how much protein do you need to reduce hunger for weight loss?
There is a lot of discussion and confusion on the interwebs around protein. Will too much protein raise my blood sugars? Will protein ‘kick me out of ketosis’? Won’t too much protein it hurt my kidneys? Will protein raise mTOR and give me cancer? Isn’t protein is a poor energy source? But I don’t want … How much protein do you need to optimise satiety?
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how to optimise your macro nutrient targets (protein, fat and carbs)
Most macronutrient and calorie calculators give you a specific target for calories, carbs, fat, protein and fibre. 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 […]
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how to maximise nutrient density
We surveyed the Nutrient Optimiser Facebook Group to see what they wanted to learn more about. Overwhelmingly, the most requested topic was nutrient density. Given that nutrient density is the central component of the Nutrient Optimiser algorithm, it’s the perfect place to start this educational series. Managing nutrient density ensures you get all the micronutrients […]
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how much protein do I need on keto?
There is a lot of confusion about ‘excess protein’ and whether you can have too much protein on keto. Insulin and protein are used to build and repair your muscles, organs and the other important parts of your body. This is an important and beneficial use of protein and insulin. Foods that contain the harder […]
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micros > macros?
Most of the time, when it comes to nutrition, we like to think in terms of macronutrients. Carbs. Fat. Protein. Fibre. Simple! But maybe too simple? In the good old days, before your food was grown in nutrient depleted soil and the creation of nutrient-poor processed frankenfood, we just ate food. We didn’t have to […]
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redesigning nutrition from first principles
In a sea of nutritional gurus, theories and conflicting opinions, have you ever wondered, “What should I eat to optimise my blood sugars, weight and health to feel great and thrive?” If your answer is “yes,” you’re in luck! This article sets out a bold proposal and methodology to redesign nutrition from the ground up […]
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The nutrient-dense Protein Sparing Modified Fast (PSMF)
The Protein Sparing Modified Fast (PSMF) is regarded by many to be the most effective way to lose body fat while preserving muscle and avoiding rebound binge eating due to nutrient deficiencies. First developed in the 1970s, the PSMF has seen various permutations in weight loss clinics and the bodybuilding community. While the specifics vary […]
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personalised nutrition… how to tweak the moving parts
There are a number of moving parts when it comes to optimising nutrition to suit your personal situation and goals. General nutritional recommendations are standardised for simplicity. However simple and standard doesn’t always work for everyone, particularly if you aren’t average, or don’t want to be average. Just like people come in different shapes and […]
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nutritious high energy density foods for athletes
If you’re an athlete, the “problem” with nutrient-dense foods like non-starchy vegetables and organ meats is that it can be hard to get enough fuel to support your activity. Foods designed for athletes are energy dense but are not nutrient dense but rather are fast burning foods that don’t contain a lot of essential nutrients. […]
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micronutrients at macronutrient extremes
In the previous article, Which Nutrients is YOUR Diet Missing?, we looked at the micronutrients that you might be lacking when following popular dietary strategies such as vegan, Paleo, keto, or zero carb. As a follow-up, I thought it would be interesting to look at the effect on essential micronutrients if we define our dietary […]
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