In advance of the next DDF challenge that starts this Saturday, there are 12 new updates! on the OptimisingNutrition blog posted overnight.
The articles have appeared before but the writing is edited and the new simple infographics added. For example, the high satiety, low carb food poster in Personalized Satiety: Tailoring Low-Carb or Low-Fat Diets for Effective Weight Loss https://optimisingnutrition.com/low...ow-fat-satiety/
The article that had the most impact on my understanding of insulin and weight loss was
Debunking Keto Myths: The Real Impact of Fat on Insulin and Weight Loss
EDIT ADD: continuing with multiple reposting of the older information, updated and edited. My favorite video interview with both Marty Kendall and Dr Ted Naiman. The Science why the CIM is dead, practical tips, etc. https://optimisingnutrition.com/ted-naiman/
The last MicroNutrient Masterclass of 2023 starts tomorrow. The database has 1460 NutriBooster recipes, now sorted by satiety score & nutrient density, to make your path to nutritional excellence a feast!
Once you have established a DDF fasting pattern that works with your BG, and the MacroNutrient Masterclass focuses the % that give maximum Satiety Per Calorie, the last piece is making sure that to obtain all the nutrients required for your health conditions. While all the essential nutrients are important, protein, fibre, calcium, potassium and sodium all have a statistically significant relationship with eating less. Foods and meals that contain more of these nutrients per calorie will satisfy your appetite and empower you to achieve long-term satiety with less energy.
People following a low carb diet typically get less magnesium, potassium, folate, calcium, Vitamins A, C and K1, while they will be getting plenty of vitamin B12 and amino acids. By analyzing my diet with Nutrient Optimiser, my worse shortfall was calcium, butI was also low on Selenium and Zinc, two of the 11 nutrients important for thyroid health. I was oversupplementing with Vit D and did not have enough co-factors A, C and K. Micros helps sort this out :wave:
The root cause of Insulin Resistance is Energy Toxicity. If already low carb, you need to address the 70-80% of your body’s insulin production that is related to how much fat you’re carrying. Simply minimising carbs, while an important step, is missing the main game!
Navigating Energy Toxicity: The Hidden Culprit Behind Elevated Insulin Levels
New Mikki Williden interview:
Halloween sale for Lifetime Membership: https://app.optimisingnutrition.com/lifetimer-discount
SATIETY! Where weight loss programs are going now :)
Cracking the Hunger Code: Our Data-Driven Satiety Algorithm, and What Makes It Better!
Right at the top of this short article are the satiety factor %s for overall diets.
Within the article are the satiety factors for low carb, low, fat, and low protein diets. protein is the most powerful satiety factor for low carbers, but if you add the minerals that are often low in your chosen diet style you’ll get even more satiety from your foods.
There will likely be small differences between HAVA's satiety per calorie ranking and Marty Kendall’s ranking with the focus more on the micro nutrients but so far the protein and fats seem to outweigh the secondary satiety factors.
You could eat the 12 most satiating foods pictured here, or open up a Tableau for the whole food list ranked.
Here is a short list of what foods I reduced/eliminated and mostly importantly, added. https://forum.lowcarber.org/showpos...7&postcount=209
Elevating Your Nutrient Intake From Recommended to Optimal
A good summary of Optimising Nutrition and Nutrient Triage Theory
I’m the first to admit Optimal is not easy, but I know what my stretch goals should be. The first mineral listed, calcium, is hard for me to reach. Calcium containing foods are very SATIATING. To the point if yogurt is included in "your plan" you reduce cravings for "off plan foods" and it is hard to overeat energy calories. The standard DRI is 1000mg, for senior women in the US, 1200mg, and the ONI is 1650mg. Rather than take it all as a calcium supplement, aim for the best with food, and only add the lowest extra as needed.
New Bliss Point analysis.
The Hidden Science of Food Addiction: Exploring Nutrient Bliss Points
Need some hand holding during the holidays? Consider the last Data Driven program of 2023 that starts the Saturday after Thanksgiving. You can eat whatever diet plan suits you, and add some cheat meals, but your own Blood Glucose keeps you honest. Not the original intent of DDF, but at maintenance weight it provides me guardrails. :lol: prevents a steep slide off a cliff. The name may be DDF, But it is really data driven eating rather than fasting. We tend to see most people get better results with two meals a day rather than one, with the first meal focusing on protein.
Data-Driven Fasting: Use Your Blood Glucose as a Fuel Gauge to Lose Weight and Optimise Your Metabolic Health
BONUS: Download Free Data-Driven Fasting Book That Has Helped Thousands Of People Personalize Their Fasting Routine
You can follow the program on your own FREE, join the community for free. https://members.optimisingnutrition...m_source=manual, or join a one month challenge in an active community of almost 10,000 members using their pre-meal blood glucose to lose weight and lower BG. A modest fee to do one challenge. previous years a Black Friday special was offered for a lifetime membership to all three programs …forever. What I purchased in Nov. 2020, and after I lost 75 pounds in total, DDF helps maintain a 22 BMI. High protein, high micronutrient dense foods, keeps me satiated.
We also need to take calcium several hours away from our D3/K2, and I understand the calcium supplement problems were because when people are low D, the body can't utilize properly.
At the turn of the 19th century, science urged people to run around more scantily clad. In Scandinavia, Germany, the Swiss border mountains, there were summer camps for nudists.
In landlocked places which didn't have oily fish, the difference was dramatic. This is when the "sporty tan" was a sign of health, and still a sign of leisure.
The free milk for schoolchildren program, started after WWI demonstrated the need for nutrition support among the population, was a dramatic success. It was part of why my parents would always have milk on our menus, even if I had to mix up the non-fat and do half & half with the whole milk.
But now people don't even put it in their coffee. How on earth is oatmilk the same thing? Even if the label says so, it's NOT. Because getting nutrients from food which actually contains it seems to work biological magic.
Also, how much of a crisis is coming when the coming elderly ate fast food all their lives?
I don’t take K1 or K2 as a supplement since I eat a more nutrient dense diet of vegetables, dairy and animal proteins, but do supplement D3 in winter and calcium 250 mg to "top up". Now the amount of calcium for bone health is under review. No wonder so many are confused about supplements. My new bone health doctor only prescribes D3 to her senior women and only in low amounts. Too much (5,000 the dose I take) is now a problem? :confused:
K1 & K2: https://optimisingnutrition.com/vit...ch-food-sources
I routinely eat Muenster cheese, which is the highest in K. I think I had a deficit, since now I'm in a holding pattern on less intake.
I go by what the Vitamin D society recommends.
That is too high according to some for bone health. My oncologist suggested 50-100 ng, so I lower supplementation if get into the 90s. But now new bone health doctor discourages levels over 50, ?, study in:
I know, but the Council has done right for me for almost two decades. That's the tricky part of listening to doctors, especially if one's issues are not readily treated, and super-especially what filters out into Standard of Care. This is where having a good doctor to talk to helps me figure out what works for me.
What if I, being so sick for so long, actually needs more? Turns out, the cholesterol I was supposed to be so upset about was actually good for me. Standard of Care would have had me on statins.
And Harvard has been pushing vegan eating for three decades now, so I don't trust their reccs and it's their own fault :lol:
Back to the DDF challenge that starts Saturday, in August a member brought his waking BG down 50%, from 249 to 114. https://optimisingnutrition.com/dat...led/#more-43754
He has completed two more challenges since and now his waking BG is 86mg/dl! He goes into Thanksgiving day with a plan, eating protein first 40-50g [protein leverage] nutritious sides [nutrient leverage] so is satiated before dessert but can enjoy reasonable portions.
Master Your Metabolism: A Visual Guide to Using Glucose as a Fuel Gauge
Or to quote Dr Naiman: "If your fat loss on Keto has stalled, there is only one explanation: you are eating too much fat." :wave:
Four new articles on muscle protein synthesis, and the leucine threshold. These articles have simple lists of food to eat to get these critical amino acids and protein for muscle health.
Unlocking Muscle Health: A Guide to Leucine-Rich Foods for Optimal Protein Synthesis
Protein Power: Visualizing 30g in Everyday Foods
Plus two articles on vitamins, all updated for the Macronutrient class.
"40% of women age 60 and older consume less than the minimum RDA for protein."
Muscle Centric Medicine is on a path to correct this. If you do not want to weigh and measure, now you can use these photos. If you want more than 50g protein for your first meal, simply pick two items. 125 g (4.4 oz) of shrimp and 294 g (10.3 oz) of yogurt. Amazing satiety and muscle protein synthesis for about 300 calories!
Dr Gabrielle Lyon has a 30G recipe newsletter, easy to find the protein substitutes when used with this chart.
Making it through the holidays, enjoying drinks and cookies, with the help of a DDF challenge and my list of nutrient dense foods. 6/10 of a pound up but the last weigh-in is Sunday. :dazzle:
There is a Christmas sale on announced today for a Lifetime membership for community members, a kind and supportive group. Access to everything forever. Community is on a private platform.https://members.optimisingnutrition...m_source=manual. Next DDF Challenge starts January 6th. https://optimisingnutrition.com/dat...ting-challenge/ :wave:
FOUR new updated articles have been edited and are now available on the Optimising Nutrition blog. These articles " review 854,633 glucose values from 8,882 people who have used the Data-Driven Fasting app!.
If you are not diabetic but concerned about a rising waking blood glucose, or want to lose weight, these first two articles explain the data driven eating method.
First, Mastering Blood Sugar: Insights for Non-Diabetics
Second, Fasting Glucose: Your Key to Metabolic Health
Are you always hungry? Does the food you eat provide Satiety?
The third article is
Blood Glucose and Hunger: Decoding the Intimate Relationship
Another three articles have been added, total of seven, all about Blood Glucose and how to use it to lose weight. This one explains how Data Driven Fasting, especially the PRE-MEAL BG, is used to tap into the fat stored on your body, and why the fat loss and metabolic health is easier to maintain.
The Powerful Premeal Blood Glucose: The Unsung Hero of Optimising Your Weight and Metabolic Health
And all …The Surprising Factors that Impact Your Blood Glucose
Interesting insider insight, 80% of this aggregated data is female, and from the make-up of the community…many are post-menopausal. The article Menopausal Weight Loss: How to Lose Weight and Keep It Off During Menopause has a lot of traction.
To conclude all the articles about using your blood glucose to lose weight and Reverse Diabetes, two articles about Long Term Success:
Turning the Tide on Type 2 Diabetes: Real Stories of Reversal
And… Success Stories and Secrets of the DDF Biggest Losersa
Marty Kendall continues to add more weight loss success stories to the even longer list of people who have reversed diabetes and enjoyed health improvements by Optimising Nutrition.
Maile’s Triumph: From Lupus Struggles to Thriving at 50
She makes nutrient dense foods, lost 40 pounds in 4 months, while also feeding and managing a family of EIGHT! I have no excuse to not hit a 100% diet quality score! :lol:
The concept of Insulin Toxicity is holding back many diabetics, when the better way to lower BG is manage ENERGY TOXICITY: Energy Toxicity: The Culprit Behind Your High Insulin
The next MacroNutrient Masterclass starts on Feb 10. It includes a new tool, Your Perfect Day, that I did not explore in the previous class, but members who did use it, found it very helpful. The basics are to find the macronutrient %s that work best for your health, weight loss, explained :
Big Fat Keto Lies became available on Kindle one year ago. Last night is was #39 for both a weight loss and weight maintenance diet. Pretty amazing for a book that does not have a diet :lol:
It was a self-published .pdf for a few years prior. It is free with Kindle Unlimited, and all-inclusive membership to ON or you can read the chapters free on the blog, links to all chapters at end of Keto Lie #7, Fasting for longer is better. https://optimisingnutrition.com/ket...nger-is-better/
At that time, Dr Fung's group was advising post-menopausal women who were having a hard time losing weight to fast 36-42 hours 3 days a week. Nope! Total Fail. Eating two meals a day to provide the nutrients my body needed was key to my losing another 38 pounds.
Two new podcasts from Wellness While Walking, including the simple, small steps you can take to Optimise Nutrition.
https://wellnesswhilewalking.com/episode-211, and Episode 212.
Carolyn includes ON recipe samples, links to previous podcasts, etc.
Part 2 discussed the importance of nutrients to menopausal weight loss, e.g priority adding optimal protein.. plus focus on calcium, potassium, folate and magnesium.
Optimising Nutrition supports 30! popular diets, so if you choose to be vegetarian or Ketogenic, it guides you to learn/correct the micronutrients that may be low.
"People following a low carb diet typically get less magnesium, potassium, folate, calcium, Vitamins A, C and K1, while they will be getting plenty of vitamin B12 and amino acids" as in analysis above. By analyzing my VLC diet with Nutrient Optimiser, I was also low on Selenium and Zinc, two of the 11 nutrients important for thyroid health.
More in my Journal, but it belongs here too. https://forum.lowcarber.org/showpos...6&postcount=292
"It's fascinating to see the data building around the dangers of the fat + carb combo foods that dominate our modern environment. [That's modern junk food, but can be keto treats too ** ]
This study went to great lengths to show separate gut-brain circuits for fat and sugar in mice. Separately, fat and carbs produce a normal dopamine response, but when we combine them in processed foods, we get a supra-additive dopamine response that makes us feel addicted to them.
What's the solution? When we prioritise protein, fibre, and nutrients like potassium, calcium and iron, we reverse engineer a higher-satiety diet that makes us feel more satiated with less energy."
Marty Kendall has many articles about this, https://optimisingnutrition.com/low...ow-fat-satiety/, and it’s the basis of the P:E Diet [Avoid the Trifecta] and Cian Foley's Don’t Eat for Winter foods.
Separate gut-brain circuits for fat and sugar reinforcement combine to promote overeating.
** 4 oz of a Monkfruit sweetener has 108 net carbs, mix with almond flour or 8 oz. cream cheese with 78g of fat, and that Supra-Additive Effect kicks in. No study that I know of, only my experience with "treats".
Also almost no protein and nutrients, even calcium is only 220mg….Before even considering the 860 calories.
Nutrition is about Nutrients. Everything else is just Noise…Marty Kendall
New podcast: Does Marty Kendall have the Solution to Breaking Free from Food Fear? Interviewed by Amiee Gallo, Certified Holistic Nutritionist with Masters in Human Nutrition and Functional Medicine. 20 years experience. First part, continues next week.
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