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

Discover how you can live without constant hunger and fatigue, brain fog, poor sleep, and other low-energy symptoms. The Energy Balance Podcast will teach you how to maximize your cellular energy so you can take back your health and finally experience clear-headed focus, restful sleep, and all-day energy you didn’t think was possible.

Alternative Health

Health

Health & Fitness

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

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

In this episode we discuss:
How increasing carbohydrate intake actually improves insulin sensitivity, even in people with type 2 diabetes 
The research showing that fatty liver disease and cardiovascular disease are both characterized by excess fatty acid oxidation 
The research showing that fatty liver disease and cardiovascular disease are both characterized by excess fatty acid oxidation 
Why strategies such as intermittent fasting, cold plunges, and OMAD (one meal a day) are not effective for improving insulin sensitivity 
 
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-114-fat-burning-drives-insulin-resistance-and-eating-carbohydrates-improves-insulin-sensitivity/
 

Timestamps:
0:00 – intro
1:17 – stress hormones (glucagon, epinephrine, and cortisol) are major contributors to insulin resistance and diabetes 
4:05 – elevated glucagon levels, not carbohydrates, are the driving force behind high fasting blood glucose levels
6:43 – glucagon is a driver of insulin resistance, while insulin is just a symptom
12:46 – the research showing that blocking stress hormones directly improves insulin sensitivity
15:14 – “hormetic” stressors like intermittent fasting, cause insulin resistance
19:30 – fat burning drives insulin resistance and keeps us in a catabolic state, driving weight gain and muscle wasting 
22:15 – cortisol drives insulin resistance and why serum cortisol levels don’t provide the full picture
25:00 – low-carb diets reduce insulin sensitivity while carbohydrate intake improves it 
29:40 – decreasing fatty acid oxidation by increasing carb intake improves our ability to tolerate carbohydrates
33:46 – burning fat contributes to increased disease processes and does not lead to losing more body fat
38:04 – fatty acid oxidation damages our mitochondria and increases fat storage
46:22 – type 2 diabetes directly contributes to heart disease by upregulating fatty acid oxidation 
52:05 – how to decrease fatty acid oxidation and improve glucose metabolism

Ep. 114: Fat-Burning Drives Insulin Resistance And Eating Carbohydrates Improves Insulin Sensitivity

In this episode we discuss:
Insulin resistance and type 2 diabetes are diseases of excess fat burning and impaired glucose metabolism
How increasing carbohydrate intake improves insulin sensitivity, even in people with type 2 diabetes
Evidence supporting the bioenergetic view of insulin resistance and type 2 diabetes
Why carbs are not actually the cause of insulin resistance and diabetes
 
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-113-carbohydrates-dont-cause-insulin-resistance-or-diabetes-evidence-for-the-bioenergetic-view
 

Timestamps:
0:00 – intro
1:28 – what the mainstream view of insulin resistance gets wrong when it comes to what causes insulin resistance and diabetes
3:24 – glycolysis and fat oxidation are favored, and glucose oxidation is inhibited in insulin resistance and diabetes
8:39 – what happens to glucose in diabetic cells
10:32 – why insulin resistance is a symptom rather than the driver of diabetes
12:55 – research showing that insulin resistance is driven by poor glucose metabolism
20:50 – impaired glucose uptake is not caused by excess insulin; fat-burning and impaired glucose metabolism are the culprits 
27:10 – the problems with relying on fat oxidation over carbohydrate oxidation 
30:43 – how increasing blood glucose levels or increasing insulin can restore normal glucose uptake in diabetes
35:28 – how insulin actually lowers blood sugar and the effects of insulin on cortisol and other stress hormones
37:16 - why fatty acid oxidation is NOT the underlying cause of insulin resistance
40:06 – factors that support or block mitochondrial respiration
41:20 – how excess fatty acid oxidation contributes to the pathology of insulin resistance and can impair glucose metabolism over time
42:49 - how insulin actually lowers blood sugar and the effects of insulin on cortisol and other stress hormones (cont.)
47:08 – why we don’t want to blame insulin for insulin resistance and what really causes high fasting blood glucose
49:22 – how low-carb diets increase stress hormones and decrease insulin sensitivity

Ep. 113: Carbohydrates Don’t Cause Insulin Resistance or Diabetes; Evidence For The Bioenergetic View

In this episode we discuss:
Why you might want to think twice about using resistant starch for blood sugar regulation and gut health
Ways to increase or reduce the amount of resistant starch in the foods you eat 
How to tell if resistant starch is negatively impacting your gut health, and why non-resistant starch may also pose a problem
The optimal calcium to phosphorus ratio according to the research
The calcium paradox and why calcium intake doesn’t increase excitation or calcification
The hidden dangers of excess phosphorus intake 
 
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-112-the-problems-with-resistant-starch-and-balancing-the-calcium-to-phosphorus-ratio-qa
 

Timestamps:
0:00 – intro
1:00 – mainstream health claims about resistant starch and why we disagree
6:15 – whether there are any benefits to including resistant starch in your diet
11:07 – how to tell if resistant starch is negatively impacting your gut health and how to avoid it
16:05 – which starches are easiest to digest and the factors that affect our ability to digest starches optimally
21:38 – why we should pay attention to our calcium to phosphorus ratio and the risks of high parathyroid hormone levels
26:19 – the optimal calcium to phosphorus ratio and the calcium paradox in terms of regulating blood pressure 
31:21 – which phosphorus-containing foods we should avoid to optimize bone density 
34:36 – the calcium paradox and why consuming calcium doesn’t increase intracellular calcium

Ep. 112: The Problems with Resistant Starch and Balancing the Calcium to Phosphorus Ratio (Q&A)

In this episode we discuss:
How spore-based probiotics differ from typical probiotics and whether we should be using either of them to improve our gut health 
Whether low-carb or ketogenic diets are an ideal solution for epilepsy 
The role of gut health and metabolism in epileptic seizures 
Concerns with using low- or no-calorie sweeteners 
Whether stevia is actually any better than artificial sweeteners 
 
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-111-stevia-vs-sugar-ketogenic-diets-for-epilepsy-and-spore-based-vs-standard-probiotics-qa
 

Timestamps:
0:00 – intro
1:17 – whether spore-based probiotics can cause bacterial overgrowths like SIBO
4:53 – the drawbacks of standard probiotic use and the limitations of stool testing
9:55 – how spore-based probiotics protect against pathogenic bacteria and endotoxin and which spore-based product Jay recommends
15:39 – long-term benefits of spore-based probiotics and how long you need to use them for these benefits
21:05 – whether low-carb or ketogenic diets are necessary to improve epilepsy 
29:25 – using ketones for fuel and why the production of ketones isn't the problem on a ketogenic diet 
30:48 – the main drivers of epileptic seizures and how ketones help to prevent or reverse them 
34:17 – the role of the gut microbiome in brain health and epilepsy
42:18 – concerns with low- or no-calorie sweeteners like stevia
48:03 – whether we should be concerned about the lack of nutrients in table sugar, honey, and maple syrup 
54:55 – stevia as a potential endocrine disruptor that may have negative effects on the thyroid, liver, and kidneys

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

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