The Energy Balance Podcast

BV #20: Huberman's Sleep Fix Fail, Resolving Nighttime Wake-Ups, & Meeting Nutrient Needs

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

BV #19: Ray Peat Was Wrong About Biochemistry, Redox, and Structured Water?

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

EB. 136: High-Carb Diets Cause Insulin Resistance, Overeating, and Glycation? (Eric Westman Debate Follow-Up Part 2)

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? 

EB. 135: Eric Westman Debate Follow-Up: The Research on Low-Carb Vs High-Carb Diets

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

BV #18: Calorie Counting Nonsense, Weight vs. Health, & Fixing Lactose Intolerance

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?

BV #17: Weight Regain On Sugar Diet & Metformin + Sugar Fasting = Disaster

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? 

BV #16: Cole Robinson Flip-Flops on Sugar Diet Recommendations

In this episode we discuss:

 

• Cole Robinson’s different iterations of the sugar diet and whether it’s okay to change your mind  

 

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 

0:37 – Cole Robinson flip-flops his recommendations on the sugar diet 

7:43 – problems with using weight loss as the primary determinant of health 

12:43 – Cole Robinson’s early recommendations on sugar fasting 

14:16 – the impact of the sugar diet on gut and dental health 

16:40 – the importance of understanding how a diet works rather than focusing solely on the short-term results 

20:26 – the benefits of eating fruit rather than white sugar sources like candy 

21:58 – concerns with blood sugar stability on low-fat diets 

23:49 – problems with taking a “1990s low-fat approach” as Cole Robinson recommends 

26:18 – Cole Robinson’s flip flop on the sugar diet 

31:48 – concerns with digestion and liver detoxification on a low-fat diet 

34:46 – Cole Robinson’s history of changing dietary recommendations – from the Snake Diet to the Sugar Diet 

36:13 – whether the sugar diet could be used as a short-term tool to lose body fat 

38:30 – the many iterations of advice on the sugar diet from Cole Robinson 

39:53 – the importance of losing body fat in a healthy way 

42:32 – will the 1990s low-fat diet last? 

45:29 – whether having enough carbohydrates protects against muscle loss while on the sugar diet 

46:57 – caution for those trying the sugar diet for weight loss 

51:50 – FGF21 requires a protein deficiency 

53:48 – why Cole Robinson’s new low-fat diet may not lead to rapid weight loss like the sugar diet 

57:54 – the sugar diet shows that sugar isn’t the cause of insulin resistance 

1:03:41 – did Cole Robinson actually lie about what he his original sugar diet recommendations? 

1:13:27 – the toxic nature of social media and its impact on learning 

[Mini-Episode] Sugar Diet Cope from the Low-Carb "Experts"

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/

 

 

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

 

 

Timestamps:

0:00 – intro 
4:29 – Ben Bikman suggests the sugar diet only works for lean, active, healthy men

9:33 – Ben Bikman’s claim that satiety is lower on high-carb diets

14:37 – Ben Bikman parrots the argument that carbohydrates are not essential

19:40 – Thomas DeLauer on sugar fasting and insulin sensitivity

22:15 – Thomas Delauer says high-sugar diets cause glycation and AGEs 24:44 – Ken Berry and Anthony Chaffee fearmonger about glycation, glucose, and insulin

28:01 – the truth about glycation on high-carb diets

31:48 – how low-carb diets can cause glycation and increase AGEs

35:22 – Nick Norwitz says the sugar diet won't work for obese people due to FGF21 resistance

39:14 – Nick Norwitz claims that fructose harms the liver

44:24 – Nick Norwitz also parrots the argument that carbohydrates are not essential

 

BV #15: Kate Deering on Menopause & HRT, and Primal Bod Says Carbs Deplete Your Nutrients

In this episode we discuss:

 

• Whether post-menopausal women can benefit from the bioenergetic approach
• Concerns with estrogen therapy and the harmful advice given to women in menopause and perimenopause  
• Primal Bod’s argument that you don't need to hit your RDAs if you are not eating carbohydrates

 

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/

 

Kate's Instagram: https://www.instagram.com/katedeeringfitness/

 

Timestamps:

0:00 – intro 

0:22 – Kate Deering’s experience in the Bioenergetic space and finding Ray Peat’s work 

3:02 – Dr. Jolene Brighten says that HRT isn’t enough – is she right? 

6:15 – common diet misconceptions for women in perimenopause and menopause 

9:59 – concerns with using estrogen therapy 

14:03 – how estrogen compares to progesterone, DHEA, pregnenolone, and testosterone 

16:37 – harmful medical advice given to Mike’s mom 

18:17 – whether using estrogen therapy is ever warranted 

24:51 – how to tell if estrogen is causing harm in post-menopausal women 

30:58 – strategies for reducing symptoms associated with menopause (hot flashes, weight gain, vaginal dryness, poor sleep) 

37:16 – blood markers that indicate high estrogen levels and common pitfalls to be aware of 

40:13 – the importance of eating enough carbohydrates to prevent cortisol spikes 

47:14 – Primal Bod (Candi Frazier’s) argument that more insulin leads to a greater need for nutrients 

51:47 – whether RDA targets for micronutrients should be ignored 

57:45 – whether high-carb diets cause the wasting of nutrients as Primal Bod suggests 

1:03:59 – nutrient deficiencies on the carnivore diet and the demonization of insulin 

1:09:56 – is adding fiber the key to hormonal balance? 

1:15:46 – the importance of understanding why removing fiber and other plant foods might produce benefits 

1:18:36 – the bioenergetic approach still applies to post-menopausal women 

 

BV #14: Carbs Are NOT Essential, Should You Eat Them? And Bill Burr on Fasting

In this episode we discuss:

 

• Max Lugavere and Jordan Peterson on the essentiality of carbohydrates and whether we should be as shocked as they are
• Bill Burr’s fasting practices for fat loss and the psychological impact of fasting  

 

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 – Max Lugavere and Jordan Peterson discuss the idea that carbohydrates are not essential 

7:42 – carbs ARE essential to our physiology 

15:24 – Bill Burr discusses his fasting practices with the goal of fat loss 

23:18 – fasting concerns and the problem with using restriction and willpower for weight loss 

27:10 – Bill Burr is an example of how food restriction and fasting causes food obsession 

32:52 – why sugar cravings do NOT mean that you are a sugar addict 

38:48 – what the Minnesota Starvation Experiment teaches us about restriction 

40:16 – the psychological and emotional harm caused by fasting 

50:31 – Bill Burr’s fear of spiking blood sugar levels 

53:19 – if fasting makes you feel better, it's a sign your diet isn't working