In a high-energy state, our protective hormones such as progesterone, pregnenolone, and DHEA are balanced, and stress hormones such as cortisol, adrenaline, and glucagon are low. In this high-energy state, we have abundant energy we can sustain throughout the day; our cognitive abilities are good; we can handle stressful situations well; we are happy, have a positive outlook on life; and we are driven and motivated to achieve our goals. We can also lose body fat and build muscle more easily.

If the process of energy production is impaired and we cannot produce enough energy, this leads to degeneration and the inability of the body to deal with the environment and function at its best. When the body cannot produce adequate cellular energy, we see symptoms of the low energy state.

Some common symptoms of the low energy state include the following:

Stress hormones such as cortisol, adrenaline, and glucagon are elevated under stress and break down the body to produce energy when there is a lack of energy from food or when the ability of our cells to make adequate energy is impaired. The bioenergetic model of health believes that over time, this will lead to more serious health conditions such as chronic disease.

Pro-metabolic foods in the bioenergetic model of health are those that contain high amounts of bio-available nutrients that the body can easily digest and extract nutrients from. These foods often contain high amounts of fat-soluble vitamins A, D, E, and K, which are considered extremely important for hormonal health and maintaining a healthy metabolism. These include good-quality animal products such as meat, fish, organ meats, shellfish, eggs, and dairy if tolerated well. Plant-based foods that are easy to digest, such as ripe fruit, fruit juices, potatoes, and other root vegetables, are recommended.

One of the foundational principles within the bioenergetic model of health is improving and maintaining gut health. Eating foods that take longer to digest can feed bacteria in the gut, which then release endotoxin (lipopolysaccharides). This can damage the gut and even cause autoimmune reactions. Whole grains are seen as a net negative due to the higher amounts of anti-nutrients they contain, such as phytates, lectins, and trypsin inhibitors. Gluten is also problematic and difficult to digest for many people.

Eating foods that are harder to digest can be problematic due to the relationship between gut health and serotonin. When we eat foods that are hard to digest, we can feed bacteria in the gut, which produce endotoxin. When the gut is irritated by stress from endotoxin, fibrous foods, chemicals, drugs, and alcohol, serotonin production is increased. Endotoxin also disrupts energy production.

In the bioenergetic model of health, serotonin is not seen as the ‘happy’ hormone, and elevated levels are seen as extremely detrimental. Serotonin could be driving schizophrenia, psychosis, PTSD, depression, anxiety, and other mental health issues according to the bioenergetic model of health.

This runs counter to the mainstream view, however, a recent review has also called into question previously held views on serotonin and its role in depression. In the bioenergetic model of health, there is not a deficit of serotonin in depression, there is an excess.

Carbohydrates are considered extremely important and beneficial due to their pro-thyroid and anti-stress effects on the body. Glucose is the fuel that the liver uses to convert thyroid hormones T4 to T3, and therefore consuming adequate carbohydrates is considered extremely important. The more thyroid hormones converted, the healthier your metabolism. Simple sugars such as those from fruit, fruit juices, and honey are recommended due to their digestibility, high nutrient density, and beneficial effects of fructose and glucose working together to balance blood sugar.

Starches can also be included if tolerated well; however, easier-to-digest sources are recommended, such as well-cooked potatoes (skin removed) and other root vegetables, as well as more processed grains such as white rice. It is recommended to include some saturated fat when you consume starch to help balance blood sugar. Having some fruit with starch will also have the same effect.

Pro-metabolic eating involves eating regularly throughout the day to balance blood sugar levels and keep stress hormones low. Balancing your meals with protein, carbohydrates, and fat is recommended. This can look different depending on the health of the individual. Healthier individuals can go longer between meals without having a stress response (the body releases cortisol and adrenaline to make glucose and maintain blood sugar). Individuals in a poor metabolic state, with poorer liver health, and who are overly stressed will benefit from eating more often throughout the day to balance their blood sugar. For most people, eating 3-5 meals with 3-5 hours between meals works well.

Fasting is not recommended in the bioenergetic model of health because of the increased stress hormones that are released to keep blood sugar stable when we do not consume regular meals. The healthier you are the better your body will be able to handle fasting, however, it is still seen as detrimental to metabolic health over the long term.

The stress hormones are elevated to provide energy to the body when there is insufficient energy coming in from food in the form of glucose, from carbohydrates. The body does this because it must maintain blood sugar levels at a certain range, and will even break down its tissues to maintain this. When our blood sugar drops too low, it can’t supply adequate energy to our brains. This results in a stress response.

Stress occurs when we do not have enough energy. The stress hormones are then used to increase energy production.

The bioenergetic model of health views all three macronutrients as important and does not remove or restrict whole food groups, as can be seen in other nutritional philosophies. A higher carbohydrate approach is recommended for healthy individuals, although individuals in poorer metabolic states may benefit from a lower-carb approach initially. Over time, the goal is to reintroduce carbohydrates as their metabolism improves and they can use glucose better.

Adequate daily protein is also seen as important; however, consuming excess protein is seen as detrimental, especially as it can often come at the expense of carbohydrates in the diet. This is often seen in the fitness industry. Fat is kept low to moderate for most individuals, with an emphasis on saturated and mono-unsaturated fats to support hormonal health.

It is recommended to consume carbohydrates with protein to help balance blood sugar. Eating protein on its own can cause a stress response and lead to blood sugar issues. A general guideline is to consume double the amount of carbohydrates in grams compared to protein in each meal.

Saturated fats are seen as the healthiest fats to consume within the bioenergetic model of health. This is because they are stable when exposed to heat and light and do not break down in the body and cause inflammation. Animal fats from healthy sources are recommended, as well as coconut oil for its metabolism-boosting effects. Mono-unsaturated fats, such as those from olive oil and avocados, can be included in moderation.

Polyunsaturated fats such as those in nuts, seeds, and grains are considered detrimental to metabolic health, especially when consumed in excess. Nuts and seeds contain high amounts of polyunsaturated fats, which directly suppress thyroid function, slow metabolism, increase cortisol, decrease digestive enzymes, and impair cellular metabolism. They also contain anti-nutrients and are not a high-quality source of protein. These can still be consumed in small amounts; however, they are not seen as a necessity.

Industrial seed oils such as sunflower and canola oil are seen as extremely problematic due to their high amounts of polyunsaturated fats. They are also extremely unstable when exposed to light and heat, such as in the human body, and when heated. These fats directly inhibit cellular respiration and interfere with the cells’ ability to use glucose according to the bio-energetic model of health. They should be severely limited or avoided completely.

Meat from ruminant animals such as cows, sheep, bison, and venison is a great source of protein and fat. This is because ruminants have a significant capacity to convert polyunsaturated fats in their diet into saturated fats. This means even animals fed on high polyunsaturated fat diets, as is common in commercially produced meat, will still have a relatively low amount of polyunsaturated fat. Fat in these animals will mostly consist of mono-unsaturated and saturated fats.

Non-ruminant animals such as chickens and pigs will contain a high amount of polyunsaturated fat if fed on a high polyunsaturated fat diet. If you are going to eat chicken or pork, it is best to limit your consumption and choose lower-fat options, unless you can source animals that are not fed on high polyunsaturated fat diets.

It is recommended to balance your protein sources to avoid the overconsumption of the inflammatory amino acids tryptophan and cysteine, which are found in higher amounts in muscle meats. Consuming some bone broth, gelatin, or collagen powder with your muscle meats will balance out these amino acids as they contain higher amounts of the pro-metabolic amino acids glycine and proline. Other protein sources that contain less inflammatory amino acids include organ meats, shellfish, and dairy products.

Dairy is highly recommended within the bioenergetic model of health due to its high calcium-to-phosphorus ratio. Pro-metabolic foods such as meats have a high ratio of phosphorus to calcium, so consuming adequate calcium in the diet is seen as extremely important to balance the calcium-to-phosphorus ratio. Calcium also supports energy metabolism, inhibits fat-forming enzymes, and lowers parathyroid hormone (PTH), which is considered beneficial in the bioenergetic model of health.

Legumes are hard to digest and are goitrogenic (suppress thyroid functioning). Soy is a phytoestrogen (plant estrogen) and is also goitrogenic, and most soy is genetically modified and highly processed. If you are going to consume soy, use fermented soy products such as tempeh and natto.

Raw vegetables and leafy greens are high in cellulose and insoluble fibre, which cannot be properly digested by our stomachs and can create digestive issues. Vegetables should be well-cooked and can be used in moderation if they do not cause digestive issues, although they are not necessary.

Overly restricting calories through excessive dieting is stressful on the body, especially in the long term, and will also lead to nutritional deficiencies and a lower metabolic rate. When the body senses a lack of energy, vital processes in the body are prioritised, and resources are pulled away from less important processes, leading to symptoms of the low-energy state.

Adequate sunlight exposure is heavily emphasised due to its positive effects on cellular respiration and metabolism as a whole, as well as important neurotransmitters such as dopamine. It also plays a vital role in setting our circadian rhythm, which is important for sleep. The bioenergetic model of health also addresses the detrimental effects of darkness and overexposure to blue light from modern lighting and technology.

Using beneficial wavelengths in red light is recommended to counter the unnatural lighting we are exposed to from blue light from modern lighting and technology such as TV screens and smartphones, especially in the evening to improve sleep quality. Red light therapy is also seen as a useful tool to improve metabolism. Red light Therapy (RLT) is thought to work by producing a biochemical effect in cells that strengthen the mitochondria where energy is produced.

Creating a lifestyle that is rich in creativity and exploration, and following your desired life path, are important in the bioenergetic model of health. Performing repetitive tasks day after day that are not stimulating is seen as detrimental to metabolic health. Think the modern 9-to-5 work life!

Learned helplessness is a biological condition that is created when an individual is in a situation or environment where they believe they are unable to escape stress. As the name implies, this can be learned and can be a real or perceived absence of control over the outcome of a situation. In learned helplessness, the level of serotonin is high, and an excess of serotonin helps to create the state of learned helplessness, which can then affect our metabolic health. Learned helplessness and serotonin are strongly correlated.

We can see why learned helplessness can be a problem for many people in the modern world. Being stuck in jobs and financial situations that people feel they are unable to escape is a major cause of learned helplessness. Unlearning negative thought patterns and limiting beliefs, which are often learned from society, and making a plan to escape a negative situation, as well as focusing on a positive future, can be a way out of learned helplessness.

Exercise is seen as a net positive within the bioenergetic model of health when performed in the right amounts and the individual is in the high energy state, consuming adequate carbohydrates, and is not overly restricting calories. Strength training is recommended to build muscle and increase the metabolic rate. Excessive amounts of cardiovascular exercise, such as endurance work is seen as overly stressful on the body and detrimental to the metabolism and thyroid health.

The bioenergetic model of health views weight gain and the inability to lose body fat as a symptom of an unhealthy metabolism and a low energy state. Some proponents of the bioenergetic model of health believe obesity is caused by a lack of energy, not an excess of energy in the form of calories. They state that the food an obese individual is consuming is unable to be fully converted into energy at the cellular level and is instead stored as body fat. This can result in a lack of energy and will result in the individual wanting to eat more food, which will result in more fat gain.

The bioenergetic model of health seeks to address weight gain and fat loss by restoring a healthy metabolism and addressing the low-energy state. When the body is healthy, the protective hormones such as progesterone, pregnenolone, and DHEA are balanced and the stress hormones are low, a healthy body weight will be achieved. The bioenergetic model of health does not believe using a calorie deficit to try to lose body fat is a good idea, as it places more stress on the body and will further damage the metabolism.

Improving metabolic health will likely lead to weight loss over time, and it may be a good option for some individuals, especially those with a history of overly restrictive diets. If the priority is health and improving metabolic rate, slowly increasing calories as well as introducing a pro-metabolic eating approach is probably a good idea.

For individuals in better health, whose priority is fat loss we would still recommend a small calorie deficit. Although restricting calories is a stress on the body and is not ideal for a healthy metabolism, the net benefit of losing excess weight is likely beneficial, when done correctly. We implement many of the principles of the bioenergetic model of health into our overall health and fitness philosophy. Some of the strategies we use to minimise the negative effects of a calorie deficit include the following:

Some potential benefits of pro metabolic eating and the bioenergetic model of health include:

We implement many of the principles of the bioenergetic model of health into our overall health and fitness philosophy, and many of the strategies we use are influenced by it. In our coaching program, we will implement more or less of these depending on the client. We find using a macros-based approach as is commonly used within the fitness industry combined with principles of the bioenergetic model of health to be a highly effective strategy for improving body composition, building muscle, and losing body fat over time.

Some of the main principles we use that are influenced by the bioenergetic model of health include the following: