Diet Doctor Podcast #104:
The secret of nutrient density with Marty Kendall
Focusing on nutrient density may be the key to better eating. Marty Kendall shares his data and his approach to optimizing nutrition through nutrient density.
Marty Kendall is trying to help us all optimize our nutrition. He brings his engineering experience and insights to help us rethink how to choose what we eat — and for Marty, the key is nutrient density.
Marty has found through his website optimizingnutrition.com that people can achieve their weight loss and health goals by focusing on getting the most nutrients with the fewest calories. That frequently means eating higher protein diets along with low-energy-density foods.
But what exactly does that mean? The principles may sound simple, but putting them into practice requires a deeper knowledge. Marty and I discuss the key details you need to know to help you decide if this is the right approach for you,
We also discuss how Marty uses blood sugar readings and CGMs to determine the optimal timing for eating. And what about keto diets? Don’t they provide satiety and blood sugar control? Yes, says Marty, but again, the key is identifying the details of the diet that provide benefit.
03:03 The concept of nutrient density
09:48 The balance between nutrient and energy density
16:33 An ideal amount for protein intake
21:06 Defining high satiety foods
26:29 Using CGM to dictate when to eat
34:36 Differentiating palatability and satiety
39:19 Biggest hurdles for people following a higher protein diet
43:41 The best eating window for satiety eating
50:08 Gearing your food intake based on CGM