Pro-Metabolic Food Guide & Calculator: https://mikefave.com/040426/FREE-CALCULATOR-GUIDE

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0:00 Why every diet eventually stops working

1:01 Step 1: Calories — how to estimate your needs

2:35 Setting your goal: fat loss, maintenance, or muscle gain

3:29 What happens when deficits are too aggressive or too small

5:30 Step 2: Macronutrients — protein, carbs, and fat targets

11:34 Step 3: Meal structure — the four components of every meal

12:40 Step 4: Meal timing — spacing, overnight fasting, and why it matters

19:48 Step 5: Food selection — fats, proteins, carbs, and what to avoid

25:17 Step 6: Food quality — how to navigate it without going all or nothing

28:55 Bonus Step 7: Micronutrients

Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.

Pro-Metabolic Food Guide & Calculator: https://mikefave.com/032726/FREE-CALCULATOR-GUIDE

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0:00 Introduction: Kelsey's symptoms and what changed

0:34 Kelsey describes her daily struggles before starting

2:47 What she had already tried (fasting, keto, carnivore, bioenergetics)

6:10 Breaking down her initial lab results

7:54 What felt different about the process

10:03 The step-by-step approach: diet, micros, thyroid, hormones, training

11:34 First thing that changed: resolving digestive issues

12:28 The biggest surprise: body composition results

14:09 What a normal day looks and feels like now

16:29 Lab results: antibodies, insulin, lipids, and more

18:54 Who this approach is best suited for

Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.

Pro-Metabolic Food Guide & Calculator: https://mikefave.com/032026/FREE-CALCULATOR-GUIDE

Work With Me: https://mikefave.com/032026/COACHING

0:00 The problem with standard thyroid testing

0:48 The 4 key drivers of thyroid and metabolic dysfunction

7:11 Step 1: Establish a baseline

13:58 Step 2: Restore energy availability

17:56 Step 3: Cover micronutrients

22:20 Step 4: Take pressure off the system

26:37 Step 5: Monitor, retest, and adjust

30:09 When additional medical support is needed

Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.

Pro-metabolic Food Guide: https://mikefave.com/011526/FREE-CALCULATOR-GUIDE

Coaching: https://mikefave.com/011526/COACHING

0:00 Rising fasting glucose & A1C on low-carb/carnivore diets

3:30 Dr. Ben Bickman's theory on hemoglobin A1C and red blood cell lifespan

14:30 Bickman & Judy Cho discuss fasting glucose on carnivore diet

17:40 Ideal fasting blood glucose ranges (research data)

26:00 Bickman's protein sensitivity theory vs. gluconeogenesis explanation

35:30 The red blood cell lifespan theory examined

44:00 Research findings: RBC lifespan impact on A1C

49:00 Dr. Shawn Baker's lab results after 15 months carnivore (case study)

57:00 Judy Cho on A1C, red blood cells, and plant-based dieters

1:09:00 Blood glucose numbers on carnivore - what's problematic?

1:14:08 Judy Cho asks, "Why eat sugar to lower blood sugar?"

1:28:00 Dr. Cywes says "Excessive healing causes harm"

1:41:00 Insulin suppression and gluconeogenesis discussion

1:47:00 Clinical signs: Rising A1C, BUN, declining T3, testosterone issues

1:51:00 Closing thoughts - Understanding downsides of dietary approaches

Sources:

https://doi.org/10.1007/s00125-008-1246-y

https://doi.org/10.1016/S0140-6736(10)60484-9

https://doi.org/10.2337/dc12-1577

https://doi.org/10.3390/ijms17122093

https://doi.org/10.1152/ajpendo.00093.2009

https://doi.org/10.1007/s00394-015-1108-6

https://doi.org/10.3389/fphys.2017.00428

https://doi.org/10.1139/o76-082

https://doi.org/10.1038/onc.2009.160

https://doi.org/10.1210/jcem.85.5.6573

https://doi.org/10.3945/ajcn.2009.27834

https://doi.org/10.3390/jpm12101738

https://doi.org/10.1159/000342232

https://doi.org/10.1016/S0008-6363(96)00245-3

https://doi.org/10.1038/s41374-018-0038-3

https://doi.org/10.3978/j.issn.2072-1439.2015.10.04

Pro-Metabolic Food Guide & Calculator: https://mikefave.com/122625/FREE-CALCULATOR-GUIDE

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01:14 - “Energy and structure are interdependent at every level” - Ray Peat, PhD

03:22 - Why glucose is the optimal fuel

05:51 - Ray Peat’s logical framework vs low-carb assumptions

08:21 - Why bioenergetics explains dietary paradoxes

10:27 - Ray Peat Quote on Sugar & Oxidative metabolism

14:42 - Benefits of CO₂ 22:15 - Sugar’s support for oxidative metabolism

26:34: Ray Peat Clip on: Sugar and the thyroid: T4 → T3 conversion

42:15 - Dr. Ray Peat Clips on Sugar Lowering Stress

45:30 - What happens when your blood sugar drops

50:18 - What are the roles of the stress hormones?

53:57 - Transient rise in cortisol on low-carb?

59:17 - High protein and cortisol

1:01:32 - Is glucagon a stress hormone?

1:06:19 - Dr. Ray Peat on anti-inflammatory effects on insulin & sugar

01:19:02 - Why high insulin isn’t the goal

01:22:13 - Hypoglycemia is directly inflammatory

01:23:05 - Hypoglycemia increases clotting and vascular inflammation

01:28:14 - Dr. Ray Peat on the ideal sources of sugar

01:31:30 - Potassium depletion reduces insulin action

01:34:45 - Diuretics, ARBs, potassium retention, and insulin sensitivity

01:36:58 - Calcium’s anti-obesity and metabolic effects

01:39:08 - Why Dr Ray Peat paired dairy + fruit

01:42:00 - Ideal potassium, sodium, calcium, magnesium targets

01:43:23 - Why Ray Peat’s work gets misrepresented & honoring Ray Peat’s legacy

Ray Peat Sources

1. Ray Peat – Glycemia, starch, and sugar in context https://raypeat.com/articles/articles/glycemia.shtml

2. Ray Peat YouTube clips cited throughout:

https://www.youtube.com/watch?v=jQw1SJ3UFww

https://www.youtube.com/watch?v=buJpzZJoGsg

https://www.youtube.com/watch?v=bxnO0PzBdtQ

https://www.youtube.com/watch?v=pWEwav6x8Bg

Ray Peat Clips Channel: https://www.youtube.com/@RayPeatClips

Sources: In YouTube Description- https://youtu.be/1Cap9NmjLpM

Pro-Metabolic Food Guide & Calculator: https://mikefave.com/51225/FREE-CALCULATOR-GUIDE

Work With Me: https://mikefave.com/51225/COACHING

01:21 – Why low-carb and pro-metabolic camps disagree, and where they actually overlap

07:01 – The “sugar diet” trend and influencers adding carbs back in

08:53 – Reacting to Ben Bikman’s “fat burner vs sugar burner” claims

16:55 – How low-carb improves glucose markers without fixing the root metabolic problem

21:03 – Client case study: moderate-carb macros, DEXA results, and 5-month transformation

28:16 – Reacting to Ben Bickman & thyroid on keto

35:50 – How low-carb mimics starvation and alters hormones

43:05 – Reacting to Nick Norwitz & Dr. Ken Berry on the “Keto flu”

58:40 – Dr. Chaffee Straw mans Bioenergetic Approach with SAD

01:04:10 - Dr. Chaffee on Low thyroid & High Cortisol on Low- Carb Diets

01:13:58 – “Humans are lions”: critiquing the carnivore paradigm and its troubleshooting limits

01:25:49 – Dr. Ken Berry & Dr. Chaffee on Paul Saladino & fructose glycation

01:38:43 – Why low-carb “works” short term

01:41:18 – Dr. Ray Peat on carbs producing more CO₂ than fats

Sources:

Linked in YouTube Description ->

Build Your Pro Metabolic Diet: https://mikefave.com/92925-ENERGY

Work With Me: https://mikefave.com//92925-COACHING

Dr. Chris Knobbe's channel: https://www.youtube.com/@UCyRSoypSQDgCyYWmiWtOKgg

Time Stamps:

00:00 - Is saturated fat really the main culprit in heart disease?

02:07 - Heart disease was rare in the 19th century

07:15 - Sir William Osler and the first U.S. heart attack cases

18:07 - Coronary deaths explode from 1912 through the 1970s

25:16 - Seed oil consumption rises alongside heart disease

28:33 - Smoking decline, medical advances, but heart disease remains #1 killer

35:18 - How atherosclerosis develops and the role of oxidized LDL

46:43 - Linoleic acid makes LDL vulnerable to oxidation

53:38 - Why LDL alone cannot explain heart disease trends

58:22 - PUFA instability and lipid peroxidation risks 1

:05:16 - High cholesterol but zero heart disease: Chris's testimonial

1:11:01 - Processed foods, seed oils, and antioxidant depletion

1:17:45 - USDA data: dramatic rise in linoleic acid since 1909

1:24:23 - Where linoleic acid comes from: seed oils vs ancestral fats

1:28:03 - Saturated fat intake stayed flat while heart disease rose

1:30:04 - Ancel Keys, the lipid hypothesis, and dietary guidelines

1:37:29 - How PUFA lower cholesterol (SREBP and PPAR pathways)

1:44:39 - Cutting linoleic acid lowers oxidized metabolites in weeks

1:53:02 - Seed oils linked to obesity, diabetes, and metabolic dysfunction

1:56:14 - Final takeaways: avoid industrial seed oils, return to ancestral fats

Build Your Energy Based Diet: https://mikefave.com/ENERGY-82925

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Time Stamps:

00:00 - Prevalence of Obesity & Diabetes

7:38 - Sources of Chris's Data

14:20 - Is eating less the solution to the obesity epidemic?

22:09 - Does sugar consumption = obesity?

31:22 - What is to blame for obesity? Sugar or vegetable oil?

33:22 - Are carbohydrates responsible for obesity epidemic?

36:26 - Vegetable Oils = Obesity?

40:07 - Does sugar cause diabetes?

46:40 - Are carbohydrates & sugar responsible for diabetes?

52:33 - New research from 17 countries - Sugar Consumption

58:35 - New research from 17 countries - Carb Consumption

1:00:29 - 17 country study - Vegetable Oil Consumption

1:03:48 - Correlation vs. Causation, Randomized Control Trials etc.

1:22:25 - What is going on in France? 1:28:53 - New Research: Obesity

1:43:08 - How much vegetable oil a day increases obesity?

1:45:56 - New Research: Sugar, Carbs, Diabetes

1:48:56 - Hidden Sources of Seed Oils

1:50:57 - Do you need to stop eating carbs?

1:58:25 - Is there an ideal macronutrient ratio? 2:04:21 - Dietary Recommendations

Build Your Energy Based Diet: https://mikefave.com/energy-based-diet/

Work With Me: https://mikefave.com/coaching-program/

0:00 - Intro

1:06 - What Is The Randle Cycle

7:11 - Why Carb Oxidation Is Better Than Fat Oxidation 1

9:57 - Benefits of CO2

23:35 - Role of Insulin

32:28 - Steps to Reverse Insulin Resistance

37:10 - Optimal Amount of Fat Intake

43:28 - Best Fat Sources

46:28 - Importance of Vitamins and Minerals to Reverse Insulin Resistance

50:49 - What is the Upper Limit Fat Intake for a Healthy Individual

52:29 - Why Not to Eat as Little Fat as Possible

55:03 - Thoughts on Metabolic Flexibility

58:41 - Damaging Effects of Constantly High Levels of Insulin

1:04:44 - How to Test if You Are Oxidizing Carbs Well

1:10:24 - Tracking Calories Debate

Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice. It does not establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion only.

Build Your Energy Based Diet: https://mikefave.com/energy-based-diet/

Work With Me: https://mikefave.com/coaching-program/

Grab The Cronometer Sugar Diet Templates: https://welcome.mikefave.com/sugar-diet-templates

How To Set Up a Sugar Diet Without Ruining Your Health: https://youtu.be/lv8au4X5Gb8?si=pN6LGxHUt_5Rmn-i

🔹Time Stamps:

0:00 - Intro

3:01 - How People Are Losing Weight On The Sugar Diet

6:36 - What is FGF21 & How It Works

12:15 - Is FGF21 A Stress Hormone?

15:35 - Is FGF21 Increasing Net ATP Production?

21:35 - Uncoupling Effects From Thyroid Function vs. FGF21

23:45 - FGF21 Resistance 30:55 - Sugar Increase Insulin Sensitivity

35:36 - Is Low Fat, Low Protein, High Sugar The Fastest Way To Reverse Insulin Resistance

43:21 - The Sugar Diet Spectrum Pros & Cons 59:33 - Will You Gain Weight On A Purely Refined Sugar Diet?

1:00:53 - Will High Carbohydrate Intake Protect You Muscle Loss On The Sugar Diet?

1:05:45 - Lowest Amount Of Daily Protein Intake To Optimize Insulin Sensitivity & Still Preserve Muscle Mass

1:09:10 - Low Carb Diets & Insulin Resistance + Shawn Baker's Labs

1:13:52 - How To Know If You Should Do The Sugar Diet

🔹 Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.