Nutrient-Dense Meals and Recipes

Over the past five years, we’ve calculated and analysed numerous datasets to determine the most critical food components for feeling satiated and energised.  Not only have we taken this information to create our Macros and Micros Masterclasses, but we’ve also used it to compile the most comprehensive lists of nutrient-dense meals and recipes available.  This …

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The Most Nutrient Dense Foods – Tailored to Your Goals and Preferences

A short list of nutrient-dense foods tailored to your goals and preferences is the simplest way to start your journey of Nutritional Optimisation and move toward optimal health and weight loss.  This article will give you access to a wide range of nutrient-dense food lists to empower you to get all the micronutrients you need …

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Keto Lie #6: Food Quality is Not Important. It’s All About Reducing Insulin and Avoiding Carbs.

People in Ketoland like to point out ‘there is no such thing as an essential carbohydrate‘. However, the reality is that many nutrient-dense foods that happen to contain some carbohydrates are also loaded with essential nutrients that are harder to find when carbs are reduced.  We do need some essential fatty acids. However, the actual …

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The Nutrient Bucket-Filling Game

Let’s play a game. Ready? Imagine your body is like a well-stocked pantry filled with storage containers, each holding vitamins, minerals, amino acids, glucose and fat—everything you need to nourish and fuel your body. The pantry has: large buckets holding bulky, frequently-used items – these are the macronutrients (i.e. protein, fat and carbs), smaller jars …

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Low Energy Density Foods and Recipes: Will They Help You Feel Full with Fewer Calories?

One question we often get is: “will low energy density foods and meals help me eat less to lose weight?”  The short answer is yes.  Low energy density foods are hard to overeat and can help you feel full in the short term.  However, the full answer is a little more nuanced. Satiety – or …

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What’s a Typical Diet Quality Score (and How Much Could You Improve Yours)?

What’s a Typical Diet Quality Score

Our Micros Masterclass is designed to guide Optimisers through dialling in their nutrition at the micronutrient level.   It doesn’t matter where your journey starts.  Your mission—if you accept it—is to progress towards optimal nutrition. In our recent article, What Do Top Optimisers Eat Across the Globe? we showcased some foods regularly eaten by our …

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