Metabolic Mindset

Can you eat an extremely high-carbohydrate diet and still lose body fat? What happens to insulin, insulin resistance, and fat storage when carbohydrate makes up 75–90% of total calories?

In this episode of Metabolic Mindset, we’re examining what clinical research actually tells us about high-carbohydrate versus high-fat diets.

We explore Walter Kempner’s famous rice diet, the Ornish and Pritikin approaches, and controlled feeding studies that produced some counterintuitive results. We’ll look at why increasing fat oxidation doesn’t necessarily mean losing more body fat, whether high-carbohydrate diets must worsen insulin resistance, and what happens when carbohydrate intake becomes high enough to drive significant de novo lipogenesis.

We also discuss the difference between acute insulin responses and long-term clinical outcomes, why energy balance and the overall dietary pattern matter, and what these findings mean within a pro-metabolic approach to nutrition.

In this episode:

• Can diets providing 75–90% of calories from carbohydrate support substantial weight loss?
• Does insulin automatically prevent fat loss?
• What happened when researchers compared fat restriction with carbohydrate restriction under controlled conditions?
• Can a high-carbohydrate diet reduce spontaneous calorie intake compared with a ketogenic diet?
• When does carbohydrate conversion into fat become more significant?
• What can these studies tell us—and what can’t they prove?

The goal isn’t to argue that one macronutrient ratio is best for everyone. It’s to understand the physiology, examine the evidence, and question assumptions that are often treated as settled fact.

Because we don’t do dogma. We do physiology.

Research references

1. Kempner et al. (1975)
Treatment of massive obesity with rice/reduction diet program: An analysis of 106 patients with at least a 45-kg weight loss. Archives of Internal Medicine.
https://doi.org/10.1001/archinte.1975.00330120053008

2. Ornish et al. (1990)
Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. The Lancet.
https://doi.org/10.1016/0140-6736(90)91656-U

3. Gerhard et al. (2004)
Effects of a low-fat diet compared with those of a high-monounsaturated fat diet on body weight, plasma lipids and lipoproteins, and glycemic control in type 2 diabetes. American Journal of Clinical Nutrition.
https://doi.org/10.1093/ajcn/80.3.668

4. Hall et al. (2015)
Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metabolism.
https://doi.org/10.1016/j.cmet.2015.07.021

5. Hall et al. (2021)
Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. Nature Medicine.
https://doi.org/10.1038/s41591-020-01209-1

6. Acheson et al. (1988)
Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. American Journal of Clinical Nutrition.
https://doi.org/10.1093/ajcn/48.2.240

7. Hall (2017)
A review of the carbohydrate–insulin model of obesity. European Journal of Clinical Nutrition.
https://doi.org/10.1038/ejcn.2016.260

This podcast is for educational and informational purposes only. It is not individualized medical or nutrition advice and does not replace guidance from a qualified healthcare professional.

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In this episode of Metabolic Mindset, I’m joined by Brian Sanders @food.lies for a wide-ranging conversation about metabolism, food quality, satiety, ancestral nutrition, and his new work challenging some of the assumptions underlying conventional nutrition advice.

Brian has spent nearly a decade interviewing hundreds of doctors and scientists through Food Lies and Peak Human, trying to answer one deceptively simple question: What should humans actually eat?

We dive into his new Nutrient Energy Quotient (NEQ) framework, which looks at the relationship between the nutrients a food provides and the energy it contains. We discuss why all calories may not be physiologically equivalent, how nutrient density and food structure could influence appetite regulation, and why whole foods may allow the body to regulate intake differently than highly processed foods.

We also get into:

• Why “just eat fewer calories” may be an incomplete approach to fat loss
• Brian’s Intake Regulation Model (IRM) and his theory of why processed foods can disrupt appetite regulation
• Why protein, vitamins, and minerals may need to be thought about differently from dietary energy
• Fiber: essential target or accidental byproduct of eating whole foods?
• Whole fruit vs. dried fruit and the role of food structure and water content
• GLP-1, satiety, gastric emptying, and the gut-brain connection
• Ancestral diets, the Hadza, and what hunter-gatherer populations can—and cannot—teach us
• Why “processed” doesn’t necessarily mean unhealthy
• Traditional foods like sourdough, fermented foods, cheese, and sausage
• Why high-fat + high-carb combinations can make it easier to overconsume energy
• Whether we can actually get to a place where our appetite regulates itself without obsessively tracking calories

And, of course, we challenge each other along the way.

This is not a conversation about finding the one perfect diet. It’s about stepping outside of nutrition camps, questioning assumptions, and trying to understand the physiology underneath them.

Because we don’t do dogma. We do physiology.

Follow Brian: @food.lies
Learn more about Food Lies: https://www.sapien.org/

This podcast is for educational and informational purposes only and is not intended to provide individualized medical or nutrition advice.

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Walking is simple. It’s accessible. And because it doesn’t feel particularly hard, it’s easy to underestimate just how much is happening physiologically when you do it.

In this episode of Metabolic Mindset, I'm discussing the physiology of walking — from fat oxidation and mitochondrial metabolism to glucose uptake, insulin sensitivity, NEAT, cardiovascular health, appetite, cortisol regulation, and recovery.

We’ll talk about why walking after meals can be especially useful for glucose regulation, whether 10,000 steps is actually necessary, how walking can support fat-loss goals without adding excessive recovery demands, and why more intense exercise isn’t always the answer.

The goal isn’t to turn walking into another form of calorie compensation or exercise punishment. It’s to understand what walking is actually doing inside your body — and why something as simple as putting one foot in front of the other may be one of the most underrated tools for metabolic health.

@dontdodogma

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Aspirin is having a moment. From inflammation and pain to cancer prevention, brain health, metabolism, and even thyroid function, you’ve probably heard some pretty impressive claims about what this little drug can do.

But how much of it is actually supported by science?

In this episode of Metabolic Mindset, we take a deep dive into Ray Peat’s article “Aspirin, Brain, and Cancer” and unpack the physiology behind his ideas. We’ll explore aspirin’s effects on prostaglandins, inflammation, polyunsaturated fatty acids, mitochondrial function, glucose metabolism, estrogen, cancer biology, the brain, and more.

More importantly, we’ll separate interesting mechanisms from actual clinical evidence.

What did Peat get right? Where was his reasoning ahead of the research? And where does a plausible physiological mechanism become an unsupported leap?

This is not an episode telling you to take aspirin. It’s an exploration of how to critically evaluate physiological theories, understand what the research actually shows, and recognize the difference between a fascinating hypothesis and a clinical recommendation.

Because we don’t do dogma—we do physiology.

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In this episode, we explore how a dedicated endurance athlete builds a nutrition plan from scratch. We cover calculating calorie and macro requirements, fasting, hydration, and fueling strategies to optimize performance and recovery. In this episode, Shara Perry, RDN and endurance athlete Brance Baca-White discuss optimal nutrition, hydration, and training strategies, emphasizing personalized approaches and scientific insights to improve performance and health.

Use these calculations as starting points, then adjust based on body-weight trends, performance, hunger, recovery, sleep, and training quality.

1. Estimate BMR

Mifflin-St Jeor

Men:
BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5

Women:
BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Conversions:
lb ÷ 2.205 = kg
inches × 2.54 = cm

2. Estimate TDEE

TDEE = BMR × Activity Factor

1.2 = Sedentary
1.375 = Lightly active
1.55 = Moderately active
1.725 = Very active
1.9 = Extremely active

For high-volume endurance athletes, approximately 1.725–1.9 may be an appropriate starting range.

3. Set Protein

~1 g protein per lb of desired body weight

Example: 185 lb goal = 185 g protein/day

Protein = 4 calories/g

4. Set Fat

~0.25–0.4 g fat per lb body weight

Fat = 9 calories/g

Example: 196 lb = approximately 49–78 g/day

5. Calculate Carbohydrates

Carb calories = Total calories − protein calories − fat calories

Carb grams = Carb calories ÷ 4

Example at 3,400 calories:

185 g protein = 740 calories
55 g fat = 495 calories
Remaining = 2,165 calories
Carbohydrate = ~541 g/day

6. Pre-Workout Fuel

For easy/short sessions, some athletes may tolerate minimal fueling.

For long or hard sessions, prioritize carbohydrate.

A simple starting point:

20–40 g carbohydrate before an early workout

Choose foods that are high-carb, relatively low-fat, relatively low-fiber, and easy to digest.

7. During the Run

For sessions lasting more than ~1 hour:

30–60 g carbohydrate/hour

For longer marathon-specific sessions:

60–90 g/hour may be appropriate for highly trained athletes who have practiced and can tolerate it.

8. Post-Workout

25–40 g protein + substantial carbohydrate

Prioritize recovery nutrition after long or demanding sessions, particularly when another hard workout is coming soon.

9. Baseline Hydration

A practical starting estimate for baseline daily fluid intake is:

Body weight (lb) × 0.5–0.67 = ounces of fluid/day

This is your baseline before accounting for significant exercise losses.

10. Calculate Sweat Rate

Record:

• Pre-exercise body weight
• Post-exercise body weight
• Fluid consumed
• Urine produced
• Exercise duration

Fluid loss = weight loss + fluid consumed − urine produced

Sweat rate = fluid loss ÷ exercise duration

Repeat under different training and environmental conditions for a better estimate.

11. Post-Exercise Fluid Replacement

For more rapid recovery:

~16–24 oz fluid per pound of body weight lost

This is particularly useful when another significant workout is coming soon.

12. Sodium

There isn't a well-established evidence-based body-weight formula for baseline sodium needs in healthy adults. The National Academies specifically set an adult sodium Adequate Intake at 1,500 mg/day, but they also note that this does not adequately address people with large sweat losses, such as competitive athletes. They could not establish a higher universal requirement for high-intensity athletes.

During endurance training:

~300–600+ mg sodium/hour

Individual sodium needs vary. Sweat sodium testing can provide a more personalized target.

The Takeaway

These calculations are starting points, not magic numbers.

Calculate, implement, monitor your response, and adjust based on body weight, performance, hunger, recovery, sleep, and training quality.

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Is intuitive eating compatible with intentional nutrition, metabolic health, and even weight loss goals?

In this episode of Metabolic Mindset, we take a nuanced look at intuitive eating—what it actually means, where it gets things right, and where additional context may be helpful.

Joined by fellow Registered Dietitian Kelsie Kropp Chabala, we walk through all 10 principles of intuitive eating and discuss how they can fit alongside structured nutrition, adequate fueling, protein intake, exercise, metabolic restoration, and intentional health goals.

Intuitive eating isn't simply "eat whatever you want," but it also doesn't mean abandoning nutrition science. So can you improve your relationship with food while still being intentional about your health?

Let's get into it.

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In this episode, Brance Baca-White (@bbacawhite) shares his journey from casual runner to competitive marathoner, discussing training strategies, biohacking, and the importance of community in achieving athletic goals. Perfect for endurance athletes and fitness enthusiasts looking to optimize performance and health.

Key Topics

• Brance's running journey and motivation
• Importance of proper footwear and training balance
• Biohacking techniques for athletic performance
• Setting SMART goals for running success
• Community's role in motivation and growth
• Nutrition and recovery strategies for runners
• The mental aspect of endurance sports
• Tools and devices for biohacking and tracking progress

Resources

Nick Bare - The Pillars of Distance Running - https://www.youtube.com/watch?v=hcHYG9ZpYug
LMNT Electrolytes - https://drinklmnt.com/
Garmin Running Devices - https://garmin.com
The Circles Project - Austin Trail Run Club - https://instagram.com/thecirclesproject

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In this episode of Metabolic Mindset, I break down exactly how I determine calorie, protein, carbohydrate, fat, hydration, and sodium targets using a pro-metabolic framework. We cover the physiology behind energy needs, why I use the Mifflin-St Jeor equation as a starting point, how adaptive thermogenesis influences nutrition planning, and why biofeedback matters just as much as the numbers. You'll also learn how I decide when to adjust calories or macros, why sodium recommendations differ for active individuals, and how to recognize signs that your metabolism is moving in the right direction.

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Many people believe metabolism is simply a matter of calories in versus calories out. But if that's true, why can two people eat the same amount of food, weigh the same, and exercise the same amount, yet experience completely different levels of energy, recovery, hunger, hormone health, and body composition?

In this episode, we're diving into one of the most overlooked concepts in nutrition and metabolism: energy availability. You'll learn why your body doesn't just track calories—it continuously evaluates whether enough energy is available to support essential functions like hormone production, thyroid health, recovery, immune function, and daily activity.

We'll discuss:

• What energy availability actually means
• Why calories alone don't tell the whole story
• The role of ATP, glycogen, and stored energy
• How the brain gathers information about your energy status
• Why chronic dieting can lead to fatigue, stalled progress, and metabolic adaptation
• The connection between carbohydrate intake, recovery, and energy expenditure
• What NEAT (non-exercise activity thermogenesis) is and why it matters
• Why some people feel and perform better when they start eating more

If you've ever wondered why your body seems to resist your efforts despite eating less and exercising more, this episode will help you understand the metabolic signals happening behind the scenes.

This is Part 1 of a two-part series on energy availability and metabolism.

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In Part 2 of this series, we follow glucose and fructose to the liver, where their metabolic paths begin to diverge. Learn how the liver processes different carbohydrates, why fructose doesn't automatically turn into body fat, and how glycogen, ATP, fiber, and the food matrix influence your metabolism. We also explore why whole fruit is fundamentally different from sugar-sweetened beverages and why context—not fear—should guide the way we think about carbohydrates.

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In Part 1 of this episode, we begin a deep dive into one of nutrition's most misunderstood topics: carbohydrates. Join me as we explore what carbohydrates actually are, how plants create them through photosynthesis, and what happens the moment you take your first bite. By understanding the science behind glucose, fructose, and digestion, you'll gain the foundation needed to separate nutrition myths from physiology.

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In Part 2 of the cholesterol series, we're taking a deeper look at why cholesterol labs are often misunderstood and why context matters when evaluating cardiovascular risk.

We'll break down markers like LDL, HDL, triglycerides, ApoB, and ApoA1, discuss the role of inflammation and metabolic health, and explore why two people with similar cholesterol numbers can have very different risk profiles.

We'll also dive into statins—how they work, why they're so heavily debated, and the situations where they may provide meaningful benefit.

Finally, we'll discuss how to improve cholesterol markers through a pro-metabolic lens by focusing on the underlying metabolic environment rather than simply chasing lower numbers.

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In Part 1 of this cholesterol series on Metabolic Mindset, I break down what cholesterol actually does in the body, how lipoproteins like LDL and HDL function, and why cholesterol labs are often misunderstood without proper context. I also explore the relationship between inflammation, metabolic dysfunction, and cardiovascular risk — and why a single lab marker rarely tells the full story. In other words, this podcast is an attempt to explain cholesterol in the context of human metabolism.

Topics covered:
• LDL and HDL explained simply
• Cholesterol transport and lipoprotein basics
• What cholesterol actually does in the body
• Why context matters when interpreting labs
• Inflammation, metabolism, and heart health

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In this episode of Metabolic Mindset, I’m joined by Zane Griggs (@zanegriggsfitness), a long-time personal trainer and host of the Healthy AF Podcast. Zane and I met years ago when we were both deep in the low carb world. Since then, we’ve independently shifted toward a more pro-metabolic, physiology-first approach to nutrition and training.

This conversation is about what actually works for our clients.

We break down why restrictive frameworks like keto or low carb can initially “work,” the psychological pull of diet camps, and what happens when identity becomes tied to a way of eating. More importantly, we talk about what changed our minds—and the client results that forced us to rethink everything.

We also dive into:

• Why under-fueling and overtraining stalls fat loss
• How higher carbohydrate, lower fat approaches can improve insulin sensitivity
• Real client transformations (including improved A1C on higher carb intake)
• Pre- and post-workout nutrition for performance and recovery
• Common mistakes people make when trying to “optimize” their metabolism

If you’ve ever felt stuck between conflicting nutrition philosophies, this episode will help you step back, think critically, and start trusting physiology over dogma.

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Taurine is one of the most misunderstood nutrients in modern nutrition—often associated with energy drinks, but rarely understood for what it actually does in the body.

In this episode of Metabolic Mindset, I discuss the physiology of taurine and why it plays a critical role in metabolic health. From cardiovascular function and calcium signaling to nervous system regulation, electrolyte balance, and bile production, taurine supports the systems that allow your metabolism to function efficiently.

I also cover where taurine comes from, how it was discovered, key research-backed benefits, and how to effectively use it as a supplement—including dosing, timing, and forms.

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In this episode of Metabolic Mindset, Registered Dietitian Shara Perry breaks down why more exercise isn’t always the answer for fat loss. Chronic high-intensity training, under-fueling, and elevated cortisol can actually stall fat loss by breaking down muscle, lowering metabolic rate, and signaling the body to hold onto energy. Shara explains the physiology behind Zone 1 and Zone 2 cardio, how they support mitochondrial health, fat oxidation, and cortisol regulation, and why lower-stress training can be far more effective for sustainable fat loss and muscle retention. If you’ve been working harder but seeing fewer results, this episode will help you understand why — and how to train in a way that actually supports your metabolism.

Brain fart sponsored by Pfizer. Here's that information I blanked on mid-episode:

Aerobic exercise ("with oxygen") is sustained, moderate-intensity activity (e.g., jogging, swimming) that improves cardiovascular endurance and burns fat. Anaerobic exercise ("without oxygen") consists of short, high-intensity bursts (e.g., sprinting, lifting) that build muscle, power, and bone density.

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Most supplements on the market don’t actually support your metabolism. In this episode, I break down which supplements are truly worth your time—covering multivitamins, magnesium, electrolytes, vitamin E, creatine, and glycine—and how they support energy production, thyroid function, fat loss, and overall metabolic health. I also explain which popular supplements, like fish oil and pre/probiotics, may actually interfere with metabolic efficiency.

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Episode 5 – The Randle Cycle: A Physiology-Based Explanation of Fuel Competition and Energy Efficiency

Why do so many people feel better when they reintroduce carbohydrates — yet can’t explain why?

In this episode of Metabolic Mindset, I break down the Randle Cycle, a core concept in metabolic physiology that explains how fat, protein, and carbohydrates compete for oxidation at the cellular level. You’ll learn why high fat intake can block glucose use, why excess protein without carbohydrates can leave you exhausted, and why carbohydrates are essential for efficient energy production.

We’ll walk through the biochemistry of glucose and fatty acid oxidation, the role of pyruvate dehydrogenase (PDH), and how chronic low-carb, high-fat, or high-protein diets can push the body into a stress-adapted, inefficient metabolic state. I also explain how inadequate carbohydrate intake impacts thyroid function, cortisol, blood sugar stability, exercise performance, and overall energy availability.

This episode is not about eliminating macronutrients — it’s about restoring fuel hierarchy, metabolic efficiency, and flexibility. If you’ve ever felt tired, cold, flat in workouts, or “carb intolerant,” this episode explains what’s actually happening physiologically — and why eating carbohydrates often fixes it.

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In this episode of Metabolic Mindset, we go beyond calories and macros and dive deep into the physiology of chronic dieting and metabolic adaptation. You’ll learn exactly how prolonged calorie restriction alters thyroid function, leptin signaling, cortisol output, mitochondrial efficiency, muscle metabolism, and fat tissue behavior — and why these adaptations make fat loss increasingly difficult over time. This episode explains, at a cellular and hormonal level, why long-term dieting backfires and what your body is actually responding to when fat loss stalls despite “doing everything right.”

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In this episode, we break down why fat loss can stall even when calories are controlled and workouts are consistent. You’ll learn how cortisol, thyroid signaling, fuel availability, and recovery determine whether your body burns fat or holds onto it—and why eating less is often not the answer.

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