Mojolissa…this is not for you Requires 2 apps! :lol:

But if anyone wants to track their food on Cronometer for one month, learn the Macros of what they are currently eating, and how to change them to meet your own goals, be that weight loss or therapeutic keto, the Macro Masterclass is great.

This class is easy….only looking at 3 Macros. The Micronutrients are separate class now, much better in this shorter class than when they were together…that was overwhelming :wave:

On the other hand, I really like the two classes combined and was not overwhelmed. That's probably because I came into it knowing how to use Cronometer and knowing a lot about macros and micros since I had been focused on eating optimal nutrients for a long time. I was so glad when Marty finally offered a class on the subject. Until he came along no on else seemed much interest in the nutrient quality of what people ate. The focus always seemed to be almost exclusively weight loss and sometimes blood sugar (eg Dr Bernstein) Marty really married the issues that seemed most important to me, weight loss, blood sugar regulation and nutrient quality. I highly recommend his courses.

You're right. I was new to Cronometer, and it took me 6 weeks just to "get" my nutrients based on a 2,000 cal/day basis, filling the "buckets" and then moving on to the next nutrients. I don’t love simple food macro tracking, so 6 weeks was an eternity for me to do both. :lol: much better now…repetition has helped. I also highly recommend all the classes and doing them in order works well now.


EDIT, Correction. Both Cronometer and Nutrient Optimiser have Web versions. You can do the Classes using a desktop.

Marty Kendall has been writing multiple articles about basic misunderstandings of the role of insulin. New today, "Does Protein Spike Insulin?, and Does it Even Matter?”



For me, getting below a BMI of 26-28, and well under 25, made a noticeable difference. Using 1g Protein per pound ideal body weight was about 40%+ Protein. The Protein and Satiety graph visually shows how more protein leads to more Satiety, Eating fewer Calories and Losing Weight without Hunger.


Also,
Insulin is NOT making you fat.
https://optimisingnutrition.com/doe...n-make-you-fat/.

And,
What does Insulin Do in Your Body
https://optimisingnutrition.com/wha...do-in-your-body

For 2023, and the MacroNutrient class that’s starts on Saturday, Marty Kendall is updating or adding new articles on Macros and Protein. There has been loads of controversy on Satiety, Protein Percent on Twitter too.
New articles on blog today:

https://optimisingnutrition.com/nutrition-blog/

Marty gets out his data to reply:

Calculating Your Target Macros: A Data-Driven Approach
https://optimisingnutrition.com/cal...-target-macros/

This is good information, Janet, and Marty seems to respond to any confusion or controversies at just the right time. While I've read this information, it's important for people to understand that protein is really the primary dietary fulcrum in that quantity of protein consumed has everything to do with satiety, ability to lose or gain weight, and ultimately metabolic and physical health. Between Naiman and Kendall combined with some timely research by others, it's clear about the role protein plays. Combining this knowledge with the understanding of protein types and the bio-availability of various protein sources, one can successfully achieve improved weight and overall health. That's why I call protein the fulcrum macro.

The Optimal Blood Sugar for Weight Loss and Fat Burning
 

The Optimal Blood Sugar for Weight Loss and Fat Burning



Excellent new update to this DDF and BG article:

https://optimisingnutrition.com/blo...nd-fat-burning/




What Makes Data Driven Fasting Different?


https://optimisingnutrition.com/wha...ting-different/

You can grab the Free DDF Book (over 200 pages) and jump into DDF 101 course at https://www.datadrivenfasting.com/book

Or the next DDF Challenge starts in 10 days, Feb 25th. Before the Macros class is completed but the DDF courses are popular, and there will be 7 courses this year, some overlapping.

Many of the good book reviews for Big Fat Keto Lies are written by people who have enjoyed tremendous success with DDF.
Only $2.99 as a Kindle e-book! Free with Kindle Unlimited.

https://www.amazon.com/Big-Fat-Keto.../dp/B0BRL6TBMF/


Still on the blog and included in some packages, but Kindle allows for annotations, sharing, etc.

Keto Lie #7: Fasting for Longer is Better

https://optimisingnutrition.com/ket...ter/#more-21934

It's all about Satiety this weekend!

The Low-carb Denver conference started yesterday.
https://lowcarbconferences.com
Theme is "Where is Nutrition Headed?"

Yesterday, Dr. Eenfeldt explained how satiety per calorie will work with their LC/Keto/Higher Protein plans [Heard my story was flashed on the big screen as a high protein success :lol:]

Marty posted the new, updated Mother of All Satiety Indexes on his blog.
He will be speaking Sunday.

The Food Satiety Index Score (Updated 2023)
https://optimisingnutrition.com/satiety-index/




And One Nutrient Density and Satiety Chart to Rule Them All
https://optimisingnutrition.com/one...-rule-them-all/

I just started a round of DDF. It is difficult not to snack before bedtime!

If you joined yesterday's Challenge, you have at least three days to eat whenever you want…enjoy it! [I found you on course members now]

During baseline, when you feel hungry for a snack or even have a beverage with calories, take your BG before. If you want to check your reaction to that snack food, take BG after. Get as many pre-meal/snack BG as you want, point now is getting in touch with your hunger signals (many extended fasters have lost that).

How to Stop Late Night Snacking is not until Day 11 :wave:

Good luck! Getting my satiety signals lets me stop eating hours before bedtime. May it become effortless!

This fascinating article explains Satiety data from another somewhat less complex statistical method than the Multi Variate Analysis, the Principal Component Analysis.

The Key Ingredients to Feel Full and Fueled: The Principal Components of Satiety and Nutrition

Summary:




Moving beyond the the most components of Satiety, Protein and Fiber, there is a good explanation of why Potassium ( from green vegetables, not supplements!) also contributes to Satiety, that controls Hunger, so you can eat less.

I have mentioned before that Marty Kendall has created a platform for an interesting, very international, community including members with decades long obesity and Diabetes to medical doctors and to an "evolutionary biologist at the Max Planck Institute and an active member of our Optimising Nutrition Community, who ran this PCAnalysis”

So net down, prioritize protein, and eat it with greens vegetables!

https://optimisingnutrition.com/pri...nts/#more-40233

If a Principal Component Analysis is not your jam, most people start with a DDF Challenge. No need to track food if you do not want to. You could use one of the simple memes from Dr Ted Naiman, this one https://forum.lowcarber.org/showpos...6&postcount=335. or earlier ones in that thread.

The next challenge starts April 8th.

I'm going to start a new round on 4/4. I think the last round was a washout due to lack of practice. Hopefully this time I can do better.

Great that you are joining again, Nancy. I pick up something every time! One tip is to participate in the course discussions, re-read the Daily Lessons, and even though not required, consider food choices…prioritize protein in first meal, etc. that you know, but sometimes it takes seeing what another member is eating that helps it click.

Awesome results from the February class ranked by lower waking and pre-meal BG, fat and weight loss, summary: Data-Driven Fasting Challenge – February 2023 Results March 30, 2023 by Marty Kendall

https://optimisingnutrition.com/ddf-21-results/