Marty Kendall presentation: Your diet doesn't need a name or a belief system, just enough nutrients

[Music] e good day my name is Marty Kendall I'm thrilled to be here to discuss where is nutrition headed unlike many of the other speakers this weekend you've heard as Brian mentioned I'm not a doctor I'm an engineer so I love to deal in numbers data and charts as you'll see so first I want to tackle the topic of where is nutrition headed first by looking back at the past to see the long-term trends that give us some interesting Clues of where we're headed then I want to dive into the fascinating topic of satiety by analyzing by looking at the analysis of 140,000 days of data from 40,000 people to understand the how the macronutrients and the micronutrients affect how much we eat but first some disclosures as I mentioned I'm not a doctor or a nutritionist I'm an engineer but I do run some classes a macros master class that guides people the dial in their protein carbs and fat as well as a micros masterclass that shows people how to get the nutrients they need from the food they eat we' also got a DA driven fasting challenge that guides people to use their glucose as a fuel gauge to understand when and what to eat and I'm really grateful to Jeff and the conference for flying me here today from Australia to talk to you it's a real honor thank you very much so my big question today for you is what if nutrition was about nutrients you know rather than avoiding cholesterol saturated fat salt carbohydrates animal-based Foods plant-based Foods you know everything out there is trying to kill us according to somebody you know it's crazy it's really confusing knowing what to eat but what if putting nutrition nutrients at the center of what we eat could help us navigate the complex nutritional landscape to cut through the noise to give give you a feel for where we're going uh this chart shows three different ways of looking at nutrition and quantifying the food we eat the x axis across the bottom shows nutrient density per calorie foods like spinach Water Crest asparagus kale Etc give us a lot of nutrient bang for our calorie Buck these foods give us those harder toine micronutrients but at the same time we can't eat a lot of them imagine you tried to live on Water Crest for a day you know how much water Cris could you eat before you like literally explode and then you're fanging for the dut in the bottom left corner later in the day cuz you're just so hungry because you can't get enough protein and energy from those non-starchy green veggies but fortunately we can think in terms of nutrient density per serving so as you move to the top you see foods like liver Seafood beef eggs these these foods provide the the protein and energy and a ton of actual nutrients to form the foundation of our diet so we can sort of forage towards the top to get the protein and energy and then later on if we need those extra micronutrients we can look at the the non-starchy green veggies towards the right across the chart you can see that different foods are shaded from Green they're the highest satiety Foods um based in our satiety index score which we'll be talking to about today meanwhile the the foods shown in red in the bottom left corner like the donut are really easy to overeat these are the foods that are sort of a danger Kryptonite foods that we just can't stop eating once we start so this being a low carb conference many of you will have seen charts like this that show a really interesting correlation between our carbohydrate intake and obesity particularly between 1960 and 2000 I initially got into this journey as Brian mention because my wife Monica has Type 1 diabetes about 11 years ago we found the work of Dr Richard Bernstein and the tyon group Community Monica reduced the carbohydrates her insulin dose basically halved blood sugars improved hb1c improved quality of life improved as you can see we lost a bit of weight we were definitely massive low cab Advocates and really passionate about it and then when keto came along a few years later we were definitely early adopters but fascinatingly when you look back at the long-term past you see that carbs have really just risen to the amount they were maybe 100 years ago when we have the USDA data started being recorded carbs of drops the second Agricultural Revolution came along carbs Rose back up but then in about 1999 um artificial sweetness come along food manufacturers no longer need uh high fructose corn syrup to sweeten everything carbs drop but the Obesity epidemic continues to rise so what gives you know what else is providing energy in our food system well here's the graph of fat you can see over the last 100 years the fat in our food system has increased by 800 calories per person per day which is massive Bill Schindler talked about 3 and a half million years ago we started to create Technologies to extract more energy from the food we eat we created stone tools and fire that enabled us to get more energy from our food but 100 years ago some really interesting changes happened I think two major ones uh in 1910 Proctor and Gamble patented the process of creating hydrogenated vegetable oils from industrial seed products and then in 1914 two very smart scientists Harbor and Bosch perfected the process of taking nitrogen from the air with natural gas from uh you know under the ground create to create synthetic fertilizers after World War II that combination of injected energy into our food system just created a whole lot more energy when you look at synthetic fertilizers uh they've rocketed up in the last 50 years we've gone from 33 million tons to 209 million tons 80% of the natural gas extracted from under the ground is injected into fertilizers with only 20% going to Heating and power so a massive amount of energy is basically being fed into our food system to create more energy to create more people that are also bigger but when we look at the different types of fats we see that saturated fat that we've been admonished to avoid has only increased marginally by 100 calories per person per day day meanwhile it's the mono and polyunsaturated fat that have both increased by about 300 calories per person per day but what gives is this like the the Mediterranean dieters adding a bit of you know extra virgin olive oil to their big ass salads no you can see the bottom line there's a line for olive oil which is hardly changed over the last 50 years meanwhile it's Palm soybeans sunflower rape seed the these uh industrial seed oils that have just been added more and more and more to our Ultra processed food system to create more energy combined with sugar and refined grains along with uh you know fortification colors and flavorings to make these Foods look like they contain nutrients but they don't when we look at all the macronutrients together you can see carbs have come up over the last 50 years fat has been on a steady increase but that red line protein has just bumped up a little bit when we look at protein in percentage terms protein's decreased since the 1977 dietary guidelines while obesities continued to rise carbs maybe would have been available in summer in the past fat might have been available from fatty animals in the past but as we've industrialized our food system it's drifted towards a combination of carbs and fat together and as that's come together um obesi continue to rise so what we see here is we've got in summer we might have had carbohydrate which gives us a dopamine hit to say Well done get some more energy similarly in Winter we might have had fat which tells our body yeah we get a dopamine hit get more of that we need that to survive but when they're combined Professor Dana small talks about the super additive dopamine response these foods make us feel effectively addicted to that hyperpalatable Ultra processed food so we just can't stop eating them it feels like glucose fuel tank a fat fuel tank and we just eat more of these foods and eventually they effectively break our metabolism so where is nutrition headed well you know based on the long-term Trend you know is this going to change perhaps not I think potentially we're headed for a dystopian future we're all addicted like W I love this movie it's uh quite prophetic I think but we're all addicted to our phone the dopamine hip we want instant gratification from everything including our food we want our food to be entertaining we want it to have you know dopamine over stimulation we want it to be entertaining tasty cheap and Hyper palatable and potentially for a lot of people the only option is going to be ultra high priced glp1 antagonists to manage the Obesity epidemic which is probably going to break our not just uh our economy at the same time but fortunately we can produce glp1 in our body in response to nutrient-dense high ctiy Foods so given this Prelude the big question that's been plaguing me over the last 5 years or so as an engineer it's a bit weird but what are the most statistically significant parameters of our food the line with eating less versus eating more the hypothesis that I'm I'm going to present is that organisms balance nutrients versus energy in an environment with less protein and nutrients we tend to eat more to get the nutrients we need but an environment of a higher protein percentage and more nutrients we tend to eat less really the goal here is to reverse engineer the Obesity epidemic and overeating by making better food choices that align with greater satiety and allow us to achieve the desired results given the importance of the topic of satiety not a lot of research has been done into it perhaps the most useful and interesting study was back from 1995 at the University of Sydney they took 38 different popular foods gave them to research participants and measured the hunger and satiety every 15 minutes for 3 hours and at the end of 3 hours they gave them the banquet and measured how much they ate based on that they developed a satile index and fascinatingly potato cooked and cooled potato no sugar no oil was the most satiating but at the same time we also know that maybe after 3 or 4 hours a lot of people who especially who are insulin resistant get a blood sugar crash so we know that maybe four or 5 hours later you're going to be starving hungry because your blood sugar's dropped through the floor so you know not recommending necessarily you go out and eat nothing but potatoes some people do but not recommended but um then at the bottom we see croissant cake donut those carbon fat combo foods are definitely easy to overeat at the top we see red meat white fish those high protein foods have some level of satiety but really 38 data points it's quite confusing hard to apply to anything we're going to decide to eat tomorrow if only we had more data well um 5 years ago Alex zov he sitting in the front row here created a nutrient Optimizer that we use in our classes to guide people to dial in their macronutrients and micronutrients we've now amassed 136,000 days of data from 40,000 people to understand the different parameters of how we eat both in terms of macronutrients and micronutrients we don't just have 3 hours we got the whole day for multiple weeks for multiple months and some people have been with us for years so we can see regardless of where you are in the world regardless of what you're eating how the macros and micros align with eating less versus eating more and I'm going to share the analysis with you this is perhaps the most interesting chart fascinating um to create this I divided the data into 10 different bins based on the the carbohydrate intake and then took the average of each of those bins you can see that in the middle again you've got that 4 3% carbohydrate with the rest of the energy coming from fat is really easy to overeat the maximum calorie intake aligns with that perfect hyper palatable combo of fat and carbs together unfortunately the average Australian the average American is just at this point we've optimized our food system we've evolved Bill to a point where we've made our food system Ultra pable Ultra profitable and we tend to eat more but the good news is once we move to the left to a lower carbohydrate diet between 10 and 20% non-fiber carbohydrate our calorie intake drops by a massive 25% so this is sort of the magic of the low carbohydrate diet we move away from that fat and carb hyper palatable danger zone to uh lower carbohydrate foods that are more satiating and typically higher protein but interestingly to the far right right a very high carb very lowfat diet is also hard to overeat imagine if you had nothing but rice or potatoes or whatever those foods are also hard to overeat it's the combo of fat and carbs together this chart is probably going to be the least popular unfortunately from our presentation it just basically shows that as we get a higher percentage of fat in our diet we tend to eat more so for people who require a therapeutic ketogenic diet for epilepsy dementia Parkinson's major depression as people have talked about this weekend can definitely be beneficial to help those sort of conditions but if you want to improve your body composition then dialing back the fat in your diet can definitely help dial back the fat on your body but we can't swing to a very very lowfat diet because protein typically comes with fat so we need some fat so we need to find that balance Andreas talked earlier about the power of protein and we definitely see that protein is the most s satiating macronutrient as we increase the protein percentage we just eat less in a fairly linear fashion people in our data set who ate the most protein or at least highest protein percentage tended to eat 58% fewer calories which is a massive drop again you see the donut at 8% average population in America is 16% Australia is 18% and as we get more protein and less energy in our diet we move to the bacon and eggs and then the lean steak we get a a high ATI diet everybody wants to jump from a you know Zero to Hero overnight and get overnight results but what we find is best is to just Contin continually level up your diet maybe you started at 15% protein you can try 20% protein if you need to you can go to 25 most people don't need to go past 30 or 40% tent to get sustainable results in terms of weight loss it's not just a matter of eating more protein although you do eat a little bit more protein that's the red line on the bottom the emphasis needs to be on dialing back the energy from fat and carbs while prioritizing protein you can see you get a little bit more protein but most of the deficit comes from dialing back um the energy from fat or carbs together this work fascinatingly aligns with Robin hovern syes work in protein leverage they basically uh have demonstrated whether it be yeast slime uh insects or humans that we all eat until we get enough protein you can see the compilation here of data from 48 different human trials again we see the same Trend a higher percentage of protein aligns with eating a lot less energy although a little bit increasing in protein in absolute terms but what if it's not just protein leverage but nutrient leverage Do We crave other nutrients other than protein well I had the data to find out being a curious engineer as we are I kept diving into the data to understand how the different micronutrients affect our satiety and how much we eat we can see here that calcium as we get more calcium per calorie we tend to eat less on the right you can see as we introduced more you know chemical fertilizer to our industrialized food system um calcium in our food system declin so we need to now eat 38% extra energy to get the same amount of calcium as we did in the 1940s Robin Homer and Simpson also talk about uh different specific appetites they say We crave um protein carbs fat and two micronutrients at least sodium and calcium and we def definitely see that in this data but when I dug a bit deeper you see potassium is is a is a really dominant nutrient we don't seem to have a a conscious taste for potassium like we do for salt but it just comes up again and again as a dominant nutrient that we we seem to Crave and when we get more potassium per calorie we we consume less energy you can see again since the indu in introduction of chemical fertilizers to a food system we just getting less potassium today it seems that only 2% of Americans are meeting the minimum dietry recommended intake for potassium and people like Paul Jam talk about in the past everything we had to eat was full of potassium but and sodium was hard to get so we probably evolved appetite for sodium but today everything's got added sodium in it so we crave more of it we eat more of it but potassium is hard to find so we need to turn the the tables when you look at all the minerals together we see that all the minerals have a similar sort of satiety response but the longer lines you see other sodium potassium calcium that seem to be the dominant nutrients in our satiety response even the vitamins have a satiety response where we get more vitamins per calorie we eat less but it's a it's a smaller response than for the [Music] minerals so this brings me to the belief Bas section of the presentation um Belinda fety has done some amazing work recently and may have seen looking at the influence of the sth anist church on our current dietary guidelines um you may not be aware that um the 7th edist Church grew out of the temperance movement of the 19 of the 1800s and Temperance is all about the habitual moderation of natural appetite or passion and Ellen White was really passionate ironically about avoiding passion particularly sexual passion and even created a diet you know I know it sounds ridiculous in the world today where everybody's getting on trt and HRT but um to to try to mitigate sexual desire and then Kellogg as you're probably aware came along and instigated Kellogg's cornflakes and a whole lot of popular cereals his prod Lena Francis Cooper went on to start the American dietetic Association in 19 19 17 which is now the Academy of nutrition and dietetics the largest organization of food and nutritional Professionals in the world today it seems everybody knows that we should avoid saturated fat salt cholesterol and animal based foods but what if instead of avoiding the bad things in food we just said let's give our body what it needs what it craves what we seen the data that we're actually craving to get enough food when you look at sodium again you see we seem to Crave sodium we definitely have a conscious appetite for sodium sodium's declined in our food system but amazingly this one stood out to me that cholesterol foods that contain more cholesterol naturally like liver eggs you know the the the foods were told to avoid actually provide greater satiety cholesterol in our food system started declining since the 1950s again when a food system became more industrialized injected with extra energy from synthetic fertilizers as Nina mentioned yesterday dietary cholesterol was removed from the 2015 dietary guidelines for America after it was shown conclusively that there's no relationship between dietary cholesterol and cardiovascular disease in spite of this it's still a core part of many food recommendation systems like food Compass food Compass says it negatively weights cholesterol saturated fat um and prioritizes uh unsaturated fats as you saw before which have increased massively in our food system the little brown Square shows the waiting for protein and fiber together which have been given a half waiting and therefore you get these ridiculous recommendations that are mainly again uh you know industrialized cereals with labels and pretty things on on the packet and cartoons and things that are logically more satiating and healthier according to many are ranked down the bottom so how do we solve this how do we use a data driven approach to make sense of what we should be eating when I talk to professors Robin H in Simpson about a year ago on my podcast they suggested I run a multivariate analysis on the data to understand which variables are the most statistically significant and which noise so I did so here's the results so if you just look at the macronutrients in our diet protein carbs fat and fiber we see that moving from a low protein percentage to a higher protein percentage aligns with a 35% reduction in calories fiber kicks in with 8% if you eat a more fibrous minimally processed diet we tend to eat less energy but protein is definitely the biggest lever when we look at all the macronutrients and micronutrients and cholesterol I was amazed to see cholesterol actually is you know second to protein it seems we have a perhaps an craving for cholesterol in food and we eat 12% less calories when we eat foods like liver and eggs that contain more cholesterol and protein drops from 35% to 21% so perhaps rather than a protein leverage effect we actually have you know some of that effect is a portion could be a portion to cholesterol but then we see potassium sodium and calcium also coming in with fairly large impacts but I'm not sure talking to Andreas the world is going to be ready for a system that prioritizes cholesterol as a positive ranking Factor quite yet so I dropped it and then we have protein potassium fibi sodium calcium and then some of the vitamins kick in so protein the bottom line is protein is the most SA in macronutrient but once you've got adequate protein in your diet then you can start chasing foods that contain more potassium fiber sodium calcium and all the all the nutrients that your body needs and craves so where does this all take us well we can use the regression coefficients from the multivariat analysis to actually estimate how many calories we would eat of say you were locked in a room with nothing but donuts for a week or salmon or liver or water how many how many calories would you eat of that we can actually estimate it using this data to develop a satiety index score to rank food from 0 to 100 where does that take us for this chart shows a th000 recipes that I've analyzed in terms of diet quality score or nutrient density protein percentage and again the satiety index score is the coloring so you can see there's a nice alignment between foods that contain nutrients protein and satiety when you look at what that looks like in terms of recipes you see lean Seafood is really hard to overeat with a bit of non-starchy veggies that'll give you the the other minerals you need then you've got steak and eggs liver and eggs you know bacon and spinach and egg and then you keep moving down the corn to the bottom left corner to see lower protein more energy dense even dessert foods recipes in the bottom left so I think this makes a fair bit of sense definitely more than food compass and hopefully it'll help a lot of people so in summary thank you for your time um I think energy from both carbs and fat is on the rise and unlikely to continue but luckily we do know that a higher protein percentage leads to Greater satiety getting more of all the nutrients in a food aligns with eating less but particularly fiber potassium calcium and sodium are statistically significant and we can use this understanding to reverse engineer overeating to optimize for satiety and nutrient density to reach our goals thank [Applause] [Music] you he

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Length: 28min 7sec (1687 seconds)

Published: Sun Jan 28 2024