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

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 KZbin channel.
Marty Kendall, optimisingnutrition.com/about..., 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, optimisingnutrition.com. He has developed Nutrient Optimizer and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimization.
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#LCD2023 #LowCarbDenver #LowCarbConferences #LowCarb #KETO #LCHF #FoodAsMedicine #CME #CPE #Diabetes #Carb #Protein #Fat #Obesity #WeightLoss #Nutrition #Diet #Prevention #Insulin #Cholesterol #HeartHealth #Heart #Fitness #Exercise #Cardio #Resistance #Aerobic #Anaerobic #Muscle #Nutrition #Education

[@michaelfitzpatrick8140]

Marty is lightyears ahead. Great presentation

[@martykendall5111]

Thank you!!!

[@Belinda-yx2ol]

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! ❤

[@Jimfrenchde]

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]

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

[@andrewcrispnz]

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

[@Jimfrenchde]

Sounds good.@@andrewcrispnz

[@Frostbiker]

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]

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]

@@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.

[@paulcampbell840]

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]

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]

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]

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]

​@@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.

[@bruce8443]

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

[@martykendall5111]

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

[@Lukas-ye4wz]

🎯 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

[@Frostbiker]

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]

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]

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

[@martykendall5111]

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]

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]

@@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.

[@billrobinson198]

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

[@martykendall5111]

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.

[@billrobinson198]

Who said anything about protein? @@martykendall5111

[@billrobinson198]

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

[@martykendall5111]

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

[@billrobinson198]

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

[@billrobinson198]

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

[@gailmanley3130]

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

[@martykendall5111]

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

[@billrobinson198]

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

[@CaptainSteve777]

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]

There is such a thing as scientific concensus though.

[@nickc.44]

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.

[@billrobinson198]

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

[@billrobinson198]

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

[@martykendall5111]

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

[@billrobinson198]

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]

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

[@martykendall5111]

@@justusfaustus8696 thanks so much!!!

[@billrobinson198]

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

[@billrobinson198]

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

[@izzya8116]

Elaborate please.

[@billrobinson198]

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]

​@@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]

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]

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

[@billrobinson198]

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