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

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Remember the math above! We are adapted to eat a diet that is higher in protein than our modern diet. Put differently, in the past Protein (N)[nutrients] was widely available, but Energy (C)[carbohydrate & fat] was scarce. A – liver, dairy, green veg, yellow fruit; B – vegetables, wholegrain cereals, peanuts; C – citrus fruit, vegetables; D – oily fish, eggs. So what does this mean for us? Avoid high carb, high fat, high energy ( low protein ) foods. This gives us guidelines for what we should eat but what about when we should eat? Okay, so all of these chronic degenerative diseases that we have that are related to hyperinsulinemia, you know, a metabolic syndrome, insulin Resistance high insulin levels, these are all really caused by having too much energy in your body. You've literally tried to store too much energy. Now, a human story, you know, the vast majority of their energy over nine, 9% is fat. So you really have too much fat in your body.

I became obsessed with figuring out what was happening with my patients who tried low-carb or keto eating but did not get good results. I’ve seen so many patients in my practice go on keto, lose 20 pounds, get fat-adapted, feel great and then stall out super hard,” Dr. Naiman says.As noted earlier, one of the reasons it may be working so well is that when you reduce your carbs, you automatically increase the protein percentage in your diet. In other words, when you eat fewer carbs, the amount of calories you are getting from carbs dramatically falls and the percentage from protein (with fat attached) goes up, making the protein less diluted in your diet.

If you are happy with your weight loss and health results on your current keto or low-carb diet, stay the course. You are likely getting enough protein and not too much excess energy. Post-agricultural humans had shorter stature, smaller brains, and poorer bone and dental health compared to hunter-gatherers. This was a direct result of the drop in dietary quality with the advent of agriculture: more energy, but less protein and minerals.” P:E Diet by Naiman & Shewfelt, p. 36.And then you have, you know, hyperinsulinemia metabolic syndrome, prediabetes diabetes, the whole spectrum of chronic degenerative C is that I've labeled Energy Toxicity in the, in the book. Oh no, go ahead. I was going to say potassium. We were, would you say a good place to get potassium from? So what is it about this combination of carbs and fats that is so dangerous? Carbs and fats together produce a dopamine like reward, making them highly addictive. Think about the foods that contain this combination. Pizza, reeses, bagel with cream cheese, potato chips, cake. All of these foods are highly addictive and drive overeating. Studies show when you feed a high carb, high fat and high energy diet (candy bar) to an omnivore, they will overeat by 30-40%. And I think that this is culminated into the, the book I wrote last year, the PE Diet, which is basically just everything I've gleaned from diet and exercise over the years, working with patients to try and things, myself researching the primary medical literature, and, you know, that's, this is kind of where I've ended up. And it's just been a really interesting journey. And I certainly don't feel like I've arrived yet. It's just a constant process of like learning and, you know, I I've changed over the years and iterated, but I'm, I'm constantly trying to basically do the best I can with the knowledge I have so far. You know what I mean?

Nature Metabolism 2021: Postprandial glycaemic dips predict appetite and energy intake in healthy individuals [non-controlled study; weakevidence] I have the kindle version of his book (the hardcover one is eye wateringly expensive) and it’s clear and well written, but not essential for grasping the concepts. Right. And, and, and, and have, you know, things that are higher Protein and maybe moderate fat's in the middle of the day. I found that effective for me. Oh yeah. And I, and I, and I agree, I, I mainly do the same type of window sometimes I'll shrink it a little bit and, and depending on my activity level as well, do you do cardio, do you do any Resistance training as well?

Protein Percent

How do you know if you might benefit from tweaking your low-carb diet to increase your protein percentage? This style of workout is highly effective. One can spend less than 20 mins. a day exercising at home ( or on the go ) and get the stimulus needed to build muscle and cardiovascular health. Our summary In fact, in recent years it has become increasingly clear that the human body has a strict, highly regulated requirement for protein. 3 However, it is my clinical experience that there are some reasons why you might want to consider including some carbs in your diet.