In advance of the next DDF challenge that starts this Saturday, there are 12 new updates! on the OptimisingNutrition blog posted overnight.
https://optimisingnutrition.com/nutrition-blog/

The articles have appeared before but the writing is edited and the new simple infographics added. For example, the high satiety, low carb food poster in Personalized Satiety: Tailoring Low-Carb or Low-Fat Diets for Effective Weight Loss https://optimisingnutrition.com/low...ow-fat-satiety/

The article that had the most impact on my understanding of insulin and weight loss was
Debunking Keto Myths: The Real Impact of Fat on Insulin and Weight Loss
https://optimisingnutrition.com/doe...e-insulin-keto/

EDIT ADD: continuing with multiple reposting of the older information, updated and edited. My favorite video interview with both Marty Kendall and Dr Ted Naiman. The Science why the CIM is dead, practical tips, etc. https://optimisingnutrition.com/ted-naiman/

The last MicroNutrient Masterclass of 2023 starts tomorrow. The database has 1460 NutriBooster recipes, now sorted by satiety score & nutrient density, to make your path to nutritional excellence a feast!

Once you have established a DDF fasting pattern that works with your BG, and the MacroNutrient Masterclass focuses the % that give maximum Satiety Per Calorie, the last piece is making sure that to obtain all the nutrients required for your health conditions. While all the essential nutrients are important, protein, fibre, calcium, potassium and sodium all have a statistically significant relationship with eating less. Foods and meals that contain more of these nutrients per calorie will satisfy your appetite and empower you to achieve long-term satiety with less energy.

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. By analyzing my diet with Nutrient Optimiser, my worse shortfall was calcium, butI was also low on Selenium and Zinc, two of the 11 nutrients important for thyroid health. I was oversupplementing with Vit D and did not have enough co-factors A, C and K. Micros helps sort this out

The root cause of Insulin Resistance is Energy Toxicity. If already low carb, you need to address the 70-80% of your body’s insulin production that is related to how much fat you’re carrying. Simply minimising carbs, while an important step, is missing the main game!

Navigating Energy Toxicity: The Hidden Culprit Behind Elevated Insulin Levels

https://optimisingnutrition.com/wha...t-s-left-to-eat

New Mikki Williden interview:


https://podcast.mikkiwilliden.com/182

Halloween sale for Lifetime Membership: https://app.optimisingnutrition.com/lifetimer-discount

SATIETY! Where weight loss programs are going now

Cracking the Hunger Code: Our Data-Driven Satiety Algorithm, and What Makes It Better!

https://optimisingnutrition.com/satiety-hunger-code/

Right at the top of this short article are the satiety factor %s for overall diets.
Within the article are the satiety factors for low carb, low, fat, and low protein diets. protein is the most powerful satiety factor for low carbers, but if you add the minerals that are often low in your chosen diet style you’ll get even more satiety from your foods.

There will likely be small differences between HAVA's satiety per calorie ranking and Marty Kendall’s ranking with the focus more on the micro nutrients but so far the protein and fats seem to outweigh the secondary satiety factors.

You could eat the 12 most satiating foods pictured here, or open up a Tableau for the whole food list ranked.

Here is a short list of what foods I reduced/eliminated and mostly importantly, added. https://forum.lowcarber.org/showpos...7&postcount=209

Elevating Your Nutrient Intake From Recommended to Optimal

https://optimisingnutrition.com/opt...utrient-intake/

A good summary of Optimising Nutrition and Nutrient Triage Theory



I’m the first to admit Optimal is not easy, but I know what my stretch goals should be. The first mineral listed, calcium, is hard for me to reach. Calcium containing foods are very SATIATING. To the point if yogurt is included in "your plan" you reduce cravings for "off plan foods" and it is hard to overeat energy calories. The standard DRI is 1000mg, for senior women in the US, 1200mg, and the ONI is 1650mg. Rather than take it all as a calcium supplement, aim for the best with food, and only add the lowest extra as needed.

New Bliss Point analysis.
The Hidden Science of Food Addiction: Exploring Nutrient Bliss Points
https://optimisingnutrition.com/sci...food-addiction/

Need some hand holding during the holidays? Consider the last Data Driven program of 2023 that starts the Saturday after Thanksgiving. You can eat whatever diet plan suits you, and add some cheat meals, but your own Blood Glucose keeps you honest. Not the original intent of DDF, but at maintenance weight it provides me guardrails. prevents a steep slide off a cliff. The name may be DDF, But it is really data driven eating rather than fasting. We tend to see most people get better results with two meals a day rather than one, with the first meal focusing on protein.


Data-Driven Fasting: Use Your Blood Glucose as a Fuel Gauge to Lose Weight and Optimise Your Metabolic Health
https://optimisingnutrition.com/data-driven-fasting/

BONUS: Download Free Data-Driven Fasting Book That Has Helped Thousands Of People Personalize Their Fasting Routine

You can follow the program on your own FREE, join the community for free. https://members.optimisingnutrition...m_source=manual, or join a one month challenge in an active community of almost 10,000 members using their pre-meal blood glucose to lose weight and lower BG. A modest fee to do one challenge. previous years a Black Friday special was offered for a lifetime membership to all three programs …forever. What I purchased in Nov. 2020, and after I lost 75 pounds in total, DDF helps maintain a 22 BMI. High protein, high micronutrient dense foods, keeps me satiated.

We also need to take calcium several hours away from our D3/K2, and I understand the calcium supplement problems were because when people are low D, the body can't utilize properly.

At the turn of the 19th century, science urged people to run around more scantily clad. In Scandinavia, Germany, the Swiss border mountains, there were summer camps for nudists.

In landlocked places which didn't have oily fish, the difference was dramatic. This is when the "sporty tan" was a sign of health, and still a sign of leisure.

The free milk for schoolchildren program, started after WWI demonstrated the need for nutrition support among the population, was a dramatic success. It was part of why my parents would always have milk on our menus, even if I had to mix up the non-fat and do half & half with the whole milk.

But now people don't even put it in their coffee. How on earth is oatmilk the same thing? Even if the label says so, it's NOT. Because getting nutrients from food which actually contains it seems to work biological magic.

Also, how much of a crisis is coming when the coming elderly ate fast food all their lives?

I don’t take K1 or K2 as a supplement since I eat a more nutrient dense diet of vegetables, dairy and animal proteins, but do supplement D3 in winter and calcium 250 mg to "top up". Now the amount of calcium for bone health is under review. No wonder so many are confused about supplements. My new bone health doctor only prescribes D3 to her senior women and only in low amounts. Too much (5,000 the dose I take) is now a problem?

K1 & K2: https://optimisingnutrition.com/vit...ch-food-sources

I routinely eat Muenster cheese, which is the highest in K. I think I had a deficit, since now I'm in a holding pattern on less intake.

I go by what the Vitamin D society recommends.
https://www.vitamindsociety.org/

That is too high according to some for bone health. My oncologist suggested 50-100 ng, so I lower supplementation if get into the 90s. But now new bone health doctor discourages levels over 50, ?, study in:

https://www.health.harvard.edu/stay...te-health-risks

I know, but the Council has done right for me for almost two decades. That's the tricky part of listening to doctors, especially if one's issues are not readily treated, and super-especially what filters out into Standard of Care. This is where having a good doctor to talk to helps me figure out what works for me.

What if I, being so sick for so long, actually needs more? Turns out, the cholesterol I was supposed to be so upset about was actually good for me. Standard of Care would have had me on statins.

And Harvard has been pushing vegan eating for three decades now, so I don't trust their reccs and it's their own fault

Back to the DDF challenge that starts Saturday, in August a member brought his waking BG down 50%, from 249 to 114. https://optimisingnutrition.com/dat...led/#more-43754
He has completed two more challenges since and now his waking BG is 86mg/dl! He goes into Thanksgiving day with a plan, eating protein first 40-50g [protein leverage] nutritious sides [nutrient leverage] so is satiated before dessert but can enjoy reasonable portions.

https://optimisingnutrition.com/dat...led/#more-43754

Master Your Metabolism: A Visual Guide to Using Glucose as a Fuel Gauge
… and wait longer to lose weight, if ever. The "stalls" on low carb /keto or never reaching your ideal goal weight [me for a decade] was not too many carbs but too many high fat foods.
https://optimisingnutrition.com/glucose-fuel-gauge/

Or to quote Dr Naiman: "If your fat loss on Keto has stalled, there is only one explanation: you are eating too much fat."

Four new articles on muscle protein synthesis, and the leucine threshold. These articles have simple lists of food to eat to get these critical amino acids and protein for muscle health.

Unlocking Muscle Health: A Guide to Leucine-Rich Foods for Optimal Protein Synthesis


https://optimisingnutrition.com/leucine-rich-foods/

Protein Power: Visualizing 30g in Everyday Foods
https://optimisingnutrition.com/30g-protein/

Plus two articles on vitamins, all updated for the Macronutrient class.

"Older Adult"=senior=60+
"40% of women age 60 and older consume less than the minimum RDA for protein."

Muscle Centric Medicine is on a path to correct this. If you do not want to weigh and measure, now you can use these photos. If you want more than 50g protein for your first meal, simply pick two items. 125 g (4.4 oz) of shrimp and 294 g (10.3 oz) of yogurt. Amazing satiety and muscle protein synthesis for about 300 calories!

Dr Gabrielle Lyon has a 30G recipe newsletter, easy to find the protein substitutes when used with this chart.

Making it through the holidays, enjoying drinks and cookies, with the help of a DDF challenge and my list of nutrient dense foods. 6/10 of a pound up but the last weigh-in is Sunday.
There is a Christmas sale on announced today for a Lifetime membership for community members, a kind and supportive group. Access to everything forever. Community is on a private platform.https://members.optimisingnutrition...m_source=manual. Next DDF Challenge starts January 6th. https://optimisingnutrition.com/dat...ting-challenge/