Vitamins for weight loss and satiety: which one and how much do you actually need?

The dietary supplement industry is worth $125 billion per year and is set to reach a massive $210 billion by 2026.  Vitamins are big business, marketing to the hopes and dreams of people who want to improve their health, lose weight and compensate for a poor diet.   But which (if any) of these vitamins actually help? …

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Why carbs, fat, sugar & alcohol affect your appetite in different ways and how to calculate your optimal targets for fat loss

Each of the different macronutrients (i.e. carbs, fat, protein, fibre and alcohol) have a unique impact on satiety and cause us to eat more (or less) than we may like to. This article details the findings of our data analysis of forty thousand days of food logging data from more than a thousand Optimisers and …

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Nutrient-dense meals (photos)

Beyond all the words and numbers on Optimising Nutrition, it was great to see nutrient-dense recipes people created in response to the Nutrient Optimiser Masterclass when they focused on improving their micronutrient profile on the first Nutrient Optimiser Masterclass.   People found that sharing their food photos with the Nutrient Optimiser Facebook Group was a …

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What is nutrient density?

Lots of people talk about nutrient density, but few people understand what it means, how to quantify it or how to leverage its power to optimise their diet.   This article clarifies several common misconceptions around this critical topic and shows you how to identify the most nutritious foods tailored to your needs and goals. …

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How to calculate your macros for fat loss, bulking, athletic performance or maintenance

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 …

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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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