Marty Kendall presentation: Your diet doesn't need a name or a belief system, just enough nutrients

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Low Carb Denver 2023, Health & Nutrition Conference. Watch this entire presentation as Marty Kendall discusses: Your diet doesn't need a name or a belief system... just enough nutrients. We are releasing this important content for free. We trust you will find it to be educational and visually engaging. Please subscribe to this RU-vid channel.
Marty Kendall, optimisingnutr..., is an engineer who seeks to optimize nutrition using a data-driven approach. His interest in nutrition began eighteen years ago in an effort to help his wife Monica gain better control of her Type 1 Diabetes. Since then, he has developed a systematic approach to nutrition tailored for a wide range of goals, contexts, and preferences. Over the past five years, Marty shared his research at Optimizing Nutrition, optimisingnutr.... He has developed Nutrient Optimizer and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimization.
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Jeffry Gerber, MD:
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29 окт 2024

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Комментарии : 68

@Belinda-yx2ol 9 месяцев назад

I tried for years to lose weight and had all but given up when I 'met' Marty at Optimising Nutrition last March. I followed the courses and made small changes based on what I learned. I was eating low carb but ate too much fat. I now weigh 57 lbs less than last March and have never been hungry! 😊 And, this week, for the first time since 1999, my scale number starts with a '1'. I have energy and hope again. Marty's program gave me my life back! ❤

@michaelfitzpatrick8140 8 месяцев назад

Marty is lightyears ahead. Great presentation

@martykendall5111 8 месяцев назад

Thank you!!!

@Frostbiker 9 месяцев назад

Thinking some more about this, I wish the multivariate analysis was based on whole foods like "meat", "eggs", "dairy", "green leafy vegetables", etc. rather than being reductionist. Several reasons for this: it's representative of what people actually buy and put on their plates, whole foods are a complex combination of nutrients that may be interacting synergistically and that effect would be missed when analyzing the data based on macro/micronutrients alone. For example, I wonder whether the relevance of variables like "protein", "cholesterol", "calcium" and "iron" could really be caused by, I don't know, perhaps beef being particularly satiating in a way that foods that don't hit all the right notes are not. Or maybe it's eggs and spinach. I don't know if this makes sense to other people.

@martykendall5111 9 месяцев назад

I understand where you're coming from, unfortunately we don't have the large data sets to drill down into exactly what people eat every day, just the macro and micronutrient profile. But once we know the statistically significant factors we can reverse engineer it to identify the foods and meals that aign with greater satiety. On one hand, you can think of protein %, calcium, potassium, iron and sodium as the nutrients we crave and continue to eat until we get enough of. Maybe we crave other nutrients as well, but we don't have perfect data for those, so they're not statistically significant. But these key nutrients help us understand the nutrient signature of foods that are satiating and also provide more of the nutrients that have been declining in our food system. I've created a ton of food lists tailored for different goals that you can check out here:members.optimisingnutrition.com/spaces/10181049/content

@Frostbiker 9 месяцев назад

@@martykendall5111 wow, thank you! I just had a look at that page and it matches surprisingly well with my (very fallible) experience. E.g. tempeh and edamame being more satiating than other beans, liver being surprisingly filling, Parmesan being more satiating than whole eggs and other cheeses, etc. At the same time, one entry went against my (again, very fallible) experience: boiled potatoes always seem to make me hungry an hour or so after eating them; I'm familiar with the work done by Barbara Rolls that also supports the notion of boiled potatoes being satiating, but it really goes against how it's been for me subjectively -- which is a shame, because boiled taters taste great. Some other entries were mildly surprising, such as tomatoes not being very satiating. I will peruse the list and take it into consideration to make further tweaks to my current diet. Again, thank you for the insights.

@Jimfrenchde 9 месяцев назад

I have lost a lot of weight. But if I fall off the wagon and I start binging, I will try to go back to low carb. If I can't do that, I will at least increase my protein consumption. Hopefully this will work.

@martykendall5111 9 месяцев назад

there are lots of factors, but focusing on getting adequate protein is definitely the first step in the process.

@andrewcrispnz 9 месяцев назад

We need to establish a support group Jim! You, me and many others 🙂

@Jimfrenchde 9 месяцев назад

Sounds good.@@andrewcrispnz

@KylePandapatan 4 месяца назад

Atomic Habits by James Clear (and his free website) has helpful tips on sticking to habits.

@paulcampbell840 9 месяцев назад

For many of us, weight loss has been the primary aim of adopting low-carb. However, the improved health allows improvement of muscle to fat ratio to rise in significance. Building muscles appears be easier when the fuel needs of the body are satisfied by fat intake, and protein can be utilized for muscle building.

@martykendall5111 9 месяцев назад

That’s a hotly debated topic. Many people in the bodybuilding scene seem to think it’s better to fuel with carbs (for intense, glycolytic workouts). But the bottom line is, if you want to build muscle, you need enough protein.

@BigSlimyBlob 9 месяцев назад

Most people equate "feeling full" with satiety, when in reality they are very different things. Fiber for example will make you feel full, but it provides no satiety. I have to wonder if those "satiety index scores" are actually correct or if they're just the result of people stuffing themselves instead of reaching satiety.

@martykendall5111 9 месяцев назад

most satiety studies are based on fullness in the two hours after eating, which is really satiation, not satiety. our data is based on how people eat across the whole day, for weeks and months, so we have a much better handle on the things that affect eating more or less over the long term.

@BigSlimyBlob 9 месяцев назад

@@martykendall5111 Hmm... that's actually very interesting, but more than a little worrying. If someone is feeling "full", then they're doing it very very wrong. I spent most of my life stuffing myself full multiple times a day, and never ever achieving satiety. I didn't even know what satiety was. Only six years ago, when I switched to a diet of animal products only (15% calories from protein, 85% calories from fat), did I discover that feeling. It was life-changing. That awful constant unbearable hunger went away completely and I started eating my day's food in fewer and fewer meals. After a couple months I got to where I am now: I take my entire day's worth of food in a single meal (about 3,000 calories) that leaves me less than 25% full, but beyond satiated. Every day I go 20-26 hours without eating, until I get a vague feeling that it's about time to eat. Never full, always satiated. I wouldn't have it any other way.

@Lukas-ye4wz 7 месяцев назад

🎯 Key Takeaways for quick navigation: 00:43 *📈 Marty Kendall, an engineer, delves into nutrition trends and satiety analysis based on extensive data.* 02:05 *💡 What if nutrition focused on nutrients rather than demonizing specific foods, potentially simplifying dietary choices?* 03:01 *🥗 Nutrient density per serving varies, with protein-rich foods providing essential nutrients, while non-starchy greens offer additional micronutrients.* 04:22 *⚖️ Carbohydrate intake correlates with obesity, but the rise in fat consumption has a more significant impact on energy intake.* 09:41 *🛑 The combination of fat and carbs in processed foods triggers addictive eating behaviors, contributing to metabolic dysfunction.* 14:43 *🥩 Lowering carbohydrate intake can reduce calorie consumption by 25%, aiding weight management.* 16:06 *🍔 Increasing protein percentage in the diet correlates with a significant decrease in calorie intake.* 19:32 *💊 Micronutrients like potassium, sodium, and calcium also influence satiety, with potassium being particularly significant.* 23:07 *📊 Analyzing macronutrients and micronutrients reveals protein's primary role in satiety, followed by potassium and fiber.* 25:38 *🍽️ A food's nutrient density, protein content, and satiety index can help rank foods for better dietary choices.* Made with HARPA AI

@danielpincus221 5 месяцев назад

Marty is great. His system helped me lose that pesky last 10 or so pounds to reach my goal. Golden stuff.

@Frostbiker 9 месяцев назад

The whole discussion on micronutrients per calorie appears to favor non-starchy veggies, which are full of fiber, which is well established to provide satiety as he discusses later. I found it surprising that once cholesterol is removed from the list of variables then fiber is less associated with weight loss. Does somebody have any idea of why that might be?

@martykendall5111 9 месяцев назад

as I mentioned in the presentation, a higher concentration of cholesterol actually aligns with a lower energy intaek. fibre is a factor, but only plays a small part when you also consider energy density and minerals like calcium, potassium and iron.

@marilynroper5739 9 месяцев назад

Good to remember there are no essential carbohydrates - in other words fibre.

@martykendall5111 9 месяцев назад

Yes. Carbs are not essential. You can make all the glucose you need from protein via gluconeogensis if necessary. Interesting the requirements for essential fat is also pretty low (i.e. 1.1 g of omega 3 and 5% omega 6). The satiety benefit of a lower carb diet is maxed out at around 20% carbs which is also the point where nutrient density peaks. Maximum nutreint density peaks with about 55% energy from fat.

@Frostbiker 9 месяцев назад

Marty, how can you say "fiber only plays a small part" when in your multivariate analysis (24:34) the three largest contributors were protein (21%), cholesterol (12%) and fiber (9%)? Fiber ranks higher than calcium, potassium and sodium, all of which had their own slides... But fiber was barely mentioned. All that said, my main concern is that this analysis doesn't explicitly account for fiber/satiety, or for the gender/weight of the participant. For example, it is not hard to imagine that somebody who is very committed to losing weight may "starve" themselves eating some salad and chicken breast once a day, which would show in the data as highly effective even though it is not sustainable long term from a hunger viewpoint. Your presentation was food for thought, nevertheless. Dietary cholesterol being independently associated with calorie consumption wasn't something I expected.

@martykendall5111 9 месяцев назад

@@Frostbiker sorry. this was a yar ago. I've been continuing to gather more data and refine the analysis since then. Fibre is definitely significant, but has a smaller impact than other factors like protein.

@bruce8443 9 месяцев назад

I'm going to add more liver to my diet, to increase my satiety!

@martykendall5111 9 месяцев назад

that will defintely increase your protein %. most people don't find liver hyperpalatable either!

@BigVine-m5i 9 месяцев назад

Another 2 of my posts have been taken down. Who's afraid of bioavailability?

@BigVine-m5i 8 месяцев назад

I have replied to Marty several times and each time my reply has been deleted. Who would be doing this?

@martykendall5111 8 месяцев назад

Are you looking in the thread below? I can see quite a few comments from you.

@BigVine-m5i 8 месяцев назад

I don't see my specific replies to your comments.@@martykendall5111

@BigVine-m5i 9 месяцев назад

Now one of BigSlimyBlob's posts has been taken down. It was just explaining bioavailability. Shameful.

@BigVine-m5i 9 месяцев назад

Calories is a useless denominator. Look at Sam Feltham's experiment eating 5000 calories/day.

@martykendall5111 9 месяцев назад

calories is not a perfect measure, but unfortunately it's the best we've got. protein is not well metabolised into ATP, so it's not really a great source of calories.

@BigVine-m5i 9 месяцев назад

Who said anything about protein? @@martykendall5111

@gailmanley3130 9 месяцев назад

Less fat???Seriously??? Not in sync with rest of the speakers.

@martykendall5111 9 месяцев назад

did you get to watch Nadir Ali and Andreas's presentations?

@BigVine-m5i 9 месяцев назад

They too seem to have run off the rails. @@martykendall5111

@CaptainSteve777 9 месяцев назад

I care for his opinion based on his interpretation of the data more than if his opinion is in sync. Bet you do too. ;)

@reggiebuffat 8 месяцев назад

There is such a thing as scientific concensus though.

@nickc.44 8 месяцев назад

I agree that fat should NOT be demonized. Two thoughts: He does distinguish between unhealthy PUFAs and healthy animal fats, but this distinction deserves more emphasis. Also he seems to be using only the energy balance theory of weight loss (calories in, calories out), whereas I believe the carbohydrates/insulin model should be prioritized.

@BigVine-m5i 9 месяцев назад

So, another one of my posts has been taken down. Shameful.

@martykendall5111 9 месяцев назад

I can see six posts here in the YT comments?!?!

@BigVine-m5i 9 месяцев назад

Interesting that you responded to me, yet the post where I ask you if you are involved in censoring me has been taken down. If you aren't asking for my posts to be taken down, do you know who is?@@martykendall5111

@justusfaustus8696 9 месяцев назад

@@martykendall5111 Yeah, me too. Looks like he doesn't get censored after all ;) Great presentation, as always!

@martykendall5111 9 месяцев назад

@@justusfaustus8696 thanks so much!!!

@BigVine-m5i 8 месяцев назад

What are you talking about? At least 3 of my responses have been deleted. @@justusfaustus8696

@rawmilkmike Месяц назад

Marty has lost the plot. The primary driver of weight gain and obesity is the low calorie diet. Even a carnivore diet can fall victim to calorie counting. There are more diabetic normal weight people than diabetic fat people. Diabetes is caused by vegetable oil. Obesity followed the fashion industries new obsession with thin and the adoption of BMI by about 10 years. Sugar, carbs, and processed foods are a separate issue. 17:14

@BigVine-m5i 9 месяцев назад

Too bad he doesn't care about nutrient availability. When I bring availability up on his site, he bans me.

@izzya8116 9 месяцев назад

Elaborate please.

@BigVine-m5i 9 месяцев назад

Try asking him about bioavailability of nutrients. See what he says. You do know that iron in, say, spinach has very little bioavailability, compared to red meat, don't you? He gives spinach a higher rating for iron than red meat. Just one example of many. @@izzya8116

@BigSlimyBlob 9 месяцев назад

@@izzya8116 He mentioned early in the presentation that greens were high in micronutrients. That's technically true, but the bioavailability of those micronutrients is freakishly low (spinach for example has a considerable iron content, but you can only get 1% to 2% of it), and they contain antinutrients too. It's possible this presenter is one of those people who refuse to acknowledge that.

@martykendall5111 9 месяцев назад

bioavailabliity is a factor, but complex. it's important to note that the satiety analysis is based on nutreint inputs based on what we can quantify, not based on what is actually absorbed into the body, which will depend on a wide range of factors.

@martykendall5111 9 месяцев назад

more discussion of nutrient bioavailability here: www.google.com/search?q=site%3Aoptimisingnutrition.com+bioavailability&oq=site&gs_lcrp=EgZjaHJvbWUqBggAEEUYOzIGCAAQRRg7MgYIARBFGDsyBggCEEUYOzIGCAMQRRg5MgYIBBBFGDsyBggFEEUYPDIGCAYQRRg8MgYIBxBFGD0yBggIEEUYPNIBCDEzMjZqMGo0qAIAsAIA&sourceid=chrome&ie=UTF-8

@ZorbazShackleford Месяц назад

Dropping cholesterol as a weighting factor is extremely dumb, and you should be ashamed of yourself. This one switch would change the relative satiation of foods like beef and eggs with respect to merely high protein foods like chicken and fish. Ultimately high protein foods are going to be the main driver, but if we eat natural sources of cholesterol like eggs and beef for our fats that is going to be the best overall protein source for satiety which this model will not reflect. In fact this model will be heavily and improperly biased toward industrial fat products like canola oil and soybean oil which are toxic and carcinogenic.

@BigVine-m5i 9 месяцев назад

Found BigSlimyBlob's post, but mine are still not up.