Insights from ‘The Energy Paradox’ by Dr. Steven Gundry

Question 1

What is the ‘energy paradox’ according to Dr. Steven Gundry?

Answer 1

It is the phenomenon where people eat plenty of ‘healthy’ food yet feel under-fueled due to inefficient energy production in the mitochondria.

Question 2

What is the primary role of mitochondria in cells?

Answer 2

Mitochondria act as the ‘powerhouses’ of cells, converting raw materials into ATP, the body’s energy currency.

Question 3

Fill in the blank: The more ATP your mitochondria output, the more ____ you enjoy during the day.

Answer 3

energy

Question 4

True or False: Muscle and liver cells can contain up to 2000 mitochondria each.

Answer 4

True

Question 5

What does ATP stand for and why is it important?

Answer 5

Adenosine triphosphate; it is the main energy carrier in cells.

Question 6

How does metabolic flexibility benefit energy levels?

Answer 6

It allows the body to alternate between burning glucose and fatty acids, optimizing energy levels and efficiency.

Question 7

At what point does the body begin to switch from glucose to fatty acids as its primary fuel source?

Answer 7

After about 10-12 hours of not eating, once glucose reserves are used up.

Question 8

What is one major benefit of intermittent fasting on energy?

Answer 8

It promotes the switch to fatty acid burning, leading to an energy boost as the body becomes metabolically flexible.

Question 9

Describe a simple method to start intermittent fasting according to the document.

Answer 9

Gradually shrink your eating window by 30 minutes each day until you reach an 8-hour feeding window.

Question 10

True or False: Studies suggest an 8-hour feeding window can help reduce insulin resistance and promote weight loss.

Answer 10

True

Question 11

What are ‘mono-diets’ and why might they be effective in the short term?

Answer 11

Mono-diets focus on one macronutrient, making digestion simpler for mitochondria, which can help with weight loss and energy restoration.

Question 12

What is a potential downside of long-term mono-diets?

Answer 12

Mitochondria struggle to adjust if the diet changes, leading to low energy, weight gain, and insulin resistance.

Question 13

What is a ‘mono-meal’ and how does it help?

Answer 13

A meal focusing on one macronutrient; it eases digestion without the long-term downsides of a mono-diet.

Question 14

Fill in the blank: The gut has over 1 trillion bacteria, which are often called our gut _____.

Answer 14

buddies

Question 15

What are postbiotics and how do they affect mitochondrial energy production?

Answer 15

Postbiotics are compounds produced by gut bacteria from fiber; they signal mitochondria to increase ATP production.

Question 16

List two ways to increase postbiotic production through diet.

Answer 16

1. Take a prebiotic fiber supplement like psyllium husk. 2. Use chicory root powder as a sweetener instead of sugar.

Question 17

True or False: Consuming broccoli and cauliflower can enhance postbiotic production.

Answer 17

True

Question 18

Why does cooking and cooling sweet potatoes increase their benefits for gut health?

Answer 18

It increases resistant starch, which enhances postbiotic production in the gut.

Question 19

Application: If someone wants to increase their postbiotics but dislikes supplements, what foods could they incorporate more of?

Answer 19

They could eat more onions, garlic, broccoli, cauliflower, and cooled sweet potatoes.