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   

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 

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

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)

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 

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 

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

Stress is a sneaky foe, wreaking havoc on your mitochondria. Cortisol, the stress hormone, can lead to serious health issues like insulin resistance and heart disease. The quest for balance is vital, as chronic stress has damaging effects over time. Discover the phases of stress response and how acute stress doesn't always improve health. Learn about the surprising role of glucocorticoids and their long-term impact on metabolism. Join the conversation on optimizing energy and combating the perils of prolonged stress.

Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-92-celebrating-ray-peat/ Ray Peat's Website: http://raypeat.com/ Ray Peat Interviews, Articles, Related Websites, and Other Resources: https://www.selftestable.com/ray-peat-stuff/sites      

In this episode we discuss: Whether cod liver oil is an ideal source of vitamin A/retinol Whether we should be concerned about the omega-3 content of cod liver oil (CLO) The idea that we want our fat cells to be insulin resistant to lose fat Whether keeping insulin low is the key to fat loss What hormones regulate fat loss   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-91-cod-liver-oil-dangers-the-croissant-diet-and-insulin-resistant-fat-cells-q-a/    Timestamps: 2:54 – what we think about cod liver oil as a vitamin A source   9:50 – why someone may benefit from cod liver oil, and why it likely isn’t a result of the retinol   10:56 – the immunosuppressive effects of omega-3s  14:25 – the major problems with omega-3s, including cod liver oil specifically  25:33 – clarifying our thoughts on the Croissant Diet  28:26 – burning saturated fat versus burning PUFA and whether PUFA create more ROS than saturated fats   31:41 – what we think of the idea that consuming saturated fats will allow for fat loss by causing insulin resistance in the adipocytes (fat cells)   42:50 – why increasing fat burning doesn’t inherently lead to increased fat loss  47:11 – whether increasing satiety is the key to fat loss