Set and forget calorie targets rarely work. But the good news is, you can actively manage your macros (carbohydrates, fat and protein) with small progressive refinement to ensure you continue to move towards your goals. This article will show you how. Nutrient density vs macros While nutrient density and satiety should always be your highest …
Read moreWhy set and forget calorie and macro targets will fail you
Most diet books start with an agenda or a belief about nutrition and try to build 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! For the most part, Eat …
Read moreEat Like the Animals: The “science-based” diet book with a controversial plot twist!
Each of the different macronutrients (i.e. carbs, fat, protein, fibre and alcohol) have a unique impact on satiety and cause us to eat more (or less) than we may like to. This article details the findings of our data analysis of forty thousand days of food logging data from more than a thousand Optimisers and …
High protein diets for weight loss… why it works and how much do you really need?
why the PSMF diet works, including a simple calculator, foods and recipes to help you lose fat and build muscle
What if you could harness the power of your chronobiology to optimise your diet for fat loss (spring), bulking (autumn) or maintenance (winter/summer)? Our analysis of half a million days of MyFitnessPal data provides some fascinating insights into how you can dial in your macro ranges to help you optimise your diet to suit …
Progress in science revolves around disproving and discarding theories that are no longer useful. Scientists and engineers continually test their ideas to increase their chance of being right more often. While correlation doesn’t equal causation, if things you believe to be causal are found to be completely uncorrelated you should review your beliefs to see …
You may have noticed that we’re getting fatter. Obesity seems to be the new normal. Some people say we’re lazy and that we need to be more disciplined and move more. But obesity likely also has something to do with what we’re putting in our mouth.[2] In this article we crunch the numbers in an …
In the How much protein do you need to optimise satiety article we looked at the critical role of protein in managing hunger. The analysis of half a million days of MyFitnessPal data showed that your body is satisfied with less energy when you give it adequate protein. So, with protein locked in, this article looks at how fat, …
Read moreHow to optimise your protein, fat and carbohydrates to minimise hunger
Most macronutrient calculators give you a very specific answer about how to calculate your macros. This is simple, but unfortunately not optimal when it comes to ensuring optimal nutrition. Nutrient-dense whole foods don’t come in prepackaged satchels of protein, carbs, fat, fibre and calories that you can mix together to meet specific macronutrient and calorie …
Read moreHow to calculate your macros for fat loss, bulking, athletic performance or maintenance