index (start here)
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
![a_caveman_large[1]](https://i1.wp.com/optimisingnutrition.com/wp-content/uploads/2017/04/a_caveman_large1.png?resize=480%2C399&ssl=1)
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:
recipes
get optimised meal plans to suit your goals:
- weight loss
- normal blood sugar and nutritional ketosis
- athletes and metabolically healthy
- therapeutic ketosis