He Reversed Sleep Issues, Poor Digestion, High Blood Sugar, and More with a Bioenergetic Approach

In this episode we discuss:   Justine’s response to our critique of her arguments against Ray Peat’s work   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 – recap of Justine Stenger’s claim covered in episode 19  2:26 – Justine’s response to our critique of her post  5:45 – why it’s crucial to separate personal feelings from intellectual discussions, especially when sharing information publicly  10:48 – our goal as health educators is not to shame or discredit individuals  13:33 – how today’s social media environment incentivizes low quality, thoughtless posts  18:30 – why attention and clicks take priority over quality on social media  21:34 – how to discern reliable information and whether we should outsource understanding to specialists  26:49 – how to develop true discernment in a world full of self-proclaimed experts  30:19 – Justine Stenger doubles down on her claim that fats are superior to carbohydrates32:47 –do carbs or fat better supports a compromised metabolic state?  39:45 – Justine contradicts her earlier claim that fat is a cleaner-burning fuel than carbohydrates  43:10 – Justine Stenger’s claim that glucose oxidation is only beneficial during hypoxia or the cell danger response  49:55 – why carbohydrates are the superior fuel source  55:17 – the difference between glucose oxidation and anaerobic glycolysis, and whether Justine is conflating the two  57:28 – how Ray Peat’s metabolic framework drives growth and expansion in society as a whole  1:01:53 – why having metabolic flexibility in a healthy state doesn’t refute our argument that carbohydrates are the superior fuel  1:08:23 – the inherent cost of favoring fat metabolism over carb metabolism, and why restoring carbohydrate utilization is essential for restoring a healthy metabolism  1:13:30 – Justine admits she hasn’t studied Ray Peat’s work  1:19:17 – Justine’s claim that it’s optimal to switch between fuel sources  1:20:55 – Justine’s claim that redox matter more than carbs vs fats  1:25:11 – did we publicly dismantle Justine’s work, and is it okay to critique others?  1:31:26 – Justine’s hypocritical shaming of us for addressing her incorrect claims about Ray Peat’s work and glucose vs. fat metabolism1:39:48 –there is no “Ray Peat Diet”  1:40:20 – how to embrace criticism and whether debates are typically helpful  1:45:04 – the responsibility that comes with being health educators  1:48:33 – common problems with debates and why we aren’t interested in debating Bart Kay  1:52:09 – how the nervous system impacts our ability to think critically  1:52:56 – problems with debates cont’d – are debates truly valuable?  1:57:24 – blood sugar improvements on a bioenergetic approach

Check out the Energy Balance Food Guide here: https://ww.jayfeldmanwellness.com/guide/   Timestamps: 0:00 – intro  0:57 – how Andrew was introduced to Ray Peat, the bioenergetic view of health, and Jay’s energy balance approach  5:48 – why we structure our programs with teaching the “why” alongside clear action steps and strategies  8:41 – increased energy and lower blood sugar levels while increasing carbohydrates  15:09 – how the Energy Balance approach resolved nighttime binging, high blood pressure, gut issues, and improved sleep quality  19:02 – how restricting carbohydrates leads to binging and “carbohydrate addiction”  21:33 – setting health and weight expectations: how long does it really take to heal your metabolism?  27:07 – refeeding, weight regain, and paying back metabolic debt: the process of losing weight without compromising your health  31:20 – the importance of keeping a health journal and documenting symptoms and wins  33:46 – weight loss as a result of improved health  41:29 – the cost of losing body fat by cutting calories  47:08 – how we work with clients using the Energy Balance approach  49:57 – how extreme diets isolate, while Energy Balance reconnects us by removing food dogma and providing the energy for healthy connection  55:31 – Andrew’s experience learning and applying the Energy Balance system  59:23 – how we structure the Energy Balance programs to foster learning and create lasting health improvements  1:07:02 – how the Energy Balance approach reshaped Andrew’s coaching style 

Check out the Energy Balance Food Guide here: https://ww.jayfeldmanwellness.com/guide/   Timestamps: 0:00 – intro  1:03 – introducing Andrew Wallen 
 1:50 – Andrew’s background in sports, powerlifting, bodybuilding, and Brazilian Jiu-Jitsu 
 6:20 – Andrew’s experience cycling through various dietary camps (CICO, paleo, ancestral, carnivore, fasting, low-carb, etc.) 
 12:04 – whether we should shape our diets around what our ancestors did 
15:15 – how low-carb, keto, and fasting diets elevated stress and caused blood sugar issues for Andrew 
 20:45 – “optimal” blood glucose, HRV, and resting heart rate despite crashing health 
 23:50 – how stress-inducing (hormetic) health practices led to binging, self-blame, low brain energy, high blood pressure, and weakened immune function 
 27:36 – low-carb, keto, carnivore, fasting, and fear about reintroducing carbs 
 33:13 – Andrew’s breaking point with health and what led him to start questioning what being “healthy” really meant 
 36:27 –exercise intolerance, fatigue, pre-diabetes, high blood pressure, brain fog, gut issues, slow motility, and poor sleep: the product of years of low-carb and fasting 

https://www.jayfeldmanwellness.com/healthy/   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/non-toxic-product-recommendations-for-your-home-body-cookware-skincare-clothing-emfs-more/   Timestamps: 0:00 – intro  0:53 – misconceptions regarding the Randle cycle in the alternative health world  4:57 – what is the Randle cycle?  7:06 – what most people get wrong about the Randle cycle  10:44 – fat oxidation leads to increased ROS production and a decreased NAD+/NADH ratio  16:29 – how fat oxidation inhibits the utilization of carbohydrates  21:03 – the Randle cycle shows the benefits of burning carbs for energy  25:56 – how fat oxidation inhibits the utilization of carbohydrates cont’d  26:57 – metabolic dysfunction, not glucose, drives insulin resistance and aging  32:07 – fat metabolism causes a buildup of citrate which reduces glucose uptake and utilization  38:39 – how glucose oxidation inhibits the uptake and utilization of fats  45:32 – whether you can “activate” or “deactivate” the Randle cycle  47:22 – glucose oxidation leads to an optimal NAD+/NADH ratio and decreased ROS production  52:08 – the protective effects of CO2 and why the brain can’t use fats as a fuel  53:17 – whether we should strive for metabolic flexibility  55:55 – fat metabolism and ketone production as a mechanism for energy conservation and glucose sparing  1:00:02 – insulin resistance as a state of excess fat metabolism and decreasing fat metabolism or stress hormones improves this state  1:05:28 – should we avoid eating carbs and fats together due to the Randle cycle?  1:08:08 – different cells, tissues, and organs can use different fuels at the same time   

In this episode we discuss:   How the Randle Cycle actually works Whether eating carbs and fats in the same meal causes weight gain and insulin resistance The efficiency of using fats as a fuel vs carbohydrate How stress impacts fuel usage in the mitochondria How to determine the optimal amount of carbs and fats in your diet 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/ Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-139-the-truth-about-the-randle-cycle-why-you-can-eat-carbs-and-fats-together/   Timestamps: 0:00 – intro  0:53 – misconceptions regarding the Randle cycle in the alternative health world  4:57 – what is the Randle cycle?  7:06 – what most people get wrong about the Randle cycle  10:44 – fat oxidation leads to increased ROS production and a decreased NAD+/NADH ratio  16:29 – how fat oxidation inhibits the utilization of carbohydrates  21:03 – the Randle cycle shows the benefits of burning carbs for energy  25:56 – how fat oxidation inhibits the utilization of carbohydrates cont’d  26:57 – metabolic dysfunction, not glucose, drives insulin resistance and aging  32:07 – fat metabolism causes a buildup of citrate which reduces glucose uptake and utilization  38:39 – how glucose oxidation inhibits the uptake and utilization of fats  45:32 – whether you can “activate” or “deactivate” the Randle cycle  47:22 – glucose oxidation leads to an optimal NAD+/NADH ratio and decreased ROS production  52:08 – the protective effects of CO2 and why the brain can’t use fats as a fuel  53:17 – whether we should strive for metabolic flexibility  55:55 – fat metabolism and ketone production as a mechanism for energy conservation and glucose sparing  1:00:02 – insulin resistance as a state of excess fat metabolism and decreasing fat metabolism or stress hormones improves this state  1:05:28 – should we avoid eating carbs and fats together due to the Randle cycle?  1:08:08 – different cells, tissues, and organs can use different fuels at the same time   

In this episode we discuss:   How glucose and insulin decrease glycation Why ketogenic diets can be worse than high-carb diets when it comes to AGE formation How autophagy helps to clear AGEs, but increasing autophagy is not the answer The true primary drivers of AGE accumulation The best diet and supplements for minimizing glycation   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/     Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-138-low-carb-diets-increase-glycation-and-what-to-do-instead/   Timestamps: 0:00 – intro  0:57 – how glycation products are detoxified and cleared from the body  4:03 – glycation detoxification is impaired by oxidative stress and inflammation, as seen in type 2 diabetes  7:56 – the benefits of carbohydrates for the detoxification of glycation products  10:42 – the benefits of insulin for the detoxification of glycation products  12:45 – how AGEs are cleared  14:36 – increasing autophagy via hormesis is not the answer for clearing AGEs  19:09 – autophagy can drive disease  20:50 – ATP protects against oxidative stress and allows for proper autophagy when needed  24:37 – impaired mitochondrial along with fatty acid oxidation impairs autophagy and increases oxidative stress  26:54 – carbohydrates do NOT inhibit autophagy  29:18 – adequate thyroid hormone supports proper autophagy  30:15 – adequate ATP and mitochondrial function is needed for the UPS (ubiquitin proteasome system)  32:56 – do high-carb diets actually impair metabolism and insulin sensitivity  35:26 – is fructose really worse for blood sugar regulation and glycation?  37:16 – are low-carb or ketogenic diets the solution to reduce glycation?  40:32 – increased glycation and oxidative stress on ketogenic diets  44:09 –low-carb diets don’t prevent glucose exposure  47:56 – there are still considerable insulin and glucose excursions on low-carb diets  50:06 – gluconeogenesis leads to same glycolytic intermediates as glucose metabolism  51:52 –the main driver of AGE formation and impaired AGE clearance  53:40 – the role of vitamin B1 (thiamine) and mitochondrial energy production in decreasing AGEs  56:27 –endotoxin as a driver of glycation and increased AGE production  58:12 – hypothyroidism as a driver of glycation and AGE accumulation  59:37 – dietary solutions for reducing glycation and AGEs  1:03:33 – how to support the glyoxalase pathway to support the detoxification of glycation products  1:05:56 – avoid calorie restriction, low-carb diets, fasting, resveratrol, cold exposure, excess exercise, and iron overload to decrease glycation and AGEs  1:07:33 – iron as a double-edged sword for oxidative stress 

In this episode we discuss:   Why glucose and fructose are not the primary drivers of AGE formation Whether blood sugar spikes cause glycation How fats and ketones can cause glycation What’s really responsible for glycation in type 2 diabetes Whether fructose causes more glycation than glucose   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/energy-balance-solution/     Click here to check out the show notes: https://www.jayfeldmanwellness.com/eb-137-what-really-causes-glycation-is-sugar-really-the-problem/   Timestamps: 0:00 – intro  0:46 – common beliefs about carbohydrates and glycation  2:35 – what are glycation and advanced glycation end products?  6:57 – the process of glycation from glucose  9:30 – is sugar the only source of AGEs?  15:00 – primary drivers of glycation: dicarbonyls  19:30 – how fatty acids, amino acids, and ketones cause AGE formation  21:23 – how increased gluconeogenesis on low-carb diets increases AGE formation  22:53 – glucose metabolism produces very few glycation products in the context of a healthy metabolism  25:33 – omega-6s form AGEs more than 10x faster than glucose  28:24 – the role of ALEs (advanced lipoxidation end products) in glycation and chronic disease  30:36 – whether blood sugar spikes cause glycation  38:52 – whether fructose causes more glycation (or fructation) than glucose  47:05 – can glycation from fructose (fructation) be measured, and does this matter?  52:06 – problems with research looking at fructose’s AGE formation in animal models 

In this episode we discuss:   Whether there are benefits to taking massive amounts of glucose for healing   Whether there is a limit to the amount of glucose we should consume   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  2:10 – David Stephens’ claim that glucose can't harm you in any way, no matter the amount  7:46 – the difference between glucose and fructose and whether fructose just gets converted to fat  11:13 – whether extreme acidity, alkalinity, and corrosivity are what make substances harmful to humans  15:14 – David Stephens’ claim that sucrose can't cross the blood-brain barrier   18:59 – how authoritarianism shapes the health industry and the difficulties of verifying information with AI  23:14 – whether the “chemical heaviness” of sucrose means that it can’t be helpful in the body  25:51 – whether we agree with David Stephens on the benefits of glucose  29:14 – whether anxiety, irritability, depression, autoimmune disorders, and diabetes are caused by a lack of glucose for your brain  34:37 – what David Stephens misses about the large amounts of glucose he recommends – poor glucose utilization, gut issues, and blood sugar instability  38:06 – whether glucose deficiency is possible and whether most people are eating enough carbs to thrive vs survive  39:04 – David Stephens’ claim that it’s impossible for glucose to be harmful to the body in any way  45:25 – why someone might feel better using large amounts of dextrose as their main carbohydrate source  48:00 – how large quantities of glucose can lead to weight gain, blood sugar spikes, and cardiovascular problems  52:27 – how to avoid dietary extremes and what balance really means  58:41 – weight loss and recovery from mental health issues using a bioenergetic approach   

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

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