The Energy Balance Podcast

Ep. 102: How Western Culture & Mainstream Medicine Keep Us Sick

In this episode we discuss:

• Why culture matters and how we can effectively navigate it
• The impact of the diet culture and the “eat less exercise more” paradigm
• How Western culture blames the individual for their poor health and the toll that this takes 
• The problems with excess work, time indoors, and sedentarism
• How the modern medical system takes away your capacity to improve your health
• Why the alternative health sphere can be just as problematic as mainstream medicine 

 

Sign up for the Free Energy Balance Mini-Course here: https://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-102-how-western-culture-mainstream-medicine-keep-us-sick/

 

Timestamps:

0:00 – why we’re discussing culture and our concerns with the culture in the US and the relationship between culture and health  

6:05 – frames through which we can view culture and the importance of Maslow’s hierarchy of needs

13:00 – how western culture degrades health: diet culture and the food industry

27:43 – how western culture degrades health: excess work, time indoors, and sedentarism 

34:30 – how easily we can become numb to the effects of our culture or environment 

38:07 – the broken modern medical system and the problems with the allopathic, symptom management model 

48:21 – problems with the alternative health sphere  

Ep. 101: Building a Bioenergetic Diet: Optimal Carb, Fat, and Protein Sources

In this episode we discuss:

• Why you want to avoid vegetarian-fed chicken and acorn-fed pork 
• The best bioenergetic fat, protein, and carb sources 
• Why it’s best to avoid salmon and bluefin tuna, and what fish and seafood to have instead 
• Whether we should be including vegetables and fiber in our diet 
• How to avoid vegetable oils and what fats to use instead 
• When it makes sense to include high-FODMAP foods 

 

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

 

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

 

Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy

 

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-101-building-a-bioenergetic-diet-optimal-carb-fat-and-protein-sources/

 

Timestamps:

0:00 – intro 

1:34 - bioenergetic food guide 

2:59 - bioenergetic fat sources 

6:20 - bioenergetic protein sources 

15:01 - the importance of collagen/gelatin 

18:51 - bioenergetic carbohydrate sources 

31:25 – foods and additives to avoid 

34:15 – experimentation and context as primary components of the bioenergetic view 

 

Ep. 100: Building a Bioenergetic Diet: Macros, Calories, and Meal Timing

In this episode we discuss:

• Optimal macronutrient breakdowns for meals and snacks
• How to calculate your protein, carbohydrate, and fat needs
• How to use taste, cravings, hunger, and experimentation to guide your macro intake
• How to find your starting calorie intake
• The optimal number of meals and snacks to have in a day

 

Download the Free 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/ep-100-building-a-bioenergetic-diet-macros-calories-and-meal-timing/

 

Timestamps:

0:00 – intro 

1:21 – context for these dietary guidelines and the importance of the “why” 

7:58 – guidelines for optimal protein intake from the bioenergetic view 

14:46 – guidelines for optimal fat intake from the bioenergetic view 

29:27 – guidelines for optimal carb intake from the bioenergetic view  

31:32 – how to find your starting calorie intake 

35:29 – guidelines for optimal carb intake from the bioenergetic view (continued) 

42:00 – using taste, cravings, hunger, and experimentation to adjust these guidelines 

45:35 – guidelines for optimal meal and snack timing and composition from the bioenergetic view 

 

Ep. 99: Medications & Supplements For Hypothyroidism And The Problems With T4 Medications (Hypothyroidism Part 5)

In this episode we discuss:

• The problems with using T4-only medications like Synthroid and levothyroxine for hypothyroidism  
• When it makes sense to use thyroid hormone supplements 
• How to use T3, T4, and/or desiccated thyroid (NDT) for hypothyroidism  
• Whether thyroid hormones should be taken away from food due to absorption concerns  
• Whether we should be concerned about thyroid hormone supplementation suppressing our own thyroid hormone production 

 

Sign up for the Free Energy Balance Mini-Course here: https://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-99-medications-supplements-for-hypothyroidism-and-the-problems-with-t4-medications-hypothyroidism-part-5/

 

Timestamps:

0:00 – intro 

1:24 – vitamin and mineral supplementation for thyroid function 

5:22 – the context for using thyroid hormone supplementation 

7:16 – the problems with using T4-only medications (like Synthroid and levothyroxine) for hypothyroidism 

13:58 – evidence that T4 monotherapy is less effective than T3/T4 combination therapy 

21:48 – how to use T3, T4, and/or desiccated thyroid (NDT) for hypothyroidism 

37:15 – whether thyroid hormones should be taken away from food due to absorption concerns 

41:49 – how much is 1 grain of desiccated thyroid? 

42:29 – whether thyroid hormone supplements are pharmaceuticals, food, or something in between 

44:30 – whether we should be concerned about thyroid hormone supplementation suppressing endogenous thyroid hormone production 

46:50 – thyroid hormone supplements in context 

Ep. 98: How To Optimize Your Diet & Lifestyle For Hypothyroidism (Hypothyroidism Part 4)

In this episode we discuss:

• How fasting decreases thyroid function  
• Why carbs are essential for thyroid function 
• Specific anti-thyroid foods to avoid  
• Why interventions like cold thermogenesis, caloric restriction, and fasting are not the answer for hypothyroidism 
• The impact of sleep on our thyroid health 

 

Sign up for the Free Energy Balance Mini-Course here: https://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-98-how-to-optimize-your-diet-lifestyle-for-hypothyroidism-hypothyroidism-part-4

 

Timestamps:

0:00 – intro 

1:06 – how to address and reverse hypothyroidism

2:36 – the importance of carbs, calories, and fat for improving thyroid function

16:24 – the importance of eating consistently (and not fasting) for thyroid function

18:00 – saturated fats vs. PUFA and micronutrients for thyroid function

19:45 – basic bioenergetic diet recommendations for hypothyroidism

22:14 – anti-thyroid foods (goitrogens) to avoid

23:08 – other diet considerations when transitioning to a bioenergetic approach

25:56 – low iron in women and excess iron from carnivore or keto diets

27:47 – cruciferous vegetables and thyroid health

28:43 – how to properly address nutrient deficiencies for thyroid health

35:06 – whether stressors like exercise, cold thermogenesis, caloric restriction, and fasting are supportive of thyroid health

47:54 – optimizing sleep for thyroid function

Ep. 97: How To Properly Test For Thyroid Function (Hypothyroidism Part 3)

In this episode we discuss:

• What causes Hashimoto’s hypothyroidism 
• How to properly interpret your thyroid bloodwork (and what your doctor likely doesn’t know about thyroid testing)
• How your cholesterol values can be used as markers of thyroid status 
• How symptoms like metabolic rate, body temperature, and pulse rate can be more helpful than blood tests when identifying thyroid status 
• Ideal blood test values for optimal thyroid function 

 

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

 

Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy

 

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-97-how-to-properly-test-for-thyroid-function-hypothyroidism-part-3

 

Timestamps:

0:00 – intro 

1:17 – what causes Hashimoto’s hypothyroidism and autoimmunity in general

13:30 – how to interpret thyroid blood tests (TSH, T3, T4, rT3) 

31:34 – what reverse T3 means on a blood test and how to interpret rT3 values

34:44 – looking at all thyroid markers together to determine thyroid status 

37:05 – the anti-thyroid effects of reverse T3

40:38 – cholesterol levels as a marker of thyroid status, and the problems with cholesterol levels that are too high or too low

52:34 – the relationship between cholesterol, heart disease, and thyroid status

56:04 – other blood markers that can be indicative of thyroid status (SHBG, ferritin)

57:02 – how we can use symptoms like metabolic rate, body temperature, and pulse rate to determine thyroid status  

1:12:14 – other symptoms that can be used as indicators of thyroid status (low energy, fatigue, low immune function, dry or cracking skin, hair loss brittle nails, slow motility, weight gain, low mood)

Ep. 96: Avoid Low-Carb Diets, Fasting, and Caloric Restriction If You Have Hypothyroidism (Hypothyroidism Part 2)

In this episode we discuss:

• The factors that affect thyroid hormone production, conversion, transport, and uptake

• How high TSH levels cause damage to the thyroid gland

• High-carb diets vs. low-carb diets for thyroid health

• Why restricting calories is not the way to go if you’re struggling with hypothyroidism

• The effects of PUFA and endotoxin on thyroid hormone activity

• The problems with both deficiencies and excesses of iron, iodine, and vitamin A for thyroid health

 

Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy

 

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-96-avoid-low-carb-diets-fasting-and-caloric-restriction-if-you-have-hypothyroidism-hypothyroidism-part-2/

 

Timestamps:

0:00 – intro 

1:28 – the factors that affect thyroid hormone production, conversion, transport, and uptake

3:45 – the impact of stress on thyroid hormone production and conversion 

5:02 – how the stress hormones and inflammatory cytokines affect thyroid hormone production and conversion

16:44 – thyroid hormones increase sensitivity to stress hormones 

21:44 – elevated free fatty acids, especially PUFA, inhibit thyroid hormone binding

23:26 – how a lack of energy prevents the cells from taking up thyroid hormone

30:00 – how oxidative stress affects thyroid hormone production and the effects of TSH on oxidative stress

38:25 – how a low-carb diet affects thyroid hormone production and conversion, causing a hypothyroid state; high-carb diets vs. low-carb diets for thyroid health

47:46 – insulin resistance is associated with reduced thyroid hormone conversion, but this doesn’t mean you should avoid carbohydrates  

51:39 – how caloric restriction affects thyroid status

55:04 – the effects of fasting on thyroid status

56:42 – T3 has positive feedback on its own production and what this means for thyroid hormone replacement

1:00:01 – the effects of PUFA and endotoxin on thyroid hormone activity

1:04:30 – the effects of micronutrients, specifically iron, vitamin A, selenium, and iodine, on thyroid hormone production, conversion, and activity

1:16:30 – increased thyroid activity increases macronutrient and micronutrient needs, but also improves micronutrient retention in the long-term

1:19:15 – the effects of environmental toxins (pesticides, industrial chemicals, heavy metals, etc.) on thyroid hormone production, conversion, and activity

1:25:20 – the effect of sleep on thyroid hormone production and conversion 

Ep. 95: Hypothyroidism In Context & Thyroid Hormone Basics (Hypothyroidism Part 1)

In this episode we discuss:

• Why hypothyroidism is not the root cause of your issues
  

• Why TSH on its own is not a good marker of thyroid status

• The importance of thyroid hormones for sex hormone production, gut health, and immune function

• T3’s effects on autophagy, mitochondrial biogenesis, and uncoupling

• Whether low thyroid activity is beneficial for longevity and aging and when a high TSH may be a good sign

 

Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy

 

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-95-hypothyroidism-in-context-thyroid-hormone-basics-hypothyroidism-part-1/ 

 

Timestamps:

0:00 – intro 

1:19 – an introduction to hypothyroidism and common symptoms of hypothyroidism

9:02 – the broader biological context of hypothyroidism and hypothyroidism as a low metabolic state 

12:45 – why hypothyroidism is not the root cause

16:23 – the basics of the different thyroid hormones and their regulation

19:54 – the hypothalamic-pituitary-thyroid axis and the nuances within the negative feedback loops

24:45 – the basics of thyroid hormone production

29:37 – the basics of thyroid hormone conversion

35:17 – the larger context of thyroid hormone production and conversion

38:58 – the basics of thyroid hormone transport  

41:44 – the basics of thyroid hormone uptake

46:23 – the nutrients involved in thyroid hormone production and conversion

50:26 – the cellular effects of T3 (metabolic stimulation, uncoupling, autophagy, mitochondrial biogenesis, steroidogenesis from cholesterol)

57:29 – the effects of T3 on gut health, immune function, and aging

1:03:08 – whether low thyroid activity is beneficial for longevity and aging and when a high TSH may be a good sign

1:08:41 – the relationship between vitamin A and thyroid hormones 

Ep. 94: How Stress Crashes Your Metabolism & Why Hormesis Is NOT The Answer (Stress & Mitochondria Part 2)

In this episode we discuss:

• Why uncoupling is harmful in certain contexts and how PUFA cause constant, low-level uncoupling
  

• The involvement of uncoupling, mitochondrial biogenesis, autophagy, heat shock proteins, and hypoxia-inducible factors in the stress response

• How stress prevents our mitochondria from effectively producing energy

• How chronic stress causes insulin resistance, high blood pressure, weight gain, depression, and cardiovascular disease

• How sugar and fat cravings result from stress and why listening to them is beneficial

• How adaptations to stress get passed on through generations

 

Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy

 

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-94-how-stress-crashes-your-metabolism-why-hormesis-is-not-the-answer-stress-mitochondria-part-2/

 

Timestamps:

0:00 – intro 

2:59 – the details of how mitochondrial respiration can become disrupted, especially from glucocorticoids

6:05 – the short-term effects of catecholamines

8:34 – why uncoupling is harmful in certain contexts and how PUFA cause constant, low-level uncoupling

14:40 – the protective effects of uncoupling as a part of the stress response

20:08 – the role of cytokines (TNF-alpha, IL-1, IL-6, heat-shock proteins, NF-kB, HIF) in the stress response

37:33 – the effect of acute stress on energy production in mitochondria

45:18– the effect of chronic stress on energy production in mitochondria

48:15 – how stress drives degeneration and the evidence for increased activity of hormetic pathways (including effects like mitochondrial biogenesis and autophagy) in degenerative states

1:05:24 – the relationship between mental health, mood, and metabolic function

1:10:21 – how adaptations to stress get passed on through mitochondrial DNA

1:18:32 – how to best improve mitochondrial function and our health

Ep. 93: How Cortisol Affects Your Mitochondria & Acute vs. Chronic Stress (Stress & Mitochondria Part 1)

In this episode we discuss:

• Why stress is not your friend
  

• The effects of cortisol on your mitochondria

• Hans Selye’s general adaptation syndrome

• How cortisol causes mitochondrial dysfunction, heart disease, insulin resistance, autoimmunity, allergies & hypersensitivity, mineral imbalances, and cancer metabolism

• Why acute stress does not lead to improved health via hormesis

 

Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy

 

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-93-how-cortisol-affects-your-mitochondria-acute-vs-chronic-stress-stress-mitochondria-part-1-ep-93/ 

 

Timestamps:

3:00 – an introduction to the paper: mitochondria as key components of the stress response   

4:03 – Hans Selye’s general adaptation syndrome and the process of stress in relation to energy balance  

23:30 – the 3 main effects of the stress hormones in the acute stress response and the cost to this response 

31:48 – long-term glucocorticoid exposure causes insulin resistance and the protective effects of high blood sugar in certain contexts 

34:04 – how long-term stress causes degeneration 

34:55 – functions of the mitochondria 

38:54 – mitochondria upregulate energy production in response to stress 

41:06 – the short-term vs. long-term effects of the glucocorticoids (cortisol)

44:03 – how stress causes hormetic adaptations and how the hormetic pathways cause degeneration over time

50:30 – how mitochondria respond to excess stress and how this relates to fat gain

59:04 – how chronic stress and exposure to cortisol causes impaired energy production, degeneration, immunosuppression & autoimmunity, mineral imbalance, swelling, allergies & hypersensitivity, and cancer metabolism