The Energy Blueprint Podcast

I recently had the pleasure of interviewing Dr. Stephan Guyenet, an obesity researcher with a Ph.D. in neuroscience who spent 12 years studying the science of body fatness. His groundbreaking work has completely changed how I think about fat loss and nutrition science. This conversation is one I've been looking forward to for years. Dr. Guyenet challenges one of the most popular narratives in health today: that carbs and insulin are the primary drivers of fat gain. We dive deep into the scientific evidence that contradicts this widely-believed hypothesis, and it's eye-opening. If you've ever wondered why the low-carb movement became so dominant despite conflicting research, this episode will give you answers. In this podcast, Dr. Guyenet and I discuss: Why the carbohydrate-insulin hypothesis of obesity doesn't hold up to scientific scrutiny How animal studies prove dietary fat is just as fattening as carbs without raising insulin Why lean populations worldwide eat high-carb diets and stay lean (the Japan paradox) What calorie-controlled metabolic ward studies reveal about low-carb vs. low-fat diets How Gary Taubes' narrative became mainstream despite contradicting research evidence The evolutionary mismatch theory: why our brains misfire in the modern food environment How dopamine and brain reward circuits drive overeating of junk food Why controlling your food environment is more powerful than willpower The satiety per calorie equation and why adding fat to meals backfires Practical strategies to lose fat by engineering your food environment and choosing whole foods

My good friend Jason Prall has one of the smartest minds I know in the health space. He's a filmmaker, author, and health educator who created The Human Longevity Project, a nine-part film series that's honestly one of my favorite health documentaries of all time. In this conversation, we dive deep into something most people miss: how your childhood experiences and emotional traumas directly impact your energy levels and physical health. We explore the ACE study, intergenerational trauma, and how your nervous system is either working for you or against you. Jason shares how the beliefs and patterns you developed as a child are still running in the background of your life, draining your energy and keeping you stuck in fight-or-flight mode. But there is good news: once you understand this, you can change it. Jason walks through practical tools you can use today to shift your nervous system, heal your attachment patterns, and start extracting energy from your environment more efficiently, whether you're dealing with chronic fatigue, anxiety, or just feeling stuck. In this podcast, Jason and I discuss: How your body extracts energy from the environment and why most people are wasting theirs • The ACE study and why childhood experiences predict adult disease better than genetics How micro-traumas and perfectionism create invisible patterns that sabotage your health The polyvagal theory and the three nervous system states that determine your energy levels Why you might be stuck in freeze mode and how to recognize it The connection between your beliefs, your nervous system, and your mitochondrial function Practical breathwork techniques to shift from sympathetic overdrive to parasympathetic rest How attachment styles formed in childhood are keeping you from connection and healing The power of intention, meditation, and - amazingly - biophotons in optimizing your energy Why disease is actually your greatest teacher and how to become grateful for your symptoms

I recently sat down with my close friend and coworker Alex Leaf, a certified sports nutritionist and researcher, to dive deep into some of the most pervasive nutrition myths out there. What impressed me most about our conversation was his ability to cut through the noise and bring real science to topics that are often clouded by dogma from different dietary camps. We spent hours debunking myths from the low-carb crowd, the vegan community, and mainstream nutrition advice. Alex brings a level of nuance and evidence-based thinking that's rare in the health space. Whether you're confused about protein, worried about cholesterol, or trying to understand why you can't lose weight, this episode has answers backed by actual research. In this podcast, Alex and I discuss: • How fat cell dysfunction - not just excess calories - is the central issue driving most diet-related chronic diseases like diabetes and heart disease • Why the "carbs make you fat" narrative is scientifically inaccurate and what actually drives insulin resistance • The surprising truth about protein: why more is better as you age, and why protein restriction might not extend human lifespan • How excess energy in your bloodstream - versus the fat on your body - damages your heart, brain, and nerves • Why cholesterol numbers matter, but not in the way conventional medicine or the keto crowd thinks they do • The myth that saturated fat universally raises LDL: how the milk fat globule membrane changes everything • Why combining high-fat and high-carb meals prolongs blood sugar elevation and can sabotage your diet • The evidence-based case for collagen and glycine supplementation for joint health, skin, and longevity • How observational data gets misused to make false claims about animal protein and cancer • 3 practical nutrition priorities that actually matter for health, energy, and disease prevention

I recently had an interesting conversation with Dr. Eric Zielinski, a public health researcher and aromatherapy expert who completely changed my perspective on essential oils. Years ago, I thought they were just hippy-dippy new age nonsense. But the science is real, and the applications are powerful. Dr. Zielinski has dedicated his career to educating people about essential oils without any financial bias—he doesn't sell them. This means he can tell you the truth about what actually works, what's dangerous, and how to use these plant medicines safely and effectively. In this episode, we discuss how essential oils work in your body, why most people are using them wrong, and the specific oils that can transform your energy, sleep quality, and stress levels. We also discuss the shocking truth about synthetic oils and how to protect yourself from fake products. This podcast was initially released in January 2018 In this podcast, Dr. Zielinski and I discuss: The fact that essential oils are volatile organic compounds and how they actually work in your body The critical difference between pure essential oils and synthetic knockoffs (75% of market oils are fake) How to safely dilute and apply essential oils to avoid burns and sensitization The three primary methods of using essential oils: topical, internal, and inhalation The specific oils you should try for energy, sleep, and stress Why minimizing your toxic load is the first step to increasing your energy naturally How to make your own non-toxic hand sanitizers and personal care products The shocking truth about Glade plugins, synthetic fragrances, and their neurotoxic effects How to do a detox bath and support your body's natural detoxification process The empowerment that comes from taking control of your health with plant-based medicine

You've probably heard that gut health matters, but did you know your gut problems might not show up as digestive symptoms at all? In this episode, I sit down with Dr. Michael Ruscio to uncover the hidden connections between your gut and your overall health. Dr. Ruscio is a clinical researcher and bestselling author of "Healthy Gut, Healthy You." He's spent years cutting through the dogma in both conventional and alternative medicine to find what actually works. His research has been published in peer-reviewed journals, and he speaks at integrative medical conferences around the world. Today, we dive deep into why common gut tests might be misleading, how to figure out what diet actually works for YOUR body, and the practical steps you can take starting today to heal your gut. This episode was initially released in September 2018 In this podcast, Dr. Ruscio and I discuss: How gut problems can manifest as non-digestive symptoms like joint pain, insomnia, and anxiety Why most gut tests are not clinically validated and what to do instead The truth about gluten sensitivity Why listening to your body is more powerful than relying on test results The difference between SIBO and other forms of gut dysbiosis and what the science actually shows How to determine if a Paleo diet or low FODMAP diet is right for your unique gut His theory on the three categories of probiotics and why one type might work when others don't How the gut-brain connection affects your mood, energy, and mental clarity Why restrictive diets often fail and how to expand your diet while staying healthy The step-by-step algorithm Dr. Ruscio uses to help patients heal their guts naturally

In this episode, I am speaking with Morley Robbins about his novel hypothesis that chronic fatigue (and most chronic disease) is caused predominantly by copper dysregulation. This is a fascinating idea that I allow him to explore in depth, while also pushing back a bit at times on the idea that health can be reduced to any kind of simple mineral issue. I think Morley is a fascinating guy with a lot of valuable and novel ideas, and I hope you'll listen in to what he has to say.

In this episode, I am speaking with Dr. Joseph Mercola—a certified family physician and a pioneer in the natural medicine realm. We will talk about the biggest problems with health today, blood flow-restricted exercise, burning fat, deuterium depletion, vitamin D, and more. In this podcast, Dr. Mercola will cover: The difference between treating disease and creating health How his beliefs around health has evolved throughout his career The first steps towards a healthier nutrition The importance of mitochondria in health The SCARY statistics about nutrition consumption in the U.S. The potential dangers of EMFs How to use blood flow-restricted exercise to build muscle The biggest problem with studies on the ketogenic diet What deuterium is (And why the quantity of deuterium in the cell matters) The importance of vitamin D (And why getting vitamin D from the sun is the BEST way to increase vitamin D levels And much, much more!!!

Today, I'm excited to share my conversation with Emily, founder of Ziva Meditation and one of the most insightful teachers I know when it comes to meditation, personal growth, spirituality, and manifestation. One of the central themes of our discussion is the idea that our deepest desires may have more meaning than we realize. Rather than viewing desire as something to suppress or ignore, Emily sees it as a source of guidance. The things we are most drawn toward may reveal important clues about our growth, purpose, and the direction life is inviting us to move. At the same time, she believes meaningful goals often surface unresolved fears, insecurities, and limiting beliefs. Instead of seeing those challenges as roadblocks, Emily views them as invitations to grow. We also explore a fascinating perspective on how reality is shaped. Emily argues that manifestation is happening all the time, whether we're aware of it or not. The thoughts, beliefs, emotions, and assumptions we carry each day may be quietly shaping the experiences we create and attract. Whether or not you consider yourself interested in manifestation, I think you'll find this conversation thought-provoking because it ultimately centers on questions we all wrestle with. In this podcast, Emily and I discuss: Why she believes desire can serve as a powerful catalyst for personal growth The difference between pursuing goals from a place of fulfillment versus a place of lack How meditation may help uncover the beliefs and emotional patterns shaping your reality Why meaningful goals often bring unresolved fears, insecurities, and limiting beliefs to the surface Emily's perspective on spirituality and the importance of connecting with unseen aspects of life The relationship between manifestation, nervous system regulation, and emotional well-being Why self-awareness may be one of the most important ingredients for creating lasting change How meditation and other practices help people access deeper states of awareness The role of presence, intentionality, and emotional resilience in shaping the future Why Emily views manifestation as a powerful tool for transformation rather than simply a method for getting what you want Take the Next Step: Join the Free Magic Maker Live Experience If today's conversation resonates with you and you're tired of feeling like you're pushing uphill to reach your goals, Emily is hosting a free, 3-day live event called Magic Maker. On July 16, 21, and 23, she will be sharing her 4-part formula—a potent blend of ancient wisdom and modern neuroscience—designed to help you dissolve stress at a cellular level and create from a state of alignment rather than burnout. It's the perfect practical deep-dive into the concepts we explore in this episode. 👉 Click here to save your free spot for Magic Maker

In this episode, I am speaking with Dr. Daniel Stickler—co-founder of The Apeiron Center for Human Potential—about the best peptides for boosting mitochondria, brain health, and longevity. In this podcast, Dr. Stickler will cover: What are peptides? The various areas peptides can help with (You will be shocked!) The amazing benefits of Epitalon peptide for longevity The best peptides for brain function and productivity Can peptides help with autoimmunity and chronic infections? The different parameters used to assess age (It is not what you think) Health span versus lifespan: which one is most important? How growth hormones boost anti-aging (Should you be concerned about IGF1?) The best peptides for boosting mitochondria

In this episode, I'm speaking with Dr. Jason Hawrelak, world-renowned microbiome expert, gastrointestinal specialist, and author of over 60 research papers dedicated to gut health. He is, in my opinion, one of the foremost gut/microbiome experts on the planet. So this is a MUST-listen. In this podcast, Dr. Hawrelak and I discuss: The invisible but highly active "organ" that affects everything from mitochondrial function to our nervous system to cancer treatment outcomes The truth behind microbiome testing and what to know before you get your results 3 primary connections between your microbiome and mitochondria The mitochondrial poison some people produce in their own GI tract connected to Alzheimer's, blood sugar dysregulation, and neurotransmitter imbalance 2 GI and mitochondrial-damaging substances that most Americans consume every day The crucial short-chain fatty acid created by your microbiome that feeds your colon…and your mitochondria

In this episode, I am speaking with Dr. Eric Gordon, MD, who has spent the last 40 years helping his patients overcome chronic complex illnesses by focusing on mitochondria and cellular communication. We will discuss the Cell Danger Response, mitochondria, lifestyle, and much, much more.

There are moments in life when the old version of you stops working, but the next version hasn't arrived yet. A relationship ends, or a career changes direction. A long-held identity begins to crack. The things that once gave you certainty no longer fit, yet what comes next remains unclear. It's uncomfortable, disorienting, and most people do everything they can to escape it. According to my guest today, those in-between periods may be some of the most important moments of our lives. Today, I'm excited to share my conversation with Telfer McCognahay, founder of Ecotone Academy, whose work focuses on helping people navigate major life transitions and uncover the opportunities hidden within them. Telfer believes that many of us spend years building our lives around what he calls a "provisional identity": our job, accomplishments, social roles, relationships, or other labels we use to explain who we are. The problem is that these identities are often far more fragile than we realize. Growth often requires old stories, outdated coping mechanisms, and limiting identities to fall away so something more authentic can emerge. In this fascinating conversation, we explore what happens when life places us in what Telfer calls an "ecotone": a transition zone between who we have been and who we are becoming.

What if some people diagnosed with chronic fatigue, fibromyalgia, autoimmune disease, anxiety, or even early Alzheimer's are actually dealing with an underlying infection that was never properly identified? Today, I'm sharing my conversation with Dr. Richard Horowitz, a board-certified internist who has treated more than 13,000 patients with Lyme and tick-borne disease over the last four decades, many of whom had already seen countless doctors and collected diagnoses like chronic fatigue syndrome, fibromyalgia, depression, anxiety, multiple sclerosis, and early dementia before discovering Lyme may have been part of the picture. Dr. Horowitz calls Lyme "the great imitator" because its symptoms can overlap with so many other conditions, and since 2016, Dr. Horowitz has published 11 papers on treatment approaches. In one of his latest studies, he and his colleagues explored a possible connection between Lyme disease and Alzheimer's biomarkers, reporting major improvements in certain inflammatory and cognitive-related markers after treatment. We discuss his broader "MSIDS" model, which looks at chronic illness through a much wider lens. Instead of looking for one single cause, the model examines multiple overlapping factors that may contribute to illness, including infections, toxins, gut dysfunction, nutrient deficiencies, sleep issues, immune imbalance, and inflammation. In this podcast, Dr. Horowitz and I discuss: Why Lyme disease is called "the great imitator" and how it can resemble chronic fatigue syndrome, fibromyalgia, multiple sclerosis, anxiety, depression, and Alzheimer's disease The often-overlooked migratory pain that is one of the hallmark symptoms of chronic Lyme The Lyme symptom questionnaire, which he developed and validated on 6,400 patients How research from Johns Hopkins and other universities changed our understanding of Lyme as a persistent infection Why Dr. Horowitz began using drugs like dapsone and rifampin in Lyme treatment protocols His published research on dapsone combination therapy and the improvements he has observed in patients His recent findings on Lyme disease and Alzheimer's biomarkers, including reductions in tau217 levels Dr. Horowitz's unique MSIDS model and the many overlapping factors that may drive chronic illness Why chronic illness rates continue rising and what conventional medicine may still be missing Why Dr. Horowitz believes recovery is possible, even for patients who have been sick for years

In this episode, I am speaking with Emily Fletcher – the founder of Ziva meditation – about why you should tab into your sexuality to manifest your goal and dreams. In this podcast, Emily and I discuss: · The secrets of sacred sexuality · The link between sex and the divine · How to use orgasms to level up your potential · The power of GOYA (Get Off Your Ass)

Most people think fatigue is simple. You're tired because you didn't sleep enough. Or you're stressed. Or maybe you just need more caffeine. But what if you've addressed all those factors and are still fatigued? Today, I'm joined by Dr. Evan Hirsch, a physician who has helped thousands of people recover from chronic fatigue after experiencing it himself. And according to Dr. Hirsch, fatigue is rarely caused by one singular thing. When you look deeper, a pattern emerges. Hidden infections, environmental toxins, nutrient deficiencies, poor sleep quality, and nervous system dysfunction often show up together. Once you start connecting these dots, fatigue stops looking like a simple problem and starts looking like a signal. In this episode, Dr. Hirsch and I break down the real drivers of low energy and what it actually takes to fix them, not just manage symptoms. This episode was first released in June 2017 In this podcast, Dr. Hirsch and I discuss: Why fatigue is often driven by multiple root causes, not just lack of sleep, stress, or an isolated virus How toxins, mold, and environmental exposures can silently drain your energy, and why they need to be addressed slowly versus "hard and heavy" Why poor sleep quality, not just sleep duration, is often the real issue Why many people wake up at night (and what it really means) How hidden infections, yeast, or even parasites may contribute to fatigue and long-term brain health Why morning habits can improve sleep and energy more than nighttime routines The three supplements Dr. Hirsch leans on the most when working with chronic fatigue patients How addressing root causes can lead to lasting improvements in energy

Most people think weight loss is simple: eat less, move more, push through the fatigue. But what if that approach is exactly why so many diets fail? Today, I'm joined by Dr. Susan Peirce Thompson, a PhD in brain and cognitive sciences who studies the neuroscience of eating behavior and long-term weight loss. According to Dr. Susan, fatigue during dieting is a short-term feeling that should ease over time…with the right approach. When you cut calories, your body doesn't just burn fat and carry on. It responds. Metabolism slows, energy drops, and hormones shift in ways that are normal but may make you feel tired. However, Dr. Susan's work challenges the idea that dieting has to mean constant hunger and fatigue. According to her data, hunger actually drops to very low levels when the right strategy is in place. Her approach is different. She believes sustainable results don't come from pushing harder. They come from working with your biology in ways that reduce fatigue, stabilize appetite, and support long-term adherence. In this episode, Dr. Susan and I break down why dieting so often leads to rebound weight gain and what to do instead. (This episode was initially released in May 2017)

Dr. Tal Ben-Shahar taught the most popular course ever at Harvard and is one of the world's top happiness experts. He defines happiness not as temporary pleasure (like going to the beach or eating ice cream), but as "whole person well-being," captured in his SPIRE framework: Spiritual, Physical, Intellectual, Relational, and Emotional. One of the most powerful studies Dr. Ben-Shahar shares is about janitors, nurses, and doctors working in the same hospitals doing identical work…yet some saw their work as a "job" (something they had to do for a paycheck), others as a "career" (focused on climbing the organizational hierarchy), and others as a "calling" (meaningful work that matters). The janitors who saw their work as facilitating patient healing were happier and performed better than doctors who saw their work as just a job. Surprisingly, research shows there is NO connection between IQ and happiness. But there IS a strong connection between using your intelligence (being curious, asking questions, and lifelong learning) and happiness. Curious people are not just happier and more successful, they also live longer!

In this episode, I speak with Dr. Alan Christianson, a board-certified naturopathic endocrinologist and the founding president of the Endocrine Association of Naturopathic Physicians and the American College of Thyroidology . We'll discuss his new book, the Hormone Healing Cookbook , and specific foods for resolving pesky symptoms driven by hormonal changes in midlife.

In this episode, I'm speaking with Caroline Alan, the self-proclaimed "Mineral Geek." She shares her history of serious health problems, including gut inflammation, periodontal disease with bone loss in her teeth, recurring sinus infections, brain fog so bad she left her corporate career, and lifelong insomnia. But her health completely transformed thanks to a chance suggestion from her business partner to try liquid minerals. Caroline is now passionate about sharing the connections she's found between mineral depletion, replenishment, and cellular function. She's also a soon-to-be published author; her book, The Mineral Reset: The Essential Guide to Replenishing Your Body and Restoring Your Health, will be available at the end of April.

Most people think body fat is the problem. If you gain weight, the goal is simple: eat less, burn more, and try to get rid of it. But what if that way of thinking is fundamentally flawed? Today, I'm joined by Dr. William Li, a world-renowned physician and scientist who has led the development of more than 30 new medical treatments that impact care for over 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. Dr. Li has spent decades studying the biology of metabolism, fat, and disease. In his view, body fat itself is not the enemy. In fact, it plays a critical role in your health. The real problem begins when fat becomes excessive, dysfunctional, and inflammatory, disrupting the systems that regulate metabolism and energy balance. This shift in perspective changes everything.