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 …
There is often confusion around the optimal macro balance. But in the end, you need enough protein and other nutrients without too much energy from carbs and fat. As you’ll see, we can calculate your macros to achieve your weight loss (or even weight gain) goals once you know what you’re currently eating to maintain …
Read moreCalculating Your Target Macros: A Data-Driven Approach
Did you know you have a unique nutrition prescription that is just right for YOU? But what is it? How do you find it? What’s the answer? You won’t find it in the latest best-selling diet book. Not even your nutritionist or doctor knows what it is. But with some guidance, self-reflection, personal experimentation, and …
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 …
Read moreRabbit Starvation: Will “Too Much Protein” Kill You?
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)?
Learn why the problem with food is not carbs or fat but rather carbs and fat together (with low protein).
Did you know that your fat-free lean mass mainly determines your energy requirements? Your body fat comes along for the ride. So the more muscle and other lean mass you have, the more you get to eat and, thus, the more nutrients you can obtain. In Professor John Blundell’s recent presentation at the Royal Society’s …
Read moreThe Relationship Between Fat-Free Lean Mass, Energy Requirements and Macros
Over the past half-century, the official medical recommendation for weight loss has been a low-fat diet. Most dietary guidelines tend to echo this sentiment and recommend reducing fat. For example, the 2020-2025 Dietary Guidelines for Americans recommend a meagre 20-35% of your calories from fat. But in recent years, there has been a resurgence in …
The debate about whether high protein is better than high-fat amongst the groups and forums trudges on, with passionate advocates at each extreme. However, when it comes to biology and nutrition, optimal rarely lies at the extremes. The ideal balance between protein vs fat depends on whether you: To bring some clarity to this …
There is seemingly endless debate over whether carbs or fat are better or worse than one another, not to mention sugar and alcohol. Previously, we’ve shown that protein % has the most significant positive impact on satiety. That is, we tend to eat less when we reduce energy from fat and carbs and increase the …