Episode 273 Show Notes
Grant and Heavey discuss The Top 20 Nutrition Myths of 2020, which was an article released recently by Examine.com. Find out their take on each and discover if you’ve actually been believing any of these all this time.
If you’re interested in working with Heavey, go to strengthandscotch.com/coaching to see he’s a good fit for you.
[08:20] Myth 1: Protein is bad for you
It’s a common myth that too much protein can lead to kidney damage and bone loss. But this is not true. Grant and Heavey previously covered this topic back in Episode 137.
[09:07] Myth 2: Carbs are bad for you.
Carbs are a great energy source. We covered this on Episode 210.
Myth 3: Fats are bad for you.
[10:22] Myth 4: Egg yolks are bad for you.
There’s a lot of nutrients from egg yolks that are difficult to get from many other food sources.
[11:15] Myth 5: Red meat is bad for you.
Science doesn’t work that way. We’re not going to get some revolutionary new study in one go that’s going to uproot everything we know about food today. There’s such a thing as too much of a good thing because a little bit of excess is also not good. True, red meat is not bad for you. But there’s a caveat to this. Processed red meat is bad for you. There are also a lot of bad implications from eating charred red meat.
[14:42] Myth 6: Salt is bad for you.
You need salt to keep your levels balanced. You need sodium but too much of it, and so with anything else is not a good thing. Check out Episode 140 to learn more.
[15:31] Myth 7: Bread is bad for you.
If your goal is to lose weight, minimizing the amount of bread you eat, along with all kinds of processed foods, is probably a good idea.
[16:31] Myth 8: High fructose corn syrup (HFCS) is far worse than sugar.
Chemically, HFCS and sucrose are very similar. They contain percentages of the compound glucose and fructose. Even though processed food can derive from corn, it’s very similar to table sugar.
[18:04] Myth 9: Dietary supplements are necessary.
Myth 10: Nutrients obtained from food sources are better than nutrients obtained from supplements.
If you’re eating whole foods, you’re getting a much wider range of nutrients and your need for supplements is reduced. But if you’re missing specific nutrients because of your diet, then go for supplements.
Food nutrients aren’t inherently better than supplemental nutrients. But the foods that you eat that are nutritious often include a plethora of nutrients. All that being said, some synthetic forms of nutrients are less bioavailable. But you can’t just say that because it comes from food it’s better no matter what.
In some cases, the supplemental form of the nutrient can be beneficial especially in the context of performance. That’s also the case for micronutrients which are harder for your body to break down.
[20:43] Myth 11: Fresh is more nutritious.
Myth 12: Foods labeled “natural” are healthier.
A lot of the canned and frozen fruits and vegetables are picked at their perfect time and then kept ready to be consumed. Whereas fresh food might have been picked prematurely. They are sometimes shipped from some other country and are decaying all that time as they get to your local store. Check out Episode 169 as Grant and Heavey talk about this topic.
[22:34] Myth 13: You should eat “clean.”
People seldom agree on what eating clean actually means. People seldom agree on what eating clean actually means. We’ve got the vegetarians on one side and the carnivores on the other side. Then we have keto eaters in the middle. You don’t have to eat clean, whatever clean means to you. But prioritizing whole foods and fruits and vegetables is a great strategy.
[24:30] Myth 14: You should “detox” regularly.
This is ridiculous since you have a liver. But the idea of doing a reset every so often in taking what you perceive to be junk out of your diet could be good. You don’t have to detox. There’s value in taking a step back from some things that we’ve become very dependent on. But there’s no reason to eliminate them for a month or a week.
[26:56] Myth 15: Eating often will boost your metabolism.
Your metabolism is not changed by when you’re eating. There are things that can affect your basal metabolic rate but how often you eat is not one of them.
[27:50] Myth 16: You shouldn’t skip breakfast.
Whether you skip or not, it doesn’t matter. This is actually more of a personal thing. Heavey, for instance, doesn’t eat breakfast before workout otherwise he’ll puke. But if he feels like shedding off extra pounds, he cuts off breakfast a few days out of the week. It’s because he finds this easier to cut calories during the day. It’s like intermittent fasting. Intermittent fasting is not magic. It’s just you’re eating less food.
Listen to Grant and Heavey’s discussion on skipping breakfast back in Episode 141.
[29:20] Myth 17: To lose fat, don’t eat before bed.
Myth 18: To lose fat, do cardio on an empty stomach.
There is some research that shows that enhanced fat metabolism from fasted cardio but that’s an acute measurement of fat oxidation. Looking at the scope of the whole day, it’s bound to be the same. Again, this is a matter of personal preference. If you enjoy doing your cardio fasted, then do so. Listen to Grant and Heavey’s take on this back in Episode 219.
[30:15] Myth 19: You need protein right after your workout.
Cross out the idea that you need a post-workout protein shake after your workout. If you want to maximize your gains from training, you need to top up your protein throughout the day. Have regular doses of protein multiple times throughout the day. There’s nothing special about your first 30 minutes after your workout.
[33:51] Myth 20: Creatine will increase your testosterone but cause hair loss and kidney damage.Creatine is awesome for a lot of people as it helps with your muscle gains. It’s actually one of the safest supplements out there. Listen to Episode 218 for a more in-depth discussion.
Examine.com’s article on The Top 20 Nutrition Myths of 2020
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