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Blood Sugar Spikes, Carbs Deplete Nutrients, Thiamine Protocols, & Optimal Heart Rate (Q&A) — Key Takeaways

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Blood Sugar Spikes, Carbs Deplete Nutrients, Thiamine Protocols, & Optimal Heart Rate (Q&A)

Jay Feldman Wellness44mJun 15, 2026

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Aim for a resting heart rate of 70-85 beats per minute (adjusted down 5-10 beats if aerobically fit) as an indicator of healthy metabolic function, not the 40s-50s often seen in hypothyroid states.

Key takeaways

Heart rate mortality risk: 9% increase per 10 BPM, not 400%

Heart rate mortality risk: 9% increase per 10 BPM, not 400%

  • Meta-analysis shows 9% increased all-cause mortality per 10 BPM resting heart rate increase
  • Going from 50 to 85 BPM = 35% mortality increase, contradicting claims of 400% increase

Beans lower blood sugar via digestive inhibitors, not metabolic benefit

Beans lower blood sugar via digestive inhibitors, not metabolic benefit

  • Anti-nutrients in beans (lectins, phytates, digestive inhibitors) reduce carb absorption, creating artificially low glucose spikes
  • Lower post-meal glucose from beans indicates impaired digestion, not improved insulin sensitivity

Low-carb creates physiological insulin resistance masking as health

Low-carb creates physiological insulin resistance masking as health

  • 7 years low-carb led to high fasting glucose due to reduced carb-processing machinery
  • CGM spikes after reintroducing carbs are temporary adaptation, not pathological insulin resistance

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In this video

  1. 1mintro
  2. 1mare beans and legumes actually healthy?
  3. 6mwhether we should avoid foods that spike our blood sugar
  4. 14mchallenging Ray Peat’s view that a higher resting heart rate is healthier than a low RHR
  5. 22mfactors that affect resting heart rate: stress, fitness, cardiac output, thyroid, and metabolic rate
  6. 25mwhy a high metabolic rate can be unhealthy or healthy
  7. 29mwhat is an optimal resting heart rate?
  8. 32mthe optimal amount of exercise to do each week
  9. 37mwhen high-dose vitamin B1 supplementation may be beneficial
  10. 39mdo carbohydrates deplete thiamine (vitamin B1) and other nutrients?
  11. 41mwhether palm oil is healthy

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Related in the Library

Why A Low Resting Heart Rate Doesn't Mean You're Healthy

Target a resting heart rate of 70-85 bpm (65-80 if aerobically fit) as a sign of good metabolic and thyroid function, rather than assuming lower is always healthier.

Ep. 97: How To Properly Test For Thyroid Function (Hypothyroidism Part 3)

A TSH above 2.0 indicates likely hypothyroidism — not the conventional cutoff of 4.0 — and TSH alone is unreliable without also measuring free T3, free T4, and reverse T3, plus tracking waking body temperature (target ≥98.0°F) and resting pulse (target 70–85 bpm).

Ray Peat’s Forgotten Healing Principles (BV#30)

When thyroid function is low from chronic stress or undereating, adding adequate carbohydrates (one listener reversed low testosterone, rising blood glucose, and poor sleep by increasing to 350g carbs/day) is more effective than cutting calories or adding exercise, which deepens the suppression.

What Happens When You Choose Looks Over Health?

Target 10–20% body fat for men and 20–30% for women — these ranges optimize metabolic markers, hormonal function, and sustainability without the costs of extreme leanness.