Many find low carb or keto almost magical in the early days. As they move away from the most hyper-palatable fat+carb combo foods, they experience greater satiety, their blood sugars and insulin levels drop, and they feel great. High-fat foods can also feel satiating, but this may be simply because they give you a lot …
Over the past few years, people in the fasting/low-carb/keto communities have been told that: insulin toxicity is the root cause of the majority of our western diseases, insulin is public enemy number one, and reversing ‘insulin toxicity’ is the key to weight loss and health. Is fat really a ‘free food’ because of insulin? However, …
Oxidative priority… it’s critical to understanding how fat loss works! In this article, you will learn how your body uses various fuels (with some cool diagrams and examples). These “secrets” are central to our systems that have helped so many people optimise their diet and achieve their fat loss goals. This info will help you …
Read moreOxidative Priority: The SECRET to optimising WHEN and WHAT you eat
It has been a real honour to have the opportunity over the years to present at Low Carb Down Under and have them shared on their YouTube channel! Without further ado, here’s my latest presentation on satiety from the last meeting on the Gold Coast in Australia. Satiety is a fascinating and multi-factorial parameter of …
Modern processed food uses the same formula of seasonal eating that Mother Nature uses to provide hyper-palatable food in autumn to help us eat more, store fat, and prepare for winter. In our modern food environment “comfort foods” are designed to be delicious and allow us to consume more of them. We are instinctively drawn …
In the How much protein do you need to optimise satiety article we looked at the critical role of protein in managing hunger. The analysis of half a million days of MyFitnessPal data showed that your body is satisfied with less energy when you give it adequate protein. So, with protein locked in, this article looks at how fat, …
Read moreHow to optimise your protein, fat and carbohydrates to minimise hunger
Most macronutrient calculators give you a very specific answer about how to calculate your macros. This is simple, but unfortunately not optimal when it comes to ensuring optimal nutrition. Nutrient-dense whole foods don’t come in prepackaged satchels of protein, carbs, fat, fibre and calories that you can mix together to meet specific macronutrient and calorie …
Read moreHow to calculate your macros for fat loss, bulking, athletic performance or maintenance
Analysis of the USDA Cost of Food at Home database shows that fat is the cheapest macronutrient. Protein is the most expensive macronutrient, however a reduced carbohydrate diet does not necessarily require an increase in protein. Reducing the amount of carbohydrate and increasing the amount of fat in your diet is the most effective way …