Keto vs. Carnivore, Hormonal Chaos from High Protein, the *Surprising* Truth About Cold Exposure, and Why Carbs Are CRUCIAL with Jay Feldman
Nov 23, 2024
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Jay Feldman, a health coach and independent researcher, dives into the debate between ketogenic and carnivore diets. He shares why he favors keto for better energy without the stress of high protein intake. The discussion also covers the effects of carbs on hormonal balance and gut health, along with strategies to incorporate them effectively. Furthermore, Jay explains the bioenergetic model of health, the significance of mitochondrial function, and how to personalize nutrition and exercise based on stress levels.
The podcast highlights the hormonal stresses induced by long-term low-carb diets, particularly elevated cortisol responses that can disrupt metabolic health.
Jay Feldman's bioenergetic model emphasizes the critical role of mitochondrial energy production in overall health and chronic disease prevention.
A balanced carbohydrate intake of 40% to 65% of daily calories is advocated to enhance energy metabolism and hormonal balance.
Deep dives
Effects of Long-Term Low-Carb Diets on Hormones
Long-term adherence to a low-carb diet can lead to elevated levels of stress hormones, particularly glucagon and cortisol. While cortisol levels may not be elevated at baseline, individuals on low-carb diets often experience a higher cortisol response to stress and exercise compared to those on moderate or high-carb diets. This hormonal increase signals the body to downregulate its metabolic rate, indicating a survival mechanism due to perceived resource scarcity. Consequently, prolonged stress from low-carb dieting can contribute to oxidative stress and hormonal imbalances, impacting overall metabolic health.
The Bioenergetic Approach to Health
The bioenergetic model of health posits that the efficiency of energy production within cells, particularly in the mitochondria, is crucial for overall wellbeing. Disruptions in mitochondrial respiration and energy production can lead to various chronic health issues, including hormonal imbalances, fatigue, and degenerative diseases. The focus of this model is on optimizing cellular energy production to enhance health and mitigate symptoms of energy depletion. By addressing issues in energy metabolism, individuals can potentially improve conditions ranging from autoimmune disorders to neurodegenerative diseases.
Understanding Hormesis and Its Implications
Hormesis refers to the biological phenomenon whereby exposure to low doses of harmful stressors can induce adaptive beneficial effects on the body, similar to the adage 'what doesn't kill you makes you stronger.' Various practices, such as moderate exercise, fasting, and exposure to heat or cold, are often seen as hormetic stressors that may enhance health. However, the podcast emphasizes the need for caution, as certain stressors—like excessive exercise or poor dietary choices—can activate the same physiological pathways as harmful substances, leading to potential health detriments. The balance between stressor effects and benefits is therefore crucial in evaluating the overall health impact of hormetic practices.
The Biochemical Complexity of Stress Responses
Different types of stressors can activate cellular pathways that lead to the generation of reactive oxygen species (ROS), impacting mitochondrial function and energy production. Specifically, activities such as exercise or dietary restrictions trigger defensive pathways in the body, including AMP kinase and NRF2 activation, to mitigate oxidative stress. However, sustained exposure to stressors, such as those encountered in a low-carb diet, can lead to maladaptive stress responses that impair metabolic efficiency and increase the risk of chronic conditions. Understanding these biochemical processes helps differentiate between healthy stressors and potentially harmful practices that may deplete the body's resources over time.
Dietary Recommendations for Optimal Health
The podcast advocates for a balanced approach to carbohydrate intake, suggesting that approximately 40% to 65% of daily calories come from carbohydrates, primarily from fruits and easily digestible sources. Individuals contending with insulin resistance or gut health issues are advised to tailor their carbohydrate sources to mitigate adverse effects. The inclusion of nutrient-dense carbohydrates, along with a moderate intake of protein and healthy fats, can facilitate improved energy metabolism and hormonal balance. This dietary strategy emphasizes the importance of holistic health rather than demonizing carbohydrates, promoting a more inclusive understanding of nutrition.
In today’s episode, you’ll get to explore the complexities of ketogenic vs. carnivore diets with health coach and independent researcher Jay Feldman. Jay explains why he prefers ketogenic diets over high-protein carnivore diets, focusing on how they rely on fats for energy rather than stressing the body with excess protein. The conversation dives into the hormonal and digestive impacts of high-protein diets, while also acknowledging the short-term benefits they may offer.
You'll also discover how to manage stress through food choices, improve carbohydrate utilization, and optimize gut health. Additionally, Jay shares his thoughts on using devices like continuous glucose monitors (CGMs) to measure stress hormones and offers practical advice on incorporating more carbs—like fruits and well-processed grains—into your diet for better energy and balance. His bioenergetic approach to health highlights the importance of cellular energy production and mitochondrial function. We’ll also tackle personalized exercise protocols based on individual stress levels, explore the benefits and limits of heat and cold exposure, and discuss the role of caffeine in daily routines.
Jay Feldman is a health coach, independent health researcher, and the host of The Energy Balance Podcast. He holds degrees in neuroscience and exercise physiology but chose to forgo medical school after realizing that the conventional medical approach wasn't the solution to the health problems many of us face.
After working through various conventional and alternative health paradigms and trialing countless diets, Jay came across the idea that cellular energy is the foundation of health. Embracing this discovery, he now uses the Energy Balance approach to help men and women around the world maximize their cellular energy, optimize their health, and achieve freedom from low-energy symptoms and chronic health issues.
Tune in as we dive into the science behind diet, stress management, and exercise to unlock the secrets of achieving your best health!
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