamin A

50:52 – more of Grant’s cited research supporting vitamin A safety

58:25 – further research supporting that extremely high doses are required to cause vitamin A toxicity

1:07:57 – whether vitamin A toxicity is driving autoimmunity

1:09:54 – whether retinoic acid is toxic based on concerns regarding the use of Accutane 

1:15:40 – how conflating Accutane with retinoic acid is misleading 

1:22:12 – whether retinoic acid is toxic because Accutane is used as a chemotherapeutic agent 

1:29:37 – evaluating Grant’s claim that retinol automatically becomes “toxic” retinoic acid 

1:35:05 – our concluding thoughts on Grant’s arguments regarding vitamin A toxicity

Ep. 119: Vitamin A Toxicity: Examining the Evidence for Vitamin A Deficiency

In this episode we discuss:

• Whether vitamin A toxicity exists and is something you need to be worried about
• Whether Grant Genereux’s claims about vitamin A deficiency are valid
• Whether vitamin A is actually a poison rather than a vitamin
• What we think about the current state of the Ray Peat forum
• The research on vitamin A deficiencies and whether vitamin A deficiencies exist

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-119-vitamin-a-toxicity-examining-the-evidence-for-vitamin-a-deficiency

 

Timestamps:

0:00 – intro

1:09 – why we’re discussing vitamin A toxicity and Grant Genereux’s perspective

4:53 – closedmindedness within the “low vitamin A” sphere and how it compares to Ray Peat’s work

7:33 – how a low vitamin A diet can have benefits

9:27 – cautioning against the idea of "detox" as an excuse for negative effects and vitamin A toxicity as an unfalsifiable hypothesis

12:33 – the importance of evaluating information objectively while avoiding censorship, tribalism, fearmongering, and religiosity

21:17 – concerns with the current state of the Ray Peat Forum and how to recognize unsubstantiated claims

26:45 – Grant's initial critiques of the original studies on vitamin A deficiency are extremely weak and unsubstantiated

41:48 – introducing Wolbach’s 1925 study on vitamin A deficiency

45:47 – refuting Grant's argument that the retinoic acid in the vitamin-free casein would have caused toxicity

52:35 – refuting Grant's argument regarding confounding variables in lard and butter

1:02:53 – research on vitamin A deficiency and whether vitamin A deficiencies exist

1:20:32 – the necessity of vitamin A for pregnancy, fetal growth, and development

Ep. 118: The TRUTH About Serotonin & SSRIs: Why Serotonin is NOT the Happy Hormone

In this episode we discuss:

• Why serotonin is NOT the “happy hormone” and you may not want to increase it
  
• How serotonin and depression relate to stress and energy balance
• Whether SSRIs are effective for depression
• How SSRIs actually work, their impact on metabolism, and whether they’re the best treatment option for depression
• The real drivers of depression and anxiety

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-118-the-truth-about-serotonin-and-ssris-why-serotonin-is-not-the-happy-hormone

 

Timestamps:

0:00 – intro

0:58 – the research showing that serotonin is not the “happy hormone”

4:56 – serotonin’s role in driving the stress state that leads to depression

8:26 – the overlap between anxiety and depression and why they are both characterized by elevated serotonin levels

10:27 – the origins of the idea that serotonin is the “happy hormone” and how serotonin became a marketing tool for pharmaceutical companies

14:49 – serotonin is increased during fasting and starvation and why increasing serotonin should not be our goal

20:16 – serotonin is increased during stress, shock, and infection and leads to learned helplessness

29:04 –SSRIs use in neonates causes depression in adulthood

31:35 – the serotonergic system as an adaptive stress response to a lack of energy

39:09 – serotonin’s role in energy redistribution under stress

43:15 – how SSRIs inhibit mitochondrial respiration, glucose metabolism, and energy production in the brain and liver

47:13 – how SSRIs can reduce symptoms and how the brain responds to SSRIs

52:42 – the true drivers of depression and anxiety

1:01:30 – how serotonin relates to stress hormones, including cortisol, and energy balance

Ep. 117: Fructose Malabsorption, Protecting Against Alcohol, & Brain Injuries and Inflammation (Q & A)

In this episode we discuss:

• Concerns surrounding fructose malabsorption and whether fructose is really a FODMAP
  
• Whether you need to be concerned about excess fructose in foods
  
• Whether you should avoid sugar and supplement with fish oil for brain inflammation
• Diet and supplement strategies for brain injuries
• The impacts of drinking alcohol from the Bioenergetic view

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-117-fructose-malabsorption-protecting-against-alcohol-and-brain-injuries-and-inflammation-q-and-a

 

Timestamps:

0:00 – intro

1:15 – how fructose gets absorbed in the small intestine

4:24 – the optimal fructose to glucose ratio and how to tell if you have fructose malabsorption

8:41 – the details of how glucose helps with fructose absorption

12:04 – which foods have a high fructose to glucose ratio

16:24 – issues with FODMAP categorization and whether fructose is really a FODMAP

21:23 – listening to your body and understanding individual context vs following rigid “food rules”

27:39 – anti-inflammatory diets and whether we should avoid sugar and supplement with fish oil to reduce brain inflammation

32:06 – dietary and supplement strategies to promote an anti-inflammatory state in the brain

39:15 – the effectiveness of red-light therapy, methylene blue, progesterone, exogenous ketones, and polyphenols in treating brain injuries

44:31 – why we don’t want to prioritize omega 3s in the diet and whether eating fish is any better than fish oil supplementation

47:21 – reducing inflammation with the use of aspirin

47:53 – the main concerns with drinking alcohol: intestinal permeability, endotoxin production, and liver health

52:32 – stress-relieving supplement alternatives to alcohol and the effects of alcohol on vitamins and minerals

54:37 – strategies to mitigate the effects of alcohol in the short-term

58:14 – whether it makes sense to drink alcohol, alcohol use as a coping mechanism, and the impact of culture

1:00:07 – more strategies for mitigating the effects of alcohol in the short and long term

Ep. 116: The TRUTH About LDL And Heart Disease: LMHR & The Lipid Energy Model

In this episode we discuss:

• The validity of the counterarguments against the Lipid Energy Model
  
• Whether the Lipid Energy Model means that high LDL does not increase cardiovascular disease risk
  
• How thyroid and metabolism relate to high LDL on a low-carb diet
  
• What the Lean Mass Hyper-Responder phenotype means in terms of metabolic health
  
• Whether low-carb diets are ideal for cardiovascular disease health and health in general
  

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-116-the-truth-about-ldl-and-heart-disease-lmhr-and-the-lipid-energy-model/

 

Timestamps:

0:00 – intro

1:17 – the primary counterarguments against the Lipid Energy Model 

4:15 – BMI, not saturated fat, correlates with the LMHR phenotype 

8:15 – eating carbs dramatically lowers cholesterol in LMHR 

11:14 – whether Oreos are more effective at lowering cholesterol than statins 

17:30 – high cholesterol levels in the LMHR phenotype are not due to excess saturated fat intake or cholesterol production 

19:25 – prominent cardiologists and researchers dismissing the lipid energy model due to dogmatism interferes with progress in science and medicine 

24:40 – Dr. Shawn Baker’s carbohydrate experiment and contextual considerations when reintroducing carbs into the diet 

28:46 – further support for the lipid energy model and the relationship with thyroid function 

33:32 – the difference between saturated, monounsaturated, and polyunsaturated fats in relation to lipid profiles 

34:40 – whether LDL cholesterol and ApoB cause heart disease and plaque formation 

42:18 – how the Lipid Energy Model helps uncover the underlying cause of heart disease 

45:15 – LDL levels as a marker of metabolic health rather than a cause of cardiovascular disease and why we may not always want to lower LDL 

55:02 – evidence suggesting that LDL does not drive cardiovascular disease 

1:05:43 – the difference between high LDL due to metabolic dysfunction and high LDL due to a low-carb diet 

1:09:58 – lipid values don’t tell us the whole picture: the Kitavans 

1:16:54 – why decreases in insulin, glucose, and HbA1C as well as increased lipolysis and fat oxidation on a low-carb diet is not necessarily a sign of improvement 

1:22:57 – increased lipolysis on low-carb diets does not lead to body-fat loss 

1:24:25 – whether the Lipid Energy Model proves that low-carb diets are optimal for health

Ep. 115: LMHR & The Lipid Energy Model: Implications For Metabolism & Hormones

In this episode we discuss:

• Whether you should be concerned about high LDL or high cholesterol on a low-carb diet
  
• The validity of the Lean Mass Hyper-Responder (LMHR) Phenotype and Lipid Energy Model proposed by Dave Feldman
  
• The metabolic state that drives the Lipid Energy Model
  
• How the "Lean Mass Hyper-Responder" and Lipid Energy Model support the Bioenergetic view of cardiovascular disease
  

 

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

 

Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/

 

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-115-lmhr-and-the-lipid-energy-model-implications-for-metabolism-and-hormones

 

Timestamps:

0:00 – intro

1:14 – what is the Lean Mass Hyper-Responder (LMHR) phenotype

3:33 – how the Lipid Energy Model challenges the mainstream dogmatic view linking high cholesterol levels to heart disease

6:33 – the protective effects of cholesterol and why it does not cause heart disease, despite being necessary for atherosclerosis

9:49 – the distinction between Lean Mass Hyper-Responders and those with high cholesterol levels in the context of metabolic dysfunction

15:10 – what is the Lipid Energy Model

22:10 – how the body adapts to a lack of carbohydrates, leading to elevated cholesterol levels

27:22 – the hormonal and metabolic state underlying the Lean Mass Hyper-Responder phenotype

32:21 – how adding carbohydrates lowers cholesterol levels in those who don't have metabolic dysfunction at a cellular level

37:11 – whether Lean Mass Hyper-Responders are at increased risk of cardiovascular disease

42:00 – why the Lean Mass Hyper-Responder phenotype isn't ideal: stress and low thyroid function

51:10 – the parallels between the lipid energy model and physiological insulin resistance