If you want to succeed it can be helpful to learn from those who have already been successful.
We asked the Optimisers from the first challenge what advice they would give someone starting out on the journey. Here’s what they said:
- Plan ahead. Know what you are going to eat for at least one day ahead and make sure you shop for it.
- Learn how to do meal prep! Have at least one day of meals ready and prepared ahead of time.
- Tools like a crockpot or air fryer can make meal prep a lot easier.
- Learn to track your micronutrients in Cronometer.
- Make custom recipes for your favourite meals in Cronometer.
- Focus on micronutrients, and the rest will follow.
- Tracking is a valuable learning tool to evaluate and refine your current habits.
- Don’t be afraid to try new foods or wacky food combinations.
- It’s OK to have setbacks, just keep moving forward.
- Food does not need to be novel, entertaining or complicated all the time.
- Nutritious food is tasty, especially when you eliminate highly processed foods from the rest of your diet.
- Find the meals you enjoy and use them regularly.
- Use frozen spinach or kale to boost your greens.
- Set up your favourite foods in Cronometer.
- Keep everything as simple as possible.
- Use the Nutrient Optimiser and Cronometer as tools to retrain your habits until you no longer need them.
- Use Nutribooster, your optimal foods list and optimised recipes to identify new foods to fill your micronutrient gaps.
- Blood sugars can still be elevated during weight loss. Don’t stress so much about your blood sugars until your weight is stabilised.
- Don’t eat food with a label and stay away from white foods.
- Treat foods that have a combination of refined starch and vegetable oils listed together on the label as a recreational drug.
- Focus on filling your diet with optimal food rather than restricting food.
- Start small and the other pieces will fall into place.
- It is amazing to be able to combine Cronometer and Nutrient Optimiser to understand that weight loss is not the only important thing to track.
- I love being able to plan my days with meals by looking at meal plans or nutrient dense food suggestions in Nutrient Optimiser and then check my pantry/fridge/freezer for inspiration and enter food ideas into Cronometer; then by using what information I have access to in Nutrient Optimiser to tweak until I can reach the best possible food choices.
- The challenges helped me become aware of the daily habits I need to build to help drown out old ones.
- Seek out local and seasonal foods that align with your goals.
- It helps greatly to have those you are eating with share your commitment and your food! Support of your friends and family members is invaluable.
- Shop around the outside aisles of the grocery. Don’t buy it if it’s not on plan. Do this as a family, or with those you live with.
- Nutrient density helps to keep us satisfied. With less hunger and our body, in time on its own, you will experience weight loss and feel better.
- Having the support from the group has been great. It helps to know we are not doing this alone.
- Share your journey with the community.
- Base your nutritional decisions on evidence rather than ideology.
- Understand as much as you can of the pros and cons of all food groups, rather than getting sucked into the template of a particular diet.
- Appreciate the importance of nutrient density in meals, rather than specific foods.
- Focus on building life long habits rather than seeing this as just a diet.
- Diets based on elimination (particularly of fish, and veg) are likely to be nutritional compromises.
- Adjust what and when you eat based on your activity and biometric progress.
- When your body gets all the nutrients it needs, the drive to eat is reduced. If we can do that with nutrient-rich but lower calorie food then we can manage the energy intake to meet all our goals.
How Can I Calculate My Nutrient Intake?
Level Up Your Nutrient Density
To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.
The free starter pack includes:
- Maximum Nutrient Density Food List
- Sample Maximum Nutrient Density Recipe Book
- Sample Maximum Nutrient Density Meal Plan.
To get started today, all you have to do is join our new Optimising Nutrition Group here.
Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.