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

Product Information

Metabolic flexibility is the ability to easily switch between using carbs and fats for fuel. It is also the ability to easily dispose of dietary fuels. To be metabolically flexible, you need room in your adipocytes (fat cells) so that you can soak up fat. You also want room in your muscles and liver to soak up carbs. You can do this by regularly depleting liver glycogen. You can also do this by having more muscle tissue ( bigger fuel tank ) and regularly depleting muscle tissue of it’s glycogen. Both intense exercise and fasting burn glycogen, making room for carbs. We’ll dive into fasting now, more on exercise later. Fed vs. Fasted

But in the modern food environment, carbs and fat often come together in irresistible, hyperpalatable food like donuts, cakes, pastries, French fries, potato chips, nacho chips, and more. And yes, even nuts, seeds, and some dairy products. While he supports low-carb diets, Naiman says there may be negative consequences to eliminating carbs entirely. Gotcha. And you didn't normally eat two meals a day or three, or how do you sort of space your day out? Your lab tests and health markers are steadily improving or now in normal range. This means measures like fasting blood sugar, postprandial (after meals) blood sugar and hemoglobin A1c (measure of average glucose over three months) are all either improving or normal.What’s my particular direction and focus for Diet Doctor? It will be helping people maximize satiety per calorie using tools like protein percentage, energy density, and nutrient density,” Dr. Naiman says. 1 One of insulin’s many functions is to signal energy storage. Adipocytes (fat cells) store energy. Energy storage has a limit. When these fat cell fill up, the excess energy spills over into our bloodstream. At this point, insulin resistance is detectable in blood work as high triglycerides and high blood glucose. These high levels are due to insulin being unable to store energy in the already-filled fat cells — overflowing. 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.

We were curious about the P:E Ratios of some foods most people are familiar with, so we took Dr. Naimon's calculator out for a test drive. Here is what we learned: According to Dr. Ted Naiman, exercise is crucial in achieving optimal body composition. Exercise induces a stress on our bodies. We respond to that stress by building muscle. Muscle is metabolically expensive, so we have to convince our bodies to create it. One of the most efficient ways to do this is through Demand Training. I wrote The P:E Diet to clearly set out the relationship of protein to energy and to point out all the ways that our modern food environment clashes with our body’s needs for both.So what advice would Naiman give to someone who is having trouble getting started on their nutrition and fitness journey? Journal of the American Dietetic Association 2005: Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet [randomized controlled trial; moderate evidence] ↩ The right amount of protein is responsible for building, repairing, and maintaining body structures like muscle, bone, organ tissues, blood, hair, teeth, and nails. The right amount of fats and carbs provides energy and enables the body to run well without storing excess energy as body fat. Even though on paper, I was following this a vegetarian plant-based diet. That's supposed to be in the very healthiest. And I came from this Loma Linda blue zone, where everybody supposedly lives the longest. And I think what I learned from that is like, Oh, well, Diet, doesn't really matter. Like, who cares? You know, Diet is not that I'm, I'm looking around at all my fellow doctors from Loma Linda who are a plant-based and I'm like, okay, I've got all these people here who go way out of their way to eat the healthiest diet. The plant-based I, their doctors, nobody on earth has more knowledge about Diet then these healthy plant-based doctors in Loma Linda, and none of them look particularly good.

Naiman raises his own dopamine levels by playing Ultimate Frisbee, playing bass in bands, and doing his bodyweight workouts. Low carb diets– When we lower carb consumption, we increase fat burning. By using fat as the primary source of fuel, we become more efficient at burning fat.

The Benefits of a PE Diet Meal Plan

Well? So what I like is some sort of carbohydrate Periodization right. So my theory is that, you know, humans maybe didn't have access to a carbohydrate in a 24 seven, three 65. And we see animals living in the wild, they'll have a, a, a, a colder season or a range of your season or a darker season, or a season will have a son. And then the foods they're eating are lower in carbohydrate. So like, you know, you look at the, you know, if you look at your average gorilla or something, there's a rainy season where they are eating way more leaves. And the Protein percentage of their diet is a lot, a lot higher.