My unique life trajectory—which we will get into in this article—has led me to develop ‘healthy scepticism’ towards media sound bytes and popular dietary fads. As an engineer, I believe in data. For me, good data analysis = truth. Over the past few decades, I have spent a ton of time creating quantitative systems to …
Ever wished you could cut through the noise and bias to understand what you should eat, tailored to your context and goals? I know I have! I’ve been on a quest over the past 20 years to quantify nutrition to help my family and my community identify foods and meals that provide their bodies with …
Read moreThe Cheat Codes for Nutrition for Optimal Satiety and Health
The supplement industry is currently worth an estimated $125 billion per year. By 2026, it is forecasted to nearly double and reach a massive $210 billion. While ‘Big Pharma’ often captures the spotlight, vitamins are big business, too! It’s hard to escape advertising for the latest magical supplement that will cure all your ills, shed …
Read moreBest Vitamins for Weight Loss and Satiety (and How Much You Need of Each).
Minerals are essential for human survival. They are critical cofactors that serve as catalysts for numerous bodily functions like enzyme synthesis, detoxification, and cell signalling. If you don’t get adequate amounts of all the essential minerals from your diet, your appetite will send you in search of more food until you give your body the …
Read moreThe Effect of Minerals on Appetite, Hunger and Satiety
Amino acids are the smaller ‘building blocks of life’ that make up the macronutrient protein. We know from protein leverage and our satiety analysis that we continue eating until we satisfy our body’s demands for protein. So, getting enough protein without excess energy is the most critical factor for feel fulling with fewer calories. Unfortunately, …
Read moreOptimal Amino Acid Intakes for Weight Loss, Satiety and Health
Does eating fat make you fat? Which fats do you need more or less of? Which ones will drive you to eat more and just end up on your belly and bum? Is there such a thing as “good fats” vs “bad fats”? This article will bring you data-driven answers to these frequently asked questions …
Read moreDoes Eating Fat Make You Fat? The Surprising Truth About Cholesterol and Saturated Fat!
If you’re into nutrition, you may have heard of some of the recommended daily nutrient intake values, like: Dietary Reference Intake (DRI), Recommended Dietary Allowance (RDA), Adequate Intake (AI), Estimated Average Requirement (EAR), and Tolerable Upper Limit (UL). These recommended nutrient intake targets were established in the 1940s to ensure World War II soldiers obtained …
Read moreOptimal Nutrient Intakes (ONIs) for Satiety and Health
In late 2021, Tufts University’s Friedman School of Nutrition released their Food Compass nutrient profiling system in the prestigious journal Nature Food. Food Compass uses a quantitative ranking algorithm across nine domains to rank foods from 1 to 100. As the abstract notes, Tufts Food Compass ‘aims to discriminate healthfulness of foods for front of …
Read moreIs Tufts University’s Food Compass Nutrient Profiling System ‘Broken’?
Do you ever feel ‘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 that trigger …
Read moreHow to Break “Food Addiction” by Understanding Your Brain Chemistry
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 …
Read moreHigh Satiety Index Foods: Which Ones Will Keep You Full with Fewer Calories?