I can tell you the super secret sauce to your success.
Alliteration aside, it’s the ONE thing you need to do to magically get leaner, build 10 lbs. of muscle, and get infinitely more attractive.
Of course, I’m talking about fasting.
The cool thing about fasting is you can eat 17,000 calories per day and it doesn’t matter as long as you only eat those calories within a 7 hour and 57 minute window.
If you extend that window even 30 seconds too long, all of your results go out the window.
Ok fine, I’m lying.
Here’s the real deal on fasting …
Fasting isn’t magical. Or even more beneficial than eating in a longer feeding window (depending on quality and quantity).
But it’s one of those nutrition myths that keeps resurfacing.
Without fail, every single day, I get the same message.
“Hey Coach! Quick question for ya. Should I fast?”
My answer is always the same … “Why? What is the intent of fasting?”
Without context, it’s impossible for me to answer.
If they say … “Because I want to see how it makes me feel.”
Then I’ll say … “Go for it!”
If they say … “To help with fat loss.” (which is usually the answer)
Then, I’ll say … “You can certainly try, but keep in mind that fasting isn’t superior for fat loss and can actually increase hunger and cravings in some people. I would also pay attention to stress because it can be an added (and unnecessary) stressor.”
Let’s assume all things are equal (like calories, macros, food quality, etc.) …
For some, fasting may reduce hunger and make things easier to adhere to depending on lifestyle, schedule, personality, stress, etc.
For some, fasting may increase hunger and make things more difficult to adhere to.
Please … let’s squash the myth that fasting is somehow superior.
I love the fasting guru’s who sit on their ivory towers and talk about “health.”
It’s better for your gut and cell autophagy!
Except that it’s not.
Cell autophagy happens in a calorie deficit as well and there are many other factors to consider.
Not to mention the gut benefits from fasting are shown in most studies that look at extended fasts for 3-5 days. Not your cute little 16 hour “fast.”
Anyway, I’m not anti-fasting by any stretch.
I’ve used it personally and some people can do really well with it.
I’m anti blanket statements and spreading misinformation.
More popular nutrition myths …
Now that we’ve got that out of the way … let’s address 3 more nutrition myths that need to die.
In no particular order …
1. Gluten-free, dairy-free, meat-free, soy-free, salt-free, sugar-free = healthy
Labels love fancy marketing terms and we eat that shit up!
“Omg hun, I found this amazing meat-fee, dairy-free, gluten-free burger! It supposedly tastes just like the real thing and it’s way healthier!”
What’s in it?
“Ya know, like 1,947 ingredients but they’re all natural and healthy.”
Having said that, if you don’t want to eat gluten, dairy, meat, or sugar … have at it.
And, if you actually have an allergy or intolerance then it makes sense.
Let’s just not get confused about what’s “healthy.”
It’s subjective and context-dependent anyway.
2. Coffee is bad for you.
Those are fighting words …
And also untrue.
There are a ton of studies that show the exact opposite.
Coffee has been shown to increase performance, improve cognition, reduce risk of type 2 diabetes and certain types of cancer, and contains several essential nutrients and antioxidants.
Now, you may be someone who abuses coffee and too much of a good thing can turn south quickly.
But, it’s likely due to something other than coffee … ya know, like shitty sleep, too much stress, not enough recovery and then living on caffeine to get through the day.
By the way, I picked coffee here but I could’ve replaced that with protein, carbs, fats, fruit, egg yolks, meat, bread, salt, sugar … and all of those could’ve been their own myths that need to go away.
Moving on …
3. Eating before bed / late at night makes you fat.
This is entirely dependent on how much you eat and what you eat, not when you eat.
Naturally, if you over-indulge on a bunch of shit right before bed, you’re probably not doing yourself any favors.
But, it’s not the timing that’s the issue.
In fact, meal timing, in general, is pretty overrated.
It has its time and place, but definitely doesn’t move the needle a whole bunch.
The point is, you can eat right before bed and if your quality and quantity is in check, you’ll be just fine.
Sleep is more the issue than meal timing
One last note on this … if eating too close to bed keeps you awake and disturbs your sleep, then yes, it’ll make fat loss more difficult.
Because lack of sleep is strongly correlated with weight gain.
The same goes for not eating enough though.
If you’re hangry and being hangry makes it harder to sleep … you’ll be more likely to gain weight.
So, once again, it’s not about the timing.
There you have it … 4 more nutrition myths busted.
What do you think?
Any that you disagree with?
What are some others that you hear frequently?
Let me know!