Carbohydrates – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)

Acceptable Macronutrient Distribution Ranges, or AMDRs, have been set for each macronutrient—protein, carbs, and fats—by the Food and Nutrition Board of The Institute of Medicine “for the planning and assessment of the diets of healthy people”. The AMDR for carbohydrates is 45% to 65% of total calories.  The Dietary Guidelines for Americans accompanied this with …

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The Most Nutrient Dense Foods – Tailored to Your Goals and Preferences (with Charts and Lists)

A short list of nutrient-dense foods tailored to your goals and preferences is the simplest way to start your journey of Nutritional Optimisation and move toward optimal health and weight loss.  This article will give you access to a wide range of nutrient-dense food lists to empower you to get all the micronutrients you need …

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Personal Fat Threshold Model of Insulin Resistance, Diabetes and Obesity vs the Carbohydrate Insulin Model

Carbs trigger the release of insulin, which makes you fat.   Right? No.  Not exactly. After some fascinating discussion in a private chat group that we’re both in, Dr Ted Naiman created his ‘insulinographic’ to elucidate the personal fat threshold and the adipose-centric theory of diabesity.  When I shared it, it prompted some great discussion …

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Getting Ready for the DDF 30-Day Challenge [Data Driven Fasting FAQ Part 2]

This section addresses many of the most frequently asked questions about preparing for the Data-Driven Fasting 30-Day Challenge. 2.1 When Is the Next DDF Challenge?  We run seven 30-Day Data-Driven Fasting Challenges per year in our Optimising Nutrition Community.  The dates for the upcoming challenges in 2022 are: 27 August 2022 1 October 2022 5 …

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What Do the Numbers on My Bioimpedance Body Fat Scale Mean (and How Can I Manage Them)?

Getting fit and healthy is more than just the numbers on a scale. Most people think they want to lose weight.  But in reality, they want to lose body fat.   And everyone wants to maintain their precious, metabolically active lean muscle mass!    Rather than simply recording your weight, it’s more useful to track your body …

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The Real Reason You’re Insulin Resistant and The Macros to Reverse It

There are many misconceptions about insulin and how to optimise it.  Many in the low-carb and keto communities believe the best way to reverse insulin resistance is simply to swap carbs for fat and even avoid protein!  However, the reality is a little more complex.  While switching your carbs for fat may help you manage one …

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