Eat for Energy

Cancer, Glycation, Essentiality, Oxidative Stress: Carbs Are Not The Cause — Key Takeaways

Carbohydrate restriction forces the body into physiological insulin resistance — a survival-mode conservation mechanism that suppresses metabolic rate, elevates stress hormones, and downregulates thyroid and reproductive hormones.

YouTubeJay Feldman Wellness

This Powder is 2X Stronger than Creatine for Performance (and cheaper) — Key Takeaways

Combining sodium bicarbonate (0.3 g/kg, 1–2 hours pre-training) with beta-alanine (4–6 g/day loaded over 4+ weeks) more than doubles performance effect size versus either alone, per a 40-study meta-analysis in the British Journal of Sports Medicine.

YouTubeThomas DeLauer

BPC-157: What We Know (& more importantly, don't know) About It — Key Takeaways

BPC-157 shows broad healing effects in animal studies but has zero published human clinical trials and no identified molecular target, making any human use a self-experiment.

SubstackDalton (Analyze & Optimize)

6oz Hydrates Cells 2X Better than Water (not electrolytes) — Key Takeaways

Eating watermelon flesh near the rind with a pinch of sea salt before or during workouts longer than 45 minutes hydrates better than water, reduces post-exercise soreness, and delivers glucose to muscles without an insulin spike.

YouTubeThomas DeLauer

GLP-1: The Metabolic 'Credit Card' You Can't Pay Back? (BV #27) — Key Takeaways

GLP-1 drugs suppress appetite by blocking dopamine pathways in the brain, causing significant muscle and bone loss alongside fat loss, with most users regaining weight within 1-2 years after stopping due to severe metabolic suppression.

YouTubeJay Feldman Wellness

Why Taurine is one of the Most Important Nutrients for the Brain — Key Takeaways

Supplement 5–6g of taurine daily to reduce Alzheimer's-related pathology — it directly binds amyloid oligomers, reduces plaque burden, and cut stroke frequency to zero in 6 of 10 MELAS patients.

SubstackDalton (Analyze & Optimize)

Hormonal Shifts Post Menopause, Ketone Benefits, Fermented Foods, Sleep & Anxiety Solutions (Q&A) — Key Takeaways

For post-menopausal insomnia, prioritize liver glycogen storage by eating at least 3 meals daily with a 2:1 calorie ratio of carbs to protein, avoiding intermittent fasting, and consider taurine and glycine supplementation to support both liver function and GABA activity.

YouTubeJay Feldman Wellness

Fasting Damages Your Mitochondria: Here's How — Key Takeaways

To safely clear stored PUFAs, combine vitamin E, vitamin C, glutathione precursors (glutamine, glycine, cysteine), CoQ10, aspirin (to block COX/LOX enzymes), and resistance training to build muscle mass that burns fatty acids — while prioritizing carbohydrate oxidation over fat burning.

YouTubeJay Feldman Wellness

The Fat-Burning MYTH: What the Research Actually Shows — Key Takeaways

Optimize mitochondrial function and reduce chronic stress hormones rather than forcing lipolysis through fasting, cold exposure, or ketogenic diets — HSL-knockout mice had 3x less body fat despite severely blunted fat release, and overweight men on a ketogenic diet lost the same 0.5 kg of body fat in 28 days as they did in just 15 days on a high-carb diet.

YouTubeJay Feldman Wellness

Autism is a mitochondrial disorder - and restoring their function can improve it. — Key Takeaways

A mitochondrial-targeted supplement containing carnitine, CoQ10, essential vitamins, and minerals improved ATP production, respiratory capacity, and nine autism behavioral symptoms in children, with greater gains in those with more severe autism.

SubstackDalton (Analyze & Optimize)

If you want to live longer, read this. — Key Takeaways

Optimizing longevity requires cycling deeply between growth and cleanup phases — caloric restriction remains the gold standard for triggering cleanup by reducing chronic insulin/IGF1 signaling.

SubstackDalton (Analyze & Optimize)

An Underrated Miracle Drug (for many) — Key Takeaways

Low-dose naltrexone (1–5 mg) blocks TLR4-driven inflammation and upregulates endorphins, showing clinical improvement in 74.5% of IBD patients and outperforming conventional treatment for psoriasis severity scores.

SubstackDalton (Analyze & Optimize)

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

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.

YouTubeJay Feldman Wellness

EB. 12: Weight Loss Part 3: Exercise, Nutrition, and More — Key Takeaways

To lose weight healthily, eat enough food to support your metabolism rather than restricting calories, focusing on saturated fats, easily digestible carbs like fruits and root vegetables, and quality animal proteins while avoiding polyunsaturated fats from vegetable oils, nuts, and seeds.

PodcastJay Feldman Wellness

Ep. 6: Blood Sugar Part 3: The Best Sugar Sources — Key Takeaways

Aim for 150 grams of sugar daily minimum from fruit, fruit juice, or honey to support brain function and prevent muscle breakdown from stress hormones.

PodcastJay Feldman Wellness

EB. 9: Polyunsaturated Fats (PUFA) and Energy Balance — Key Takeaways

Avoid polyunsaturated fats (omega-3s and omega-6s) from vegetable oils, nuts, seeds, and fatty fish because they damage cellular energy production by making cell membranes leaky and are 160-320 times more susceptible to oxidation than monounsaturated fats.

PodcastJay Feldman Wellness

Ep 4: Blood Sugar Part 1: Blood Sugar Regulation and Energy Balance — Key Takeaways

Eat carbohydrates every 2-4 hours with protein at a 2:1 carb-to-protein ratio to prevent blood sugar drops that trigger stress hormones like cortisol and adrenaline.

PodcastJay Feldman Wellness

EB 13: Lowering Cholesterol and The Role of Carbs in Ancestral Diets (Q & A) — Key Takeaways

To lower high cholesterol, address underlying causes: treat any infections, optimize thyroid function with adequate carbohydrates and nutrients, and eliminate polyunsaturated fats from your diet.

PodcastJay Feldman Wellness

EB. 11: Weight Loss Part 2: The True Cause of Weight Gain — Key Takeaways

Weight gain occurs when cells cannot efficiently convert food to energy, forcing storage as fat rather than fuel utilization — the solution is removing metabolic blockers like endotoxin and polyunsaturated fats while ensuring adequate nutrients, not eating less.

PodcastJay Feldman Wellness

EB. 10: Weight Loss Part 1: Why We Don’t Want to “Eat Less and Exercise More” — Key Takeaways

Healthy weight loss comes from optimizing cellular energy production rather than restricting calories and exercising more, which often leads to metabolic damage and yo-yo dieting.

PodcastJay Feldman Wellness

EB. 1: Energy is Everything — Key Takeaways

Focus on creating an energy surplus by improving cellular energy production rather than following calories in/calories out—this means eating enough fuel (food) while removing factors that block the conversion of fuel to usable cellular energy.

PodcastJay Feldman Wellness

The Sugar Diet: Lose Fat and Increase Your Metabolism WITHOUT Losing Muscle Mass (EB # 134) — Key Takeaways

Lowering fat to 20% of calories while maintaining 15-20% protein improves insulin sensitivity and causes weight loss without the metabolic stress of extremely low-protein diets that activate FGF-21.

YouTubeJay Feldman Wellness

Magnesium: The Ultimate Guide — Key Takeaways

Take 200–400 mg daily of magnesium glycinate or malate (starting at 100 mg), away from calcium and fiber, to address deficiency affecting 75% of people and linked to fatigue, anxiety, poor sleep, and insulin resistance.

SubstackDalton (Analyze & Optimize)

Vitamin C can Reduce Blood Pressure by up to 20 points. — Key Takeaways

Take at least 500 mg vitamin C daily for 6+ weeks to reduce systolic blood pressure by up to 5 mmHg — elderly individuals may see reductions as large as 20 mmHg.

SubstackDalton (Analyze & Optimize)

This Mineral Combo Lowered Cortisol by ~45% — Key Takeaways

Taking 250 mg each of magnesium and potassium daily for 2 months cut cortisol by 45.4% and more than doubled melatonin in type 2 diabetics with sleep disorders.

SubstackDalton (Analyze & Optimize)

The ULTIMATE GUIDE to Restful Sleep — Key Takeaways

If you wake at 3AM, eat more carbs before bed to sustain liver glycogen and prevent the hypoglycemia-driven cortisol spike that disrupts sleep.

SubstackDalton (Analyze & Optimize)

Calorie Restriction Extends Lifespan - It's not due to Weight Loss. — Key Takeaways

In a 2024 study of ~1,000 genetically diverse mice, higher fat mass in middle and old age positively predicted lifespan, while weight loss at any age correlated with shorter lifespan — meaning fat reduction is not the mechanism behind calorie restriction's ~40% lifespan extension (moderate evidence).

SubstackDalton (Analyze & Optimize)

The Mineral that Rapidly Reversed Depression — Key Takeaways

Take 248–300 mg elemental magnesium daily (glycinate or taurate form, split across meals) to potentially cut depression symptoms by ~50% within 2 weeks.

SubstackDalton (Analyze & Optimize)

A Masterclass on Healing your Gut — Key Takeaways

Gut dysbiosis is the root driver of most digestive symptoms — fix it first using a low-residue animal-protein diet, low-dose penicillin (100–200mg 3–4x daily for 1–3 weeks), and multi-strain probiotics for at least 2 months.

SubstackDalton (Analyze & Optimize)

The Essential Mineral That Also Kills You — Key Takeaways

Iron chelation with deferiprone extended lifespan by >70% in accelerated-aging mice (108 vs. 63 days) while preserving muscle mass and avoiding anemia, suggesting excess free iron is a key aging driver worth monitoring via ferritin and transferrin saturation labs.

SubstackDalton (Analyze & Optimize)

5 Mitochondrial Enhancing Tools You're Sleeping On — Key Takeaways

PQQ at 20mg addresses the root NAD+ problem better than NMN/NR by recycling NADH back into NAD+, not just adding precursors.

SubstackDalton (Analyze & Optimize)

Your gut is crying for help - here are 5 signs it's giving you that you've been ignoring — Key Takeaways

A coated tongue, post-meal energy crashes, foamy urine, facial puffiness, and abnormal stool (Bristol types 1–2 or 5–7) are five visible signs of gut dysfunction driven by bacterial overgrowth, leaky gut, or dysbiosis.

SubstackDalton (Analyze & Optimize)

CAVITIES - A sign your internal health is deteriorating — Key Takeaways

Switch from fluoride to nano-hydroxyapatite toothpaste to remineralize enamel in its native form, avoiding the dental fluorosis affecting ~70% of fluoride users.

SubstackDalton (Analyze & Optimize)

Hair Loss / MPB are Driven by this Unsuspected Neurotransmitter — Key Takeaways

Apply topical cetirizine (the active ingredient in Zyrtec) to the scalp for 6 months to potentially regrow hair — one study showed +1000% improvement in total hair density versus controls.

SubstackDalton (Analyze & Optimize)

Shining Light on them Shrank their Plaques more than Statins — Key Takeaways

20 minutes daily of polarized red/near-infrared light (400–760 nm) applied to the ear reduced aortic plaque coverage from 57.5% to 26.4% in rabbits — outperforming statins, which only reduced it to 47.5%.

SubstackDalton (Analyze & Optimize)

The World's Most Demonized Anti-inflammatory — Key Takeaways

Nicotine patches (5–15 mg/day) reduced ulcerative colitis symptoms in human trials and cut inflammatory response to endotoxin at 7 mg, acting via nicotinic acetylcholine receptors that suppress NFκB and STAT3 signaling.

SubstackDalton (Analyze & Optimize)

The Vitamin that Slashes Liver Cancer in Clinical Trials — Key Takeaways

Take 45 mg/day of Vitamin K2 as MK4 to dramatically reduce liver cancer risk — a 2004 JAMA trial showed an 87% adjusted risk reduction in high-risk women with viral cirrhosis.

SubstackDalton (Analyze & Optimize)

1/2 A Teaspoon of this Lowers Inflammation — Key Takeaways

Dissolving ½ teaspoon (2g) of baking soda in water reduced blood inflammatory markers within one hour in humans, acting via the vagus nerve–spleen axis.

SubstackDalton (Analyze & Optimize)

Coconut Oil Can Lower Cortisol. — Key Takeaways

Virgin coconut oil consistently normalized cortisol levels under multiple stress conditions in animal studies, outperforming anti-anxiety drugs on behavioral stress markers, suggesting daily dietary inclusion may blunt HPA axis overactivation.

SubstackDalton (Analyze & Optimize)

The Complete Guide to Fixing Your Metabolism — Key Takeaways

Magnesium is the single most critical nutrient for energy metabolism, required by glycolysis, pyruvate dehydrogenase, pyruvate carboxylase, the Krebs cycle, and the urea cycle simultaneously.

SubstackDalton (Analyze & Optimize)

Ice Cream is Actually one of the Healthiest Foods in Existence — Key Takeaways

Multiple meta-analyses spanning 2013–2024 consistently show ice cream inversely associated with diabetes risk, with the strongest finding (2024) showing a 50% risk reduction at one serving per day.

SubstackDalton (Analyze & Optimize)

READ THIS IF YOU WANT TO FIX YOUR GUT. — Key Takeaways

Start gut dysbiosis treatment with a low-residue diet plus the herbal protocol FC Cidal + Dysbiocide (or Candibactin-AR + Candibactin-BR), 2 capsules each 2x daily for 4 weeks — shown equivalent to standard antibiotics for SIBO.

SubstackDalton (Analyze & Optimize)

Your "healthy" diet is setting you up for over a dozen nutrient deficiencies - here's how to correct them. — Key Takeaways

Eat 1–2 oz of beef liver weekly, swap one daily meal's protein for 2–4 eggs, rotate fatty wild seafood (salmon, sardines, mackerel) 2–3x weekly, replace grain starches with tubers, and supplement vitamin D at 5,000–10,000 IU daily to close the nutrient gaps a standard balanced meal leaves open.

SubstackDalton (Analyze & Optimize)

Sugar Diet Cope from the Low-Carb "Experts" — Key Takeaways

High-carb, low-fat diets improve insulin sensitivity and drive weight loss even in obese and type 2 diabetic populations, as demonstrated by the Kempner rice diet and Pritikin studies — making the low-carb claim that carbs inherently cause metabolic dysfunction unsupported.

YouTubeJay Feldman Wellness

Sugar Diet & Randle Cycle Confusion: You CAN Eat Carbs With Fat — Key Takeaways

The Randle cycle operates at the cellular level and does not prevent the body from using carbs and fats simultaneously across different tissues — eating both together does not cause weight gain or metabolic dysfunction in healthy individuals.

YouTubeJay Feldman Wellness

High-Carb Diet Misconceptions, Gabrielle Lyon on Gluconeogenesis, & Cold Plunging Concerns (BV #11) — Key Takeaways

Consume a minimum of 150g of carbohydrates daily for baseline brain function, with fat no lower than 20% of total calories, then adjust both upward based on individual response.

YouTubeJay Feldman Wellness

Fat Makes You Insulin Resistant, SUGAR is the Solution — Key Takeaways

Switching from a 45% to 85% carbohydrate diet improved fasting glucose, oral glucose tolerance, and lowered fasting insulin in diabetic subjects within just 10 days.

YouTubeJay Feldman Wellness

Sugar Diet & FGF21 Simplified: Muscle Loss, Stress, and Weight Regain? — Key Takeaways

Avoid protein-deficient high-sugar diets (sugar diet, honey diet) as a weight-loss tool — FGF-21 activation via protein deficiency drives muscle and bone loss, suppresses thyroid, and reduces reproductive hormones, even short-term.

YouTubeJay Feldman Wellness

The Sugar Diet/Honey Diet and FGF21: The Research (EB # 133) — Key Takeaways

Adding glycine (from collagen, gelatin, bone broth, or supplements) to a normal diet achieves the same lifespan-extension benefit attributed to FGF21 without the muscle loss, bone loss, and infertility caused by protein restriction.

YouTubeJay Feldman Wellness

Ep. 132: You've Been Lied to About Fructose — Key Takeaways

Fructose is not uniquely toxic — at least 90% is converted to glucose, lactate, and glycogen rather than fat, making fruit, juice, and honey safe carbohydrate sources for liver and metabolic health.

YouTubeJay Feldman Wellness

The Secret to Stabilizing Blood Sugar WITH Carbs — Key Takeaways

If carbs cause blood sugar crashes, pair them with protein, fat, and fiber to slow absorption — but if you tolerate grains poorly, switching to fruit-based carbs may resolve the issue entirely without eliminating carbs.

YouTubeJay Feldman Wellness

Ep. 124: Forget About CICO: A Smarter Approach to Fat Loss — Key Takeaways

Improving mitochondrial efficiency — not eating less or exercising more — is the primary lever for fat loss, because impaired mitochondrial function simultaneously causes fat storage and energy deficit.

YouTubeJay Feldman Wellness

Ep. 123: Debunking the CICO Myth: Calorie Deficits Are NOT Required For Fat Loss — Key Takeaways

A calorie deficit is not required for fat loss — you can lose body fat while in calorie balance or surplus if tissue composition shifts (e.g., gaining muscle while losing fat nets zero calorie change).

YouTubeJay Feldman Wellness

The Problems With High-Protein Diets: Why Protein is NOT a Good Fuel Source — Key Takeaways

Keep protein at 0.6–0.82g per pound of body weight daily — exceeding this triggers glucagon, suppresses T4-to-T3 conversion, raises cortisol, and produces toxic colonic metabolites without additional muscle-building benefit.

YouTubeJay Feldman Wellness

Ep. 110: The True Cause of Insulin Resistance and Diabetes from the Bioenergetic View — Key Takeaways

Insulin resistance is caused by impaired mitochondrial glucose oxidation and excess fatty acid burning (the Randle cycle), not carbohydrate intake — and increasing carbohydrate consumption, even in diabetics, improves insulin sensitivity by lowering stress hormones and reducing free fatty acid oxidation.

YouTubeJay Feldman Wellness

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

Aim for ~13g of glycine daily (combining collagen/gelatin with supplemental glycine) to balance methionine intake, support connective tissue, glutathione production, liver function, and sleep.

YouTubeJay Feldman Wellness

Ep. 100: Building a Bioenergetic Diet: Macros, Calories, and Meal Timing — Key Takeaways

Consume 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.

YouTubeJay Feldman Wellness

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

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).

YouTubeJay Feldman Wellness

Ep. 18: How to Fix Your Sleep Part 2: Nutrition, Supplements, and Routines — Key Takeaways

Eat a bedtime snack of carbs plus fat (e.g., white rice with butter, warm milk with honey, or juice with salt) to maintain liver glycogen through the night and suppress the cortisol/adrenaline surge that causes waking.

YouTubeJay Feldman Wellness

Ep. 17: How to Fix Your Sleep Part 1: Circadian Rhythm and Light — Key Takeaways

Get sunlight exposure within minutes of waking, wear blue-light-blocking glasses after sunset, and replace fluorescent/bright-white LED bulbs with incandescent or halogen to protect melatonin production and improve sleep quality.

YouTubeJay Feldman Wellness

Ep. 12: Weight Loss Part 3: Exercise, Nutrition, and More — Key Takeaways

Fix inhibited cellular energy production — not calorie restriction — by eating saturated fats, easily digestible carbs (fruit, well-cooked root vegetables, white rice), and lean animal protein at a 40/40/20 carb/fat/protein ratio, while prioritizing 8.5 hours of sleep, which produces 55% more fat loss than 5.5 hours.

YouTubeJay Feldman Wellness

Ep. 11: Weight Loss Part 2: The True Cause of Weight Gain — Key Takeaways

Support cellular energy production by removing metabolic blockers (polyunsaturated fats, endotoxin, chronic stress) and supplying key micronutrients (magnesium, zinc, vitamins) — this regulates hunger signals naturally, eliminating the need for caloric restriction.

YouTubeJay Feldman Wellness

Ep. 10: Weight Loss Part 1: Why We Don’t Want to “Eat Less and Exercise More” — Key Takeaways

Focus on improving cellular energy production and hormonal health first — weight loss follows as a byproduct, without calorie restriction or willpower-based approaches.

YouTubeJay Feldman Wellness

Ep. 9: Polyunsaturated Fats (PUFA) and Energy Balance — Key Takeaways

Replace seed oils, fatty fish, and grain-fed chicken/pork fats with saturated fats (butter, beef tallow, coconut oil) and monounsaturated fats (macadamia oil for cooking, olive oil cold), as polyunsaturated fats incorporate into mitochondrial membranes, cause proton leak, and generate lipid peroxidation products linked to cancer, diabetes, and heart disease.

YouTubeJay Feldman Wellness

Ep. 8: Q & A: Fixing Leaky Gut, The Best Types of Milk, and Picking the "Right Diet" — Key Takeaways

Switching from A1 to A2 dairy (goat, sheep, or A2-labeled cow milk) may resolve constipation, sinus congestion, and rashes caused by casein's opiate-like effect.

YouTubeJay Feldman Wellness

Ep. 7: Carbs vs. Fats and General Macronutrient Guidelines — Key Takeaways

Eat a baseline of 0.6–0.8g protein per pound of bodyweight, at least 150g carbohydrates daily, and 20–30g of saturated/monounsaturated fat per meal to support hormones, metabolism, and stable energy without triggering stress pathways.

YouTubeJay Feldman Wellness

Ep. 6: Blood Sugar Part 3: The Best Sugar Sources — Key Takeaways

Consume a minimum of 150g of carbohydrates daily from fruit or fruit juice (not starch) to suppress cortisol-driven muscle breakdown and support thyroid function, increasing intake based on activity level.

YouTubeJay Feldman Wellness

Ep. 5: Blood Sugar Part 2: Cravings, Anti-Fructose Misconceptions, and the Best Starch Sources — Key Takeaways

Eat carbohydrates every 3–4 hours (smaller amounts if metabolically compromised) and prioritize tubers and starchy vegetables over white rice, with fat included in the meal to slow absorption and prevent blood sugar spikes.

YouTubeJay Feldman Wellness

Ep. 4: Blood Sugar Part 1: Blood Sugar Regulation and Energy Balance — Key Takeaways

Eat carbohydrates at a 2:1 ratio to protein at every meal to prevent the insulin-driven blood sugar drop that protein alone causes, which triggers cortisol release and chronic stress.

YouTubeJay Feldman Wellness

Ep. 3: Gut and Digestion Part 2: Ideal Foods For Our Gut — Key Takeaways

Wait at least 3 hours after finishing a meal before eating again to allow the migrating motor complex to clear the small intestine and prevent bacterial overgrowth (SIBO).

YouTubeJay Feldman Wellness

Ep. 2: Gut and Digestion Part 1: Our Gut and Energy Balance — Key Takeaways

Prioritize easily digestible animal proteins, fruit, and safe starches (potatoes, yams, plantains) while minimizing grains, legumes, nuts, and seeds, whose lectins and anti-nutrients strip gut lining, promote pathogenic bacterial overgrowth, and directly block mitochondrial energy production.

YouTubeJay Feldman Wellness

Ep. 1: Energy Is Everything — Key Takeaways

Increasing cellular energy supply above demand — by eating adequate fuel, fixing gut dysfunction, reducing polyunsaturated fats, and managing stress — reverses symptoms like fatigue, brain fog, low libido, and weight gain more effectively than calorie restriction.

YouTubeJay Feldman Wellness