Marty Kendall - 'How to Use Your Glucose Meter as a Fuel Gauge'

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach. His interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.
Since then, Marty has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences and has shared his research at OptimisingNutrition.com. He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.
Please consider supporting Low Carb Down Under via Patreon. A small monthly contribution will assist in the costs of filming and editing these presentations and will allow us to keep producing high quality content free from advertising. For further information visit; / lowcarbdownunder

[@KJB0001]

I was in your program and tracked my BG and found MY personal threshold and used that number to dictate when I ate and IT WORKED!! I lost weight and broke thru a LONG plateau Had a DEXA 90 days after I started and lost a lot of body fat - not just water which is all that was happening on keto- low electrolytes because I eliminated the wrong foods on Keto (Atkins Induction) On your program I ate MY personal 'Superfoods' - cod being my favorite - certain veg that I never tried before - even oat BRAN etc I finally weigh UNDER 130 pounds but have gained lean mass too (because I prioritized protein per Ted Naiman) Thanks, Marty!!!

[@martykendall5111]

Exciting! Congrats! I love these stories!

[@JD-rc6lq]

You say: "Simply swapping carbs for fat won't result in an improvement in your metabolic health unless it also leads to a decrease in body weight." They say: Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss Parker N. Hyde,1 Teryn N. Sapper,1 Christopher D. Crabtree,1 Richard A. LaFountain,1 Madison L. Bowling,1 Alex Buga,1 Brandon Fell,1 Fionn T. McSwiney,2 Ryan M. Dickerson,1 Vincent J. Miller,1 Debbie Scandling,3 Orlando P. Simonetti,3 Stephen D. Phinney,4 William J. Kraemer,1 Sarah A. King,5 Ronald M. Krauss,5 and Jeff S. Volek1

[@wocket42]

I guess it can still be both. Maybe it's two components and you get better results when you do both.

[@ActivateMission2ThisTimeline]

Sugar=Glycation=Damage=Fat Storages not tapped.

[@frustratedresearcher3186]

Eating keto without Marty’s Data Driven Fasting, my husband and I hit plateau after plateau. Using Marty’s method the longest plateau we experienced has been two days….not really plateaus! Watching our progress on the DDF app is fantastic motivation and education. For me, this process brought clarity to the “application” of Ted Naiman’s teachings many months prior.

[@martykendall5111]

Super cool to hear!

[@CurtinFortCollins]

I have been eating low carb for 11 months. In that time, I have gotten off all 4 meds and am within 10 lbs of my optimum body weight (I am 6', 181 lbs). I was a T2D for many years. I currently see BG's in the range of 140 in the morning and averages the mid-120's daily. Interesting note: I noticed that when I dream (after about 4.5 hours of sleep), my liver really releases glucose (significant dawn effect). I wear a CGM. This talk is one that makes a lot of common sense. To start, I will set a trigger BG of 108 mg/dL (based upon my past history) and only eat when I reach that trigger (I am 90% meat) and

[@martykendall5111]

Wow! That's a super low fasting insulin! Glad it made sense. The DDF app incrementally lowers your glucose target to help you keep moving forward.

[@bobfarrell6677]

Great job Marty...I love to see that you're getting the word out and sharing with soooo many people who need the assistance... Cheers!

[@martykendall5111]

Thanks Bob! Thanks for being such an integral part of DDF!

[@GBOAC]

I participated in two DDF challenges, my observations and remarks: - it rewards eating less, that's basically it. Because you have to do some limitation, like meal frequency, meal size, energy density or a combination thereof to be able to get a low enough blood glucose next time you want to eat. - as it focuses on pre meal glucose, you can still eat all the junk food you want just not often or that much in a meal. So it won't help you make healthier choices and thus you don't see dramatic differences unless overal energy consumption was simply too high. - it didn't work that well on keto because my blood glucose was that stable that I couldn't easily lower it further nor did it reflect my overconsumption as much as with carbs. in other words I could feat on a meal without affecting my score while then obviously my weight increased

[@ilegor365]

Thanks for sharing your insights and experience. You give no indication of whether obesity and/or insulin resistance played a role. With insulin resistance the macronutrient composition of the meal, e.g. high carb or high fat, will influence the blood sugar readings both post meal and next pre meal. And with keto or carnivore, a lower blood sugar level can result in more optimal fat burning.

[@frustratedresearcher3186]

I find it difficult to miss Marty’s plethora of information on nutrient dense foods. I could ignore that information, but I prefer to head toward improving my health as well as losing weight.

[@cassieoz1702]

My issue with Marty's system is the premise that BGL = degree of hunger = you will binge/overeat. He repeatedly uses this as a fact. This doesn't hold true for me or any of the women in my support group. We've found that there's little correlation between BGL and hunger, and how much we then eat depends on what we eat rather than how much.

[@Astronurd]

Exactly.

[@SydneyCarton2085]

Right, what if even if really hungry one instead has discipline and has several carbonated waters with sensible portions of low carb food.

[@barblacy619]

Agreed he perhaps is NOT dealing with carb addiction patients

[@JD-rc6lq]

I'm not doubting his system works for losing weight, but the research on low carb all shows a required fat adaptation period measured in weeks or months. Eric Westman, Steve Phinney, Jeff Volek are rigorously researched sources on the topic. This system may or may not encourage fat adaptation. Who knows, theres no actual science here.

[@petaross316]

People on a SAD diet experience sugar lows after a carb laden meal which is one way the body signals it's time to eat again e.g. having toast and jam /orange juice and cereal for breakfast (raised blood sugars) and then feeling hungry 2 hours later (low blood sugar). I took him to say that you would probably look for the wrong type of foods e.g. a donut which doesn't signal the ghrelin hormone thus making you not feel full (over eating , 2-3 donuts instead of 1 ).

[@ilegor365]

Interesting and innovative talk. Suggestion: instead of focussing on weight as biometric, start focussing on waist size. Waist size is a better indicator of body composition. Let's move away from calories and kgs.

[@martykendall5111]

Definitely. You can just track your waist instead of wait if you want. Waist to height ratio is definitely better than weight alone.

[@ACTMCC3150]

Marty, you said that from your research the (high blood glucose and weight gain) problem was the combination of carbs and fat in highly palatable foods. Based on what I've learned that insulin resistance occurs due to the Randle Cycle. I understand that when body cells are engorged with fuel (glucose and or fat), and we eat carbohydrates and fat, the Randle Cycle triggers insulin resistance and prevents cells uptaking glucose and fats. In other words the insulin resistance is a feature of the Randle Cycle, and that's a good reason why we shouldn't consume carbs and fat in the same meal.

[@KJB0001]

the Randle TheoryCycle is often disputed as scientists are not 100% sure

[@wocket42]

The problem is that scientists often search for the one thing that explains it it all. For some it's only the Randle cycle, for others it's fructose, etc. I'm sure it's always more than just one thing. In this case, Marty ignores fructose effects completely which clearly will create paradoxes. Probably best to always take a step back and think about what would have worked best over millions of tears and what changed.

[@martykendall5111]

@@wocket42 what changed is our food is now a combination of fat and carbs 24/7/365. In the past we usually only had access to energy from fat (winter) or carbs (summer). Moving away from the hyperpalatable ultraprocessed foods that combine fat and carbs is a pretty safe bet.

[@wocket42]

I think you are right. Eat in a way that requires no thinking or measuring long term. But what about short term to escape the damage processed foods have done over the years. I approve other methods to get back to a healthy baseline quickly.

[@martykendall5111]

Tracking macros and micros can be a really powerful way to quickly fine tune your food quality and satiety. Tracking your glucose, as we do in DDF, is a great option for people who don't like tracking their food. The ultimate goal of our programs is to develop sustainable habits that lead to long term changes.

[@diablominero]

I don't think my hunger signals work the way you think when I'm on low-carb. I've gotten my blood glucose low enough that I started getting lightheaded and having weird emotions, and didn't feel noticeably hungry at all.

[@martykendall5111]

Feeling light headed and and not being able to think clearly is a valid hunger signal.

[@sheilam4964]

Some common information shown in a new way producing a better understanding for me. Thx.

[@martykendall5111]

Cheers. It seemed like an obvious hack after living with two people with T1D. I'm so glad to see systemising the insights has been helpful for so many people.

[@diablominero]

Extremes are more sustainable than you'd think if you do it right. I misjudged the right amount to eat once for a month or so, accidentally lost a bunch of weight, and my metabolism at rest slowed down enough that I started feeling cold in normal-temperature rooms. I only corrected my mistake because I was scared of damaging myself, not because I was feeling debilitating hunger.

[@martykendall5111]

It's definitely important to ensure you still get the protein and nutrients you need during to manage cravings and prevent loss of lean mass which is what keeps your metabolic rate high.

[@laurahiggins8594]

Very cool. I'm going to try it!

[@thefanone]

❤❤❤ awesome teaching and very informative. I will be following this great information to balance blood glucose levels and to have a healthier lifestyle.

[@gaiagoddess8009]

So interesting! Thank you for sharing.

[@martykendall5111]

super. glad you found it interesting.

[@taghiabiri3489]

App? How to find it?

[@TOF893]

What is the name of the applicationS? I don’t find it.

[@TOF893]

I found

[@ketontrack]

what about if you dont want to lose weight but only reduce your waking glucose

[@martykendall5111]

They're somewhat linked. However, people on a low carb diet tend to have a lower waking glucose due to overnight GNG.

[@petercyr3508]

If somebody's glucose is too low, it is not for lack of food. It is due to too much insulin. Too much insulin is a classic sign of insulin resistance. The best way to treat insulin resistance is by reducing the need for insulin with diet. Yes, I believe you can eat too much fat on a ketogenic diet. If you eat so much fat your chylomicrons dont empty before they get to the liver, that could be a problem. Your liver will make too much glucose among other things. In my own case, my highest BG is always due to gluconeogenesis in the morning. In ketosis, I am not hungry all day. Eat once in the late afternoon. My BG often goes down when I eat. My BG never goes too low even fasting 3 to 5 days. Lowest BG I have ever seen since started testing 20 yrs ago is 68. Lowest I normally see is high 80s. Not sure Marty understands how much glucose the liver makes. It literally makes all you need. You dont need to eat any.

[@Shiny54]

How much does a 30 day challenge cost in Australian currency?

[@carmenross1077]

What meter conversion do you have?

[@martykendall5111]

To convert mg/dL to mmol/L, divide by 18.

[@OIOnaut]

sounds like a red meat carnivore strategy

[@judithcervizzi6609]

What is your personalized glucose reading? I am so confused!

[@dough.9241]

This strategy is really only useful for those who are unwilling to reduce or eliminate their consumption of carbohydrates. Since glucose is not the human body’s preferred energy source, carbs shouldn’t be poured down the throat. Fasting is optional for most people. Unless somebody is taking exogenous insulin, there is no need to ever measure blood glucose because it will be managed naturally (assuming proper liver and pancreatic function).

[@nataliajimenez1870]

People that are highly insulin resistant still need to check their blood glucose even if they eat very low carb. Protein can raise blood glucose levels (not as much as carbs, but very significant for insulin resistant people)

[@petaross316]

I've been on a strict carnivore diet for 6 mths and my blood sugars are still between 6-7mmols and I still have around 10kgs of fat to shed. So I am going to do this to see if it will decrease my BGL's as was described in this video along with some body fat. If I had never measured my blood sugars , I would never have known that I was fast becoming a diabetic , so as to your comment re the "no need to measure blood glucose" , I disagree cause if you don't measure , you will never know.

[@GBOAC]

@@petaross316 I did carnivore last year and I have to admit it showed diminishing returns. It also increased my anxiety and stress levels up to a point that couldn't exercise as much as I used to and became lazy all winter, regaining the fat I shed when I started (when I thought I found Columbus's egg). Now back on a normal diet but just whole and healthy foods I feel much better and can lean out again. I think carnivore has short term benefits, especially coming from a mixed processed food diet like most people eat, but not so much in the long run.

[@AnnabellaRedwood]

​@@nataliajimenez1870illness can raise your blood sugar, as can surgery.

[@AnnabellaRedwood]

I'm keto carnivore, though super meat heavy. My average blood sugar is anywhere from 5-6.5. Of course there are variations. Like right now I've got a bug and my blood sugar has been raised. I really love the way that I eat. I've lost 15.2 kgs since May last year. I'm very much hoping to reverse my diabetes. I'm still on medication for now.

[@mthomas1800]

❤🙏

[@okritsky]

His focus on the trigger is in terms of a hunger trigger, but if you think of it as of a satiety trigger (which is technically seems to be the same threshold value) when you can't finish your meal (before overeating after a long fasting) - it makes sence as well in thinking of a question of how to stop overeating when it eventually comes to a meal (plus the limiting range of 1.6 he alluded).

[@martykendall5111]

People can definitely judge their satiety better once they learn to get in touch with their true hunger. The 1.6 mmol/L upper limit is a handy indicator that you overfilled your glucose fuel tank and didn't need that much food. Most people find it fairly easy to stay under this limit, particularly after a week or two of focusing on their premeal glucose.

[@alexmacleod9727]

what about people who do a lot of exercise ?

[@martykendall5111]

Exercise will affect your glucose. You can also use your glucose to optimise your exercise fueling. We cover this more in the challenges.

[@saxgirlhornboy6458]

Marty's data-driven approach aims to give us all usable tools to help us figure out how to optimize our diet to our unique metabolic circumstances. He's way ahead of the rest of the pack - thanks, Marty! 🏆

[@martykendall5111]

wow. thanks for the kind words! it's been exciting to see so many people find it useful!

[@ellenorbjornsdottir1166]

These comments are dunking on Kendall. Are they warranted? Let's find out. *puts on iguana*

[@martykendall5111]

LOL! I want an iguana now!

[@richardprice9730]

Exceot for the ridiculous statement insulin is ...stopping your body disintegrating umm ,odd statement,this subject ix so complex basically don't eat until your hungry who on moder workd does that we all emotionslly eat habitudlly un revlectivfly we don't scan meditate or practice asvanced awareness we ard addicted to taste sugar ,so we need glucosf monitors gotcha on that but then its reconditionknbbthf minc brain to catabolism at will ie its purelh psychological get off on the woozey drive through it .