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Fat – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)

The official Acceptable Macronutrient Distribution Ranges (AMDRs) were determined by the Food and Nutrition Board of the Institute of Medicine in 2005. The AMDR for fat was set at 20% to 35% of total calories for ‘the planning and assessment of the diets of healthy people. However, disagreement and discussion over these recommendations have increased …

Eat Like the Animals: The Origins of the Protein Leverage Hypothesis

by Marty Kendall

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 undertaken …

Tom’s Two-Week DDF App Experience

by Marty Kendall

We recently started opening up our Data-Driven Fasting app so people could try it without joining a Data-Driven Fasting challenge. We were eager to see more people use the DDF app to identify their premeal blood glucose trigger and use it to guide when and what they eat to optimise their metabolic health. Tom, a …

How Much Weight Should I Lose Per Week?

by Marty Kendall

If you’re trying to lose weight, you want to see results! However, losing weight too rapidly comes with some downsides, such as: losing precious lean mass (muscle), excessive hunger, decreased libido and loss of period, fatigue, mood swings, stress, and poor sleep. But perhaps the worst is the rebound bingeing and guilt that often follows …

What are Normal, Healthy, Non-Diabetic Blood Sugar Levels?

by Marty Kendall

Tracking your blood glucose with a continuous glucose monitor or a regular glucometer can be not only fascinating but also helpful in guiding when and what you eat. However, while there are established criteria that diagnose metabolic syndrome, pre-diabetes, and Type 2 diabetes, there is sparse data on optimal metabolic health and the glucose levels …

How to Break “Food Addiction” by Understanding Your Brain Chemistry

by Marty Kendall

Do you ever feel like you’re ‘addicted to food’? You may have heard that ‘sugar lights up your brain with dopamine just like cocaine’. With that logic, it’s no wonder so many people claim they feel addicted to eating! But sugar isn’t the only thing that gives us a dopamine hit. There are many other things …

High Satiety Index Foods: Which Ones Will Keep You Full with Fewer Calories?

by Marty Kendall

Satiety, or satisfying your cravings for fewer calories, is the holy grail of weight loss and dieting. We may be able to track and limit calories for a while. But eventually, we all eat until we feel satisfied. But, as you will learn, not all foods are created equal when it comes to satiety. We’ve …

Macros Masterclass: May 2022 Results

by Marty Kendall

Congratulations to our Optimisers in our May 2022 Macros Masterclass. Over 30 days, Optimisers dialled in their protein, carb and fat to match their unique metabolism and goals. Check out their awesome results! Weight Loss It’s great to see so many Optimisers returning to continue their journey or for a tune-up in our private Optimising …

Is Counting Calories and Energy Balance a Waste of Time?

by Marty Kendall

Conventional wisdom says if you want to lose weight, you just need to ‘maintain a calorie deficit’ and sustain a negative calorie balance. ‘It’s all about calories in vs calories out (CICO).’ ‘Just balance your calories, and you’ll lose weight.’ ‘Weight loss is easy if you just know how to count calories accurately,’ they say. …

Data-Driven Fasting Challenge

by Marty Kendall

The Data-Driven Fasting 30 Day-Challenge will guide you to optimise your eating routine to align with your unique metabolism, preferences and goals. We will show you how to manage your blood glucose, optimise your health and burn body fat! The Data-Driven Fasting 30-Day Challenge will guide you through the following phases. Baselining Identify your blood …