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Tag Archives for " satiety "

The Optimal Nutrient Score

Ever wished someone would create a single score to measure quality, ensure you are getting the essential nutrients you need (rather than just avoiding “bad foods”) and help you manage satiety, so you don’t need to worry so much about food quantity? I give you the Optimal Nutrient Score! Overview This article defines how we […]

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The Optimal Nutrient Intakes

While the Dietary Reference Intakes define the minimum amount of nutrients to prevent acute diseases due to the deficiency of essential nutrients, you’re probably more interested in the nutrient intakes that will maximise your health. This article summarises the Optimal Nutrient Intakes (ONIs) that you can use as a stretch target to optimise your health.   […]

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Amino acids for weight loss: Which ones and how much?

While many people are familiar with vitamins and minerals, most of us don’t give much thought to the individual amino acids that make up protein. Following on from the analysis of the essential vitamins, minerals and fatty acids, this article looks at our satiety response to the individual amino acids to determine optimal stretch targets […]

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The effect of minerals on hunger and satiety

Obtaining adequate minerals is a big reason that you crave food.  Your body requires the essential micronutrients to function and sends you in search of more food until you get enough.  If you have none of the essential minerals, you will die.   According to Dr Bruce Ames’, if you only have a little of these […]

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Optimal macros for fat loss, maintenance and bulking

What if you could harness the power of your chronobiology to optimise your diet for fat loss (spring), bulking (autumn) or maintenance (winter/summer)?   Our analysis of half a million days of MyFitnessPal data provides some fascinating insights into how you can dial in your macro ranges to help you optimise your diet to suit […]

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How much salt do you need?

Are you getting enough (or too much) salt?   And do you know what is optimal anyway?   This article looks at the latest research and some novel insights about optimal sodium.   While we’re at it, we’ll look at some other essential minerals that you are likely missing out on. Why is sodium important? […]

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