Everything from Optimising Nutrition in one place!
Topics
The latest articles on the most popular topics.
- Nutrient density
- Insulin index
- Satiety index
- Blood sugar
- Fasting
- Micronutrients
- Macronutrients
- Protein
- Keto
- PSMF
- Sustainability
- Longevity
- Carnivore
- Vegan
- Weight loss
- Results
The most popular articles (by topic)
Nutrient Density
- What is nutrient density?
- What is Nutritional Optimisation?
- Manifesto for Agnostic Nutrition
- How do minerals affect appetite, hunger and satiety?
- Optimal micronutrient intakes for satiety and health
- 10 Nutrition Myths That Need To Die
- The Optimal Nutrient Intake Score: Your ultimate measure of diet QUALITY (regardless of quantity)
- Orthorexia: When does healthy eating become unhealthy? (coming soon)
- Building a better nutrient density index
- Food lists (optimised for YOUR goal)
- Cheap nutrient-dense foods on a budget… optimised for YOUR goal
- Cheapest Nutrient Dense Foods (list)
- The biggest trends in nutrition
- The most powerful levers in nutrition
- The eight nutrients you need for optimal immune function (and the foods and meals that actually contain them)
- How many grams of sodium do you need per day?
- Optimal energy-dense foods for athletes… a data-driven guide
- Nutrients from food groups – which group wins?
- Optimal foods for YOU
- Cronometer: How to make sense of ALL the data to achieve your goals
- Low nutrient density foods to avoid
- Nutrient-dense recipes
Insulin index
- Making sense of the Food Insulin Index
- What foods raise your blood sugar and insulin levels (other than carbs)?
- The insulin load… the greatest thing since carb counting!
- Does protein raise blood sugar?
- The blood glucose, glucagon and insulin response to protein
- Insulin calculator for Type 1 Diabetes (including protein and fibre)
- What is the difference between glycemic index, the insulin index and insulin load?
- Nutrient-dense foods for stable blood sugars and nutritional ketosis
Satiety index
- The satiety index (updated)
- Vitamins for weight loss and satiety: which one and how much do you actually need?
- Does eating fat make you fat? The surprising truth about cholesterol and saturated fat!
- Optimal amino acid intakes for weight loss and satiety
- Fat Loss NutriBooster recipes
Blood sugar
- How to reverse type 2 diabetes and optimise your blood sugar
- How to really reverse your insulin resistance
- Want to lose fat? DON’T aim for stable blood sugars! (Why your CGM could be making you fat)
- Personal Fat Threshold model of insulin resistance, diabetes and obesity
- How to optimize your diet to reverse insulin resistance
- How to lose weight using a continuous glucose monitor (CGM) (coming soon)
- How to slash the cost of your diabetes medications (coming soon)
- Cholesterol: When to worry and what to do about it
- Insulin calculator for Type 1 Diabetes (including protein and fibre)
- Physiological insulin resistance
- 4 Key Symptoms of High Insulin Levels
- Does insulin resistance cause weight gain?
- How to stabilize blood sugar for Type 1 Diabetes (with RD Dikeman)
- Dr Richard Bernstein: Standing on the shoulders of giants
- NutriBooster Recipes for stable blood sugars
Fasting
- How to use your blood sugar as a fuel gauge for weight loss and blood sugar control
- Data-Driven Fasting FAQ (coming soon)
- Oxidative Priority: The SECRET to optimising WHEN and WHAT you eat
- Hunger Training… how to use your glucometer as a fuel gauge to train your appetite for sustainable weight loss.
- The best way to measure your weight loss progress (without the scale)
- How quickly can you make progress with Data-Driven Fasting?
- Eat like a king for breakfast [Data Analysis]
- How many times should you eat a day to lose weight?
- Data-Driven Fasting Challenge: What did we learn?
- Counting Calories To Lose Weight. How accurate are you?
- Data-Driven Fasting 30 Day Challenge
Macronutrients
- Why set and forget calorie and macro targets will fail you
- Metabolic flexibility: How to give your body what it needs when it needs it. (coming soon)
- The fascinating relationship of macro and micronutrients in the food you eat. (coming soon)
- Macro split for fat loss, bulking and maintenance
- Macros vs Micros – The Ultimate Guide
- How to calculate your macros for fat loss, bulking, athletic performance or maintenance
- Seasonal Eating Guide [Don’t Eat for Winter]
- Why our food system is screwed (in charts)
- Escaping our infinite autumn
- Micronutrient ratios and why they are important
Protein
- High protein diets for weight loss: How much you need and why it works
- High fat low protein vs high protein low-fat diet
- Does protein raise blood sugar?
- Why more protein at breakfast will help you lose weight
- How much protein is too much protein?
- How much protein do you need on a ketogenic diet?
- Blood glucose, glucagon and insulin response to protein
Keto
- What are optimal blood glucose levels for ketosis?
- The Case for Keto by Gary Taubes – honest review
- Is the acetone:glucose ratio the Holy Grail of tracking optimal ketosis levels?
- The ultimate keto diet food list (PDF)
- Are ketones acidic?
- Fibre on a ketogenic diet
- Can you eat too much fat on keto?
- The therapeutic ketogenic diet
- Are ketones insulinogenic (and does it matter)?
- What is a ‘well-formulated ketogenic diet’?
- What are the best exogenous ketones?
- Superfoods for therapeutic ketosis
- Nutrient-dense foods for stable blood sugars and nutritional ketosis
- Nutritional Keto NutriBooster Recipes
PSMF
- The ultimate PSMF calculator
- Secrets of the nutrient-dense Protein Sparing Modified Fast (PSMF) diet
- How to stay lean year round with Ivan Gavranic
- PSMF Flan
- PSMF Green Smoothie
- High Protein:Energy Recipes
Sustainability
- Should you EAT Lancet?
- Why regenerative agriculture will save the planet and your health
- Do we need meat from animals?
Longevity
- Eat Like the Animals: The “science-based” diet book with a controversial plot twist!
- Can longevity be bought in a bottle? Thoughts on David Sinclair’s Lifespan
- Want to live forever? Factors influencing longevity.
- Nutrients and recipes for cancer management
Carnivore
- Dr Shawn Baker’s Carnivore Diet: Pros, cons & nutritional analysis
- Optimising Dr Shawn Baker’s carnivore diet from first principles
- Dr Paul Saladino’s nose-to-tail carnivore diet
- Meat-based NutriBooster Recipes
Vegan
- Did you see the LATEST animal-based keto vs low-fat, plant-based diet study from Kevin Hall?
- Did you see the latest keto vs vegan plant-based diet study from Kevin Hall?
- Is a Vegan Diet Healthy? Why chasing nutrients might be more important.
- Dr Greger’s How Not to Die Cookbook (review)
- Vegan vs keto for blood sugar control
- Plant-based NutriBooster recipes
Ketogains
- The Ketogains method: Your ultimate guide to gaining muscle and losing fat on a ketogenic diet
- PSMF Flan
- Ketogains Green Hulk Omelette (with chicken)
- Ketogains PWO coffee
- Ketogains protein pudding
- Ketogains Ice Cream/Popsicle/Yogurt
- Luis Villasnor’s (Ketogains) high protein gelatin fudge
Micronutrients
- Potassium
- Magnesium
- Sodium
- Copper
- Zinc
- Selenium
- Phosphorus
- Manganese
- Calcium
- Vitamin A (Retinol)
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Folate (Vitamin B9)
- Choline
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Omega 3
Big Fat Keto Lies
- Big Fat Keto Lies: Introduction
- A brief history of low carb and keto movement
- Keto Lie #1: ‘Optimal ketosis’ is a goal. More ketones are better. The lie that started the keto movement.
- Keto Lie #2: You have to be ‘in ketosis’ to burn fat
- Keto Lie #3: You should eat more fat to burn more body fat
- Keto Lie #4: Protein should be avoided due to gluconeogenesis
- Keto Lie #5: Fat is a ‘free food’ because it doesn’t elicit an insulin response
- Keto Lie #6: Food quality is not important. It’s all about reducing insulin and avoiding carbs
- Keto Lie #7: Fasting for longer is better
- Keto Lie #8: Insulin toxicity is enemy #1
- Keto Lie #9: Calories don’t count
- Keto Lie #10: Stable blood sugars will lead to fat loss
- Keto Lie #11: You should ‘eat fat to satiety’ to lose body fat
- Keto Lie #12: If in doubt, keep calm and keto on
Nutribooster Recipe Books
- Analysis of Optimising Nutrition Recipe Series (22 books!)
- Analysis of 467 NutriBooster recipes across 29 recipes books (coming soon)
| Goal | Appropriate for |
| Fat loss | Designed for rapid fat loss with less hunger and cravings due to nutrient deficiencies along with adequate protein to prevent muscle loss. |
| Maximum nutrient density | These are the most nutrient-dense recipes available! |
| Low carb & blood sugar | Designed for stable blood sugars and weight maintenance on a nutritious low carb diet. Ideal for someone with diabetes or anyone who enjoys a low carb way of eating. |
| Blood sugar & fat loss | Designed for anyone with elevated blood sugars and body fat to lose. |
| Bodybuilders | Gain muscle without excess body fat. |
| High protein:energy | High protein:energy ratio for aggressive fat loss. |
| Nutritional keto | Ideal for someone who enjoys a ketogenic way of eating but does not require therapeutic ketone levels. |
| Therapeutic keto | Designed for people who require therapeutic ketone levels (e.g. for epilepsy, dementia, or Parkinson’s). |
| Plant-based | These are the most nutrient-dense plant-based recipes available. |
| Vegetarian | These are the most nutrient-dense vegetarian meals. |
| Low carb vegetarian | Nutrient-dense low carb vegetarian meals to help stabilise blood sugars. |
| Maintenance | Designed to help you maintain your body weight providing plenty of nutrients to live a healthy and energised life. |
| Pescitarian | These are the most nutrient-dense pescatarian recipes (i.e. vegetarian plus seafood). |
| Egg-free | The most nutrient-dense meals without eggs. |
| Dairy-free | The most nutrient-dense meals without dairy. |
| Egg & dairy-free | The most nutrient-dense meals without eggs or dairy. |
| Athletes & bulking | Designed to support activity or growth with an eye on nutrient density. |
| Meat | These are the most nutrient-dense meals that contain meat (i.e. beef, pork, chicken, etc.). |
| Immunity | These recipes prioritise the nutrients that support healthy immune function (i.e. vitamins A, C and D, iron, selenium, zinc and potassium). |
| Cancer (weight loss & nutrient density) | Designed for someone with cancer (i.e. less glutamic acid and methionine) while maximising nutrient density and satiety to promote fat loss. |
| Cancer (weight maintenance) | Designed for someone with cancer (i.e. less glutamic acid and methionine) while providing enough energy to maintain a healthy weight. |
| Cancer (weight gain) | Designed for someone with cancer (i.e. less glutamic acid and methionine) while providing plenty of energy to support weight gain after cancer treatment. |
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