I have decided it's time to participate in another challenge, not really for weight loss as I have decided not to stress so much about weight, but to pay attention to my bg readings, something haven't done for quite a while.

I have gotten back into yearly checkups and it's always a good thing to know what is going on.

Welcome back, Jean and Nancy! :wave:

I am looking forward to the next round of DDF too. When I do the micros class, I seem to gain a few pounds trying to reach certain nutrient levels. There are ways around that, but I’m still learning! :rolleyes:

Received an email this morning with a link to the DDF/ON Instagram page. Another social media I do not have! :lol: but it opened for me without an issue.

https://www.instagram.com/p/CqdomM0...&utm_term=Email

Simple graph and explanation of DDF.

New article with the results of the February DDF Challenge.

https://optimisingnutrition.com/ddf...lts/#more-40291

Optimising Nutrition/Marty Kendall will be posting more in Instagram going forward. If you have or create an Instagram account, follow him (or whatever is done there) 😅 for more memes and graphs with Marty's longer, but not too long, explanations. I tried to create an account but it was suspended before I even opened it. Longest set up process I ever went through only to be rejected :lol:

The DDF from above:

Sharing this article from this morning's Macro email:

How Much Do You Need to Increase Your Protein % to Lose Weight?

Next Macro class starts April 22nd, helps to find what % protein is best for you. I didn’t do this class until I had already zoomed right to aggressive fat loss %, but not everyone needs that.
The charts in the section "How Much Do You Need to Increase Your Protein % to Get Results? " includes the numbers if you are willing to track your favorite protein foods to know its protein and fat %.

https://optimisingnutrition.com/how...o-lose-weight/?

Thanks, Janet. This is such an important subject demonstrating that protein consumption determines how everything else lines up, and if one can eat in a caloric deficit with a healthy amount of protein, everything falls neatly into place. Enough protein enables one to achieve health and feel satiated even when reducing the amount of calories consumed. It's why I refer to protein as the fulcrum macro.

Hi Rob, no matter which way you stack the various satiety hacks, or try new versions of LC like carnivore, or pick between the subtle differences of Marty and Ted's approach..#1 for satiety is always Protein.
I was listening to an interview with Ted Naiman where he ranked what he would tell a new patient, #1 increase protein percent, #2 reduce energy and #3 increase fiber.

Another new article by Marty on the same topic, " Crush Your Hunger for Longer: The Biggest Satiety Hacks (and How to Stack Them)". https://optimisingnutrition.com/cru...hem/#more-40382

The Muscle Intelligence podcast…need to work on getting this look :lol: :lol:
https://www.muscleintelligence.com/?s=Ted+Naiman

A new Macro class starts today (even though the DDF class hasn’t finished) https://optimisingnutrition.com/macros-masterclass/
Marty suggests not doing two courses at the same time if new, but these two together are OK if you have done them before separately.

An new,excellent interview with Dr. Eenfeldt about Satiety per Calorie: https://www.youtube.com/watch?v=-BQq2FjOZLk
A number of mentions of Marty and how Nutrient Density is part of Satiety.

Most of us want to lose some weight to look and feel great.
- But how much is enough?
- How much is too much?
- And will improving body composition reduce your chances of avoiding disease?
Marty has been diving back into the world of Calorie Restriction with Optimal Nutrition (CRON) which seems to be making a comeback thanks to Bryan Johnson’s Blueprint anti-aging plan. He came across some fascinating data that helps us answer these important questions.

As you’ll learn, maintaining a more optimal body composition will reduce your risk of dying of most of our modern diseases.
This article will give you solid data to help you set a realistic body weight goal and extra motivation to take your weight seriously.
This is important because it has real implications for your long-term health!
Optimal Body Weight for Health & Longevity (and How to Achieve It)

https://optimisingnutrition.com/opt...ity/#more-41003

A good re-evaluation of Longevity data now that Dr Attia (and many others!) are writing about this topic.

Understanding that BMI is a population-based statistic, in this case 3.6 million residents in the NHS system, this is a fascinating look at all-cause or specific cause mortality.

The study details are linked.
https://www.thelancet.com/journals/...0288-2/fulltext




Bone density, muscle strength, lean mass, body fat % are all things I have been focused on after losing weight, now maintaining a 22 BMI. My journal has recent body scan reports which showed an improvement in all those markers over the past 2 1/2 years.
This article is a good explanation why it is so important.

Finally!
Low Carb Down Under posted on YT Marty Kendall’s talk at LC Gold Coast,
"How to use your BG meter as a Fuel Gauge"

https://youtu.be/ZXE9v8Kq2u0

This talk is only about DDF, simple, clear, only 20 minutes.
The 200+ page book comes later :)
This talk does not include food nor the Nutrient Optimization part.
How to lose weight without tracking food or calories.

"People who are lean and have plenty of muscle will see stable glucose levels regardless of what they eat. But, unfortunately, simply ‘hacking your glucose’ will not make you lean or metabolically healthy.

Metabolically healthy people have stable blood glucose, but
Hacking a flatline blood glucose won’t automatically make you metabolically healthy or lean.

To understand why your glucose rises more or less than other people’s with the same food, it’s important to understand that your body has (multiple) fuel tanks. It’s not simply about the carbs in your food or the glucose in your blood!

Short guide to How to Use your BG as a Fuel Gauge: https://optimisingnutrition.com/how...ictorial-guide/

"Where do you get your protein?
How to get enough protein without excess fat is one of the most common questions we get in our challenges.

Marty just finished updating his protein food lists. They now include:
- an interactive Tableau chart,
- average protein per serving, and
- protein %.
Check it out in our Optimising Nutrition Community at:

https://members.optimisingnutrition...d-lists-protein

Direct link to the Public Tableau: https://public.tableau.com/app/prof...ein?publish=yes

Marty Kendall's original analysis of nutrition research, Big, Fat Keto Lieshas been published in a book format for less than six months, and is climbing in charts, with new reviews like this one:



At #20 in Weight Loss and Weight Maintenance diet book rankings, this book offers the information needed when Low Carb (or any diet, he has analyzed the micronutrients in over 30 diet patterns) stops working, stalled or regained.

Mikki Williden, PhD has become a new podcaster favorite for me, and in yesterday’s interview with Dr. Ted Naiman she mentions Marty Kendall’s involvement in the satiety per calorie concept.

https://podcast.mikkiwilliden.com/164

"This week on the podcast Mikki speaks to Dr Ted Neiman, science communicator and whole food diet expert, all about protein and satiety. They talk about how Ted became interested in nutrition (from a vegetarian background) and how his patients opened his eyes to the various ways which with we could use diet to arrive at optimal health outcomes. They discuss how Ted’s approach has evolved from protein:energy ratio to encompass much more around satiety related to other factors (fibre, micronutrients, and the hedonic nature of food). Ted outlines the satiety per calorie index (his new book is focused on) and why this could be the best tool to determine the best approach with regards to food (as they iron out a few wrinkles). They also discuss the biomarkers that Ted is most interested in when ordering tests for his patients, personal fat threshold and how this relates to health, and other topics which are in the realm of metabolic health. An insightful conversation!
Dr. Ted Naiman, MD, is the Senior Science and Communication Advisor at Diet doctor and a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He has an undergraduate degree in mechanical engineering and utilizes engineering principles when dealing with complex systems such as human health and nutrition. He is the author of ‘The PE Diet’"


This is a great new introduction to the Protein to Energy ratio and its latest refinement to Satiety per Calorie.


From the Transcript:

Dr. Bernstein was an engineer before he was a diabetes doctor. There's something about dealing with math, which cannot be bullied or persuaded, that helps someone listen when the data speaks.

Terrific that we now have Engineers (Marty Kendall, Ted Naiman, starting with Dr Bernstein) working out the Multivariate Analysis of Satiety and to hand us the list of foods! Multi variate analysis makes my head :spin:

Marty has yet another satiety summary, to beat all satiety lists seen so far:

Unlock the Power of Nutrient Leverage: Your Guide to Boosting Satiety and Taking Control of Your Weight.

https://optimisingnutrition.com/nut...verage-satiety/

Check out that one bar of the components of Satiety Factors! And the Energy Reduction that results from adding nutrients. Protein has the most impact by far, why eating a PE Diet works well. But for many low carbers, increasing calcium, potassium, fiber and VitC might be the key to success.

I took a course in multivariate analysis in graduate school, or rather I started a course. In the first class the instructor drew a picture of a three dimensional bell curve on the blackboard. I knew immediately that this was going to be beyond my ability to comprehend so I dropped out of the course.

I was okay with algebra but I need a good teacher. An instructor told me "Don't worry, everyone takes calculus twice," and I figured I would need to take it four times :lol:

But this is why there are apps.

I heard a new podcast this morning with Marty Kendall. Topic was "Why Satiety matters more than the diet you are on."

https://www.amazon.com/How-Not-Get-...e/dp/B09YXZCW5J

The interviewer is Matty Lansdowne, An Australian scientist, nutritionist and coach who also has a healthy mums Facebook group. I have heard him before and these two guys are quite funny together.

Thanks, that's next up on my Youtube queue. From a day ago, for those who aren't signed up to Audible:

Why Can't I Stop Overeating? The Science of Satiety and How to Achieve It (Marty Kendall)

Starting Macros class tomorrow...hope I make it thru this time. I really want to dial in to my macros so I know how much I should be eating in protein, carbs and fat..... :/

Seems like when I try, I gain weight and I bale..........

That's great. Please ask for help "in class" any time you wonder about amounts or macro percents. :wave: Marty is looking for questions now for Tomorrow’s Live Q&A…how to avoid weight gain? https://members.optimisingnutrition...u-have-37929028

The Community now has 8,000 members, and with the Lifetime membership, many have taken the class before and are happy to share their tips and tricks. Every class has complete newbies and folks who just love to share how this works.
Take it step by step, maybe read the extra "homework" and ask your questions in the course or Live Zoom class, but keep it FUN :Party:

Marty has added new graphics to simplify the food lists even more! Find the high satiety low carb chart and eat from that. Both the Foods and Recipes can be found in this new article: https://optimisingnutrition.com/nut...h-satiety-foods

This is a good overview article on how to calculate Macros for different scenarios.
https://optimisingnutrition.com/cal...ros/#more-39324

And comments from a previous session: https://optimisingnutrition.com/mac...iety-is-central

PS: are your stats up to date? I remember the excitement when you entered Onederland. Marty has a fan group of post-menopausal woman who lose slowly, reaching goal weight after being stalled forever.I think it is the magic of nailing higher protein.

If Marty's new clean and simple graphics, rather than those huge charts on Tableau look familiar…read the transcript link in post #495.. if you do the new Macros class (it is always being updated), you will have a preview of where Satiety Per Calorie is going.




Also, "The Amazing Results of the May 2023 Data-Driven Fasting Challenge

https://optimisingnutrition.com/dat...lts/#more-41569

Marty has gone wild simplifying the graphics to DDF. Some of the new pages with comments attached to the charts are in this challenge results.

One example:

I'm trying to get the hang of the Macros class but once again, I'm giving up. Too much for me to figure out. I can't even find where we post to get help. Maybe it's the platform...seems like since they left the FB arena, I'm toast......carry on everyone! I'm done.

Sorry to hear that, I’d be happy to help. Have you been able to add Nutrient Optimiser to your phone?

4.2 How Do I Set Up Nutrient Optimiser?
Go to https://nutrientoptimiser.com/ and complete the initial survey to define your preferences, conditions, and goals to get started with Nutrient Optimiser.
Once you’ve joined the Macros Masterclass, you’ll get a unique code that unlocks the entire platform.

If you like FB, you could read the posts in https://www.facebook.com/optimisingnutrition
Many are similar to the daily lessons in the Macros Class, recently a list of high protein, low fat foods. You will not get a personalized adjustment to the foods you Use in Cronometer, but these posts share much of the information.

Two very interesting and helpful posts by Marty Kendall on Personalizing Satiety for your Diet.

Keto vs Low Carb vs Satiety: Which One is Right for You?

https://optimisingnutrition.com/ket...-right-for-you/



Using a High Satiety Diet myself, with Protein around 40% and Net Carbs around 20%, or 50-70 grams net…that is still low carb! But it is not 20g total carbs because that did not work for me, and many of Marty's satiety studies show why one eats more calories when they go below 18-20% net carbs. Cutting carbs works until it doesn’t.. below 15% -20% carbs (whether by restricting carbs, fasting, or carnivore) many people are not satiated and will have cheat days or overeat fat, etc undoing the benefits of low carb. If I focus on eating healthy, nutritious vegetables, fruits, and low fat dairy, the carbs take care of themselves.

Posted the same day
Moneyball Nutrition: A Data-Driven Approach to Nourish and Satisfy You
https://optimisingnutrition.com/moneyball-nutrition/

Both of these new articles have links to each Diet and their best foods for satiety, and the option to get ALL the satiating foods lists for each approach, high protein, low fat, or whatever you like.

Optimising Nutrition works for me, with Protein around 40% and Net Carbs around 10%, or 20-35 grams net. That is up from my ~5% net carbs & 30% protein that I found to work to keep me satiated from 2010-2022. But more than 35g net carbs doesn't work for me and causes me to crave & binge on carbs like it always has since I first tried Atkins in 1972.

A 5% increase in calories from carbs and 10% increase in protein may not sound like much of a difference from how I'd been eating, but with the focus of maximizing my nutrients I was able to lose a few pounds gained during Covid and feel more energized while getting out of the food rut I was in by trying more vegetables and a few vLC fruits.

Though I'd been eating mostly real, unrefined foods for >20 years of low carb dieting, I was interested in improving my nutrient intake to improve immunity & health and to avoid losing muscle mass as I age like many seniors do. At first I just followed Marty Kendall's writings, but after seeing JEY's success decided to do all three of his ON challenges (DDF, Macros & Micros) over the past year and would definitely recommend ON to anyone wanting to optimize your nutrition by nudging nutrients and protein higher, and fat lower in a way that causes no deprivation and allows you to qualify and quantify what works best for you.

Diedra,
What a wonderful testimony as to how the Optimising Nutrition programs work! Small adjustments from your "baseline", whether that is glucose, carb levels, protein, or some nutrients, until you find what works for you. No one need make dramatic changes in their macros, no deprivation. All changes are with a focus on providing the Nutrients that lead to Satiety.

I'm very impressed with Mary Kendall's system which. Knowing how our bodies are reacting to different things is a vital tool to help people customize their food plan.

Low carb was the first time I was able to consider the effect each food had, in that case, on my blood sugar. At one point I got DH and I taking blood sugars after our respective meals to demonstrate how his choices and mine had dramatic differences.

I think it got him through a mental block about "what is healthy" that all of us have to keep calibrated.