How can you simultaneously: What foods should you eat, and how much do you need to eat of each of them? In this article, we’ll use some of the most popular foods of our Optimisers to show you which foods you could eat and how much of each to maximise satiety. What Is Satiety? Simply …
Read moreBest Foods to Maximise Satiety (and How Much of Each)
Whether you’re an avid gym goer, someone looking to improve their metabolism, or just an average Joe looking to feel fuller on fewer calories, increasing your protein %—your per cent of total calories from protein—is a must. While some people have no problem incorporating more meat, fish, and poultry into their diet, it’s not always …
Much of the debate in nutrition circles revolves around limiting macronutrients, like: Unfortunately, micronutrients from food are rarely even an afterthought. Q: But what happens to our micronutrients at these macronutrient extremes? A: Micronutrients (minerals and vitamins) tend to come packaged with protein (amino acids). To learn more, read on. The Data This analysis …
It’s nice to see satiety per calorie gaining some traction. But many people in our Optimising Nutrition Community, on Twitter and in recent podcasts seem to find it confusing and non-intuitive. So I thought it might be helpful to outline some points of clarification around the concept of satiety per calorie. As you will see, …
Introduction Protein leverage is my favourite nutritional model. Most of the time, prioritising protein while dialling back energy from fat and/or carbs is the most powerful lever you can pull you can do to increase satiety and manage your hunger. But in this article, I want to show you where protein leverage breaks down. Models …
Learn how much protein you need to eat to lose weight and keep it off. Discover the importance of protein for satiety and weight loss.
Insulin resistance during your period: What to know and how to manage it.
The Satiety Index: The secret to eating less and feeling fuller for longer with less energy.
Rabbit Starvation: What It Is and How to Avoid It
Did you know that your fat-free lean mass mainly determines your energy requirements? Your body fat comes along for the ride. So the more muscle and other lean mass you have, the more you get to eat and, thus, the more nutrients you can obtain. In Professor John Blundell’s recent presentation at the Royal Society’s …
Read moreThe Relationship Between Fat-Free Lean Mass, Energy Requirements and Macros