Ep. 101: Building a Bioenergetic Diet: Optimal Carb, Fat, and Protein Sources

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In this episode we discuss:

  • Why you want to avoid vegetarian-fed chicken and acorn-fed pork
  • The best bioenergetic fat, protein, and carb sources
  • Why it’s best to avoid salmon and bluefin tuna, and what fish and seafood to have instead
  • Whether we should be including vegetables and fiber in our diet
  • How to avoid vegetable oils and what fats to use instead
  • When it makes sense to include high-FODMAP foods

1:34 – bioenergetic food guide 

2:59 – bioenergetic fat sources 

6:20 – bioenergetic protein sources 

15:01 – the importance of collagen/gelatin 

18:51 – bioenergetic carbohydrate sources 

31:25 – foods and additives to avoid 

34:15 – experimentation and context as primary components of the bioenergetic view 

Links from this episode

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Jay Feldman 0:05
Creating a diet based on the bioenergetic view can be difficult. But in this episode, we're going to make it easy by laying out the exact foods that make up a bioenergetic diet. This is episode 101 of the energy balance podcast, a Podcast where we explore health and nutrition from the bioenergetic view, and teach you how to maximize your cellular energy to maximize your health. This episode is part two of a two part series on building a bioenergetic diet. And in today's episode, we'll be going over why you want to avoid vegetarian fed chicken and a corn fed pork. We'll be discussing the best bioenergetic fat protein and carb sources, we'll be discussing why it's best to avoid salmon and bluefin tuna, and what fish and seafood to have. Instead, we'll also be discussing whether we should be including vegetables and fiber in our diet, how to avoid vegetable oils and what fast to use instead. And when it makes sense to include high FODMAP foods in our diet. As always, check out the show notes for today's episode, you can head over to Jay Feldman wellness.com/podcast, where I'll link to the studies, articles and anything else that we referenced throughout today's episode. And with that, let's get started.

Yeah, so I think that that's, you know, enough, as far as guidelines for creating meals, timing between meals, and all of that, I do want to talk about some specifics, as far as food suggestions go. And so this involves, where we want to be getting our protein, and fat and carbs from which versus our ideal, which are going to be best from the metabolic standpoint, which could provide, you know, could create some issues, which are the things that we generally want to avoid. We'll talk through it all. Now we've we've done this, we have talked through sources for these different foods at different points in the past. But I also have compiled all this into a food guide infographic that you can download. And I would recommend that people go ahead and do that. So at least they have it all laid out, you can print it out, you know, just kind of see it very clearly. And it'll have a little bit more detailed, and we'll be able to discuss today. So we're just talking through it. This way, you don't have to take notes and everything as well. So to download that food guide, just head to JayFeldmanwellness.com/guide G-U-I-D-E. And you can go ahead and download that. I will mention also that on that food guide, I've got two separate scales. One is just kind of a general skill for how to consider these foods metabolically. And the other is how to consider these foods if you're having digestive issues, because those can be very different things as we talked about context, from the digestion side, something could be an issue, whereas if you're justifying it might be totally great. So, again, Jay Feldman wellness.com/guide to download that. And we'll start by going over the protein sources. So the theme here is maybe it's actually best to start with that because protein is kind of informed by fat and that there's certain types of fats that we certainly want to avoid. And those are going to be the polyunsaturated fats. So from the fat side, we want to be favoring saturated and monounsaturated fats. And so our main sources here are going to be dairy fats like butter, ghee, cheese, milk, fat from kind of nuts like Coconut, coconut oil is very saturated. We also have as you mentioned, macadamia nuts, which are very high in the mono unsaturated and very low in the polyunsaturated as well. We also have other sources like cocoa butter, beef tallow, palm kernel oil, and then olive oil, avocado and palm oil, which do have a bit of pine saturated fats are generally about 10%. So it's still decent way better than most of the high polyunsaturated fat oils, but probably not the primary sources that you'd like to be getting your fat from. And hazelnuts would fall in that category two as far as not to go they're much better than than the others but not quite as good as macadamia, or coconuts. So it'd be the main sources again, ruminant fats, so this is fats from whether it's beef or bison, or goat, those sorts of or lamb, you know, those sorts of animals, dairy, Coconut, coconut oil, palm kernal so anything else you want to add as far as the ideal places we can interface from

Mike 4:19
now those will be the main ones that I usually recommend for people. I kind of separate the fats out a little bit less from ideal because I found some people will tolerate do better with monos than they will was saturated and it could be from like if they're having significant digestive issues. So no such circumstances I also will include things like the macadamia nuts macadamia nut oil, like a good quality olive oil possibly some avocados things like that but that I also find our okay. And I do perspective I just to break it down for people here dig into it a little bit more is that is in terms of percent of polyunsaturated fat con intent of those so, and versus percent of saturated fat, right? So are the primary sources that are mono unsaturated fats? Yeah, so the primary sources that you listed were much higher in saturated and mono unsaturated, some of them like being very saturated, like coconut oil. Whereas the the secondary sources that I'm listing with the exception of macadamia nut oil, or macadamia nuts do have a bit more mono or polyunsaturated fats than the other sources that you mentioned. And hazelnuts would also fall into that category. Now, the only source of hazelnut I usually recommend is Nutella. But that's, that's a different story, which the tele actually has a better fatty acid profile than regular hazelnuts because they add palm oil and cocoa butter and chocolate to it. So yeah, right, just as a side note.

Jay Feldman 5:51
But so just to clarify, we were saying the more mono unsaturated based sources outside of macadamia, so this would be olive oil, avocado oil, in particular. And as you mentioned hazelnuts, those are a bit higher in polyunsaturated fats than the first ones we mentioned. But they might do better if somebody's having some trouble with digesting very saturated fats. Yep. We'll go through some of the more optimal sources from we'll go through the protein and carbs and then we'll talk about the things that we generally want to avoid. So on the protein side, a lot of this is going to be informed by wanting to avoid the polyunsaturated fats. So we want to be getting protein sources from animal foods that don't have a lot of polyunsaturated fats. This is going to be meat from ruminant animals, we're talking beef, bison, lamb, a goat, or sheep, those kinds of things, as well as pasture raised chicken and pasture raised pork that are not fed high PUFA foods. So what that means is that if your chickens are vegetarian fed, meaning they're fed grains and seeds and things like that, normally, they're very high in polyunsaturated fats. If the pigs are fed again, grains, or if they're fed acorns, which are supposed to do so much better, these things are very high in polyunsaturated fats and will lead to meat that has very high poly poly unsaturated fat. So you really want to make sure these are very good sources when it comes to chicken and pork. The one other way you can get around this is by getting very lean chicken import. So if you get Chicken Pork without much fat, you don't have to worry about it being very polyunsaturated because you're not getting much fat. When it comes to the rumen animals, you never have to worry about that, regardless of what they're fed. So if you have a grain fed cow, it will have more fat, but it's still going to be very highly saturated, there's going to be very little polyunsaturated fat in there, even if it's fed all polyunsaturated fats. So that's something to consider when it comes to meat when it comes to seafood. Again, the same thing we want to favor the very low polyunsaturated fat sources. Those would be shellfish. Things like crustaceans, you know shrimp and lobster and crab, as well as the bivalve mollusks and oysters and clams, and then also the low fat fish. So fatty fish is always going to be very high in the polyunsaturated fats definitely want to avoid those and instead and again that includes the salmon that is touted as like the healthiest fish and then we're gonna favor the low fat fish. Lower polyunsaturated fat fishes is going to be things like cod, flounder, mahi mahi Ripper, snapper, halibut, haddock, Pollock, and also most types of tuna except for bluefin tuna, which is pretty high in the polyunsaturated fats. There are a few other good protein sources Mike do want to jump in on those.

Mike 8:38
Yeah, so just on the fish to something that keep in mind is I would also look at mercury content and heavy metal content of the different fish sources and then prioritize those as like your major sources and then kind of have secondary sources. So shrimp and scallops. And then also the like mollusks tend to be or bivalves of shade mentioned. So that's like your clams, mussels, oysters, things like that tend to be a bit lower in heavy metals or, and particularly mercury, whereas your larger fish or flounder and your cod, tend to have a bit more mercury and then tuna, more so than the flounder in the cod. But they're still founder and cod still are technically on the lower side. So yeah, so I would consider those things as well. I wouldn't eat large volumes of like heavy Mercury fish on a regular basis. And the other thing you can look at a Selenium content of some of these seafoods because there is a there's actually some research. I don't have the study pulled up right now. But they created a ratio between selenium content and mercury content of the different seafood. And basically showing that the higher Selenium to Mercury ratio in the seafood has a somewhat of a beneficial effect on the mercury content because the mercury is competing for selenium at the selenoproteins. So that's important, but I still try to even with that minimize mercury as much as possible and that'd be going for like shrimp is a great so source of low mercury, seafood, seafood does have a ton of other nutrients and components and peptides and different proteins that are extremely beneficial for health. So I would I wouldn't shy away because I've had quite a few like, Oh, I'm not gonna eat seafood because as omega threes, but I would not, I would actually say at least from my perspective that eating seafood is probably better than not even if you have if you're getting some omega threes from whatever your shrimp or oysters or mussels or scallops, or whatever the deal is, I think that there's tons of other benefits to the seafood just on an nutrient basis. And then possibly some of these other more obscure compounds like purine fatty acids, then, like the downside of having some of the Omega threes present. So that's something I just wanted to put in a little tangent there, because it's quite important, as far as the other protein sources that I usually recommend, and I kind of see them as supplementary protein sources, but they can make life pretty easy. That's going to be your whey protein sources, possibly a casein if you if you tolerate casein well, and then your collagen, protein sources, collagen, gelatin, anything like that. And you can those make life easy for a lot of people because you can build pretty nutrient dense shakes using fruit juice, and then these different protein sources, and maybe like throw in different, you can have a fat in the side like chocolate or nuts or have something there and you can create complete meals out of these. So those the way in the collagen specifically, do you have some benefits, especially combined together. So if you're worried about building muscle, or anything along those lines, way can be quite helpful from that perspective, because it does have a high amount of leucine. And it does stimulate muscle protein synthesis pretty well. And in collagen, besides balancing out some of the amino acids and whey can be quite helpful from the perspective that it can, it serves as a precursor for the formation of connective tissue. So combining your way, the other thing is combining your way and your collagen together provides you with a balanced amino acid profile that contains the three main amino acids, I think it's glutamine, cysteine, and glycine for the formation of glutathione, which is one of the main antioxidants in the body, so you're providing precursors for it. But we're using both of those proteins together. And then you're also providing for muscle protein synthesis, as well as connective tissue synthesis. So combining the way in college, it'd be helpful. And then something like casein had does have special properties in terms of like a slow digesting process. So if you do tolerate casein, you don't have any problems with it, you can use casein overnight, which is like a traditional bodybuilding strategy. But you can use some casein, some carbohydrate and a little bit of fat overnight, that can help to stabilize blood sugar and help with sleep and things along those lines. So I think that those different protein sources can be quite helpful. And I think one other one that we missed was maybe eggs, I don't think we mentioned eggs. But eggs can be quite a great protein source. And they're also the yolk especially is very nutrient dense. It does have some polyunsaturated fats in it. But if you get like pastured eggs and things like that, you can adjust the ratios especially I would really avoid eating like the Omega three eggs, because I think they just feed them flax, but you can get some good quality pastured eggs that are very nutrient dense, the egg protein is of a very high quality, very digestible bioavailable, as long as you don't I mean, it can cause digestive issues for some people. But if you don't have that problem, then those can be a great source of protein and nutrients to add to the diet on a regular basis. And they also, we just talked about this in our thyroid series. But if you are having issues, increasing cholesterol, adding some eggs to your diet, could possibly be helpful on that front, some people does help to increase the cholesterol a little bit. That's not necessarily a bad thing. But if you'd like want to tolerate thyroid hormone and your cholesterol, zero, adding some eggs, adding some saturated fat to the diet, having adequate carbohydrate, things like that can help you boost your cholesterol to tolerate dairy. Gotcha.

Jay Feldman 14:01
Yeah, and that is not the same as saying that consumption of cholesterol increases blood sugar levels. It's much more nuanced than that. But again, I'll refer back to that or link back to that thyroid series. When it comes to eggs. One of the things you mentioned is they are also pretty heavily influenced by the amount of PUFA that the chickens are getting were high PUFA fed chickens could be above 20%, PUFA, 20, to 2520, maybe even more than that, present polyunsaturated fats, whereas the pasture raised ones are going to be much lower 10% were lower. So that would be another area where it's important to get pasture raised. well fed chicken Well, eggs from well fed chickens. Another protein source that we didn't mention on its own is dairy. You mentioned the protein powders from dairy, but there itself can be a great protein source, whether it's milk or cheese, or yogurt, things like that. There's of course caveats with all these things, and I'll link back to an episode where we talked about details when it comes to dairy and specifically milk, but that would be another release Solid nutrient dense protein source to highlight again what you mentioned with the collagen gelatin side of things that connective tissue based proteins. Again, you can get this from a bone broth you can get this from meat that's has a lot of connective tissue in it, which are generally the tougher means that you have to cook for a long time, different types of ribs, you know, short ribs or back ribs, different roasts, Shanks, you know, anything that's going to have the bone and it will typically have high amounts of gelatin as well. And getting that source of gelatin, again, whether it's from bone broth, or these meats or from a collagen or gelatin powder is extremely important. We've talked about it a ton in terms of benefits for lifespan in terms of benefits for liver, health, skin, hair, and nails, on and on. I mean for reducing anxiety, there's so many aspects here that depend on getting enough specifically glycine, which is the main anti inflammatory amino acid in there, but also proline and hydroxyproline. So having a good source of these is particularly important, a consistent basis. So that would be something I want to highlight. And then one other thing from the legis. Yeah, one other thing, from the protein side would just be wanting to highlight the importance of some super nutrient dense sources. So if you're kind of just, I mean, if you're getting enough protein from these sources, overall, you'll get a lot of nutrients. But more specifically, organ meats. And moderate amounts are very, very nutrient dense, whether it's liver or kidney, those typically being the main ones, those are pretty packed with nutrients. Same with oysters, those are definitely also nutrient powerhouse. But really, if you're getting your, if you're getting protein from these sources, they're all going to be pretty nutrient dense. So this is a great source for various vitamins.

Mike 16:44
Yeah, and something I want to add just quickly on the collagen and gelatin piece. There's some research looking at glycine requirements in humans and basically showing that there's about a point two gram per kilogram glycine requirement. So I took that value and extrapolated it from the amount that they determined for I think it was like 150 pound person or something like that. And I wound up getting about that point two grams per kilogram value, something else that's important with that glycine value, is you want to get from like a longevity perspective, as much glycine as you're getting with binding on top of that intake. So say you're, I don't know, say you're 140 pound person, what you'd want to do is get so it'll be about 13 grams, 13 grams. So say you have about 13 grams of glycine for 140 pound person requirement, the body makes about three on average. So you want to be taking an exogenous 10. And then if you're, if you're an Athenian and take is say three grams in a day, you'd want to add another three. So you'd want to be taking in about 13 grams of glycine a day, now the richest sources of glycine are going to be your college and your gelatin hands down. So that's an easy way to bump up your glycine intake pretty significantly. Now, you don't have to like micromanage glycine on a regular basis and get exactly that much. But having that higher glycine intake is going to be extremely important for balancing with it. And also for that connective tissue anti inflammatory, As Jay mentioned, the liver piece and whatnot. So that's kind of a value you can look at there. And just like some, some guidelines around shooting for that, and even using supplemental glycine, can be helpful as well. And for like a number of issues for sleep for liver function, if you're dealing with fatty liver, if you're dealing with blood, blood glucose dysregulation, you can use both the collagen or gelatin and the glycine concurrently to solve those problems and hit those targets simultaneously. Yep,

Jay Feldman 18:42
absolutely. I will link back to some episodes where we discussed the balance between the thymine and glycine and whether yep, yep. So I rounding this out here. When it comes to macronutrient sources, food choices, we've got the carbohydrates. And there's just like everything else, all the stipulations and context to consider here. But generally, the primary sources that we want to be using for our carbs will be right fruits of all different shapes and sizes, as well. So include both fresh fruit but also dried fruit, maybe cooked fruit as well. I can also include fruit juice. And then aside from that, we also have other sugar sources like honey and maple syrup and also table sugar. Just as an aside when it comes to table sugar, of course, a lot of people will have a quite a reaction if this is the first that they're hearing of that. But I think it's helpful to consider it as basically a pure carbohydrate source in the same way that MCT oil or most fats are just a pure fat source. They don't have much nutrition, there's no nutrients with them to help you burn them for fuel oxidize them convert them to energy, it's just a fat source. And that's really all that table sugar is as well. That's not to say that it is the equivalent of ripe fruit or anything else. There's a plethora of benefits to ripe fruits and honey and maple syrup over table sugar. That doesn't mean that there's not at any place for any amount of table sugar, and we've discussed those things previously previously, so I'll link back to an episode where we discussed why it's important for the fruit for the fruit to be ripe and important sources and things to consider there. I believe it was the blood sugar episodes, which was in that one through seven that I mentioned earlier. So again, another reason to kinda go back and listen to those. If you're looking to optimally support your metabolism and lose weight, improve your digestion, get amazing sleep, rebalance your hormones and boost your energy, as well as so much more. With clear action steps and strategies along with personalized guidance for me, head over to Jay Feldman wellness.com/solution where you can find all the information for the energy balanced solution program. This program includes customized health coaching, a video library, which includes videos on restoring gut health, losing weight without destroying your metabolism, boosting your metabolism, getting amazing restorative sleep, rebalancing your hormones and tons more. It also includes resources like a sample meal plan and supplement guide, as well as access to a private community. So head over to Jay Feldman wellness.com/solution to check out all the details. As far as some other carbs sources on the more of the starch side we have squashes, pumpkins, squash, zucchini, those kinds of things. We also have root vegetables, all the different types of potatoes, sweet potatoes, cassava, yucca, turnips, parsnips, carrots, those kinds of things. We also sources like white rice, plantains, we have certain properly prepared grains, things like next Himalayas core, or even some regular corn if you do okay with it, maybe some traditionally prepared grains, sprouted oats or things like that, if you tolerate them. Again, there's so many caveats with these things dependent on digestion dependent on your immune function, depending on your carbohydrate tolerance, so to speak, or how well you metabolize glucose, depending on your food sources that are available. What's right, what's not what season it is. So you want to consider all those things. And again, I'll link back to episodes where we discussed those. And the last kind of category that I'll throw in here with carbs, which aren't really very carb heavy, but in general, cooked vegetables would kind of fall into here as a source, not necessarily of carbohydrates, but it's a nutrients of some fiber. It's a poly phenols, which all have some benefits as well, again, depending on if you digest them, well, things like that, because if you don't, these can come at, you know, much more of a cost than a benefit. So always want to consider that context.

Mike 22:34
Yeah, and just for some of the, I would say a couple pieces, I would prioritize, like the whole food carb sources, and nutrient dense carb sources first, over the, like, very easily digested, like very dense more, I don't want to say processed, but things like table sugar, maple syrup, and honey. And the reason I say that, because I've had a couple people come to me new to this this year. And they've prioritized carb sources or sugar sources in their diet, which is great, but it's like tons of maple syrup and tons of honey. And as Jay kind of mentioned, it's not that they're bad sources of carbohydrates, it's that they don't have that same type of nutrient and they don't have the same amount of beneficial plant compounds, that something like fruit does, or even something like potatoes do. So I would kind of i The goal would be to create a new nutrient density is important. It is something that we're shooting for. It's not like the be all to end all that you hear in some other spheres. Right. And especially because the nutrient density and other that when people talk about other shears doesn't incorporate macronutrients, which is kind of mind blowing, considering there's a reason they're called macronutrients, right? They're the larger, more like, extremely, the largest percentage of the diet are going to be those macronutrients versus the micronutrients. But I would prioritize those first and then I would add in the other sources kind of second so that you can hit some of your other targets more comfortably. If you say you're limited on the amount of potatoes or, or food that you can eat and things, things like that on a regular basis. Another thing to keep in mind is I would try when you're first coming off low, if you are coming from low carb carnivore, you're just adding in carbs, I would try to shoot for carbs sources that are low in FODMAPs and have that a one to one glucose to fructose ratio. So that in case or if they're just glucose sources, like potatoes or something, in case you have digestive issues, those those will help to minimize those digestive issues very specifically. So I would kind of start off on like the easily digested stuff, I would test things out as you go along. And then I would add from there. And then I would also again, try to prioritize that nutrient density because just as an example, say you run carnivore for an extended period of time, right? You're probably racked up some nutrient deficiencies. I know that animal foods are nutrient dense and things along those lines, but they're really not dense in certain nutrients that can be quite impaired. We're in for for like utilizing carbohydrates and things along those lines including potassium and some of the B vitamins now, some did super rich in but some of you may be may not be massively rich. And so I would try to prioritize those sources so that you're able to use the the carbohydrate that you're taking in and providing that nutrient that you need to use a carbohydrate simultaneously. I do have a list of like, soup, the most nutrient, not necessarily nutrient dense, but the most easily digested carb sources in the nutrition blueprint. So like I kind of organize them in terms of things that people are more likely to tolerate versus not tolerate. Because for me, that was a huge problem coming off of low carb with gut issues was what what carb sources Could I could I handle, which ones could I not? And it took me a little bit of time to figure that out. Another thing that I want to talk about with some of the carb sources, as some people may find that they do better with sugars versus starches or starches versus sugars. So that's another piece to test out. And I have had different people whose diets are based largely around potatoes, yams, plantains, things along those lines, or I've had people whose diets are based purely around fruits, whole fruits, fruit juice, frozen fruit and things from that perspective. So there's, there's a wide range of tolerance and in terms of which what carb sources work for you and I would kind of go with what works best for you. And instead of any type of specific ideology around sugar is better because of x or starch is better because of x. I prioritize what digests? Well, what makes you feel good, and then what also is providing you with adequate nutrients on a regular basis, because as an example, there's our you see like this in some of the older studies, but if you were on a diet that's largely granulated sugar, or largely rice, or something like that, you do run the risk of running, developing nutrient deficiencies, if you don't specifically try to hit certain targets. So that's something that I would I would definitely prioritize with the carp piece. And then as far as vegetables, the I'm a fan of vegetables, they think they've been extremely helpful for modulating the microbiome and then it by modulating the microbiome by adjusting that ecosystem, allowing me to tolerate other things that previously I didn't tolerate. So I think in the bioenergetic, sphere, like vegetables, and the idea of the plant fibers are kind of left out to some extent, and people up to this idea of sterile intestine, which maybe applies to the small intestine, but not necessarily to the large, I would say that plant fibers both from fruits and also from vegetables, and also some of the starch sources. Starch sources, are extremely beneficial in blood sugar regulation, in terms of satiety in terms of lasting between meals, and then in terms of adjusting the microbiome and dealing with gut issues over over the long term. So I would incorporate some cooked vegetables however, the vegetables that I would prioritize are largely the fruit vegetables. So that's going to be your things like tomatoes, squashes, pumpkins, what is peppers, things along those lines and, and also another one that perhaps it's like a newer thing that I've introduced, not, I mean, new, I guess, since the last time we discussed these things, but I found that peas are something that's tolerated by people pretty well. They don't really have a lot of anti nutrients or irritative compounds, and they do provide a decent amount of plant fiber and they another thing that could be helpful if you're coming from a heavy meat diet, the large volumes of heme iron, and protein that reach the colon can cause dysbiosis for people and set them up to deal with things like hydrogen sulfide SIBO or, or issues with protein fermentation and I found that the legumes like peas can be helpful and managing that because you do have some of the chlorophyll going in to protect against some of the Heemeyer and things along those perspective. So those are other things that can be quite helpful there. So I would encourage organizing a meal with some type of cooked vegetable some type of fruit or carb source if that's potatoes or juice or something like that. And then actually having your protein and your meat source together. And again, I meal construction and like which carbs to implement. I do have like a little setup for that rare people little template to help them out because that was something I struggled with personally.

Jay Feldman 29:21
Yeah, yeah, definitely. Well, so Mike, what where can people find that you mentioned the nutrition blueprint?

Mike 29:29
Oh, that is on my website. It's you any basically any of the spots my website to at them websites, Mike, they've np.com. And any spots that you see to put in your email ID for the nutrition blueprint. It'll be sent to you school right through email.

Jay Feldman 29:45
Got it. Okay. I'll definitely put a link for that. So a couple things to come back to in terms of the whole food sources versus dense ones. Again, a lot of context to consider how well you're doing with carbohydrates and retreat, you know, making sure as you said, you're getting the nutrients and all of that. Also, digestion is a big one. Some people might not do well with whole fruits when they've got major digestive issues, even if they're low FODMAP. Whole Foods would depend, I would definitely try the low FODMAP ones first. But there's all sorts of possible considerations to make. So, you know, some people might do really well with the more dense ones, especially also if they have very high calorie needs, where it's really difficult to eat, you know, enough watermelon to get 600 grams of carbs a day, or someone's trying to build some muscle or build gain weight or something like that. They might also want to favor the dense once again, so those are things to consider, how does your digestion How do you respond to specific foods. And so we've talked through a lot of those things in the digestive series, the first few episodes and blood sugar as well. So those episodes one through seven will cover a lot of that, as well as I think we discussed the consideration of glucose and fructose ratios, where it might be something to consider in very severe gut issues, you know, people who have very severe ones, most people are probably gonna be fine. But again, that's why it depends on your context. Same thing with low FODMAP foods, some people might really benefit that to favorite lower FODMAP carbohydrates as they sort out some gut issues. Other people, it would actually really benefit them to include the fermentable carbohydrates to include the fibers as a way to support their microbiome, as you were kind of mentioning there when it came to vegetable. So a lot of considerations to have. But all things that are important when it comes to choosing carb sources. In terms of foods to avoid, just to kind of real quickly mention these, we've kind of alluded to all of them. But the polyunsaturated fats, which are going to be largely found in vegetable oils like soy, canola, sunflower, sesame, cottonseed, peanut oil, these are basically any processed foods that are going to be using any fat source, it tends to be these, especially in the States. Also anything that your food is fried in at any restaurant, or even just cooked in at most restaurants, it's going to be these polyunsaturated fats, which we largely want to avoid, again, talks about these extensively believe it was episode nine, maybe where we had a whole episode on that. So link back to that. Along with that, too, most of the raw vegetables are going to be largely problematic. This, and again, there are some exceptions here, which are the kind of fruit vegetables that you mentioned, bell peppers, cucumbers, tomatoes. Also things like raw carrots, and radishes, those things are not going to be as offensive, they don't have very much in the way of anti nutrients, you can still cook the bell peppers and tomatoes to reduce the small amount of anti nutrients they do have as a whole. Any other vegetables, especially broccoli, leafy greens, those are going to be particularly problematic come with a whole host of issues, especially with the anti nutrient side. And the same goes for typical grains, legumes and seeds, and nuts as well that are not traditionally prepared. Again, we discussed all these things in those earlier episodes. But just as a rule of thumb, those we definitely don't want to be consuming considerable amounts for those raw vegetables, or the nuts, seeds, grains and legumes that are not properly prepared to reduce the anti nutrients. And then the last thing I mentioned on the kind of avoiding side would be additives that we want to watch out for that are particularly offensive, it would be things like carotene, which has quite a bit of research behind it and is not allowed to be put in food and various countries. And understandably so because it's been shown to be carcinogenic, and cause all sorts of inflammatory effects. There's also some other additives to be aware of things like gums, and citric acid. And we've done a couple of episodes talking specifically about additives. So I'll link back to those where, you know, someone can learn more about the details there. But as far as the kind of biggest one that I would say we want to avoid carrier gene and his is kind of topped the list. Some of those other ones can be okay. And small amounts are very, you know, kind of occasional moments. So it depends on the individual, but only back to those episodes where he dug into those more detail.

Mike 33:50
Yeah, I think you covered the list pretty sufficiently. I mean, we've covered these all before, so I don't want to dig too much more into them. But I would just focus more on the things to incorporate and kind of just limit the other things. That's that's the way I think about it personally and less so about like, what is all these things? I need to avoid? It just like what am I going to focus on actually implementing? I think that's the most effective place to spend your time. And your thoughts and energy.

Jay Feldman 34:16
Yeah, yeah, definitely. And throughout this whole episode, we've talked about all of the different contexts experimentation, situations where we definitely want to lean toward one fruit over another type of fruit or something like that. There's a lot of nuances here. And that's why these are guidelines. That's why we start out by saying there aren't any rigid rules here, whether we're talking macro percentage, or anything else. And, again, something I want to leave listeners with is that what we're trying to determine here is what is optimal for our physiology. There's no attaching our dogma to some extraneous or, like, outer paradigm. There's no like moralistic, you know, presuppositions or any suit For a position of some ethnic ethic, ethical ideas, where, again, we're, we're not eating certain things, for some reasons that are outside of physiology. The idea here is that we are doing what makes sense based on the physiology based on what allows us to produce energy and function better based on the impacts on hormones based on how our digestive systems work, you know, the things that we talked about all throughout the podcast about the physiology. And so with that in mind, there's sometimes the view coming into this, that this is a diet, and it's either going to work as a diet, or it's not going to work as a diet. And I hope people understood the route that this is, we're just putting out guidelines that are based on what is most optimal for our physiology. And that means that we have to tailor it to what we're experiencing, and where our physiology is at all the things that we've done for the years prior to this point, that are going to affect us all the things in our environment that are currently affecting us. And so what I hope people take away from this is that this is not a situation where you, like try something and said, Oh, you know, say like the bioenergetic diet didn't work for me. The point here is that this is just an exploration of our physiology and experimentation with different foods, nutrition and other aspects of our environment based on that. And what that means is that, as we talked about, if somebody's eating 300 grams of carbs that could fit into this quote, this paradigm, or if you want to call it a diet, even though that's whole point is it's not, but So can somebody eating 100 grams of carbohydrates, depending on where they're coming from, that can also fit into the bioenergetic view, because it's based on what is optimal for your physiology at any point in time. And something we've talked about a lot, or have discussed quite a few times, you mentioned, even on this episode, something where there's a bit of a divergence from a lot of other people talking in the bioenergetic world, you mentioned vegetables, that cooked vegetables can be something that are particularly beneficial. Another thing we've talked about is the the presence or absence of milk and dairy, where for some people, these things are incredibly beneficial, super nutrient dense, make a massive difference. But for other people, they actually do better off not having it, whether it's for now or 10, for like a couple of months or a period of time. And that can also fit into the bioenergetic view, you can have a diet that looks very different. And maybe it includes a lot of vegetables, no milk, not that many carbs, you know, and that can still perfectly fit in here. So I, I just want to leave people with some things to kind of chew on there. And to reiterate the fact that this is not a situation where there's any kind of dogma to any particular food type of food, macronutrient, or things like that. But rather, we want to focus on the principles that come around or come out as a result of understanding the physiology, and then adjust our environment in all the different ways to lead to our best route forward for health and experiment in that direction. And that's really what the bioenergetic

Mike 37:53
Yeah, the way I just have a quick summary of it, I see it as a journey, implementing principles to improve your physiology. And so how that those principles play out, are going to vary person to person, it's going to be individual. And it's, it's, there's not like a one, that's why I kind of describe it as like, point 0.1 point two, there's going to be iterations, there's going to be adjustments, what would work for you in this context is going to adjust as your body changes. So it's your the goal moves from becoming part of this dogma or this ideology, or this or that into what are these principles from the fit? Like, what are these basic principles that come out of the research that are kind of to a degree standard across across humans across our understanding of physiology in general? And how can we apply those to improve our life, whether that's things around the microbiome, things around cellular energy metabolism, things around digestion, things around mineral balance? How can we take these different elements and incorporate them into a way that works specifically for us as the individual and move forward? And the only way to really know in the long run is tested out? And that could be lab testing? That could be genetic testing, but really, it's what are you doing in your everyday life? And how are those things affecting your outcomes, your bottom line, your functions, and all of these things? And that's what we're really looking at, instead of like this, here's a diet. If this doesn't work, like there's something wrong with you or whatnot, it's like no, here are principles. And let's taper these and tailor these things to your context. That's the ultimate outcome, and test and adjust and test and adjust and test and adjust. And I think that's the really the only way. I mean, going through the different contexts both plus that we found out what's working for us, what's working for clients is working, whatever people that's the process that we're going through is and it's not this like, very rigid situation. It's like a adaptable living adjusting process.

Jay Feldman 39:42
Alright, I hope you enjoyed that series on building a bioenergetic diet. If you did, please leave a like or comment if you're watching on YouTube. And if you're listening elsewhere, please leave a review or five star rating on iTunes. All of those things really do a lot to help support the podcast and are very much appreciated. To check out the show. notes from today's episode, you can head over to Jay Feldman wellness.com/podcasts where you can take a look at the studies and articles, and anything else that we referenced throughout today's episode. And if you are looking to resolve various low energy symptoms, whether that's chronic cravings and hunger, low energy or fatigue, chronic pain, weight gain, digestive symptoms, brain fog, poor sleep, hormonal imbalances, or any other chronic health issue or chronic health condition that head over to Jay Feldman wellness.com/energy where you can sign up for a free energy balanced mini course, raw, I'll walk you through the main things that you want to do from a diet and lifestyle perspective, to maximize your cellular energy and resolve the symptoms and conditions. So to sign up for that free energy balance mini course, head over to Jay Feldman wellness.com/energy. And with that, I'll see you in the next episode.

  • Lucy
    Posted at 00:10h, 22 September Reply

    Great podcast as usual! A couple of questions – firstly, what is your opinion on occasionally using egg whites as a source of lean protein rather than the whole egg? And secondly, in regards to gelatin/glycine, whenever I’ve taken any type of gelatin or glycine supplement it has worsened my anxiety. Do you know what the cause could be? Possibly a histamine issue?

  • Linda
    Posted at 10:45h, 05 November Reply

    What about the Sodium tripolyphosphate that is added to most frozen fish and seafood? This doesn’t sound good and so called “fresh” grocery counter fish and seafood has usually already been frozen.

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