The Energy Balance Podcast

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"

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 
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

 

BV #13: Ken Berry’s Fructose Fearmongering, Glycation Myths, & ChatGPT Says We’re Wrong

In this episode we discuss:

 

• Dr. Ken Berry’s claim that humans would historically only eat sweet foods (like fruit and honey) 1-2 weeks out of the year
• Whether we should always do what our ancestors did to optimize our diets
• Dr. Ken Berry’s claim that fructose causes glycation
• Whether we can trust AI to provide accurate information  

 

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 

0:38 – Dr. Ken Berry’s claim that humans historically ate fruit and honey to gain weight like bears for the winter 

3:45 – whether fructose and fruit are responsible for weight gain in bears and whether this applies to humans 

8:53 – whether humans evolved eating a high-carb diet 

11:30 – what about carbohydrate consumption in native human cultures and ancestral environments? 

17:27 – Dr. Ken Berry’s claim that fructose is 10x more glycating than glucose 

20:51 – whether sugar and carb consumption cause high blood sugar and AGEs (advanced glycation end products) 

27:05 – how low-carb diets can increase glycation and AGEs 

32:22 – blood glucose and hemoglobin A1C are often higher on low-carb diets than on diets that include healthy carbohydrates 

33:41 – how keto diets cause glycation and increase AGEs 

37:41 – what really influences hemoglobin A1C levels 

44:32 – the importance of finding optimal carb sources – why candy is not the same as fruit 

45:43 – problems with hyper-focusing on one single lab value  

48:18 – Dr. Ken Berry’s claim that there is no way to test whether fructose is causing glycation 

54:05 – regulating blood sugar for type 1 diabetes 

59:01 – is glycation happening in the background on a high-carb diet even if your health is improving? 

1:00:17 – can we trust AI like Grok and ChatGPT to provide accurate health information? 

1:07:42 – debunking Grok’s logic on carb vs. fat efficiency as a fuel source 

1:13:16 – how to properly use AI – DON’T use it to replace your own thinking 

1:18:01 – Grok is wrong about fat being a more efficient fuel source than carbs 

1:22:33 – strategies for understanding complex research papers 

1:24:14 – using personal experience and logic as a guide toward optimizing health 

1:32:35 – the gratification that comes with the process of true learning 

BV #12: Gary Brecka Doesn’t Understand Thyroid & Natural PUFA vs. Seed Oils

In this episode we discuss:

 

• Gary Brecka’s misrepresentation of thyroid function – are thyroid hormones methylated?
• How thyroid hormone conversion actually works and the factors that can inhibit it
• Whether taking thyroid hormone replacement suppresses or harms your thyroid gland
• Seed oils vs. unprocessed PUFA from nuts and seeds – is there a difference?
• Whether PUFA are “essential” and if there are actually any benefits to consuming them  

 

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 

1:21 – Gary Brecka’s claim that methylation is responsible for T4 to T3 conversion 

5:43 – how T4 to T3 conversion really happens and factors that inhibit it 

10:17 – whether a lack of T3 is the primary problem in Hashimoto’s thyroiditis 

12:53 – whether taking exogenous thyroid medications harms the thyroid gland 

18:19 – Gary Brecka’s advice on how to fix Hashimoto’s and why we disagree 

24:14 – be careful of quick fixes and magic pills  

26:38 – pros and cons of using thyroid hormone replacement therapy 

30:17 – issues with thyroid supplementation recommendations within the Bioenergetic sphere 

37:38 – whether you can reverse hypothyroidism without using thyroid supplementation 

41:31 – Joe Rogan and Gary Brecka discuss why the processing of seed oils is responsible for their harm  

47:30 – whether processed foods are inherently bad 

49:23 – are there any benefits to eating PUFA and are they “essential”? 

52:28 – the toxic effects of PUFA, including from nuts & seeds 

55:19 – potential benefits from nuts & seeds are not due to PUFA content 

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