#92 Optimising Nutrient Density and Satiety with Marty Kendall

Marty Kendall (0:00)

You know, it's easy to overeat, overconsume energy if you hack your diet to minimize satiety by avoiding protein. And I think there's also a nutrient leverage hypothesis sort of happening with nutrients like sodium and potassium and other nutrients that we crave and keep eating until we get enough of them. So they optimize the diet, they maximize the nutrient density. They're just going, you know, I don't need as many calories as I used to when I maximize nutrient density and...

Siim Land (0:32)

Body Mind Empowerment.

Marty Kendall (0:34)

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Siim Land (0:40)

Everything the body needs.

Marty Kendall (0:41)

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Siim Land (0:45)

Welcome to the Body Mind Empowerment Podcast. I'm your host Siim Land and our guest today is Marty Kendall from Australia. Marty has a blog, optimizingnutrition.com, that talks about different nutritional strategies that focus on satiety, nutrient density, adherence and general health.

Marty, welcome to the show.

Marty Kendall (1:03)

Hey, Siim, great to be back again. Yeah, great to be chatting to you in Estonia from Brisbane.

Siim Land (1:11)

Yeah, like you were on the podcast about like 10 months ago or something.

And we talked about specifically about key tones and other stuff. So what have you been doing since that time? What have you been up to?

Marty Kendall (1:26)

Oh, yeah.

I'm just living life and continuing to blog and work and be a dad. And yeah, enjoying your book, your draft book recently that you sent me. And I'm really fascinated by that. And I suppose thoughts into practice and like lifting and trying to eat well to actually be the change in the world that you want to see. And yeah, so I had a little had a little I went hard yesterday and ended up dislocating my shoulder in the gym, which is a bit of fun first time I've done anything like that. But yeah, generally not that much excitement.

Siim Land (2:11)

That's unfortunate. Yeah, but it's got good to see that, you know, things are still going in the right direction with you and as well because you have like a growing blog and you keep putting out new articles and new blog posts and such which are really I really enjoy them and they're really packed with information and like really kind of critical information as well of not kind of giving any prejudgments about any of these topics, whether that be in the world of low carb or insulin or something and calories and such. And they're really like in depth. So what has been maybe like your last?

What has been your like last post about?

Marty Kendall (2:50)

Yeah, I've got a whole pile of blog posts coming up in the next few months. But the big one that I'm really excited about that a couple of months ago, I put out some an article on satiety, which is looking at that constant question of you know, we know that we shouldn't eat too much, but we always tend to eat more than we hoped in our hour. So that that primal that reptilian instinct always makes us eat just that little bit more than we wanted to, especially when we eat those yummy carbs and fats together. So I suppose that was the big revelation for me out of that data analysis was to find that it's not the high carb foods necessarily, but it's the fat plus carb foods together that are like the comfort foods, the junk foods, the hyper palatable foods that tend to make us eat more.

Siim Land (3:35)

Yeah, it is like the goal of any diet is to basically optimize your satiety and to manage hunger, to not get hungry or to not feel deprived from eating, so to say.

And that's going to help you to maintain sustainable weight loss. And in the perspective of longevity, that's also good because mild caloric restriction is good for longevity. But if you don't feel satiated from what you eat, then you're not going to be able to maintain it either. So yeah, it's critical to have satiety. So how do you define satiety? What it is in the sense?

Marty Kendall (4:12)

Yeah, it's the idea of feeling full, feeling like you've had enough food and not needing to eat again in a hurry. And I suppose overall in the context of the analysis that we looked at from the MyFitnessPal data is just an overall ability to not eat as much.

And we were able to take previous data. Those previous data from the University of Sydney where they did the satiety index and looked at the different factors. And they only had 38 data points.