All about the Macros Masterclass [FAQ #1]

Over the years, we’ve had a lot of questions from Optimisers as they undertake their journey to Nutritional Optimisation. We’ve continually mined the data and research for answers and conveniently documented the most important findings here. 

During the Macros Masterclass, we’ll happily point you to answers in this Frequently Asked Questions document as they arise in the group. But, before we start, feel free to ‘skip ahead’ and get a taste of things to understand the process that we’ll be guiding you through.

1.1        Why Did We Create the Macros Masterclass?

We have seen a lot of confusion as people follow popular dietary extremes, like keto, low-fat, low-carb, high-protein, low-protein, vegan, carnivore, and other similar ways of eating. 

Sadly, people rarely thrive for long at any of these extremes. After hitting a wall, most ‘fall off the wagon’ and revert to their previous habits. This leads to discouragement and a ‘FAILED’ stamp on another diet sheet.

The good news is, you don’t have to throw out everything you are doing to make progress and adopt the latest named fad diet. You may already be close to the ideal diet to achieve your goals, with a few minor tweaks.  

We created the Macros Masterclass to help people like you understand their current dietary patterns and empower them to fine-tune their habits to reach their goals sustainably. 

While Nutrient Optimiser will guide you to make better food choices during the Macros Masterclass, our ultimate goal is to help you find a short list of foods and meals that you can enjoy beyond this class that aligns with your goals, tastes, and preferences.    

1.2       How Could the Macros Masterclass Help Me?

We have designed the Macros Masterclass to suit a wide range of goals and contexts.

PersonChallengeHow the Macros Masterclass will help
New to nutritionStill learning the basics of nutrition (e.g., carbs, fat, and protein).Understand the foundations of nutrition without overwhelm.
Dabbled in fasting with mixed resultsGetting adequate protein without overconsuming energy becomes particularly paramount. Optimising WHEN you eat (e.g., with Data-Driven Fasting) is essential, but WHAT you eat eventually becomes the limiting factor. The Macronutrient Masterclass will show you WHAT to eat to maximise satiety and continue progress.
Weight lossFinding the calorie intake for you that optimises weight loss without excessive hunger.Tweak your macros to provide adequate protein to increase satiety and minimise loss of lean mass for sustainable weight loss.
Insulin resistance or diabetesFinding the right carbohydrate intake to maintain blood sugars in a healthy range without compromising nutrient density. Find your carbohydrate tolerance to achieve stable and healthy blood glucose. 
Failed keto dieterLow-carb can help improve satiety with fewer carbs and more protein. However, high fat can lead to low satiety and decreased nutrient density. Ensure you are getting adequate protein and not overconsuming fat.  You will also learn to use your blood glucose levels to understand whether you need to be concerned about carbs or if you should simply focus on chasing the nutrients your body requires from food. 
BodybuilderFuelling workouts with adequate energy without overeating at refeeds.Gain muscle and support strength gains without gaining excess fat to avoid a “dirty bulk”.
Low-fat dieterObtaining adequate protein and other nutrients.  Ensure you are getting adequate protein and nutrients to ensure you’re not overconsuming carbohydrates to the detriment of nutrient density and blood sugar control.
Failed with High Protein: Energy approachExperiencing rebound bingeing from excess hunger and low energy intake from an extremely high P: E (or protein %). Guide you to find a sustainable balance between protein, nutrients, and energy (fats and carbs) without excessive cravings for energy-rich foods.
AthletesGetting enough energy while obtaining adequate nutrients.Learn to fuel for growth and support high activity levels.
Vegetarian or plant-based dieterGetting adequate nutrients, especially bioavailable protein, vitamin B12, and omega-3 fatty acids.  Identify foods and meals that provide harder-to-find nutrients while remaining within your dietary regime. 
Re-compositionGaining muscle while simultaneously losing fat. Find the right balance of fat and carbs to optimise building muscle and losing fat concurrently. 

1.3       How is the Macros Masterclass Different From the Nutritional Optimisation Masterclass? 

We ran the six-week Nutritional Optimisation Masterclass for three years with some fantastic success! A wonderful community of Optimisers has grown around the Nutritional Optimisation Movement as a result. 

However, we found mastering macros and micros in six weeks is a little too intense for many, particularly for people coming from Data-Driven Fasting who may not have a strong background in nutrition. 

People starting their nutrition journey can easily get overwhelmed by talk of micronutrients and the nutrient density leaderboard.

Additionally, people sometimes get discouraged when comparing themselves with others who have been doing this for years.

So we decided to break the Nutritional Optimisation Masterclass into two separate four-week programs:

We find that most people get most of the benefits they want from dialling in their macronutrients (i.e., protein, carbs and fat).  Having a separate Micros Masterclass will allow us to dive deeper into enhancing micronutrients to empower people to take their nutritional optimisation to the highest level, both in theory and practice. 

With the help of our fantastic community, we have continually polished Nutrient Optimiser, the Masterclass materials and NutriBooster recipes.

Breaking the Masterclass into two parts has allowed us to rebuild everything from the ground up and incorporate our new learnings from the data analysis and all the feedback from the community. 

1.4       How Does the Macros Masterclass Complement Data-Driven Fasting? 

We’ve been thrilled with the popularity and success of Data-Driven Fasting, which enables people to make fantastic progress with rapid weight loss and improved blood glucose control without tracking their calories.  However, while WHEN you eat is important, eventually, WHAT you eat becomes critical. 

Obtaining adequate protein and nutrients is critical to satiety and fewer calories. Unfortunately, while DDF guides people to dial in their carbohydrates and achieve healthy blood sugar levels, we find that some people don’t get the long-term results they hoped.  This is often because they are still consuming more dietary fat and not as much protein as they require. 

The Macros Masterclass is the next logical step to guide people to dial in their macronutrients (protein, fat and carbs) to enable them to continue their journey. 

1.5       What is the Macros Masterclass Based On?

We have been fortunate to have access to large data sets that have enabled us to design a data-driven, agnostic approach to nutrition. 

Over the past four years, we have amassed 125,761 days of macronutrient and micronutrient data from 34,519 people who have used Nutrient Optimiser to fine-tune their nutrition. 

The Macros Masterclass leverages the power of this data to enable users to dial in their macronutrients to achieve their goals while remaining neutral in the crossfire of the diet wars (e.g., carbs vs fat or plants vs animals). 

Along the way, we have also gained a deep understanding of how each vitamin, mineral, amino acid, and fatty acid affects satiety and appetite. This knowledge has been baked into the 460+ NutriBoosters Recipes that users will access through Nutrient Optimiser in the Macros Masterclass.  

1.6       What Programs Do You Offer?

In 2022, we’ll offer three complementary, four-week programs to guide people through our unique data-driven approach to dialling in WHEN and WHAT they eat.  

ProgramGoalPrimary ToolsPer year
Data-Driven FastingOptimise your eating routine using your blood glucose as a fuel gauge for weight loss and maintenance.Blood glucose DDF App7
 Macros MasterclassDial in your intake of protein, fat, and carbohydrate to align with your goals.Nutrient Optimiser Cronometer NutriBoosters Recipes5
Micros MasterclassLevel up your vitamin, mineral, omega-3 and amino acid intakes from the food you eat.Nutrient Optimiser Cronometer NutriBoosters Recipes5

1.7       When Are The Future Challenges? 

If you want to plan ahead, you can add these dates to your diary now:

1.7.1        Macros Masterclass

  • 8 January 2022
  • 19 March 2022
  • 28 May 2022
  • 6 August 2022
  • 15 October 2022

1.7.2       Micros Masterclass

  • 12 February 2022
  • 23 April 2022
  • 2 July 2022
  • 10 September 2022
  • 26 November 2022

1.7.3        Data-Driven Fasting

  • 22 January 2022
  • 5 March 2022
  • 9 April 2022
  • 11 June 2022
  • 23 July 2022
  • 27 August 2022
  • 1 October 2022
  • 5 November 2022

1.8       What’s Not Included in Macros Masterclass? 

1.8.1        NutriBooster Recipe Books and Meal Plans

During the Macros Masterclass, you will use Nutrient Optimiser and our NutriBooster recipes designed to optimise intakes of both macro and micronutrients.

These nutrient-dense recipes are embedded in Nutrient Optimiser, which will rank recipes for you based on your current diet and goal. Nutrient Optimiser provides links to recipes recommended for your current nutrient goals to help you meet your macronutrient and micronutrient needs. 

However, we also have a range of NutriBooster recipe books and meal plans tailored to various goals and preferences that can be purchased separately.   While these NutriBooster recipe books aren’t optimised for your specific micronutrient requirements (you need Nutrient Optimiser to do that), each book is optimised for a range of specific goals and preferences. 

Each NutriBooster recipe book contains 32 full recipes and links to 100+ recipes that align with your chosen goal and preferences.  The recipe books have been designed for people not yet tracking their diet and using Nutrient Optimiser.  You could also use them after the Micros Masterclass as an easy reference, so you never run out of new recipes to try. 

1.8.2       Micronutrients

In the Macros Masterclass, we will not be delving into the details of micronutrients (i.e. vitamins, minerals, and fatty acids). Instead, the Macros Masterclass has been created to focus on the macronutrients (i.e., protein, carbohydrate and fat).   

The good news is, you’ll already be getting plenty of essential micronutrients as you use the foods and NutriBooster recipes recommended by Nutrient Optimiser.

Dialling in your macros lays the foundation to dial in your micronutrients when you’re ready.  Once you’ve dialled in your macros, dialling your micronutrients is much easier.  

1.8.3       Optimal Nutrient Intake Score and Micronutrient Fingerprint

Although the NutriBooster recipes and recommended foods will improve your nutrient density, we will not be focusing on the micronutrient fingerprint or the Optimal Nutrient Intake Score. Instead, this is covered in-depth in our Micros Masterclass.   

1.9       Why Are We Moving on From Facebook?

Over the past three years, we have used Facebook Groups to run our Data-Driven Fasting Challenge and Nutritional Optimisation Masterclass. We have also built a fantastic community in Facebook, including:

While we plan to continue to nurture our valued Facebook community, we have had many requests for an alternative that doesn’t require it.  Many have consciously chosen not to participate in Facebook for various reasons.  Social media is designed to capture your attention, and we want to give people the opportunity to make the most of their limited time and get on with living their life in the real world. 

Many similar support communities have successfully transitioned away from Facebook. Instead, they use purpose-built platforms that better suit participants to avoid attention-grabbing advertising and the downsides of social media. 

The Macros Masterclass will be our first challenge run in the Mighty Networks platform. Participants will access the challenge online or via a purpose-built app that is far better suited to delivering a course format like ours.

We’re excited, and we hope you’ll love the new format! The community is free to join.  You can join here now.  If you like it, we’d love you to invite your friends to access the free resources and start their journey. 

1.10     Do I Need to Weigh and Measure My Food? 

While you will need to track your food, you don’t need to weigh and measure everything precisely during the Macros Masterclass

Greater precision can lead to better results. However, we don’t want you to become overwhelmed with tracking your food. It can be helpful to weigh and measure your food for a week or so if you’re eager. Before long, you will get good at estimating the portion sizes without relying on food scales. 

Each week, the Smart Macros algorithm will adjust your weekly macronutrient targets based on your last week’s food tracking and progress. As long as you are consistent (and not necessarily perfectly precise), Smart Macros will compensate for your inaccuracies in logging your food. 

1.11     What Do You Mean by ‘Minimum Effective Dose’ of Data?

We’re big believers in using data to guide you towards optimal.   

Some people love ALL the data. But after running various challenges for three years, we know that most people don’t do well with too much data all at once.  Hence, we want to guide you to use the minimum effective dose of data to empower you to get the maximum results. 

Tracking everything and managing too many moving parts takes time and can be overwhelming. Your lizard brain (amygdala) doesn’t like to receive too many instructions at once. For this reason, it’s ideal to use just enough data to ensure you’re progressing towards one goal at a time.  Sustainable simplicity is better than complexity that is impossible to maintain.

You’re free to track ALL the things in Nutrient Optimiser and Cronometer.  However, you only need to track your food and weight during the four weeks.   

1.12     What Will I Need to Participate in the Macros Masterclass?

While there are some basic requirements to participate in the Macros Masterclass, most are already at your fingertips. We want to show you how to use the minimum effective dose of data from your tracking to get your desired results.      Required     Optional

  • Bioimpedance scale (e.g. Renpho) to measure your fat and lean mass.
  • A blood glucose meter (e.g. Contour Next One) to help you dial in your carb tolerance.
  • Tape measure to calculate your waist circumference.

1.13     Can I Do Data-Driven Fasting and the Macros Masterclass at the Same Time? 

In the Macros Masterclass, we will be using your food tracking in Cronometer to manage the intakes of macronutrients such as calories, protein, fat, and carbohydrates. In contrast, we use your blood sugar as a fuel gauge to ensure a long-term energy deficit in Data-Driven Fasting. We are effectively managing your energy deficit in both programs through different controls. 

In the Macros Masterclass, you can use blood sugar to fine-tune your carbohydrate intake. Other than that, there’s no need to worry about your blood sugars during this challenge. After the Macros Masterclass is over and you have dialled in WHAT you eat, you can always revert to Data-Driven Fasting to manage your overall energy intake without tracking your food.  If you track your food in Cronometer, you won’t need to worry about waiting until your blood glucose is below trigger before you eat.

There is no harm in transitioning from one program to the other at the same time if you are part of the Data-Driven Fasting Unlimited and Masterclass Unlimited Pass, especially if you are familiar with both systems. 

1.14     How Much Time Will I Need to Participate in the Macros Masterclass?

During the four weeks, you will need to set aside some time to track your food and check the daily posts.

We will also have live Q&A sessions each weekend that you can participate in. If you can’t make it, you can always watch the replay. These typically run for about an hour. 

Each weekend you will also need some time to review your previous week and adjust your macro targets and plan and shop for the coming week. Once you get into the swing of it, a little planning can save a lot of time and decision fatigue during the week.

1.15     Can I Get 1:1 Support?

We will be running this challenge in a dedicated group setting where you can ask any questions you might have.  Doing it together is always more powerful and fun than trying to go at it alone! 

There are likely ten or more people who have the same question for every question you have. In the group setting, you will get a range of answers from different people who have different and complementary experiences.  Therefore, many others will benefit from the discussion that your question generates in the group.

To post your question in the group, go to ‘Activity Feed’ in the Macros Masterclass Premium content and ask away.  You’ll be sure to get an almost instant response from someone across the world to help and guide you as you navigate the Masterclass.   

Unfortunately, given the size of the groups, we cannot respond to direct messages. Many people have additionally asked for 1:1 coaching as an additional service. While we do not have anything in place yet, we are looking ino setting up something more formal and structured soon. 

If you have technical or account-related issues, please email, and we will respond within 48 hours. 

1.16    How Can I Continue My Nutritional Optimisation Journey after the Macros Masterclass?

There’s always room for progress when it comes to your health, and it becomes infinitely more accessible with the help of a supportive, like-minded community. Looking and feeling good can be addictive!  

We have several options if you want to continue your journey, including:

After the Macros Masterclass, you will also receive an invite to join our Nutrient Optimisers’ support group set up to help people on their long-term journey towards optimal health beyond the Masterclasses.

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