Nutrition : Facts and Myths

The Truth About Nutrition: Protein Lies, Fat Superiority, and the Toxicity of Sugar

Why Everything You’ve Been Told is Wrong

The fitness and nutrition industries are built on myths—myths that make money, not health. From the “high-protein = more muscle” dogma to the “fat makes you fat” lie, we’ve been misled for decades. This article dismantles three core lies:

1. Protein is the king of nutrients for muscle and energy. (False.)
2. Fat is dangerous and makes you fat. (False.)
3. Sugar and carbs are harmless energy sources. (False—they’re metabolic poison.)

Let’s dive into the science.

The Protein Myth—How Bodybuilding Culture Got It Wrong

Lie #1: “More Protein = More Muscle”

The Claim: Bodybuilders eat 1.5–2.2g of protein per pound of bodyweight, assuming extra protein = extra muscle.

The Truth:

• The body has a hard limit on protein utilization. Studies show no additional muscle growth beyond 0.6–0.8g per pound (1.4–1.8g/kg).
  • Source: Morton et al. (2018), Journal of the International Society of Sports Nutrition:”Protein supplementation beyond ~1.6g/kg/day did not further enhance resistance training-induced muscle gains.” (Link)
• Excess protein is converted to glucose (via gluconeogenesis) or stored as fat.
  • Source: Bilsborough & Mann (2006), Nutrition & Metabolism:”High-protein diets provide no anabolic advantage and may stress the kidneys and increase cancer risk via mTOR activation.” (Link)

Lie #2: “Protein Is the Best Energy Source”

• Protein requires 25–30% of its calories just to digest (high thermic effect).
• Fat is far more efficient:
  • 9 kcal/gram vs. 4 kcal/gram (protein), but fat digestion wastes only 2–3% of energy.
  • Ketones (from fat) provide cleaner, longer-lasting energy without insulin spikes.

Why This Matters:

• High-protein diets stress kidneys, accelerate aging (via mTOR/IGF-1), and may increase cancer risk.
  • Source: Levine et al. (2014), Cell Metabolism:”High protein intake is linked to a 75% increase in overall mortality and 4-fold higher cancer risk in middle-aged adults.” (Link)

Fat—The Superior Energy Source

Why Fat is Better Than Carbs (and Protein) for Energy

1. Fat is metabolically stable:
   • Does not spike insulin → no crashes or cravings.
   • Source: Volek & Phinney (2012), The Art and Science of Low-Carbohydrate Performance:”Ketones provide 28% more energy per oxygen molecule than glucose, making fat a superior fuel for endurance and cognition.”
2. Fat supports hormone production:
   • Cholesterol is the precursor to testosterone, cortisol, and estrogen.
   • Source: Wang et al. (2005), Journal of Clinical Endocrinology & Metabolism:”Low-fat diets reduce testosterone levels by 12–15%, impairing muscle growth and recovery.” (Link)
3. Saturated fat is not the enemy:
   • No link to heart disease in controlled trials.
   • Source: De Souza et al. (2015), BMJ:”Saturated fat intake is not associated with heart disease, stroke, or diabetes.” (Link)

Debunking the “Fat Makes You Fat” Myth

• Obesity is driven by insulin (from carbs), not dietary fat.
  • Source: Taubes (2007), Good Calories, Bad Calories:”Carbohydrate-driven insulin secretion is the primary regulator of fat storage.”
  • Clinical Proof: Virta Health’s keto study (2017) showed 12% weight loss in diabetics on high-fat diets without calorie restriction. (Link)

Sugar and Carbs—The Real Metabolic Poisons

How Sugar Destroys Your Body

1. Fructose → Fatty Liver Disease
   • Fructose is metabolized only by the liver, turning directly into fat (VLDL triglycerides).
   • Source: Lustig (2013), Nature Reviews Endocrinology:”Fructose consumption is a major driver of non-alcoholic fatty liver disease (NAFLD).” (Link)
2. Glucose → Glycation (Aging) & Insulin Resistance
   • Excess glucose binds to proteins (AGEs), causing wrinkles, cataracts, and nerve damage.
   • Source: Uribarri et al. (2010), Journal of the American Dietetic Association:”Dietary AGEs contribute to oxidative stress and inflammation, accelerating aging.” (Link)
3. Carbs Are Non-Essential
   • The body needs zero carbs to survive (unlike protein/fat).
   • Source: Westman et al. (2007), American Journal of Clinical Nutrition:”Ketogenic diets provide adequate energy and nutrients without carbohydrates.” (Link)

The Food Industry’s Role in the Sugar Lie

• Harvard scientists were bribed in the 1960s to blame fat (not sugar) for heart disease.
  • Source: Kearns et al. (2016), JAMA Internal Medicine:”The sugar industry paid researchers to shift blame to saturated fat.” (Link)

How to Eat for Real Health

Actionable Steps

1. Prioritize Fat (60–70% of calories):
   • Butter, tallow, olive oil, fatty meats.
2. Moderate Protein (0.6–0.8g/lb):
   • Ribeye > chicken breast (fat is good!).
3. Eliminate Sugar & Refined Carbs:
   • If you eat carbs, get them from low-glycemic sources (berries, squash).

Who Benefits Most?

• Bodybuilders: Swap protein shakes for fatty meats and nuts to optimize hormones.
• Diabetics: Ketogenic diets reverse insulin resistance (Virta Health study).
• Everyone Else: More energy, less hunger, slower aging.

You’ve Been Scammed—But Now You Know the Truth

The protein supplement industry (22 billion per year) wants you to believe you need more. The food industry (22 billion per year) wants you to believe you need more. The food industry (1 trillion/year) wants you addicted to sugar. The science says otherwise.

Further Reading