For the past six years, we’ve been on a mission to make nutrient density and satiety as simple as possible to empower Optimisers to identify foods and meals that align with their context, preferences and goals. To bring it all together, we’ve combined our three most powerful nutritional scoring systems into one chart, showing: To …
Read moreOne Nutrient Density and Satiety Chart to Rule Them All
Did you know nutrients come packaged in groups in the food we eat? Some nutrients, like protein, get a lot of attention for their high satiety value. But it’s not just protein that provides the satiety response, it’s all the amino acids as well as the other nutrients that come packaged with higher protein foods. …
Some people treat fibre as an essential nutrient, but it’s not. Many people survive just fine on minimal fiber. In fact, many people with chronic gut distress find they do better with less—or even no—fiber. Because it is not essential, we have not set an Optimal Nutrient Intake (ONI) for fiber. We also do not encourage …
Confusion, controversy, and many questions abound around fat. To clarify some of the questions listed above, this article will use our analysis of 125,761 days of food logs from 34,519 Optimisers to bring you data-driven answers to these FAQs. We’ll drill down into our satiety response to fatty acids to understand which ones you need …
Read moreDoes Eating Fat Make You Fat? The Surprising Truth About Cholesterol and Saturated Fat!
The supplement industry is currently worth an estimated $125 billion per year. By 2026, it is forecasted to nearly double and reach a massive $210 billion. While ‘Big Pharma’ often captures the spotlight, vitamins are big business, too! It’s hard to escape advertising for the latest magical supplement that will cure all your ills, shed …
Read moreBest Vitamins for Weight Loss and Satiety (and How Much You Need of Each).
Minerals are essential for human survival. They are critical cofactors that serve as catalysts for numerous bodily functions like enzyme synthesis, detoxification, and cell signalling. If you don’t get adequate amounts of all the essential minerals from your diet, your appetite will send you in search of more food until you give your body the …
Read moreThe Effect of Minerals on Appetite, Hunger and Satiety
There is seemingly endless debate over whether carbs or fat are better or worse than one another, not to mention sugar and alcohol. Previously, we’ve shown that protein % has the most significant positive impact on satiety. That is, we tend to eat less when we reduce energy from fat and carbs and increase the …
Have you ever wished there was a simple score to measure the quality of your diet? We did too. So, we created the Diet Quality Score! Unfortunately, most mainstream approaches to nutrition focus on the ‘bad things’ in food that you should avoid. You know, like sodium, cholesterol, saturated fat, oxalates, antinutrients, etc. Popular alternatives …
Read moreThe Diet Quality Score: Your Ultimate Measure of a Balanced Diet
One of the most common responses to a weight-loss stall in keto groups is to ‘eat more fat to get your ketones higher and burn more fat’. This lie is seductive because it is partially true and delicious! High-fat foods are highly palatable and provide a dopamine hit that makes us feel great and gives …
Read moreKeto Lie #3: You Should Eat More Fat to Burn More Body Fat
