Full Nutrient Optimiser Report

recommended approach

The food and meal lists in this report have been tailored to help Marty get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Marty’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

The Nutrient Optimiser Score for Marty’s food log is 81%. For comparison, the lowest Nutrient Score to date is 6% while the highest is 82%.

Check out where you sit on the Nutrient Optimiser Leaderboard.

supplements

The supplements listed below will provide Marty with the nutrients that he is not getting enough of in the most cost effective manner until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

nutrient ratios

The graphs below show the key nutrient ratios in Marty’s diet.

Omega-6 : Omega-3
2.0
Zinc : Copper
18.7
Potassium : Sodium
1.2
Calcium : Magnesium
2.8
Iron : Copper
6.5
Calcium : Phosphorus
0.8

other considerations

You also indicated that you have low testosterone. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having low testosterone:

  • Zinc
  • Folate
  • Vitamin B-6
  • Vitamin D
  • Vitamin K
  • Vitamin E
  • Vitamin C
  • Magnesium

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Marty’s diet is not providing in large quantities. The table below shows the nutrients that Marty is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: low testosterone.

nutrient % DRI prioritize
Potassium 105%
Vitamin D 106%
Manganese 115%
Magnesium 124%
Vitamin E 154%
Calcium 176%
Phosphorus 181%
Folate 186%

optimal foods for you

The foods listed below will provide Marty with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin sensitive). The foods are ranked in descending order of priority (from the top of the page to the bottom).

food name nutrient density energy density insulin load
basil 9.8 0.23 47%
spinach 9.8 0.23 49%
chicory greens 8.6 0.23 23%
coriander 8.6 0.23 30%
endive 8.2 0.17 7%
amaranth leaves 7.8 0.21 86%
watercress 7.3 0.11 65%
asparagus 7.2 0.22 50%
escarole 7.1 0.19 24%
dill (fresh) 7.2 0.43 59%
arugula 7.1 0.25 45%
chard 7.1 0.19 51%
lettuce 7.0 0.15 50%
beet greens 6.9 0.22 35%
radicchio 6.9 0.23 68%
turnip greens 6.9 0.29 44%
parsley 6.9 0.36 48%
broccoli 6.7 0.35 50%
chinese cabbage 6.4 0.12 54%
chives 6.3 0.30 48%
seaweed (laver) 6.3 0.35 80%
seaweed (wakame) 6.2 0.45 79%
mustard greens 6.0 0.27 36%
celery 5.6 0.18 50%
okra 5.6 0.22 50%
zucchini 5.3 0.17 40%
onions 5.2 0.32 65%
kale 5.1 0.28 60%
banana pepper 5.1 0.27 36%
butternut squash 5.0 0.45 75%
summer squash 4.8 0.19 45%
seaweed (kelp) 4.9 0.43 77%
cauliflower 4.7 0.25 50%
cloves 5.9 2.74 35%
pumpkin 4.6 0.20 76%
red peppers 4.7 0.31 40%
winter squash 4.6 0.40 69%
snap beans 4.4 0.15 58%
yeast extract spread 5.3 1.85 59%
lemongrass 4.8 0.99 93%
tarragon 5.7 2.95 62%
artichokes 4.4 0.47 49%
sauerkraut 4.2 0.19 39%
conch 4.7 1.30 54%
brussel sprouts 4.2 0.42 50%
cabbage 4.0 0.23 55%
thyme 5.2 2.76 34%
eggplant 3.9 0.25 35%
beets 4.0 0.43 70%
wheat bran 4.9 2.16 38%
radishes 3.8 0.16 43%
jalapeno peppers 3.7 0.27 37%
rhubarb 3.6 0.21 55%
collards 3.7 0.33 37%
coconut water 3.4 0.19 66%
curry powder 4.9 3.25 13%
mung beans 3.4 0.19 74%
paprika 4.5 2.82 27%
alfalfa 3.3 0.23 19%
turmeric 4.7 3.12 61%
red cabbage 3.3 0.29 55%
blackberries 3.3 0.43 27%
pinto beans 3.2 0.22 83%
saffron 4.6 3.10 75%
portabella mushrooms 3.2 0.29 55%
spirulina 3.1 0.26 70%
marjoram 4.3 2.71 31%
pickles 3.0 0.12 40%
cucumber 3.0 0.12 40%
fish roe 3.6 1.43 47%
white mushroom 2.9 0.22 65%
sage 4.3 3.15 26%
shiitake mushroom 2.9 0.39 58%
edamame 3.3 1.21 41%
turnips 2.6 0.21 51%
mussel 2.9 0.86 63%
chayote 2.6 0.24 41%
pepper 3.6 2.51 57%
peas 2.5 0.42 65%
soybeans (sprouted) 2.6 0.81 49%
carrots 2.4 0.41 64%
boysenberries 2.4 0.50 54%
leeks 2.3 0.61 83%
strawberries 2.1 0.32 49%
halibut 2.4 1.11 66%
celeriac 1.9 0.42 72%
kiwifruit 2.0 0.61 55%
rockfish 2.2 1.09 66%
raspberries 2.0 0.52 30%
mulberries 1.9 0.43 74%
crab 2.0 0.83 71%
kefir (low fat) 1.8 0.41 64%
crayfish 2.0 0.82 67%
trout 2.3 1.68 45%
flounder 1.9 0.86 57%
oat bran 2.7 2.46 65%
cantaloupe 1.6 0.34 70%
sturgeon 2.0 1.35 49%
pollock 1.9 1.11 69%
cowpeas 1.8 1.16 69%

macronutrients

The macronutrient split of Marty’s diet is shown in the chart below.

protein

Marty’s protein intake is 2.31g/kg LBM or 182g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Marty’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 32
RDI/sedentary 11% 0.8 63
typical 16% 1.2 95
strength athlete 24% 1.8 142
maximum 35% 2.7 257
Marty 47% 2.31 182

macro targets

Based on Marty’s current body fat he could theoretically run at an energy deficit of 644 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.58 kg (1.29 lbs) per week or an energy intake of less than 1641 calories per day.

This would represent a 28% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1942 calories per day. Marty should target a minimum protein intake of 142 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Marty should consume at least 142g of protein per day.

Marty’s fat intake should range between 32 and 140g/day.

Marty’s maximum recommended carbohydrate intake is 150g per day given his goal of weight loss (insulin sensitive).

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 142 257
fat (g) 32 140
carbs (g) 0 150
energy (calories) 1641 1942

Marty’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

Marty’s food diary indicates he is eating 1572 calories per day with an insulin load of 157g/day and with 40% insulinogenic calories. His basal metabolic rate (BMR) is 2285 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Marty’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average Optimiser 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Marty 40% 157 55

daily nutrient score

The chart below shows a comparison of the nutrient density of Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is February 06 2018 while his least nutrient-dense day is February 10 2018.

best and worst days

Marty’s food diary for the best and worst days are shown below for comparison. Marty should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Best Day

food name energy (kcal)
Monster Energy, Zero Ultra 10
potassium caramel coffee 23
Egg Whites Only, Cooked 78
Mackerel, Canned, Drained 125
Oyster, Canned, Drained 54
Sauerkraut 10
Red Star, Nutritional Yeast 56
Spinach, Cooked from Frozen 85
protein & glutamine coffee 206
Moni's busting with nutrients quiche 246

Worst Day

food name energy (kcal)
potassium caramel coffee 12
Carrots, Raw 75
whey protein (2 scoops) and coconut water 594
Grapes, Fresh 104
Peanuts, Dry Roasted, Salted 166
Cheddar Cheese, Natural 170
Sausage, Pork, Fresh 179
Chicken with Curry Sauce 224

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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