Weight Loss

Are Stress and Cortisol the Missing Piece to Your Blood Sugar and Weight Loss Puzzle?

You’ve tried, and tried, and tried to balance your blood sugar by eating fewer carbs. You’ve turned up the resistance training, lowered your calorie intake, and even started doing cardio! Your bloodwork looks just fine, and you’re doing everything right. But the scale isn’t moving. In fact, the number is going up! While you might …

The Surprising Science Behind Thriving with Less Food

by Marty Kendall

Discover the bare minimum of food needed for survival and optimize your nutrition with Optimising Nutrition. Read now!

Calculating Your Target Macros: A Data-Driven Approach

by Marty Kendall

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 …

Does a 16-Hour Fast Do Anything?

by Marty Kendall

Debate continues over whether intermittent fasting is beneficial for health. Many swear by it, but others experience underwhelming results as they push through their hunger cues. Time-restricted eating (TRF), or eating in a set time window (i.e., 09:00-17:00) has become popular lately, especially in the ancestral health community. But is everything about TRE positive? …

What Is the Ideal Blood Sugar Level for Weight Loss and Fat Burning?

by Marty Kendall

Your blood glucose can give you powerful insights into when and what to eat to guide your weight loss journey, but not in the way that most people think. If you’re trying to lose weight and improve your metabolic health, your blood glucose before you eat (i.e., pre-meal blood sugars) is more important to measure …

Weight Loss Drugs: Does Satiety Now Come in a Needle?

by Marty Kendall

Interest in GLP-1 receptor agonist weight loss drugs like Ozempic, Wegovy, Mounjora, and Trulicity is exploding! It’s easy to get excited about these satiety-inducing drugs, especially if your scale has done nothing but climb with no hope in sight. When we look at the big picture, it looks like the deck is stacked against us. …

How Much Do You Need to Increase Your Protein % to Lose Weight?

by Marty Kendall

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 …

Overnight Weight Loss: Water Cutting vs Long-Term Fat Loss

by Marty Kendall

Did you know the majority of your body’s weight is actually water? Approximately 70% of your cells are water, and around 60% of your entire body mass is actually H2O. This is the main reason the number on the scale can bounce around so much from day to day. That’s why I encourage people to …

Energy Density vs Protein % for Satiety and Weight Loss

by Marty Kendall

Looking to lose weight? Find out how energy density and protein % impact satiety and weight loss!

Insulin is NOT Making You Fat (and Here’s Why)

by Marty Kendall

It’s no wonder that so many people believe: I recently attended and spoke at a low-carb conference with my son. After listening to many speakers over the two days, my 16-year-old son Mike asked, ‘why does everyone here believe insulin is evil?’ In December 2021, Mike was diagnosed with type 1. If he did not …