40 sentences that will teach you more about nutrition than a $400,000 medical degree.
40) Meat, eggs and animal organs are the most nutrient dense foods on the planet.
39) Bone broth is loaded in collagen and helps repair the gut so you can heal from the inside out.
38) Saturated fat doesn’t cause heart disease, insulin resistance does.
37) Your ratio of triglycerides to HDL is a great indicator of mortality risk; the lower the better.
36) Protein is the most metabolically active macronutrient and it isn’t bad for your kidneys.
37) Your ratio of triglycerides to HDL is a great indicator of mortality risk; the lower the better.
36) Protein is the most metabolically active macronutrient and it isn’t bad for your kidneys.
35) There isn’t quality evidence to show that dietary cholesterol impacts the cholesterol in your blood.
34) The more muscle you have and use, the more food you get to eat with less consequences. That's why strength training is such a cheat code.
33) Walking before and after meals is a great way to improve digestion and reduce blood sugar spikes
34) The more muscle you have and use, the more food you get to eat with less consequences. That's why strength training is such a cheat code.
33) Walking before and after meals is a great way to improve digestion and reduce blood sugar spikes
32) Fiber is the last thing you need if you have IBS or diverticulitis.
31) Dairy is great for your health and fermented dairy intake like yogurt, cottage cheese, and kefir is inversely correlated to heart disease.
30) Most nutritional recommendations were introduced based on profit margins, not health outcomes
31) Dairy is great for your health and fermented dairy intake like yogurt, cottage cheese, and kefir is inversely correlated to heart disease.
30) Most nutritional recommendations were introduced based on profit margins, not health outcomes
29) Calories in and calories out is all that matter for fat loss, but some calories make you hungrier (refined sugar/grains). Other calories (protein and quality carbs) help you burn more calories.
28) Multi grain just means they took 2+ different glyphosate packed grain sources and put them together into one product
28) Multi grain just means they took 2+ different glyphosate packed grain sources and put them together into one product
27) Cereal and bread for breakfast will spike your blood sugar and have you starving before lunch. Try Greek yogurt, eggs or a protein shake instead.
26) “Intuitive eating” and “listen to your body” makes no sense considering 88% of people are metabolically unhealthy and addicted to food.
26) “Intuitive eating” and “listen to your body” makes no sense considering 88% of people are metabolically unhealthy and addicted to food.
25) Whey protein is the most bioavailable protein source. Even above beef and chicken. It's cheap, convenient and tastes great. Use it regularly.
24) Plan your meals around the protein source (with its natural fat) and pair with carbs around workouts.
24) Plan your meals around the protein source (with its natural fat) and pair with carbs around workouts.
23) Eating for satiety is more important than relying constantly on willpower. Find filling foods and avoid foods with addictive properties (ultraprocessed combinations of fats and carbs).
22) You don’t have to know how to cook. Grill a meat, sauté a green vegetable, bake a potato or boil rice. Mix and match a million ways.
22) You don’t have to know how to cook. Grill a meat, sauté a green vegetable, bake a potato or boil rice. Mix and match a million ways.
21) Eating many of the same foods every week is the best path to sustainability and success.
20) Becoming more insulin sensitive should be the focus of any health-related nutrition plan. This is done together with strength training, activity and nutrition.
19) Salad dressings are one of the worst things you can eat for your health. High in calories and inflammatory industrial oils.
20) Becoming more insulin sensitive should be the focus of any health-related nutrition plan. This is done together with strength training, activity and nutrition.
19) Salad dressings are one of the worst things you can eat for your health. High in calories and inflammatory industrial oils.
18) Eating 5x per day won’t boost your metabolism. If you are trying to GAIN weight, it’s an excellent strategy.
17) Peanut butter and nuts are calorie dense foods that are poor sources of protein.
16) Cottage cheese and Greek yogurt are two of the most versatile and lean sources of protein per calorie.
17) Peanut butter and nuts are calorie dense foods that are poor sources of protein.
16) Cottage cheese and Greek yogurt are two of the most versatile and lean sources of protein per calorie.
15) Carbs around workouts spare muscle and protein without spiking blood sugar. Get the bulk of your carb intake around your exercise.
14) You can’t be healthy at any size. The research is clear that being overweight, even with high fitness scores increases your risk of every disease.
13) Eat a high protein meal before attending social events that are filled with junk food
14) You can’t be healthy at any size. The research is clear that being overweight, even with high fitness scores increases your risk of every disease.
13) Eat a high protein meal before attending social events that are filled with junk food
12) If eating out, double the protein, half the carb and order separated dishes with a clear protein/veggie/carb to avoid 100s of added oil calories.
11) The #1 reason people fail is that they don’t prepare. Know what you are cooking each week and have ready to eat protein on hand if things fall through.
11) The #1 reason people fail is that they don’t prepare. Know what you are cooking each week and have ready to eat protein on hand if things fall through.
10) The food you eat directly impacts your mental health and processed foods are correlated with depression and mental illness
9) Processed foods have been engineered to be as addicting as possible. But your taste buds can be retrained with natural sources.
8) “Plant-based” foods are made in laboratories and are an easy way to sell overpriced junk to consumers at high margin
9) Processed foods have been engineered to be as addicting as possible. But your taste buds can be retrained with natural sources.
8) “Plant-based” foods are made in laboratories and are an easy way to sell overpriced junk to consumers at high margin
7) Consistently eating 50 grams of protein in every meal will do more for your body composition than spending 30 minutes on the treadmill.
6) When in doubt, if it comes from the center aisles of the grocery store or has more than 3 ingredients, it’s not good for you
6) When in doubt, if it comes from the center aisles of the grocery store or has more than 3 ingredients, it’s not good for you
5) Many foods labeled as “keto” or “high protein” are just processed junk with some protein added. The best high protein foods don't have an ingredient list.
4) Your gut is responsible for 70% of your immune system; feeding it sugar and other inflammatory foods is making you sick now and later
4) Your gut is responsible for 70% of your immune system; feeding it sugar and other inflammatory foods is making you sick now and later
3) Eliminating drinking your calories (soda, alcohol, juice) is the first change to make when trying to improve your health.
2) Flipping the food pyramid upside down is closer to healthy eating than the traditional suggestions
2) Flipping the food pyramid upside down is closer to healthy eating than the traditional suggestions
1) Genetics play a role but over 90% of the country has a resting metabolism within 500 calories daily. Being fit is possible for everyone with the right habits.
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