Lots of people track calories and macros.
MyFitnessPal alone has more than 165 million users! Unfortunately, most of them fail in the long-term.
Cron-o-meter tracks your micro nutrients. But what do you do with all that data?
Each person has a unique micronutrient fingerprint and requires a personalised solution to optimise their nutrition.
A lot of effort goes into debating the ideal balance of carbs, fat and protein. However, these macro nutrient wars become largely irrelevant once you balance your micro nutrients with real food.
Macros and calories still matter, but the ultimate question really is:
which foods provide the nutrients that YOU are not getting enough of?
Marty Kendall’s Nutrient Optimiser is the only tool that will tell YOU:
- which foods in YOUR cupboard you should eat more often,
- which ones YOU should throw out, and
- which new foods YOU should consider trying.
The results to date from the Nutrient Optimiser have been very promising!
We invite you to register to be notified of the private pre-release beta version.
Different foods for different goals
If you are managing diabetes, insulin resistance or a condition that may benefit from a therapeutic ketosis, you can use the Nutrient Optimiser to reduce the insulin load of your diet to optimsie your blood glucose levels and ketone levels.
As your insulin and blood glucose levels normalise, the Nutrient Optimiser will identify nutritious foods with a lower energy density to help you continue the journey towards your ideal weight.
If you’re an athlete, the Nutrient Optimiser will help you choose foods with a higher energy density to support higher activity levels without having to resort to gels and other junk.
For those just aiming for health and longevity, the Nutrient Optimiser will help you identify the foods with the most nutrients without overdoing your energy intake.
Seriously, this stuff is amazing! You guys with an engineering background are dismantling the bullshit in a stunning fashion.
Frequently Asked Questions
Can I use MyFitnessPal?
Unfortunately, no. MFP doesn’t track micro nutrients. Only macros.
Only Cron-o-meter collects micro-nutrient data. Once we bed down the analysis, we will look to streamline the data entry process.
If you use another system but want to try the Nutrient Optimiser, you can set up a free Cron-o-meter account and transfer a couple of weeks of typical data and send it through for analysis.
Don’t worry too much about weighing and measuring every morsel of food, at least initially. The focus of the Nutrient Optimiser is food quality rather than quantity. These foods will be more satiating and harder to overeat.
Ideally, you should avoid foods that have full USDA micro nutrient data rather than a particular brand name food for which micro nutrient data may not be available.
Should I log my supplements?
The goal of the Nutrient Optimiser is to help you balance your micro nutrients with real food. Hence, we recommend you don’t log your supplements.
Replying supplements is not ideal. There are a wide range of non-essential nutrients and secondary compounds that are not tracked in the USDA food database that you will also get plenty of if you eat nutrient dense whole foods.
If, after following the recommendations you aren’t able to cover off all of the essential nutrients with real food, the Nutrient Optimiser will help you target the right supplements (and save money on unnecessary ones).
Why is nutrient density important?
All diets that work in the long-term improve food quality. You can be vegan, paleo, low carb or keto and still be eating nutrient poor processed food that leaves you craving the micro nutrients you are missing.
We can work hard to consciously restrict calories, but most people can’t hold their breath for long. Calories matter, but if you simply reduce your energy intake, your body will adapt by spending less energy and/or increasing your appetite.
Effective management of cravings and appetite is the holy grail of weight loss.
The Nutrient Optimiser algorithm will identify the essential nutrients that YOU need more of and provide targeted guidance to rebalance your diet using real food. In time, food cravings and appetite will reduce so you will be naturally satisfied with less food.
Will the Nutrient Optimiser help my diabetes?
Virta Health (run by Sami Inkinen, Steve Phinney and Jeff Volek) recently released exciting research demonstrating that a personalised low carbohydrate diet delivered electronically can be effective in improving blood sugar control and weight loss in adults with Type 2 Diabetes while significantly decreasing medications (Phinney et al. 2017).
However, our insulin and blood glucose response to food is more accurately predicted when we also consider fibre and protein.
The problem with a very low insulin load high-fat approach is that is that it can be hard to obtain adequate vitamins and minerals. The Nutrient Optimiser will help YOU choose foods that will normalise your blood glucose levels while still maximising nutrient density.
The Nutrient Optimiser algorithm will focus on normalising your blood glucose and insulin levels as the first priority. As you make progress with your blood sugar levels, you can concentrate more on improving nutrient density and then weight loss.
The table below shows how you can identify the right approach based on your blood sugars and waist to height ratio.
[Note: As the insulin load of your diet reduces you should keep an eye on your blood glucose and reduce your insulin and other medications to avoid hypoglycemia.]
Will the Nutrient Optimiser help me achieve ketosis?
Nutritional ketosis and therapeutic ketosis is becoming popular for mental performance or management of chronic conditions such as cancer, epilepsy or dementia.
The Nutrient Optimiser will guide your food choices to reduce your insulin load to achieve your ketogenic goals while also balancing the nutrient content of your diet.
Will the Nutrient Optimiser help me with fat loss?
Once you have normalised your blood glucose and insulin levels, managing your energy intake becomes even more important if your goal is fat loss.
The Nutrient Optimiser will help you identify nutritious, low energy density foods that will help you to be satisfied with less fat on your plate (or coffee cup) to allow more energy to come from your stored body fat. These foods are typically hard to overeat but provide a ton of nutrients to optimise your mitochondrial function and will help reduce cravings.
Is the Nutrient Optimiser useful for athletes and bodybuilders?
Many athletes ‘carb up’ with nutrient poor foods which are not optimal in the long-term.
If you have already normalised your blood glucose and body fat levels the Nutrient Optimiser will help you to identify nutritious higher energy density foods to fuel your activity.
If you’re looking to bulk up or gain weight, the Nutrient Optimiser can help you identify higher insulin load foods to promote growth.
It’s an awesome teaching tool! Why isn’t this stuff taught in schools, it should be compulsory education. Kids these days don’t even know what “real food” is.
What about longevity?
Not consuming too much energy will give you the best chance of avoiding insulin resistance and delay the onset of many of the major diseases of ageing (e.g. cancer, heart disease, Alzheimer’s, stroke and Parkinsons).
Ensuring you get the nutrients you need without excess energy intake will maximise your chance of managing your appetite and eating less in the long-term.
How often should I use the Nutrient Optimiser?
The Nutrient Optimiser has been designed to progresively retrain your dietary habits and adapt with you through the various stages of your journey. Like a ship’s rudder, it will continually adjust and redirect you towards where you want to go. We suggest you use the Nutrient Optimiser to review your food diary every two to four weeks to make sure you are continuing to move forward in the right direction.
People like Andy Mant have radically changed their nutrition in a short amount of time by following successive iterations of the Nutrient Optimiser reports.
What about macro nutrients?
The macronutrient Optimiser is macronutrient agnostic. As detailed in this article excellent nutrition does not necessarily correlate with focussing on macro nutrient extremes.
The Nutrient Optimiser will prioritise a reduction in the insulin load of your diet to the point that you achieve normal blood sugars and insulin levels. From there you can ramp up the focus on nutrient density.
Plants versus animal products?
There plenty of debate about whether plants or animals are a better source of nutrition. Some people prefer and do better with more plant based products while others prefer more animal based products.
Plant based foods tend to be more nutritious in terms of nutrients per calorie and have a lower energy density which may be useful if you are trying to lose weight. By contrast, the nutrients in animal products can be more bioavailable and more energy dense which will enable you to get more calories in and hence potentially more nutrients.
The Nutrient Optimiser gives you a short list of foods that contain the nutrients you are getting less of. These are typically a range of vegetables, animal products and seafood. Nuts and seeds and dairy may make the short list if your goal is not weight loss. You can then chose from within this short list of foods based on your appetite and preferences.
What other tests can I use?
The Nutrient Optimiser uses your food log to identify where you are not meeting the Recommended Daily Intake levels of the essential nutrients. Keep in mind though these DRI values don’t take into account an individual’s diet and metabolism.
You can also use your blood tests for nutrients (e.g. vitamin D, iron, vitamin B12, folic acid, calcium, phosphorus, sodium, potassium, chloride) to identify nutrients to target with the Nutrient Optimiser.
If you have a known condition (such as diabetes), we can focus on ensuring you are getting the micronutrients that are typically associated with that condition from real food.
When will the Nutrient Optimiser be available?
There is no fixed schedule for the development of the automated tool. We are working with early adopters to build the most useful tool possible.
In the meantime, you can join the Nutrient Optimiser Facebook Group to keep up with the latest developments and see the nutrient analysis reports that have been done to date.
In time, we hope this group will become a supportive community for people on a similar journey.
ranking of different nutritional approaches
The table below shows the different nutritional approaches ranked on the basis of their nutrient score. You can click on the links to the foods list and the nutrient profile to see more details.
While it will be helpful to focus on the foods, the Nutrient Optimiser will help you to fine tune YOUR diet find the foods that contain the nutrients you are currently not getting enough of.
|highest nutrient density||87%||click||click|
|most nutrient dense||87%||click||click|
|weight loss and insulin resistance||87%||click||click|
|pescitarian (without ND)||80%||click|
|autoimmune (without ND)||64%||click|
|paleo (without ND)||64%||click|
|well formulated ketogenic diet||58%||click||click|
|plant based (without ND)||57%||click|
|zero carb (without ND)||42%||click||click|
|the avoid list||3%||click||click|
How much will it cost?
The anticipated pricing for the automated process is US$5/month or $50/year, with a free month if a friend signs up.
For now, the Nutrient Optimiser is a spreadsheet based process that takes a substantial amount of time. We’re eager to build up a suite of examples of how the Nutrient Optimiser works for a variety of people, so we’re offering a discount rate if you’re happy for us to share your report.
If you are interested in receiving a personalised report the current rates are:
- US$30 (click here to pay) if you are happy for it to be shared publicly, or
- US$50 (click here to pay) if you if you do not want your report to be made public.
How do I sign up?
If you would like to receive a manual Nutrient Optimiser report (see examples below) you will need to:
- log your food in Cron-o-meter for at least a week,
- export the servings.csv file using the ‘export data’ function (click on the spikey wheel in the Account Information box at https://cronometer.com/#profile from a computer as shown in the image below),
- make a payment via PayPal for either US$30 (public report) or US$50 (private report),
- complete the application form (below).
You will then receive a return email and you will be asked to send your servings.csv file. Alternatively, once you have submitted the form and payment, you can PM Marty your files as attachments via Facebook messenger.
Nutrient density leaderboard
Optimising nutrient density is about getting adequate amounts of a wide range of nutrients.
The nutrient density score is calculated based on the on the sum of the lesser scoring half of the thirty-four essential nutrients (limited to 200%) divided by the maximum score (17 x 200%).
You can see an example of how this is calculated for Briana’s score below. Click here to see what Briana’s food looks like in pictures.
By contrast, Robin’s initial score on her junk food diet is shown below. There are a large number of nutrients that Robin is not getting an adequate amount of.
With this dietary regimen Robin was on more than 250 units of insulin per day and various diabetes medications, washed down with Coke. She’s now working hard to work her way up the leaderboard and claw back her health.
The current leaderboard is shown below. You can click on each person to see their nutrient analysis.
|Andy Mant v3||76.6%|
|Alber Van Zyl||75.3%|
|Deb Pinsky Lambert v2||72.4%|
|Andy Mant v2||70.0%|
|Robin Reyes v3||68.7%|
|Ruth Jamieson v2||65.9%|
|Ruth Jamieson v1||56.9%|
|Andy Mant v1||34.1%|
|Robin Reyes v2||32.4%|
|Robin Reyes v1||23.0%|
|Patrick Butts v1||21.0%|
|Patrick Butts v2||20.4%|
Included below are some example reports to show how the Nutrient Optimiser works in practice.
“Your reports are absolutely unique! No one is looking at nutrient density like Marty does.”
Briana is very intentional about her nutrition. Her analysis comes in at number #2 on the leaderboard. Check out her nutritional analysis here or to see what Briana’s food looks like in pictures click .
David is following plant based energy restricted while he is dieting. He needs to supplement with B-12 and vitamin D, however, the nutritional analysis indicates he scores well in terms of essential nutrients per calorie. Check out David’s full analysis here.
Although not diabetic, Terry is following a low carb diet and is looking to improve his nutrient density and maybe incorporate some legumes to support his endurance activities. Check out his full nutritional analysis here.
Ever wonder what THE Low Carb Dietitian eats? Check out her full report here.
Amy follows a very intentional zero carb diet to manage a number of long standing health issues. The high level of organ meats in her diet gives her a fantastic amount of a number of nutrients, however, she has been benefiting greatly from supplementing with minerals and wheatgrass recently to fill in a few of the nutrients that are harder to get on a zero carb approach. Check out Amy’s full nutritional analysis here.
Patrick has lost 20kg following a high fat ketogenic diet. However, in view of the fact that his blood glucose levels are already optimal, the Nutrient Optimiser algorithm suggests that the transition towards more nutrient dense foods with less dietary fat foods in order to provide the essential nutrients he needs in his body fat loss phase. Check out Patrick’s full report here.
Robin has struggled with a range of health conditions from an early age, including diabetes (250 units per day of insulin and a HbA1c of up to 11.1%) and obesity. Robin has had previous success on low carb approach but has “fallen off the wagon” recently. In this first report, Robin has logged her current diet, including soda and fast food, as a baseline. The Nutrient Optimiser clearly differentiates the nutrient poor insulinogenic junk food from the more nutrient dense diabetes friendly foods. In the initial stage, the Nutrient Optimiser algorithm has suggested low carb foods that will help her stabilise her blood glucose and insulin levels. As her blood glucose levels stabilise we will focus more on increasing nutrient density. Check out Robin’s first report here.
I held my mother as she died in my arms last summer from diabetic kidney disease. She intentionally chose to die instead of putting down the convenience foods. She refused to go on dialysis so I got to care for her while she worked on dying. Believe me, I’m here because I do not want to be her mini-me any longer.
After a few tough days of transition Robin doing really well!
Dave’s interest in nutrition was sparked after he had a heart attack at a young age which he attributes to a high stress job and an inflammatory diet. Considering his early health issues, he is motivated to manage stress and maximise the quality of his nutrition going forward. In this first round of Dave’s nutritional analysis, we focus on balancing his nutrient density. Check out Dave’s first report here.
Ruth has been using a ketogenic dietary approach to manage her Type 1 Diabetes and her partner’s epilepsy. Ruth needs a lower insulin load diet while still maximising nutrient density as much as possible. Ruth’s current HbA1c is 4.7% or 28 mmol/mol which is excellent and has improved since going keto. Check out Ruth’s full report which identifies a few opportunities for improvement while keeping her insulin load down here.
Andy is passionate about diet and fitness and is looking to improve body composition with bodybuilding. He currently uses a cyclic ketogenic diet with some targeted carbs around workouts. Andy’s nutrient density has improved vastly by following the recommendations in his first analysis. Andy says he is finding it harder overeat and is feeling more satiated. He is also sleeping better. This first chart shows Andy’s baseline nutritional profile, lacking in eighteen essential nutrients.
This second chart shows Andy’s nutrient profile a fortnight later, lacking in only two nutrients. Check out Andy’s full report here.
Mike tracked his food during his recent Ketogains Boot Camp experience which involved a substantial calorie reduction as well as regular lifting. Nutrient density becomes even more important when you are restricting your food intake. Check out Mike’s full report here.
Alber doesn’t have any health issues but is looking to improve his nutrition and maximise nutrient density. With the help of some targeted supplements Alber is doing pretty well, however, the Nutrient Optimiser still makes some insightful suggestions for further improvement. Check out Alber’s full report here.
Harry’s goals are leanness and performance as a ketogenically fuelled endurance athlete. Harry has been using a ketogenic dietary approach for a couple of months and is looking for guidance on optimal food choices to improve health, vitality, energy, sleep, testosterone and performance.
As shown on the right-hand side of this chart, Harry has been able to improve the nutrient density by following the recommendations of Nutrient Optimiser. He says that higher nutrient density foods have helped him reduce his appetite.
Unfortunately, Harry’s high fat keto dietary approach is still deficient in twenty-five essential nutrients. Check out Harry’s full report here.
Alex works out three times a week, with intermittent fasting on non-training days. He is currently about 10 – 11% body fat and is looking to lose a bit more body fat leading up to summer. Being young (24) and fit Alex is not focussing on blood glucose levels, but rather on losing body fat and nutrient density. Alex’s analysis demonstrates that he is lacking in only vitamin D. Check out Alex’s full report here.
P.S. Stay in touch
Make sure you join the Nutrient Optimiser Facebook Group…
… or sign up with your email to keep up with the latest developments.