Micronutrients at Macronutrient Extremes

Much of the debate in nutrition circles revolves around limiting macronutrients, like: Unfortunately, micronutrients from food are rarely even an afterthought. Q:  But what happens to our micronutrients at these macronutrient extremes?    A:  Micronutrients (minerals and vitamins) tend to come packaged with protein (amino acids).  To learn more, read on.   The Data This analysis …

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Why Protein Leverage Breaks  

Introduction Protein leverage is my favourite nutritional model.  Most of the time, prioritising protein while dialling back energy from fat and/or carbs is the most powerful lever you can pull you can do to increase satiety and manage your hunger.  But in this article, I want to show you where protein leverage breaks down.  Models …

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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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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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Optimal Amino Acid Intakes for Weight Loss, Satiety and Health

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, …

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