start with the most popular articles on Optimising Nutrition:

• the most ketogenic diet foods
• the glucose : ketone index
• how to make endogenous ketones at home
• how to use your glucose meter as a fuel gauge
• the avoid list… the most insulinogenic, energy dense low nutrient density foods
• insulin load… the greatest thing since carb counting?
• Antonio C. Martinez II’s type 2 diabetes reversal
• breakfast of champions
• want to live forever?
• the complete guide to fasting (review)
• how to use your bathroom scale as a fuel gauge

optimal food lists

optimal foods for different goals:

• weight loss (high nutrient density, low energy density)
• diabetes and nutritional ketosis
• nutrient dense maintenance
• weight loss and insulin resistance
• therapeutic ketogenic diet
• body building
• no carb foods
• vegan
• autoimmune
• food for athletes
• alkaline foods
• foods to avoid

the paleo diet

how to accelerate your evolution with optimised nutrition:

• energy density, food hyper-palatability and reverse engineering optimal foraging theory
• Robb Wolf’s Wired to Eat (book review)
• which nutrients is your diet missing?
• a fresh perspective on nutrition
• how to get more of the harder to find micronutrients per calorie
• Paleo, obesity and insulin resistance

optimum nutrition

how to optimise your micro and macro nutrition:

• how to get more of the harder to find micronutrients per calorie
• which nutrients is your diet missing?
• micronutrients at macronutrient extremes
• building a better nutrient density index
• a fresh perspective on nutrition
• analysis of what a nutritionist eats and hospital food
• good fats, bad fats
• your personalised food ranking system
• ketogenic fibre
• fine tuning your diet to suit your goals – Ketogains’ Darth Luiggi
• the most nutritious diabetic friendly meals
• diet wars
• optimising micronutrients and macronutrients for different goals
• superfoods for athletes and the metabolically healthy
• comparison of nutrients per food group
• fructose… victim or villain?
• what about saturated fat?
• the great carbohydrate debate
• nutrition for athletes and the metabolically healthy
• the most nutrient dense foods for different goals
• fine tuning your diet – Chris Kelly
• fine tuning your diet – Wendy
• Fine tuning your diet – Jane
• how do you like your veggies… cooked or raw?

type 2 diabetes

how to optimise your diet to normalise blood sugar and insulin levels:

• what are normal blood glucose levels?
• Antonio C. Martinez II’s type 2 diabetes reversal
• insulin load… the greatest thing since carb counting?
• how to use your glucose metre as a fuel gauge
• how optimize your diet for your insulin resistance
• superfoods for diabetes and nutritional ketosis
• ketosis… the cure for diabetes?
• the blood glucose, glucagon and insulin response to protein
• nutrient dense foods for weight loss and insulin resistance
• choosing the right sized low carb band aid
• can you eat too much fat on a low carb diet?
• balancing diet and diabetes medications
• the cost of going low carb
• the Goldilocks glucose zone
• physiological insulin resistance and coffee addiction
• why we get fat and what to do about it v2
• the great carbohydrate debate
• what is a well formulated ketogenic diet?
• do we really need carbs?

type 1 diabetes

how to optimise your insulin dosing and food choices for normal blood sugar levels:

• what are normal blood glucose levels?
• standing on the shoulders of giants
• insulin dosing for type 1 diabetes
• how much insulin is required to cover protein?
• carbohydrates, protein, type 1s and canaries
• balancing diet and diabetes medications
• how optimize your diet for your insulin resistance
• why is good blood glucose control so important?
• is the insulin response to protein dose dependent?
• how long does it take to digest protein?
• hyperinsulinemia, food, infection and the monthly female cycle

food insulin index

how to optimise your food choices with the food insulin index:

• the most ketogenic diet foods
• latest food insulin index data
• how optimize your diet for your insulin resistance
• insulin index v2
• the Goldilocks glucose zone
• Paleo, obesity and insulin resistance
• are dairy and red meat uniquely insulinogenic?
• fibre… net carbs or total carbs?
• the glycemic index load versus insulin load
• the blood glucose, glucagon and insulin response to protein
• Atkins versus the vegans
• why we get fat and what to do about it v2
• trends, outliers, insulin and protein
• proportion of insulinogenic calories
• putting it all together… protein and net carbs

weight loss

how to optimise your diet for weight loss:

• weight loss (high nutrient density, low energy density)
• low energy density, high energy density foods for weight loss
• why we get fat and what to do about it v2
• optimal meals for weight loss
• how to use your bathroom scale as a fuel gauge
• can you eat too much fat on a low carb diet?

fasting

how to optimise your fasting for health, longevity, weight loss and performance:

• how to use your glucose meter as a fuel gauge
• how to use your bathroom scale as a fuel gauge
• Antonio C. Martinez II’s type 2 diabetes reversal
• want to live forever?
• optimising blood sugars with RD Dikeman
• The Obesity Code (review)

energy density

once you have your blood glucose and insulin levels sorted you can tweak your energy density to suit your goals:

• low energy density, high energy nutrient density foods for weight loss
• high nutrient density, high energy density foods for athletes
• energy density, food hyperpalatability and reverse engineering optimal foraging theory
• superfoods for weight loss (high nutrient density, low energy density)
• choosing the right sized low carb band aid

protein

how to optimise your protein quantity and quality:

• the blood glucose, glucagon and insulin response to protein
• micronutrients at macronutrient extremes
• trends, outliers, insulin and protein
• how much insulin is required to cover protein?
• how long does it take to digest protein?
• putting it all together… protein and net carbs
• is the insulin response to protein dose dependent?

bodybuilding and athletes

how to optimise your nutrition for physical performance:

• nutrient dense insulinogenic foods for bodybuilding
• want to live forever?
• breakfast of champtions
• fine tuning your diet to suit your goals – Darth Luiggi
• Dominic D’Agostin’s breakfast
• optimising micronutrients and macronutrients for different goals

ketosis

all about the mystical state of ketosis:

• the most ketogenic diet foods
• ketosis… the cure for diabetes?
• the glucose : ketone index
• how optimize your diet for your insulin resistance
• insulin load… the greatest thing since carb counting?
• how to use your bathroom scale as a fuel gauge
• how to use your glucose meter as a fuel gauge
• superfoods for therapeutic ketosis
• the blood glucose, glucagon and insulin response to protein
• ketogenic fibre
• good fats, bad fats
• the Goldilocks glucose zone
• choosing the right sized low carb band aid
• the therapeutic ketogenic diet
• what is a well formulated ketogenic diet?
• can you eat too much fat on a low carb diet?
• proportion of insulinogenic calories
• do we really need carbs?

zero carb

is no carb better than low carb? is it right for you?

• the most nutrient dense no zero carb foods
• Dr Rhonda Patrick’s Ultimate Micronutrient Smoothie versus Zero Carb Gregg
• ketogenic fibre
• micronutrients at macronutrient extremes
• which nutrients is your diet missing?

vegan / plant based

how to optimise your plant based nutrition:

• nutrient dense diabetic friendly vegan foods
• Dr Rhonda Patrick’s Ultimate Micronutrient Smoothie versus Zero Carb Gregg
• Atkins versus the vegans
• which nutrients is your diet missing?

sugar

the ultimate processed, insulinogenic, nutrient poor, high energy density food:

• is sugar really toxic?
• the avoid list… the most insulinogenic, energy dense low nutrient density foods
• fructose… victim or villain?

about

all about Optimising Nutrition:

• about
• videos
• manifesto
• community
• further support

recipes

get optimised meal plans to suit your goals:

• weight loss
• normal blood sugar and nutritional ketosis
• athletes and metabolically healthy
• therapeutic ketosis