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  #136   ^
Old Fri, Feb-09-24, 04:31
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,493
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Quote:
Originally Posted by Key Tones
Thank you Janet! I just logged in. I don’t have time to look around tonight, but will check it out!

Hi KeyTones/Kathy, hope you can look around this weekend when you have some time away from work. Sent you a message in Chat (upper right, two dialogue bubbles). A Macros course starts tomorrow so it will be busy. Marty has been adding recipes/meals 1800! Now, many are on the blog but if there is anything you want to see, and can’t find it…send me a chat.

Last edited by JEY100 : Fri, Feb-09-24 at 08:34.
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  #137   ^
Old Thu, Feb-22-24, 11:09
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,493
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Next DDF Challenge starts in two days, Saturday Feb 24th. It should really be named Data Driven Eating, or Hunger Training.

A Quick Start Guide to how it works: https://optimisingnutrition.com/dat...ickstart-guide/

https://optimisingnutrition.com/dat...ting-challenge/

Last edited by JEY100 : Fri, Feb-23-24 at 04:10.
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  #138   ^
Old Sun, Feb-25-24, 05:39
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,493
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Video from LC Denver. https://youtu.be/1QxTPWoTjCg?si=1lQwJHEZUxnXAWDG Your diet doesn’t need a name or a belief system. .Just enough nutrients.

Video from LC DownUnder. https://youtu.be/ZXE9v8Kq2u0?si=jKERBV3BHiOKqB_7 How to use your Glucose Meter as a Fuel Gauge.. Son Mike, with T1 diabetes, is now the world record holder for U18 deadlifting.
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  #139   ^
Old Tue, Feb-27-24, 03:58
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,493
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Kathy/KeyTones, Sale this week
"Do you want to join all of our classes (17 per year) for 40% OFF?
You also get access to all of our tracking apps.
BONUS:
Fat Loss Recipe Book
Fat Loss Meal Plan

Normally, we charge $247, but for our subscribers we made it $147 for just this week." https://optimisingnutrition.com/all...ime-membership/

Fun, new podcast interview with Gin Stephens on Intermittent Fasting. With Vaness Spina. Gin's new book is how to individualize your IF plan, which is what DDF is all about. Some recommendations in this podcast are different than Marty's (coffee/clean fast/or my approach… "cleanish") but both Gin and Vanessa are fans of individualizing your fasting program. A fun podcast that starts with a shout out to ~Marty Kendall at minute 5:45. https://podcasts.apple.com/us/podca...i=1000647111449

If your BG is still high on Low Carb (LC is symptom management, not correcting the root cause) DDF is an effective and healthy program to lower BG.
Turning the Tide on Type 2 Diabetes: Real Stories of Reversal
https://optimisingnutrition.com/typ...betes-reversal/

Last edited by JEY100 : Wed, Feb-28-24 at 03:57.
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  #140   ^
Old Thu, Apr-04-24, 03:32
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,493
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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The next Challenge starts Saturday April 6. You can use the app for free, follow the 230 page book on your own, but the Optimising Nutrition Community is very helpful. Now it has over 10,000 members, Losing weight and Optimising their metabolic health with support.

Quote:
3.1 ARE MY BLOOD GLUCOSE LEVELS BEFORE OR AFTER I EAT MORE IMPORTANT?

Most people focus on limiting the rise in their blood glucose after eating by lowering carbohydrates and sometimes even protein. However, rather than micromanaging the rise in glucose after you eat, it’s the average blood glucose across the whole day that matters. As you will see, the most effective way to reduce your average glucose across the day is to manage your glucose levels before you eat.

The period after you eat is only a tiny portion of the day. High-fat meals that only cause a slight rise in blood sugar after eating can keep blood glucose elevated for longer. Thus, increasing fats may not help you achieve a long-term reduction in your average blood glucose across the day, nor will it help with fat loss or reduce your insulin levels.

As shown in the diagram below, while carbs raise blood sugars and insulin over the short term, dietary fat will elevate your blood sugars over the longer term and prevent them from falling. Thus, to reduce the area under the curve of insulin and blood glucose, dial back fat and/or carbohydrates and wait a little longer to eat until your blood glucose drops below what is typical for you.
Modifying your diet to reduce the rise in blood glucose after you eat is only one step in the journey. Delaying meals until your blood glucose is below your trigger ensures your average blood glucose decreases and your stored body fat is used for fuel.

As shown in the chart below from our data analysis from people using the DDF app, there is a strong correlation between premeal glucose and waking glucose, a key marker of overall metabolic health.

Large swings in glucose after you eat are not ideal. This can occur when you consume more carbohydrates than your body needs. Significant rises in blood glucose (e.g., more than 30 mg/dL or 1.6 mmol/L) can result in your glucose crashing back down and increased hunger (i.e., reactive hypoglycaemia).
However, if your glucose rise after meals is in the normal healthy range, there is no benefit in trying to reduce it more. As shown in the chart below, there is little correlation between waking glucose and the rise in glucose after meals. Hence, focusing on managing your glucose before eating is much more helpful.
In the Data-Driven Fasting Challenge, we will guide you through the following steps:

1. Dial back refined carbs to achieve non-diabetic blood glucose variability. After most meals, your blood glucose should not rise more than 30 mg/dL or 1.6 mmol/L.

2. Fine-tune your meal timing using Data-Driven Fasting to continue the fat-loss journey.

3. If you are not achieving weight loss or your waking blood glucose is not decreasing with a Main Meal and a Discretionary Meal, look to increase your protein percentage, food quality, and nutrient density by reducing the foods that provide the most fat in your diet.
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  #141   ^
Old Sun, May-05-24, 03:47
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,493
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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The next challenge starts in two weeks. You can try the DDF app and program for free, with your own self-directed program, but the daily lessons and weekly live have helped many lose weight and reduce BG. Dr Naiman posted this explanation of T2 Diabetes yesterday on Twitter:

Quote:
The primary difference between someone with type 2 diabetes and someone without type 2 diabetes is mostly excess fat storage.

But what causes excess fat storage? Can you blame excess fat storage on either carbs or fat individually? Definitely not, and here’s why.

We have numerous studies on the dietary macronutrient ratios that optimally fatten either humans or other animals.

Optimal fat storage requires both carbs and fats. Diets that are low in protein (typically around 10%) with high levels of both fats and carbohydrates (often in the range of 40-60% for each) are particularly effective at promoting weight gain in both humans and animals. This macronutrient distribution mimics the composition of many forms of junk food and is utilized in research settings to induce obesity in animal models, commonly referred to as a "cafeteria diet."

The combination of high fat and high carbohydrate content is considered particularly obesogenic because it:

1. Increases palatability: High-fat and high-carb foods are generally more appealing and can lead to overeating.

2. Promotes fat storage: Excess calories from both carbs and fats are efficiently stored as body fat, more so than either macronutrient individually.

3. Disrupts energy balance: These diets can interfere with the normal regulation of hunger and satiety for reasons above, often leading to increased energy intake.

The majority of stored body fat comes from dietary fat, but this mechanistic view doesn’t mean that we can blame fat more than carbs for diabetes. Similarly, carbs raise blood glucose more than fat, but again this simplistic mechanistic viewpoint doesn’t mean that carbs can be blamed more than fat for type 2 diabetes.

Instead, you have to look at the big picture of what drives overeating. And all of the data points directly at a hyperpalatable low protein high energy density combination of carbs and fats together, with equal blame on both sides.

So it is really about a particular combination of low protein, high carb and high fat foods with lower than normal satiety per calorie.

DDF offers a way to eat that may slowly reverse T2 Diabetes, with a focus on nutrient dense satiety.
https://optimisingnutrition.com/dat...ting-challenge/
https://optimisingnutrition.com/biggest-losers/

Last edited by JEY100 : Sun, May-05-24 at 04:03.
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