diet • exercise • health optimization
Seattle
Joined March 2012
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Satiety per calorie is the best single thing you can modify in your diet to manage weight.
A few tips:
-lean higher in protein. 0.8-1g of protein per lbs of body weight is a good goal. Great for satiety
-Aim for higher fiber
-Choose higher volume per calorie foods like potatoes as opposed to bread
-When in doubt the lower fat or lower sugar options are better (although be careful and read the label carefully… they play tricks)
-Follow @DeanTTraining the worlds leading expert on eating amazing tasting foods that fill you up while optimizing macros and body comp
High satiety per calorie, hitting good macros, and achieving calorie balance or losing weight doesn’t mean you’re locking yourself into grilled chicken and broccoli. Do a little work. Experiment. Find foods you love that also hit good macros and fill you up.
As a second mention, Hava was a great resource to help with this. Really excited to see what @DrEenfeldt has in store next.
A widely referenced longitudinal study published in the New England Journal of Medicine found that potato chips were the single food category linked to the greatest weight gain per daily serving—averaging 1.69 pounds gained every four years per daily.
And since type 2 diabetes is all about overfatness, I’m going with E. 😁
There is literally zero risk of dietary glycemic variability in lean persons who do not have the energy toxicity of overfatness. Anyone who is worried about glycemic variability in that setting has completely missed the plot. 😬
Doctor Explains: Men Over 40 Lose Weight Eating MORE Not Less (Based on ... youtu.be/z-TFejNnPSs?is=bXpY… via @YouTube
Opus 5.5 ➕ Blender ➕ @threejs = 3D website in like ten minutes.
check it out 🙀
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tednaiman.com
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So distracted by the relative clause attachment ambiguity that I barely caught the misspelling of ‘aspirin’ 😬🙈
High satiety per calorie diet plus single set of full-body calisthenics daily 🫡
Top 99.8 percentile of healthy 20 yr olds
> eHbA1c 4.4%
> elite among elite
> new personal best
Blood glucose is the body's circulating fuel supply.
Why this marker matters:
Spikes/high levels:
> rust blood vessels
> damage heart
> accelerate organ aging
> strain pancreas
> trigger cellular inflammation
Steady levels:
> sharpen cognition
> protect arteries
> preserve organs
> powers deep sleep
> stable energy
What to do:
1) fast 14-16 hrs daily
2) build muscle with heavy lifting
3) walk after eating or air squats every 45 min
4) no added sugar
5) prioritize sleep
Oh look — yet again, protein percent of calories is the entire story. 😁
23% protein vs 15% protein.
[ ofc this is what was always powered low carb diets, so 🤷🏻♂️ ]
New RCT shows more liver fat loss on ketogenic diet vs Mediterranean and low fat plant based diets.
Genuinely interesting bc overall weight loss was similar and prior evidence indicated similar liver fat & visceral fat loss on high vs low carb
sciencedirect.com/science/ar…
(cont)
🙏🏼🙏🏼🙏🏼
Started the PE Diet create by Dr. Ted Naiman @tednaiman, finally more control of satiety. Best books written on the nutrition subject.
I released SatietyPerCalorie.com a year ago.
Since then I’ve still eaten a high protein %.
But fat is significantly lower, and carbs are quite a bit higher — although specifically chosen to be higher in fiber + water [aka ↑ SPC].
All labs perfect—and check this A1c:
😁
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