The PE Diet: Leverage your biology to achieve optimal health.

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At first, I put the transformation down entirely to the fact they had dramatically reduced the carbs in their diet. But after a while, I realized that when you reduce your carbs in your diet, you automatically increase the percentage of protein you are eating. If you are not having success with your keto or low-carb diet, it may be that you’ve simply replaced the empty calories of sugary and starchy carbs with the equally empty calories of non-nutritious fat. In our modern food environment, the energy from carbs and fat is cheap and abundant. This has led to the dilution of protein and minerals in our food supply, which has further led to protein and nutrient hunger. We literally have to eat more energy just to satisfy our nutrient needs. Increase in fat consumption. Based on my age/bodyweight, the recommendation is that I eat 165 grams of fat per day. Sources of fat are limited – avacodos, olive oil, butter, nut butters, etc.

So, plants make their own food via photosynthesis, which requires: sunlight, water and carbon dioxide. You need to add something else in your life that raises dopamine. Something that’s not food. You need to get addicted to some kind of sport or activity that gets you moving around. If you can raise the dopamine in other ways, then you don’t need the Doritos.” Nature Metabolism 2021: Postprandial glycaemic dips predict appetite and energy intake in healthy individuals [non-controlled study; weakevidence] Our lives and lifestyle shift dramatically. No longer do we roam and hunt as nomads, but we put down our roots and develop cities. Our diet changes, and not in a good way. You can eat these in moderation – nuts, nut butters (no peanuts), seeds, seed butters, nonfat, unflavored greek yogurt, low-fat cottage cheese

When asked about the ongoing diet wars and tribalism that has developed around different diets, Naiman said nearly all the diet factions share a common bond. Eat only vegetables that grow above the grown – leafy veggies, mushrooms, cauliflower, broccoli, green beans, etc. The one thing we all have in common is we avoid the combination of refined carbs and refined fats. This seems to be universal to all the diet religions. There’s certainly more in common than we would like to admit.”

I’ve dropped another 5 pounds of fat (I’m down to 150 pounds at 5’7″) without ever being hungry. I’d like to get down to 145 pounds – which was my college freshman bodyweight the ideal weight for a mountain athlete at my height. Naiman performs a small number of sets to failure each day, working the push, pull, and leg chains of the body, utilizing the progressive overload technique. The book describes how to do a wide variety of exercises and options for how many sets, frequency, and more.

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This captures the flow of energy across the kingdoms of life. It’s a simplified view of a complex world, but that’s the beauty of it. Now, Naiman outlines a more detailed analysis of the components within the food web. Plants 🌱 Energy ( C )

I did drink alcohol 2-3x/week … but limit it to hard seltzers or hard liquor – which both have very few carbs. No beer or wine. Naiman notes that adding high protein foods to the diet actually make eating fewer carbs and fats easier. He explained that humans are programmed to eat until they have consumed an adequate quantity of protein—even if that means they have to significantly overeat carbohydrate and fat energy to accomplish that. High Intensity Health Podcast with Mike Mutzel- Why High Protein Diets Help You Lose Fat w/ Dr. Ted Naiman Following his recommendations, I also increased my fat intake – but doubted I ever achieved the recommended 165 grams/fat/day for my bodyweight. I drank “bullet-proof” coffee (coffee with added butter and artificial sweetener), added butter to scrambled eggs, tried to eat 1-2 whole avacados/day, and lathered all my meat with olive-oil pesto – but still struggled to eat the fat he recommended.

About Ted Naiman

It’s pure, refined chemical energy. We’ve stripped all the edible energy out of otherwise reasonable food, so you’re just eating pure energy. And ancestrally, our Omega-3:Omega-6 ratio was probably somewhere around 1:1. I think that ratio just gets blown out by industrial seed oils” The answer to that question is nuanced. Yes, highly processed low-fat products should be avoided if the food is one where fat has been replaced with sugar, fillers, or sweeteners like maltodextrin to make it taste more palatable. In our culture, we are spending less and less time in the fasted state. Why would a very over weight person be hungry? They have plenty of energy on them stored as fat. This is because the average overweight person is constantly in the fed state with little experience in the fasted state. They are constantly burning the glucose they are ingesting while storing the consumed fat. So when glucose runs out from the last meal, instead of transiting to the fasted state and burning stored body fat, they crave more carbs/sugar. Will this lead to changes to the current MTI nutritional guidelines? Yes. I’m still working these through but I’ll likely soon update the MTI guidelines to the following.

Consider using lower fat Greek yogurt. Read the label to ensure it does not have extra starch, sweeteners, or fillers. Additionally, it helps to differentiate adding low-fat products into your low-carb diet from eating a completely low-fat diet. Low-fat diets have failed many people, but that does not mean you can’t benefit from adding a few low-fat foods into an otherwise healthy low-carb diet. The marvels of modern technology allow us to create wondrous food-like products, such as: corn syrup, corn oil, soybean oil, coca-cola, et cetera.When the only carbs you eat are vegetables that are full of nutrients, water, and fiber, you are not getting excess energy. Together with the protein and fat, you are getting everything your body needs. Vital for the production of energy, the prevention of disease and the working of the metabolism. Need small amounts only Don’t eat … refined sugar, grains of any type (rice, wheat, oats, corn, etc.), no sauces that use corn syrup/sugar, no veggies that grow below ground, fruit, most cheese, reduced fats (oils, butter- use only enough needed to cook with) Taubes’ Keto diet recommendations significantly restricts all types of carbs – not only “bad” carbs like bread and sugar, but also vegetables and fruit. The goal is to try and to reduce your carb intake to 20-30 grams per day. Vegetables are okay – but only if they are grown above ground … no potatoes, carrots, etc. Also, no beans, including soy and peanuts.