Data Driven FASTING

Do you ever wonder when should I eat, what should I eat? 🥗

Or are you struggling with weight loss? 🙋

Then this 🎙 episode on Data Driven FASTING is for you! We speak with the founder of Optimising Nutrition Marty Kendall. Marty shares his insights after decades of research and experimentation into fasting, blood glucose and insulin. So if you are seeking to optimise your Nutrition then this episode is for you!

About Marty Kendall
Marty is an Engineer with a passion for nutrition and seeks to understand things numerically.

His data-driven approach to nutrition has empowered him, his wife, and thousands of Optimisers to gain control over their health.

About me&my Health Up & Host

me&my Health Up seeks to enhance and enlighten the wellbeing of others. Host Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food is medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Credits
Podcast editing: WE EDIT PODCASTS

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Transcript

Marty Kendall: 0:00

Me and a lot of people who are passionate about fasting are a middle aged female who really need the need to be robust with adequate processing rather than just fasting for longer and longer and getting to a point where they're, they're really cold and tired and stalled out and lost all the muscle mass. And at that point, it's really hard to get back.

Anthony Hartcher: 0:23

That was a remarkable Marty Kendall. Marty Kendall is a Civil Engineer who spent decades studying the scientific literature around nutrition to help his wife. And so he shares his backstory as to how he's arrived at being a nutritional scientists probably doesn't call himself a nutritional scientist, but he's formed a company called optimizing nutrition. And he seeks to optimize nutrition to clients needs based on the data. So today, we're going to be discussing data driven fasting and how to do fasting. So it's optimal for you. Today, people think they need to fast for longer is better. But he proves that wrong through his approach of looking at the data and every individual is completely unique and different. Yes, you are listening to the me and my health up podcast show. I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist. The purpose of this podcast is to enhance and enlighten your well being. And today we have Marty just doing that for you. So without much further ado, this episode is for those that are sick and tired of doing an intuitive approach to eating and thinking that doesn't work for me and want to do a approach. That's data driven. Marty is the man to help you with a data driven approach to optimizing your nutrition. So yes, he comes Marty. And I'm going to be discussing everything around data driven fasting to satiety, nutritional density, how much protein we get into so much great stuff around nutrition. So I welcome you into the conversation I'm having with Marty. Welcome Marty Kendall on the me and my health up podcast. How are you today?

Marty Kendall: 2:06

Great, Anthony. Great. Thanks for the opportunity.

Anthony Hartcher: 2:09

Really feel honored to have you. Matty Lansdown, who's been on two previous episodes on me and my health up speaks so highly of you. And he says you're arguably the number one Australian nutritionist. So well done on that title and accolade for Matty. Yeah,

Marty Kendall: 2:27

thank you. I'm an engineer by trade and have no nutritional qualifications. But that's a very high praise. So yeah, it's

Anthony Hartcher: 2:34

absolutely

Marty Kendall: 2:35

gorgeous coming out there, Matty's a right? We always have fun chatting.

Anthony Hartcher: 2:38

Yeah, yeah. So I really appreciate Matty Lansdown for introducing me to you. And I guess that's what we have in common. We're both engineers, and we're in the health space

Marty Kendall: 2:46

and in Australia. So it's great to connect with Aussies.

Anthony Hartcher: 2:50

Absolutely. And I love your backstory. I was reading up on you. And I'd love you to share how you have arrived at what you're doing today.

Marty Kendall: 2:57

Yeah, I basically fell into it, married Monica, who happens to have type one diabetes. She didn't really understand much about diabetes back then. And I had no idea. And I remember asking, you know, what's a normal blood sugar? What's a healthy blood sugar? Six, seven. She really didn't have a clue back then. But when you get married, and wife starts going, Oh, we should have children. And then the sister in law who's a doctor says, Oh, you really need to dial in your diabetes and get good control. We found a doctor that helped us start that journey. And there's nothing like a passion that evolves from Hey, we're better kids, you start reading about all these massive complications of elevated blood sugars with diabetes and children and the risks of that. So it just sparked an intense motivation to do that. And that was nearly 20 years ago. And ever since it's been sort of an evolution of trying to understand diabetes better and nutrition and trying to stabilize monies, blood sugars and get off that blood sugar rollercoaster that's endemic to type one diabetes, that when you inject insulin, your blood sugar's crash and you feel like trash and you want to eat again. And I was like, How to stabilize that. How do I help her manage what she needs to improve that? Yeah, and maybe 10 years ago, I started trying to quantify it better and Phil into the food insulin index, and then nutrient density and then satiety and then from there, it's been a matter of moving through keto and low carb to understand that, hey, not everybody needs to stabilize their blood sugars. Not everybody needs a low carb, high fat diet, other people you know, they want to lean out or gain muscle or the athletes or not. So it's how can we use quantitative nutrition to dial in nutrition for different people with different goals and I suppose I've come from a Seventh Day Adventist upbringing is at the heart of religious nutrition and I really understand how much belief can influence nutrition and ethics. So I really wanted to separate church and plate and bring them apart and saleable. What do humans need to eat? If you take away all the financial conflicts of interests and religious beliefs and ethical convictions? What's optimal for humans in different situations with different goals?

Anthony Hartcher: 5:17

Yeah, wow. It's incredible. You've developed a company called optimal nutrition.

Marty Kendall: 5:21

Yeah, optimizing nutrition. So yeah, it's been a fun journey and started a blog. And it's just snowballed from there as published articles and interact with people. And we had more questions, and I dove into the data more

Anthony Hartcher: 5:34

incredible. And that's what today's topic is, is data driven fasting. And I'm really keen to get into that topic. Because fasting is all the rage at the moment, it takes, you know, a lot of these celebrities are on these sorts of 16 and eight diets and sharing their results, and other people are jumping on us. And you know, it seems to gain momentum. And it's a bit of a fad at the moment, that data driven by fasting is Udemy. I haven't heard of it. And I'm sure the listeners haven't. And I'd really love you to share. Let's start with what is fasting, and then we'll get into more data driven fasting. Yeah,

Marty Kendall: 6:09

how long is a piece of string, I suppose it's fasting is just going without food voluntarily for a period of time. And that could be two hours. For a lot of people today, it could be 40 days for some Buddhist monks. And then Jesus fasted for 40 days. And so fasting is a really, ill defined topic in a way, which makes it very interesting to understand, you know, what's the minimum effective dose of fasting in the comments that gets you the benefit you want. And most people are into fasting for predominantly weight loss, I think and similar with keto they want weight loss, they don't really want two times a therapeutic ketosis for Parkinson's, or epilepsy, etc, that they want weight loss, and they hear about odor feeds you and they can get this magical odor feeds your results. But I mean, that's all really confusing. And you know, the studies are done in mice. And you know, one day for a mice is 20 to 40 days for humans. So if you're gonna fast for 48 hours, like my stick up, autophagy, that's two days times 40 to 80 days. How committed Am I to that? Autophagy? And yeah, so I suppose those sorts of things started me thinking about how can we back people off the ledge of fasting, thinking, fasting for longer is better, to a more minimum effective dose of fasting engineers are all about what's the minimum effective dose, that'll actually get you the results in a data driven quantitative way, with the minimum amount of measurement because most people don't want to measure too many things that don't really want to track their food, although there might be a good thing for them. They just want to want the simple quantitative by a hacky type solution. So yeah, coming from a diabetes background and looking at blood sugars, tracking blood sugars to guide when he makes holder sense to me.

Anthony Hartcher: 7:57

And I think you eluded to earlier that depending on the person's goal, depending on the person, it's all going to be different in terms of, yeah, how long they need to fast and all that.

Marty Kendall: 8:08

Yeah. And what's fascinating though, is, you know, it always gets into that more is better thing. And people are fasting for a day, and then two days and every every second day, and then they're fasting for a week, I did a week long, fast. But you know, when I did fasting regularly, you always get to the point at the end, where you get so damn hungry and just need to eat on a date anything. And then your lizard brain kicks in and says that, you know, X, Y, Zed, peanut butter and yogurts and butter. And when you believe that ketones, high ketones, for better the butter was a real health food so I can have the whole block of butter with the peanut butter, anything else at that point? And the wife after a few months of this because I think this is really working out for you. Just try to eat a bit more normally see us where the whole tracking of blood sugar to say, Do I need to eat now you can actually use your blood sugar basically as a fuel gauge to validate your hunger to understand if you need to eat now, or whether you still got plenty of fuel on board and can wait a little bit longer. Okay, so

Anthony Hartcher: 9:12

you basically checking in through a skin prick test, how are you measuring it? Yeah, but

Marty Kendall: 9:15

we just use typically recommend just a simple glucometer, which is buy from any chemist, you can also use continuous glucose monitor, but all of the time more data. And we're both engineers and think we love the data. But after years of trying to track a lot of things, you know, I realized that I didn't want to be a full time by a hacker or using the data for is really to validate your hunger to go I feel hungry. Am I really hungry? Do I need to eat? What do I need a few blood sugar is still a little bit elevated. You got food, you've got energy on board in your system, and maybe you're hungry for protein at that point protein and nutrients and that's a great option at that point. But if your blood sugars get quite low then you know eat normally, if they're really, really low than, hey, maybe some carbs would be a great idea just to bump your glucose back up at that point. So it gives you an idea of when to eat, and what a data driven way that's not excessive to the point that will drive you to eat poorly, at the end of your, quote unquote, fast.

Anthony Hartcher: 10:20

And how long do you have your clients do this data driven fasting or data driven determination of what they should eat when they should eat?

Marty Kendall: 10:28

Yeah, we run them for 30 day challenges. So we've run 14 of these now. So a lot of people just keep coming back for successive rounds for the 30 days. And over the 30 days, they'll chase the lower premium of blood sugar. So as they drain the excess fuel from the system, the blood sugar trigger starts to decrease based on the average of their premium, personalized trigger. And then that starts to get hard after a month, they take a break, they learn to eat normally, to maintain their weight. And once they've recovered, they can come back and do it again and keep on doing it until they've found that go away. So it's great to see lots and lots of people making it to that point, but it's not a jump off the cliff and fast for seven days or 28 days or something crazy that you're always going to really be and you're going to be metabolically healthy, at the end of that 28 days. But as soon as you have that first meal, which is going to be anything and everything, and you've also lost, lost touch with your true hunger signals. At that point, you know, a few days later, you're gonna have undone a lot of those benefits. So DDS is really just about a quantitative way of incrementally guiding you down the hill without going so hard that you crash. And so when people feel hungry,

Anthony Hartcher: 11:44

and you're saying it's best to, you know, check in with your blood glucose as to whether you actually need to eat, what are some of those other drivers that could be making them feel hungry? Is it like, past emotional excitement? So an emotion comes up? And they associate that feeling of, well, if I eat I know and feel happier? And? And so is it helping the person differentiate? Like, is it stress induced, and

Marty Kendall: 12:07

yeah, there's a whole different reasons that we eat him, often we eat for just comfort and pursue their emotions. And you know, dopamine is that whole mode of wanting more, and you know, there's lots of things that are positive, that provide dopamine in our life, you know, food and fun and lovemaking, etc, etc, lots of good things that promote positive things in our life. But a modern world exploits dopamine, and we're always scrolling Instagram, looking for that next dopamine hit, and we're always stressed, and we're always gonna call, it's all driven through the roof. And it becomes really hard to differentiate, understand, if you're really hungry at that point, or if it's just the night, you need soothing and comfort, you've seen an ad for Doritos, or whatever it is. And that's why you think you're hungry, and you're going to reach that food. But checking in with your blood sugars are really nice pattern interrupts. So people to go in marker enough to test my blood sugar, it doesn't hurt. I just do it on my forearm there. And it's really simple, and you just go, but it's just a pattern interrupt you to think consciously Am I hungry, where there's sensations of hunger, and fairly quickly, people who are able to predict their blood sugars and their hunger based on their hunger signals, which is really cool.

Anthony Hartcher: 13:24

It's fantastic, because it's really helping them get away from that emotional eating. And yeah, more into biologically, what's their body wanting? Is it to soothe the emotions? Or it's actually there's a need for energy? Yeah.

Marty Kendall: 13:38

Is it a need for fuel is it carbohydrate is a protein I mean, we usually always need protein. And most of us don't eat enough protein across today. So yeah, we say if your blood sugar's a little bit above your trigger, you're hungry, especially in the morning, people tend to find that eating protein earlier in the day, even if their blood sugar is a little bit higher, can really help them smash their appetite for the day, and actually drop their blood sugar again, the second eat two or three times a day and make great progress without having to fast days at a time. And what are some of the paradigm shifts that have been created in you in looking at the science? And then you know, studying the data? And have you really, you know, obviously, your thinking around nutrition? And what the body needs is really developed over these years? What have been the most profound findings that you just saw? Wow, yeah, wow, there's a lot of them, I suppose with regard to fasting as it's not longer is better. And we need to find a way to understand that true hunger signals and to balance the need to not eat with the need to eat well, and if you're fasting so long, that you're making really poor food choices. And it's not going to lead to great outcomes in the long term, especially if you have to eat less and less and less because you're eating less protein, you're losing lean body mass. your basal metabolic rate is plummeting through the floor. So you just need to eat less and less and less. And that's not going to go well, forever, you're either going to rebound binge, or you're going to be a frail sarcopenic old person who's going to fall over and break something and never get out of the hospital system again. So that's a real big motivator for me. And a lot of people who are passionate about fasting are a middle aged female who really need the need to be robust from with adequate protein rather than just fasting for longer and longer and getting to a point where they're, they're really cold and tired and stalled out and lost all the muscle mass and at that point is really hard to get back.

Anthony Hartcher: 15:39

Okay, really helpful in terms of protein, you've mentioned that a number of times, and you know, you find people aren't eating enough protein, there's so much talk like, again, this is something that's taken to the extreme ism you'd like. So people here like high protein, low carbs and protein gives satiety, and so therefore, they just load the protein. And, you know, my muscle chef has really high protein meals, and you know, there's high protein bars, 40 grams per bar. And I'm just wondering, in terms of your research, what have you concluded around protein, how much we actually need? Yeah,

Marty Kendall: 16:17

it depends. And everybody's on different spectrum and where you're at you basically, if you've heard of protein leverage hypothesis with rubbin homeruns. Since two professors at the University of Sydney where you are, they talked about the protein leverage hypothesis that every organism basically eats until they get the protein they require. And if you're a middle aged lady who's smaller, with a lot less muscle mass, you crave less protein, if you're a large bodybuilder, who's just a massive workout, they'll crave more protein and a little old lady. So it really depends on its unique and that's why I'm a massive fan of TED naman as well. And he's high protein to energy ratio, but people hear that high versus low and get quite confused and think they need to jump from where they are to this other extreme and jumping to the other extreme, tends to be difficult, because never jump from 10% protein to 60% protein, your body's gonna go, Hey, this protein stuffs really hard to convert to energy in my body, give me some fat and carbs, please or I'm just gonna go out mindlessly to 711 and buy the pizza and doughnuts and everything and you're going to feel like a failure and full of guilt. So that's where I suppose we, with our macros masterclass, just guide people to say, Hey, what are you currently eating? Let's look at that you're probably getting close to enough protein. But most people are gravitating to much fat and carbs. So rather than massively increasing the protein, it's a matter of let's dial back your fat and carbs a little bit. Again, if your blood sugar is elevated, let's maybe they'll back you carbs a little bit. So your blood sugars are more stable in a healthy range. And then it's not high protein, but prioritize protein at every meal, and then look to dial back to the energy from fat and carbs. So you can reduce your blood sugar and your body fats. And that just leads people in a really sustainable way to over the long term reach their body fat goals. Do you have any basic rules of thumb in terms of like you hear, you know, point eight, five grams per kilogram of work? Yeah, yeah, I mean, majority of the population and probably 15% protein, and we got people to work their way up from there towards 40 ish percent protein. So most people don't need to go more than 40% protein just because it's really hard to sustain and you end up rebounding. If you deprive yourself of energy from fat and carbs too much as sort of 1.8 grams per kilo body mass is sort of a good rule of thumb as a target, plenty of body builders will aim for that. But if you're starting further down, then start where you are and just prioritize protein. Well, looking at your food and going waste energy from fat and carbs. Karen, who were talking to with Maddie the other day, a nutritionist said, you know, I started tracking my food and I realized I was doing 300 calories worth of cream in the morning in my coffees. And I mean nutritionist, how do they get by me it just slips into my coffee and dialing that back really helps. So it's a matter of isolating where that extra energy is coming from and dialing that back while listening to your appetite for protein and trying to prioritize protein at every meal. And protein is really hard to overeat really, as much as all the people banging on about excess protein and too much protein nobody's really eating too much protein accidentally. That's really hard to

Anthony Hartcher: 19:47

do clients find it challenging like if you're working at that 1.8 grams per kilogram of body weight so just rounded up to two and you know 70 kilo person then you know that 140 grams per day, do you find that difficult to achieve with your clients?

Marty Kendall: 20:03

Yeah, um, depending on where they start, some people will do a lot more than that some people have to work their way up to that. But again, it's rather than a rule of thumb for everybody. It's where you now, let's take your habitual diet that you eat based on your activity levels and the metabolism and your body composition and prioritize protein while going back the fat carbs. And if you're hungry, then the first stop should be the protein focused meal. So yeah, it's definitely a challenge. But most people, especially from a keto diet background, find that they're going Hey, I didn't realize I was eating that much fat in my diet. And once they dial that back, it's protein percentage increases. Yes. And just wanted to get back to the fasting subject.

Anthony Hartcher: 20:49

Do you find that works better in terms of gender? But does it work better with a population agenda compared to the other? Or is it really purely down to that individual level?

Marty Kendall: 20:59

And it depends? Yeah, I mean, females are definitely more interesting. Just because in the second half of the cycle after ovulation, basically the body is preparing for a pregnancy, it thinks it might be pregnant. So there's a little bump up in energy requirement, maybe 2%. And the body craves more often more animal based protein was one study I found. But really, it's more protein, more carbs and more fat, just a little bit more, and the insulin resistance will bump up to facilitate growth. And blood sugar's will bump up a little bit as well. So the main factor is just to guide females that in that week and a half after ovulation before menses, it's a matter of just understanding that what the body is doing and just being gentle prioritizing good food a little bit more good food during that period. And after that, they can go hard and focus on nutrient density more with less energy and accelerate the weight loss through that time.

Anthony Hartcher: 21:59

Yeah, so it's really working with the female cycle. And then that's when you start seeing really promising results. Yeah,

Marty Kendall: 22:08

definitely the females a little bit more confusing and more challenging. And, but a lot of the people where we work with postmenopausal females as well, and therefore it's a little bit simpler and less complex. And they especially because of the hormonal changes through menopause become more insulin resistant. And again, that's, you know, a matter of shifting the muscle and losing the body fat and finding that balance.

Anthony Hartcher: 22:33

Yeah, so you just touched on insulin resistance. It's a really topical subjects. It's

Marty Kendall: 22:40

another passion bugbear for me. Yeah. So

Anthony Hartcher: 22:42

let's get into insulin resistance. I think it's probably good to talk about how people can improve their insulin sensitivity. Yeah, so I'd really love you to share what they could do. Yeah,

Marty Kendall: 22:54

that was probably another thing. I was thinking when you said what are the biggest surprises and realizations from tracking my wife's blood sugars and insulin, I mean, every week, I'll go through and update her basal profile in her closed loop insulin pump, like a good engineer. And as of December, my son also became type one diabetic, which is sad, but you know, we're well prepared for us because it's the right family to happen, unfortunately, that runs in the family. But the biggest thing that was a surprise for me was that you know, 70 to 80% of the insulin required each day is just to hold their body together. It's the basal insulin that they require whether or not they eat suddenly, 20 to 30% of the daily insulin requirement is around the foods to eat. A lot of the time we focus on insulin resistance, avoid carbs, and you'll be good and just eat a whole lot more fat. But what I've realized is, the bigger you are, the more fat you're carrying on your body, the more your body needs to increase the basal insulin. So insulin, in my mind, it's really just it's an anti catabolic hormone that stops the body breaking down. So it's like a dam wall that holds back the energy in storage. And when you stop eating, insulin drops and energy flows from storage into your body. Insulin can work to push energy into your cells when blood sugars get really high, but most of the time, in a healthy body, it's working to just hold that energy back in storage. So they're all focus. If you believe in insulin resistance, your blood sugar is elevated to not avoid carbs and switch them for fat. stabilizing blood sugars with a lower carb diet can be really helpful, but it's really how do I find a way to eat that improves satiety so I'm not wanting to eat all the time and I can lose body fat, and then your basal insulin levels drop. So that's the key to reversing insulin resistance. Okay, so it's not to eat regularly. It's essentially just Just eating when you need to eat, and you can reduce that regularity of needing to eat by eating nutrient dense meals. Yeah, and it's really hard to overeat. The high satiety, nutrient dense protein focused meals is really hard to overeat. Whereas if you get into the peanut butter or bacon or whatever, those foods are really easy to keep on eating and eating and eating but as a stop mechanism on our higher protein nutrient dense foods, because a they really bulk up at the give your body what it needs. And once your body gets what it needs, because on satisfied unsatisfied, my cravings are fulfilled, and unmet need to keep seeking out more food similar to protein leverage that we keep an eating until we get enough protein we keep on eating until we get enough sodium, potassium, calcium, and all the other vitamins and minerals. So if you can pack more of those vitamins and minerals into your available calorie budget, then your body's gonna be satisfied and eat less. So once you do that, then the insulin drops, and the stored energy flows into your bloodstream to be used. And once you've got plenty of energy in your bloodstream, your body goes, hey, I'm interested in eating you don't train with the cupboard in the fridge and mindlessly, like a zombie, go to the fridge and just go What am I going to eat next? You just forget about food you're not interested.

Anthony Hartcher: 26:23

Now I know the listeners are thinking what is nutrient dense protein? Could you give us some examples?

Marty Kendall: 26:31

I mean, nutrient density in general is just a matter of packing all of the nutrients, which is amino acids, vitamins, minerals, and essential fatty acids into your available calorie budget. So nutrient dense proteins would be more amino acids with less energy so less fat. So I think if you're you're leaner cuts of meat etc, will give you more protein with less energy. And if you want to lose body fat, then you need to cut back the dietary fat and they tend to be more satiating per calorie but again, it's a matter of finding that balance of hammock and cut it back from eating the fatty ribeye to the leanness cut overnight, it's you know, let's dial back the extra added fat and let's maybe choose slightly leaner cuts and most people make great progress, just continuing that. And if you making half percent to 1% weight loss per week, that's great. Keep on writing that don't push it harder until you need to unless you get to know you want to be unstaged as a bodybuilder and need to really dial it back and back your energy from fat and carbs. The nutrient density is my other passion project of how do we quantitatively pack enough of all the essential nutrients into your available calorie budget. So everybody goes, had enough energy for today and chill and I'm going to get on with living my life rather than always dreaming of food and feeling addicted to food and

Anthony Hartcher: 28:02

and the other vegan listeners or the plant based listeners are really got their ears pricked, thinking okay, you've mentioned lean meat as a nutrient dense source of protein. I don't eat lean meat. I like protein. And we all know that plant protein comes with, you know, it always couples with carbohydrates. So how does it work for them? Yeah,

Marty Kendall: 28:23

I mean, you can definitely get supplements, the soy based protein will give you a fairly good amino acid profile with less energy. But yeah, it's true that legumes and mushrooms contain a good amount of protein below the time you have to chew through a lot more carbohydrate energy to get that protein so I don't really care what you eat but the you know, vegan omnivore or carnivore. It's just you need the nutrients that your body needs without too much energy and I care about the nutritional religion. But I think that principle still applies. But if you're a vegan plant based preference person, then you need to be more intentional about this. And the problem. I think a lot of people there are small communities of whole food plant based people who don't add any oil to their their green laces and just eat fruits and those foods are really hard to overeat. But as soon as you start bringing added oils, you're gonna have a plant based diet that's just doughnuts and Doritos and everything in the center aisles of the shops. That is the worst thing for you. I mean, our entire industrial food system is plant based but they combine refined vegetable oils, refined sugars and refined grains together with colors and flavorings that just hit all my bliss points and make us want to keep eating more and more and more of them. That's plant based. So that's one of my other passion topics is you know what's plant based mean to you and there's an interesting agenda there going back to the 730 list and then combining with ethical vegans and being sued him make a lot more profit out of engineered hyper palatable junk food that is plant based with plenty of artificial flavors and colorings and synthetic fortified vitamins. This fortified vitamins just give you enough nutrition so you don't feel the cravings for the meat and veggies and seafood that you really need to give you the full spectrum of nutrients that is really going to nourish your body mentally chowing down on the Doritos and the breakfast cereals, and that's gonna give you a limited satiety and make you feel addicted to them effectively. Wow,

Anthony Hartcher: 30:41

you've certainly got a wide well read breadth of knowledge,

Marty Kendall: 30:46

a lot of arguments online.

Anthony Hartcher: 30:49

It covers the religion of food, the foundations of the genetic video population of foods that people's palates and I guess consumer driven, taking advantage of consumerism, and yeah, it's incredible, then

Marty Kendall: 31:03

there's the whole, you know, sustainability argument and regenerative agriculture is really fascinating to me, because I think at the moment, we've got this system that's just powered by non renewable energy of, you know, the fossil fuel fertilizers that we put into our crops to make them grow quicker, they're gonna run out the, you know, we're not going to get unlimited supplies of methane. You know, as a chemical engineer, you know, there's a limited supply of oil and methane that we can use to keep farming the way that we're currently farming. But until that starts to happen, and make it is happening with the current situation internationally, you know, fuel prices are going up, gas prices are going up, fertilizer prices are skyrocketing, we're going to be forced to go back to a more regenerative situation where it's not plant based only or animal based, only the plants and animals are gonna have to come back together to work in synergy to create a nutrient dense food system that regenerates the planet and gives us the nutrients we need and actually tastes good because it's good for us.

Anthony Hartcher: 32:06

Absolutely. It's so very true. Marty, your credit, your knowledge Maddies nailed it. You're arguably a lot in Australia. as voted by. Yeah, so you shared so much, and it's been such an honor to speak to you. And I'm sure you have enlightened the listeners in so many ways. How can they best connect with you?

Marty Kendall: 32:37

Yeah, I've got an optimizing nutrition blog. If you Google optimizing nutrition, I'm all over Facebook. And we've got a optimizing nutrition community that people can join and start getting free recipes and their food lists and data driven fasting 101. And so check it out Google optimizing nutrition market, data driven fasting, which is using a blood sugar to guide when and what you eat. And then if you want to keep progressing, we've got a macros master class, which says, Hey, what are you currently eating and let's just tweak those goals a little bit to help you move forward sustainably, as I've ranted about. And then we've got a micro master class, that sort of the upper level of take it to the nth degree, and guide you to find all the nutrients you need in your energy budget each day. And yeah, just the magic happens then, and people have lost interest in food. I'm so full and this food tastes great. Yeah, so I just love the journey and a real honor to chat about it and share it with you today. Thank you, Marty. And I'll include all those links that you mentioned, you know, to your Facebook group to your programs in the show notes. So listeners, just go directly to the show notes and you'll find a link that you're looking for. And Marty, I'd love you to share with us just your top tips around nutrition, whether it be the top three lists the top three, yeah, well prioritize protein, just try to find that each meal, get enough protein prioritize nourishing your body food isn't. Dieting shouldn't be a deprivation where you're trying to hold yourself back from the foods that you love. But you know, see it as a nourishing your body with the foods that will give it to thrive and take it sustainably because I just see so many people in the diet space want to get there overnight. And if they're not making the progress that they see in those silly advertising photos of these overnight medical successes threw the money at me. I think they're not winning, but you know, half percent to 1% per week over the long term is sustainable, and you can make really good progress and that will get you to the goal and then you'll be able to maintain because you've learned to eat well on the way down. So yeah, just develop habits that lead you in that direction. Awesome.

Anthony Hartcher: 34:53

I love those top three tips and just reiterate them, prioritize your protein and secondly, Eat nutritionally dense foods. So eat real food that Marty spoke about in the episode. And thirdly, just really take a sustainable approach, as Marty said, focus on the habits, you know, creating positive change, start incrementally, Marty's got programs that help you start out just with the basics. And as you mentioned throughout the episode, just, you know, just start incrementally increasing your protein don't try to go from zero to hero overnight, so

Marty Kendall: 35:28

it never ends. Well,

Anthony Hartcher: 35:30

as you said, you know, like people think, you know, more fasting, the better and they just get this has stronger propensity to want to eat carbs and fat. And they end up eating a block of data. So, it's been such an honor to speak to your body, and Matty Lansdown. Appreciate the connection. I'm really grateful for this connection. So Marty's has been wonderful to have you on the me and my health up podcast show and you also got a podcast. Please share that too.

Marty Kendall: 35:58

Yeah, optimizing nutrition podcast, taking a bit of a hiatus for the moment. But yeah, I've got a podcast. It's called have fun, like so connecting with people all over the world and making great friends and sharing the journey soon.

Anthony Hartcher: 36:10

It's great. Yeah. So tune into Marty's podcast, optimize nutrition. And thank you once again, Marty, and thank you to the listeners for tuning in to another insightful episode of me and my health up. I really appreciate you listening in providing feedback and keep that feedback coming because it's really inspiring me to continue on my journey to find the answers for you. So thank you