Nutrition Fingerprint

recommended approach

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

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 ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide 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 your diet. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
2.0
Zinc : Copper
2.9
Potassium : Sodium
3.6
Calcium : Magnesium
1.6
Iron : Copper
3.9
Calcium : Phosphorus
0.3

other considerations

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

  • Vitamin B-6
  • Vitamin B-12
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Zinc
  • Copper
  • Selenium
  • 18:3 n-3 c
  • Choline
  • Vitamin D
  • Vitamin K
  • Magnesium

nutrients to prioritise

Going forward, we want to prioritise the nutrients that ’s diet is not providing in large quantities. The table below shows the nutrients that 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: hypothyroidism, low testosterone.

nutrient % DRI prioritize
Sodium 26%
Vitamin D 33%
Calcium 53%
Manganese 59%
Magnesium 66%
Thiamin (B1) 69%
Vitamin E 86%
Potassium 100%
Phosphorus 173%
Folate 181%
Zinc 185%

optimal foods for you

The foods listed below will provide with the nutrients that he is currently not getting in large amounts while also aligning with his goal of bodybuilding. 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
crab 2.4 0.83 71%
trout 1.7 3.82 45%
beef tripe 2.4 1.03 55%
cod 0.6 2.90 71%
turkey liver 2.2 1.89 47%
cod liver oil 1.2 9.02 0%
sunflower oil 1.2 8.84 0%
hazelnut oil 1.2 8.84 0%
halibut 1.4 1.11 66%
crayfish 1.5 0.82 67%
grapeseed oil 1.1 8.84 0%
trout 2.1 1.68 45%
almond oil 1.0 8.84 0%
lobster 1.1 0.89 71%
white fish 1.0 1.08 70%
rockfish 1.1 1.09 66%
flounder 1.5 0.86 57%
salmon 1.4 1.56 52%
smelt 0.5 3.86 45%
sturgeon 1.3 1.35 49%
beef kidney 1.0 1.57 52%
pork chops 0.7 1.74 54%
orange roughy 0.1 1.05 70%
whiting 0.2 1.16 66%
perch 0.5 0.96 62%
sardine 1.2 2.08 38%
peanut oil -0.1 8.84 0%
beef heart 0.5 1.79 52%
ground beef (lean) 0.3 1.44 60%
beef roast 0.6 1.78 48%
anchovy 0.7 2.10 44%
veal -0.1 1.51 65%
sirloin steak (lean) 0.1 1.77 57%
haddock -0.4 1.16 71%
pollock -0.3 1.11 69%
soybean oil -0.4 8.84 0%
chuck steak 0.2 1.94 51%
mackerel 1.5 3.05 14%
bison 0.1 1.71 53%
pork shoulder -0.1 1.62 56%
leg ham -0.1 1.65 56%
pork (lean) 0.2 2.09 44%
elk 0.2 1.93 44%
duck fat -0.8 8.82 0%
lamb shank -0.0 1.96 48%
lamb lungs -0.1 0.95 58%
roast ham 0.3 1.78 41%
beef brisket 0.2 2.44 37%
top round steak -0.6 2.09 56%
turkey gizzard -0.4 1.55 57%
beef tallow -1.1 9.02 0%
lamb heart -0.1 1.61 48%
pork loin 0.0 1.93 41%
turkey heart -0.2 1.74 47%
tuna -0.5 1.84 52%
lamb (lean) 0.1 1.44 43%
beef rib eye steak 0.1 2.48 33%
chicken breast -0.8 1.48 60%
shea nut oil -1.2 8.84 0%
herring 0.0 2.17 36%
pork ribs -0.1 2.16 39%
lard -1.4 9.02 0%
porterhouse steak (fat trimmed) -0.4 1.45 50%
starfish -0.8 1.15 61%
lamb sweetbread -0.1 1.44 43%
roast pork -0.2 1.99 41%
walnut oil -1.4 8.84 0%
palm kernel oil -1.3 8.62 0%
lamb chop -0.5 2.34 42%
veal loin -0.6 1.75 48%
lamb -0.6 6.39 5%
beef shortribs -0.5 2.95 33%
flank, steak -0.3 2.63 33%
beef brisket -0.4 2.80 33%
beef brisket, flat half -0.4 2.89 32%
roast beef -0.4 2.19 38%
coconut oil -1.6 8.92 0%
ham 0.4 1.49 29%
beef brisket, flat half -0.5 2.98 31%
beef loin, top loin -0.5 2.50 34%
sirloin steak -0.6 2.43 36%
beef tenderloin steak -0.5 2.62 32%
beef rib, small end -0.6 2.78 31%
chicken drumstick -0.8 1.49 47%
beef rib, eye -0.6 2.65 32%
beef tenderloin steak -0.6 2.73 31%
ground beef, 75/25 -0.7 2.77 31%
ground beef, 80/20 -0.6 2.70 31%
ground beef 70/30 -0.7 2.70 30%
rotisserie chicken thigh -0.7 1.93 39%
ground beef 70/30 -0.7 2.77 30%
ground beef -0.6 2.48 30%
beef loin -0.7 2.78 30%
pork ribs -0.6 3.61 18%
lamb leg -0.8 2.58 31%
ground turkey -0.9 2.58 30%
lamb brains -0.3 1.54 27%
t-bone steak -1.0 2.94 26%
chicken -1.2 2.19 36%
lamb rib -1.1 3.61 19%

macronutrients

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

protein

’s protein intake is 4.13g/kg LBM or 236g/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 ’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 23
RDI/sedentary 11% 0.8 46
typical 16% 1.2 69
strength athlete 24% 1.8 103
maximum 35% 2.7 199
38% 4.13 236

macro targets

should consume at least 103g of protein per day.

’s fat intake should range between 23 and 140g/day.

’s maximum recommended carbohydrate intake is 108g per day given his goal of bodybuilding.

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) 103 199
fat (g) 23 140
carbs (g) 0 108
energy (calories) 1471 1941

’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

’s food diary indicates he is eating 2521 calories per day with an insulin load of 149g/day and with 24% insulinogenic calories. His basal metabolic rate (BMR) is 1765 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 ’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
24% 149 16

daily nutrient score

The chart below shows a comparison of the nutrient density of ’s food log based on the harder to find 50% of the essential nutrients. ’s most nutrient dense day is July 11 2018 while his least nutrient-dense day is July 11 2018.

best and worst days

’s food diary for the best and worst days are shown below for comparison. 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)
Avocados, Raw, All Commercial Varieties 240
Beef Heart 140
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 990
Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw 725
Beef liver 81
Sardines, Canned in Water, Drained 164
Broccoli, Raw 48
Mushrooms, Raw 23
Arugula, Raw 16
Bacon, Pork 75
Spinach, Raw 20

Worst Day

food name energy (kcal)
Avocados, Raw, All Commercial Varieties 240
Beef Heart 140
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 990
Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw 725
Beef liver 81
Sardines, Canned in Water, Drained 164
Broccoli, Raw 48
Mushrooms, Raw 23
Arugula, Raw 16
Bacon, Pork 75
Spinach, Raw 20

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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