This tasty recipe for a protein pot will fill you up and is ideal for eating as a snack or for a quick breakfast. Cottage cheese and protein powder provide a good source of high-quality protein and will fill you up with calcium, phosphorus, vitamin B2, and B5. Blackberries boost vitamin C and round out …
This simple little snack will help boost your protein and smash your hunger. The protein and cottage cheese provide a hit of bioavailable protein along with vitamins B2, B5, calcium and phosphorus. Strawberries boost vitamin C and round out the flavour with a little bit of sweetness. You can top with berries, nuts or cacao …
This vanilla cottage cheese protein pot is a tasty and fun way to start the day. Many people struggle to get adequate amounts of bioavailable protein to provide satiety, crush their cravings and prevent loss of lean muscle. Cottage cheese with protein powder forms an excellent base to get your bioavailable protein along with calcium, …
I’ve recently been having some ‘robust discussion’ on social media around what I think amounts to the Carb-Insulin Model vs the Protein Leverage Hypothesis of obesity and diabetes. I wanted to unpack and juxtapose the similarities and differences between the two models and explain why I feel the protein leverage hypothesis is a more elegant, …
Read moreThe Carb-Insulin Hypothesis vs Protein Leverage Hypothesis of Obesity
Every few years, a new popular diet promises effortless weight loss. You’ve probably heard of a few of them, like: Many people succeed when they switch to a new diet, perhaps for a while. But why? At Optimising Nutrition, we’ve been on a mission to look beyond the ‘named diets’ to understand the most powerful …
Most diet books start with an agenda centred around a pre-determined nutrition belief. The rest of the book then tries to compile enough science around it. Eat Like the Animals is the opposite, or at least that was what I thought until I dug into the data behind the biggest and most expensive mouse study ever! For …
Read moreEat Like the Animals: The Origins of the Protein Leverage Hypothesis
Protein leverage is gaining attention for being THE most critical factor influencing satiety and the amount of energy we must consume to feel satisfied. Because our bodies crave adequate protein, a diet with a lower protein %—like the one most of us consume in our modern hyper-palatable, ultra-processed, ultra-profitable food system—tends to lead to an …
Read moreHow Much Do You Need to Increase Your Protein % to Lose Weight?
So, you’re starting to research weight loss diets. Maybe you became interested in the Atkins Diet, carnivore or another protein-focussed dietary approach to help you offload some excess body fat. Then you stumble on Reddit forums or Facebook groups where people claim that “too much protein” could kill you because it leads to something called …
The insulin response to carbohydrates is well known. But many people are surprised to learn that dietary protein also provokes an insulin response. Because high insulin levels are associated with poor metabolic health, some worry that consuming ‘too much protein’ will adversely affect their health, make them fat or even lead to a shorter life. …
Black beans, lime, herbs, and spices give a Mexican twist to this tasty shrimp and cauliflower rice dish. Aside from flavour, it will provide you with heaps of folate, B1, and a range of minerals. While the cauliflower amps up your intake of vitamins B5, B6, C, manganese, and potassium, the shrimp supplies plenty of …