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!

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!

Received an email this morning with a link to the DDF/ON Instagram page. Another social media I do not have! 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

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
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/