Ep. 100: Building a Bioenergetic Diet: Macros, Calories, and Meal Timing — Key Takeaways
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Ep. 100: Building a Bioenergetic Diet: Macros, Calories, and Meal Timing
Jay Feldman Wellness1h 4mAug 24, 2023
Watch the originalConsume 0.6–0.8g protein per pound of bodyweight, 20–40% calories from fat, and at least 220g carbohydrates daily, spaced across 3–5 meals every 3–5 hours to maintain blood sugar and suppress stress hormones.
Key takeaways
Minimum 3-hour gap between meals clears intestinal bacteria via migrating motor complex
Minimum 3-hour gap between meals clears intestinal bacteria via migrating motor complex
- Migrating motor complex (MMC) takes ~180 minutes per cycle to sweep intestine clear; eating restarts the cycle each time.
- Clinically applied for bloating, SIBO, and digestive issues — pair with 10–20g fat per meal to sustain the gap without blood sugar crashes.
Protein above 0.64–0.72g/lb adds no muscle benefit even in athletes
Protein above 0.64–0.72g/lb adds no muscle benefit even in athletes
- Meno Henselmans' research: maximal protein synthesis plateaus at ~0.64g/lb; 0.8g/lb is 1–2 SD above that as insurance.
- Tested in both trained athletes/bodybuilders and untrained individuals; excess protein gets oxidized, producing ammonia load.
Very low fat diets impair gallbladder function and digestion via reduced bile release
Very low fat diets impair gallbladder function and digestion via reduced bile release
- Without fat stimulus, cholecystokinin is not triggered — no bile acid release, no pancreatic enzyme secretion, slowed intestinal absorption.
- Research shows very low calorie/fat diets can cause gallbladder issues; clinically presents as bloating, constipation, or right upper quadrant pain.
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In this video
- 1mintro
- 1mcontext for these dietary guidelines and the importance of the “why”
- 8mguidelines for optimal protein intake from the bioenergetic view
- 15mguidelines for optimal fat intake from the bioenergetic view
- 29mguidelines for optimal carb intake from the bioenergetic view
- 32mhow to find your starting calorie intake
- 35mguidelines for optimal carb intake from the bioenergetic view (continued)
- 42musing taste, cravings, hunger, and experimentation to adjust these guidelines
- 46mguidelines for optimal meal and snack timing and composition from the bioenergetic view
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