The Relationship Between Fat-Free Lean Mass, Energy Requirements and Macros

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 …

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The Carb-Insulin Hypothesis vs Protein Leverage Hypothesis of Obesity

I’ve recently been having some ‘robust discussion’ on social media around what I think amounts to the Carb-Insulin Model vs the Protein Leverage Hypothesis of obesity and diabetes.  I wanted to unpack and juxtapose the similarities and differences between the two models and explain why I feel the protein leverage hypothesis is a more elegant, …

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The Protein Leverage Hypothesis

Every few years, a new popular diet promises effortless weight loss.  You’ve probably heard of a few of them, like: The potato diet, The egg diet, The avocado diet, Herbal Life, Atkins, South Beach, Keto, Low fat, Carnivore, Zone Diet Plant-based/vegan, The Vegetable Soup Diet… the list goes on. Many people succeed when they switch …

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Menopausal Weight Gain: The Problem and Solution Explained

Menopause—the cessation of monthly hormone cycles, bleeding (menses), and egg releases (ovulation) that often occurs in a woman’s forties and fifties—is often met with dread.  The hormone changes during a woman’s transition into menopause (i.e., perimenopause) cause mood swings, changes in body temperature, unpredictable bleeding, energy fluctuations, and ever-feared weight gain.  Understanding and addressing menopausal …

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Protein – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)

In the early 2000s, the Food and Nutrition Board of the Institute of Medicine (IOM) set the ‘Acceptable Macronutrient Distribution Ranges’ (AMDRs) based on ‘the assessment of diets eaten by healthy people’.  Considering a growing majority of people are overweight and not metabolically healthy, there’s been plenty of disagreement and discussion as to whether these …

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