Marty Kendall 
There is often confusion around the optimal macro balance for various goals. But in the end, you simply need enough protein (and nutrients) without too much energy from carbs and fat. As you’ll see, once you know what you’re currently eating to maintain your weight, we can calculate your macros to achieve your weight loss …
Read moreCalculating Your Target Macros: A Data-Driven Approach
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. …
Despite apparently doing everything ‘right’, some people experience a rapid blood glucose crash not long after they eat. This leaves them tired, hangry, and ready to eat everything and anything in their pantry! This condition—or symptom, I should say—is known as reactive hypoglycemia. We’ve had a LOT of questions over the years in our programs …
Read moreReactive Hypoglycaemia: Symptoms, Causes & Dietary Solutions
Did you know the majority of your body’s weight is actually water? Approximately 70% of your cells are water, and around 60% of your entire body mass is actually H2O. This is the main reason the number on the scale can bounce around so much from day to day. That’s why I encourage people to …
Read moreOvernight Weight Loss: Water Cutting vs Long Term Fat Loss
I wrote Big Fat Keto Lies at the peak of the keto trend to dispel the myths that emerged that were leading people to get less than optimal results: The updated version is now available on Amazon Kindle for a bargain basement price. If you have Kindle Unlimited, it’s free! My goal was not to …
For the past six years, we’ve been on a mission to make nutrient density and satiety as simple as possible to empower Optimisers to identify foods and meals that align with their context, preferences and goals. To bring it all together, we’ve combined our three most powerful nutritional scoring systems into one chart, showing: To …
Read moreOne Nutrient Density and Satiety Chart to Rule Them All
Is feeling full and satisfying your hunger with fewer calories the holy grail of nutrition and weight loss? We think it just might be! But which foods and meals provide you with the greatest satiety per calorie? We’ve been on a quest to answer this critical question with hard data for five years to help …
Macronutrients or ‘macros’ are the large nutrients that provide energy in your diet. Each macro plays a unique role. There is no universal macronutrient ratio that suits everyone. Depending on your context and goals, you will require unique amounts of protein, fat and carbohydrate. This article shows you how to determine how much of each …
Read moreWhat Are Macros in Your Diet (and How to Manage Them)?