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  #556   ^
Old Wed, Dec-20-23, 04:24
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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


https://optimisingnutrition.com/non...d-sugar-levels/

Quote:
Instead of managing disease, Optimisers in our Data-Driven Fasting Challenges use their blood glucose to guide their weight loss and improve their metabolic health.

By the end of this article, you will understand:

-The range of normal non-diabetic blood sugar.
-The most important time to test your blood sugar.
-How to use your blood glucose as a fuel gauge to lose weight and optimise your metabolic health.



Second, Fasting Glucose: Your Key to Metabolic Health
https://optimisingnutrition.com/fasting-glucose/

Quote:
Fasting glucose is a critical marker of your overall metabolic health, not just a commonly used method to diagnose pre-diabetes and type 2 diabetes. Many people in our Data-Driven Fasting Challenge ask how they can control their fasting glucose. While there are some short-term ‘hacks,’ lowering your waking glucose is mostly a long-term game.

Last edited by JEY100 : Wed, Dec-20-23 at 04:32.
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  #557   ^
Old Wed, Dec-20-23, 05:05
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Are you always hungry? Does the food you eat provide Satiety?
The third article is

Blood Glucose and Hunger: Decoding the Intimate Relationship

Quote:
Did you know you have an instantaneous fuel gauge that you can use to validate your hunger and confirm whether you need to refuel?

As shown in the chart below from our analysis of 357,323 premeal glucose values from 6,517 people using our DDF app, there is a tight relationship between hunger and blood glucose levels.

In our Data-Driven Fasting Challenges, we guide our Optimisers to validate their hunger by testing their glucose before they eat so they can decide if they need food now or wait a little longer.

In this article, we’ll dive into the relationship between glucose and hunger and show you how to use it to guide when and what to eat to achieve your goals.

https://optimisingnutrition.com/blo...r-relationship/

Last edited by JEY100 : Thu, Dec-21-23 at 03:54.
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  #558   ^
Old Thu, Dec-21-23, 03:55
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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

https://optimisingnutrition.com/premeal-glucose/

And all …The Surprising Factors that Impact Your Blood Glucose
https://optimisingnutrition.com/the...-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.

Last edited by JEY100 : Thu, Dec-21-23 at 12:08.
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  #559   ^
Old Sat, Dec-30-23, 04:53
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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
https://optimisingnutrition.com/typ...betes-reversal/

And… Success Stories and Secrets of the DDF Biggest Losersa
https://optimisingnutrition.com/biggest-losers/
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  #560   ^
Old Sat, Jan-06-24, 05:54
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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
https://optimisingnutrition.com/mailes-triumph/
Quote:
I was diagnosed with Lupus in high school and have been battling flare-ups and inflammation ever since. I saw my parents pass away from a stroke and cancer at a relatively young age. As I approach 50, I’m happy to say that my goal has evolved from “staying out of the hospital” to “thriving every day.”


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!

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
https://optimisingnutrition.com/energy-toxicity/

Last edited by JEY100 : Sat, Jan-06-24 at 06:29.
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  #561   ^
Old Mon, Jan-15-24, 04:49
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
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 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 :
https://optimisingnutrition.com/macros-masterclass/

Last edited by JEY100 : Mon, Jan-15-24 at 06:41.
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  #562   ^
Old Mon, Jan-22-24, 05:07
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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
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.
https://optimisingnutrition.com/big...dle/#more-38613

Last edited by JEY100 : Mon, Jan-22-24 at 07:26.
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  #563   ^
Old Fri, Jan-26-24, 09:07
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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.

Last edited by JEY100 : Sat, Jan-27-24 at 06:48.
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  #564   ^
Old Wed, Feb-07-24, 07:45
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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.
https://www.sciencedirect.com/scien... IWTLJTYgosyaTw

** 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

Last edited by JEY100 : Wed, Feb-07-24 at 08:17.
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  #565   ^
Old Wed, Feb-21-24, 10:38
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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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.

Quote:
Episode Summary:
In this episode, Aimee interviews Marty Kendall about his journey into the world of nutrient density. Marty explains the concept of the personal fat threshold and how it relates to type 2 diabetes and metabolic disease, emphasizing the importance of prioritizing nutrient-dense foods and how they can satisfy our cravings and promote satiety. He also discusses how the food industry influences our food choices and the need to be mindful of processed foods. Throughout the conversation, Marty challenges the conventional beliefs and superstitions surrounding nutrition and encourages listeners to focus on providing their bodies with the nutrients they need to thrive.
Key Takeaways:
• Nutrient density is key: Prioritizing foods that are rich in essential nutrients can help satisfy our cravings and promote satiety.
• The personal fat threshold: Exceeding our personal fat threshold can lead to metabolic diseases like type 2 diabetes, as excess energy backs up into our bloodstream and vital organs.
• Energy balance and nutrient density: It's not just about eating fewer calories; it's about providing our bodies with the right nutrients in the right amounts.

https://podcasts.apple.com/us/podca...i=1000646235491

Last edited by JEY100 : Wed, Feb-21-24 at 11:03.
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  #566   ^
Old Sun, Mar-03-24, 05:28
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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A high protein diet study published 3 years ago. Subjects were healthy (BMI < 24.9) and were randomly given total meal replacements vs control. But the diet was monitored by a Whole Body Calorimeter! for energy expenditure, blood markers, body comp with Dexa scan, etc.

Quote:
A high-protein diet increases energy expenditure and leads to a negative fat balance.

Eat more protein.

Burn more energy.

Lose more fat.

Build more muscle.

Get more nutrients.

Feel more satiated.

What's not to like?

P.S. For bonus points, get your protein from whole foods, not expensive powders and meal replacements.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851826/
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  #567   ^
Old Mon, Mar-04-24, 01:47
WereBear's Avatar
WereBear WereBear is offline
Senior Member
Posts: 14,676
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/130/150 Female 67
BF:
Progress: 129%
Location: USA
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Along the same lines, I found out yesterday that back in the day, people called meat "flesh meat" and called vegetables "green meat."

Meat is what you ate!
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  #568   ^
Old Tue, Mar-05-24, 07:54
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Posted in my journal this morning, then headed out to walk, and found a new Optimal Protein Podcast with Marty Kendall!
This was taped a few months ago, so it includes all the latest data on Satiety. The best interview I’ve heard explaining how Nutrients, [Beyond Protein!!]. increase satiety so you can eat less and lose weight.https://podcasts.apple.com/us/podca...i=1000647984732
Quote:
This episode is all about how to eliminate hunger and cravings with nutrient optimization, featuring Marty Kendall! Marty is the author of Big Fat Keto Lies and the phenomenal, excellently researched optimizingnutrition.com! - Vanessa Spina

If you are starting with a Low Carb diet, the Satiety factors differ from other diets. Protein was indeed powerful, 140-150 grams for me, about 40% protein, but I was pathetically low in calcium and potassium too. Adding dairy and vegetables was magic to completely control hunger, be satisfied with lower calories and finally reach an ideal BMI, the weight I was in my 20s.

Quote:
Low Carb
Meanwhile, protein leverage dominates for those on a lower-carb diet, in line with Raubenheimer and Simpson’s protein leverage approach. But calcium, potassium, and sodium, which can be harder to find on a lower carb with less plant-based foods, further augment our prediction of how much you’ll eat when most of your energy comes from fat rather than carbs.

Cracking the Hunger Code: Our Satiety Algorithm
https://optimisingnutrition.com/satiety-hunger-code/

Last edited by JEY100 : Tue, Mar-05-24 at 11:36.
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  #569   ^
Old Fri, Mar-22-24, 03:25
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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The Optimising Nutrition Community has now grown to over 10,000 members, yet is still a personal space with a support crew of successful members to answer any questions.
If you're not yet a member, you can join and check out all the FREE resources: https://members.optimisingnutrition...pace_id=6083056
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  #570   ^
Old Thu, Mar-28-24, 13:32
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,434
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
Default

New podcast with Dr E! Maximizing nutrition: nutrient-dense diets with Marty Kendall

https://youtu.be/-rzlm4b8fmA?feature=shared

Dive into the world of nutrition with Marty Kendall (~optimisingnutrition), an engineer with a passion for optimizing health through food. He shares his unique perspective, combining the precision of engineering with the care of a doctor to challenge conventional nutrition myths and introduce a data-driven approach to eating. Marty’s journey from helping his family manage type 1 diabetes to revolutionizing how we think about food is not only inspiring but also a testament to the power of applying analytical skills to our diet.

We explore the intricate balance between carbs, fats, and the broader spectrum of nutrients that are essential for a truly healthy lifestyle. We uncover the secrets behind nutrient-dense diets and how they can transform your approach to food, leading to improved health outcomes and overall well-being. Marty and Andreas also delve into the importance of looking beyond just carbs and fats, understanding the role of satiety and the nutritional content of what we eat.

Whether you’re managing diabetes, looking to lose weight, or simply aiming to eat better, this episode offers valuable insights into making informed dietary choices based on scientific evidence rather than passing trends. This episode is a must-listen for anyone interested in breaking free from diet fads and embracing a more nutritious, balanced, and scientifically sound approach to eating.


Timestamps:
00:00 - Intro
00:53 - How Marty got started
00:01:39 - How I became obsessed with nutrition
00:04:32 - Doing it for the family
00:06:14 - Is Low carb still the way to go?
00:07:45 - Dietary epiphanies and revolutions
00:12:15 - Is Carnivore the new Keto?
00:13:47 - What is the optimal way to eat?
00:16:39 - The nutrient leverage hypothesis
00:18:55 - Is it all about protein?
00:20:54 - Which nutrients do we crave?
00:22:05 - The role of sodium
00:24:39 - Optimizing nutrition based on data
00:27:59 - Refining the satiety approach
00:29:13 - Big fat Keto lies
00:30:50 - Why fat isn't a free food
00:36:46 - Low carb high fat misconceptions
00:47:36 - Are Ultra-processed foods the devil?
00:50:20 - Marty's nutrient-dense diet
00:51:25 - The Influence of Seventh-day Adventist Church on Dietary Guidelines
00:53:09 - Metabolic Health, Aging and Chronic Diseases
00:54:02 - Dangers of dietary religions and the solution
00:57:10 - Satiety and long-term health
00:59:31 - Debunking nutrition myths and misconceptions
01:03:43 - The future of nutrition and improving metabolic health

Last edited by JEY100 : Thu, Mar-28-24 at 13:52.
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