Optimizing Eating And Exercise, With Energy Balance Reflections From Experts (Breather Episode with Brad)

After discussing the importance of getting healthy first before contemplating fat reduction goals, this show addresses the big issue of the day: how does a healthy, active, fit individual with ambitious performance optimize eating. In particular, how closely do we need to align with “ancestral” health practices like fasting or keto in hectic, high stress modern life? I’ll talk about the concept of “redundant pathways,” where we obtain similar benefits like autophagy (natural internal cellular detoxification process) through the pathways of fasting or intense exercise.  We’ll also explain with expert support how fasting and restrictive diets are most beneficial to those with metabolic damage, and less beneficial and potentially risky (of overstressing the organism and prompting undesirable compensatory slowdowns of metabolic, hormonal, or immune function) to active, fit specimens—especially females.  Finally, we quote Primal Health Coach and former podcast guest Ryan Baxter as he provides details on the constrained model of energy expenditure, including new research suggesting the constrained model only applies when you exist in an energy deficit (like a hunter-gatherer), while the additive model (exercise more, burn more calories, get leaner) is more relevant when we have an energy surplus.   TIMESTAMPS: Restrictive diets work because of what they eliminate rather than the magical powers of engaging in a specific eating pattern. Get healthy first. [02:43] Dr. Paul Saladino promotes roots, seeds, stems and leaves. Watch out for plant toxins. [04:53] Restrictive diets benefit most those folks who have the most metabolic damage. [08:02] Can we eat too much protein? [11:40] Dr. Tommy Wood recommends that you eat as much nutritious food as possible, of course, along with moving frequently. [17:02] Females respond differently to fasting, carb restriction, calorie restriction, and time-restricted feeding than males do. [22:56] Lindsay Berra reports that there are almost no incidences of restrictive dieting among elite athletes. [26:09] Whatever direction your food intakes takes, the bottom line is to keep moving and enjoy life. [30:53] When in positive energy balance, when you have enough calories, the relationship between your energy expenditure and your physical activity is additive. [35:19] LINKS: Brad Kearns.com Brad’s Shopping page Mike Mutzel on fasting Ryan Baxter podcast Gabby Reece podcast My Foot is Too Big for the Glass Slipper The Paleo Thyroid Solution Lindsay Berra podcast The Paleo Diet Book Dr. Herman Pontzer Podcast (Energy Expenditure) QUOTES: "If you want to live longer, lift more weights and eat more protein." (Wolf) "Eat as much nutritious food as possible." (Wood) "Reproduction, repair, growth, and locomotion are a zero-sum game." (Pontzer)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.