Calories, Fat, & Cholesterol—Why You’re Worried About the Wrong Things (And the Research to Prove It)

It’s solely pure to fret, proper?

And I suppose I can solely communicate for myself right here, however there’s not often a day that goes by that I’m not apprehensive about SOMETHING, whether or not it’s my children or one thing in my enterprise or the canine not consuming her dinner.

And a giant factor I see my purchasers worrying about, particularly once they’re new to my program, is the truth that for the primary time of their lives, they’re being inspired to eat MORE. And never solely that, I’m telling them to eat meals that for many of their life, they’ve been advised to avoid—eggs, meat, cheese, butter.

So they begin worrying that this new method of consuming can’t presumably be HEALTHY.

They begin worrying about issues like energy, and fats, and ldl cholesterol—satisfied they’ll by no means shed pounds & get wholesome in the event that they don’t.

And I perceive why it occurs. As a result of we’ve all been indoctrinated by a long time of dangerous recommendation, and sadly it’s left us all a bit of bit scarred and frightened of the mistaken issues.

And that’s why right this moment, I wished to take a deep dive into actual analysis—to essentially dig into precisely why these fears are off-base, what’s really holding you again with regards to well being, and the right way to break away with information, not myths.

So buckle up, as a result of this can be a deep one. However I promise it gained’t be boring.

See right here for all supply hyperlinks for supporting knowledge for this put up.

My identify is Ruth Soukup and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System, in addition to the New York Instances bestselling creator of seven books.

And if that is your first time studying, right here’s what you must find out about me: I’m a 46-year-old lady—ALMOST 47—who struggled with my weight and well being for ten lengthy years, failing at eating regimen after eating regimen, till I lastly determined to take a radically totally different strategy.

As an alternative of beginning yet one more eating regimen, I began researching. And I rapidly discovered that just about all the things we’ve ever been advised about well being and weight reduction, about what makes us shed pounds and what makes us fats, is completely mistaken. We’ve been lied to for the final 70 years. And it’s had a devastating impact on our well being.

So I modified the way in which I ate. I ended specializing in energy and began worrying about HORMONES. And I misplaced 49 kilos with out weight-reduction plan or Ozempic or making myself depressing, and now I’ve stored that weight off for years.

However that journey modified me. Frankly, I’m nonetheless a bit of pissed that I struggled for SO lengthy once I didn’t should, and my purpose now’s to assist as many different girls as doable discover out the reality. I’m obsessive about serving to girls over 40—such as you—ditch the crap holding you again and discover actual freedom by way of remodeling your well being.

And that’s what this weblog is all about: a well being revolution that’s not about fast fixes or medication, however actual, lasting change.

So now you realize what you’re getting your self into, and you’ve got a bit of extra context for why I care a lot about this subject!

And let me simply inform you—right this moment, we’re going BIG. We’re taking a deep dive into one of many greatest hangups that so many ladies have with regards to consuming in a method that can really FIX your hormones and heal your physique.

It’s one thing I hear about on a regular basis from the purchasers in my TAS program, and I suppose I simply wish to set the report straight, as soon as and for all.

As a result of we’ve all been so brainwashed by all of the bullshit that we will’t really consider that ignoring energy, consuming extra fats, and never panicking over ldl cholesterol IS the way in which to shed pounds and get wholesome for all times.

It simply doesn’t appear doable, particularly once you’ve spent your entire life watching your energy, skipping butter, and avoiding eggs and pink meat, as a result of that’s what all of the consultants, together with possibly even your physician, have satisfied you is the one strategy to shed pounds and get wholesome.

And I get it—I purchased those self same lies for many years.

However they’re lies, and right this moment I wish to show it to you. That’s why we’re taking a deep dive into what over 50 years of analysis really says, after which reducing by way of the noise with straight-up proof.

And simply in case you STILL don’t consider me and wish to go even deeper, I’m going to ensure to hyperlink all of my sources within the present notes so to learn all of them for your self if you wish to.

We’re going to deal with these sizzling subjects one by one, in three huge chunks—energy, fats, ldl cholesterol—in order that by the top of this weblog put up, you perceive precisely what’s been stated and what you’ve been advised, why it’s mistaken and what the precise analysis says, and what you possibly can really do about it.

As a result of frankly you’re good, you’re prepared, and also you deserve the unfiltered reality, not some watered-down well being fairy story.

Energy—Why You’ve Been Tricked Into Counting

Okay, let’s begin with the factor you’ve in all probability been eager about virtually on daily basis because you had been an adolescent: CALORIES.

And actually, is there something we’ve been conditioned to emphasize over extra?

We’ve been advised time and again to depend them, to trace them, to chop them, and above all, to “preserve a calorie deficit” as a result of it’s all simply basic math, proper? It’s simply “energy in and energy out.” In line with all of the consultants, energy are speculated to be the magic bullet for shedding weight and staying wholesome.

And so each eating regimen you’ve ever been on has appeared the very same method. You purpose for that good little quantity, whether or not it’s 1,200 or 1,500, or a sure variety of factors, believing when you can simply keep underneath that line, the kilos will lastly soften off.

Weight Watchers even tried to persuade us that “Zero Level Meals” had been the reply we’ve all been ready for. It was nonetheless nearly energy.

It’s one of many oldest myths within the well being sport, and it’s been letting you down for method too lengthy. And when you’ve ever been on a eating regimen and FAILED, you in all probability already know, deep down, that there’s one thing mistaken with this paradigm.

So how did we get right here?

Effectively, as Gary Taubes explains in his ebook, Why We Get Fats, this entire calorie obsession kicked off someday after World Conflict II, when the “energy in, energy out” concept began taking on. It was based mostly on the regulation of thermodynamics, which says that power is neither created nor destroyed, however can solely change from one kind to a different.

And on the floor, it sounds so logical, proper? It was simple to get on board with an concept that appeared so easy, so frequent sense, so scientific.

So by the Fifties, this concept of needing to depend energy was just about in all places, after which it acquired completely locked into place within the Seventies and Nineteen Eighties when the USDA tips advised us all to “eat much less, transfer extra.”

And that’s proper in regards to the time that Large Meals noticed their probability to create an entire new class of meals, and man oh man, did they ever leap on it—pushing low-cal snacks, eating regimen sodas, something to persuade you your physique’s only a math equation: burn greater than you eat, and also you’ll be high quality.

What’s worse, although, is that docs purchased into it too. And so they’re nonetheless telling you to chop again, even once you’re ravenous your self and the dimensions gained’t budge.

However right here’s the factor nobody is telling you—not your physician, or the eating regimen trade, or all these meals corporations attempting to persuade you to purchase their poisonous low-calorie processed crap.

“Energy in, Energy Out” is a lie. That’s not how our physique works.

The regulation of thermodynamics doesn’t apply to our physique, as a result of our physique shouldn’t be a easy system. It’s an extremely COMPLEX system, an intricate community of processes that every one work collectively to maintain us alive and functioning.

And the system that RULES all of those processes in our physique, the system that determines whether or not we retailer fats or burn it, the system that provides us power or tells us we’re hungry is our ENDOCRINE system, which is only a fancy phrase for HORMONES.

Our HORMONES are what run the present.

And all of our hormones are interconnected, all of them work collectively, which implies that if one is out of whack, they’ll all be tousled.

And the hormone that’s the greatest drawback for nearly all of us is INSULIN.

As a result of all these low-calorie meals we’ve been consuming are nonetheless loaded with sugar and poisonous processed elements and synthetic chemical sweeteners, which has principally induced an epidemic of insulin resistance on this nation.

Dr. Benjamin Bikman lays this all out in a TON of element in his wonderful ebook, which I extremely suggest, Why We Get Sick.

However the backside line is that insulin resistance is working the present for 90% of us, locking in fats and retaining your physique from burning it. When your insulin is excessive, your physique CANNOT burn fats. Interval. Finish of story. It doesn’t matter how few energy you eat.

And on the flip aspect, once you hold your insulin low and take your hormones out of disaster mode, you possibly can principally eat as many energy as you need or want, as long as you retain consuming the precise sorts of meals. Your physique gained’t retailer the additional as fats, as a result of your hormones are telling you to burn it for power.

Gary Taubes dug into this even additional in one other certainly one of his books, Good Energy, Unhealthy Energy, the place he unpacks 50 years of analysis that present how calorie restriction fails time and again, whereas getting insulin underneath management really works.

A 2018 JAMA research examined it—500 folks, break up between low-sugar and low-fat diets. The low-sugar group minimize insulin ranges and misplaced extra weight, no calorie counting wanted.

A 2020 Metabolism trial confirmed the identical factor—low-sugar DOUBLED weight reduction in comparison with calorie-counting in simply 12 weeks.

And never solely that, a 2019 Diet & Metabolism research discovered that reducing energy jacked up starvation hormones by 30%, whereas consuming a low-sugar eating regimen stored them regular.

What it actually all comes all the way down to is that the factor it is advisable to be apprehensive about most ISN’T energy or how MUCH meals you’re consuming, it’s whether or not the TYPE of meals you’re consuming is retaining your insulin excessive.

Proper now you’re reducing energy, feeling hungry on a regular basis, and nonetheless not shedding—as a result of energy aren’t what’s driving this. They’re principally a distraction, they usually’re stealing your power.

So what are you able to do about it? STOP counting—begin consuming REAL meals that retains your insulin low. Actually, it’s fairly easy, at the least in concept. Persist with WHOLE meals which can be low in sugar. Meat, greens, wholesome fats. Keep away from poisonous processed rubbish. However eat as a lot as you need.

You’re not failing since you’re weak; you’re caught as a result of the calorie fable is a BIG FAT LIE—one of many greatest ones we’ve ever been advised.

So it’s time to let this one go, my buddy. The analysis backs you up, and your physique will thanks.

Fats—Why It’s Not the Villain You Suppose

Alright, shifting on—let’s speak about one thing else you’ve in all probability spent an excessive amount of time stressing out over, particularly when you’re a baby of the ‘80s and ‘90s like me.

FAT.

I don’t find out about you, however I can distinctly bear in mind spending my highschool years satisfied that fats was the largest villain within the well being world. I really stored a pocket-size fats gram guidebook on me always!

All whereas chowing down on so-called wholesome fat-free snacks like Snackwell cookies and Purple Vines and the worst of all—these Olestra potato chips that had been supposedly made with fat-free fats that really simply wreaked havoc in your intestinal tract. Keep in mind these?

In any case, most of us have been conditioned to keep away from fats prefer it’s the plague—butter, meat, oils—as a result of we’re satisfied it’s why we’re carrying additional weight or placing our coronary heart in danger.

And despite the fact that you might have given up on the Snackwell cookies and Olestra chips, you’re in all probability nonetheless robotically reaching for “low-fat” all the things—yogurt, dressings, skim milk—pondering that’s the good strategy to keep lean and wholesome.

It’s one of many sneakiest lies we’ve been bought, and it’s been holding you again for method too lengthy.

So the place did this line of BS come from?

Effectively, it began again within the Fifties with Ancel Keys and his “fats kills” concept—a shaky research that pinned coronary heart illness on saturated fats.

We NOW know that this research—and others prefer it—had been really funded by the sugar trade, who had been apprehensive by different analysis that was clearly displaying sugar as the issue.

In order that they rigged the system of their favor, and this new concept that fats is dangerous took off like wildfire. By the Seventies, it was completely locked in—medical colleges began instructing it, the USDA rolled out low-fat tips in 1977, and as soon as once more Large Meals noticed their golden ticket.

They began pushing vegetable oils, margarine, “heart-healthy” low-fat snacks—something to persuade you that butter and steak had been out to get you.

Docs after all acquired on board too, as a result of that’s how they had been being educated. However the actually unhappy half is that recommendation has caught round, at the same time as the entire thing began to unravel and the reality began to emerge.

However right here’s the true story: science says fats is NOT your enemy. It’s your buddy.

A 2010 American Journal of Scientific Diet meta-analysis checked out 21 research with 347,000 folks and located completely NO hyperlink between saturated fats and coronary heart illness.

Harvard’s 2015 assessment discovered that fats really lowers insulin, cuts irritation, and revs up your metabolism, whereas low-fat diets mess all that up.

A 2021 Lancet research put high-fat diets up in opposition to low-fat, and guess what occurred? Excessive-fat gained fingers down, dropping weight and triglycerides by 20%.

And a 2019 Diet & Metabolism trial confirmed that fat-based diets minimize irritation markers by 25%, whereas low-fat pushed them up 10%.

The reality is that wholesome fats—the non-ultra-processed type that comes from animals and olives and coconuts and avocados—is NOT clogging your arteries or piling on kilos. Fairly the alternative, the truth is. It’s really retaining your insulin low, regulating your hormones, therapeutic your intestine, and serving to your physique BURN fats relatively than retailer it.

Yep, you heard that proper: fats makes you burn fats, not retailer it.

Actually, a 2020 Metabolism research discovered high-fat diets boosted fats burn by 15% over low-fat.

And a 2018 Journal of Lipid Analysis confirmed that saturated fats really cuts leaky intestine markers by 18%.

So when you’re avoiding fats and grabbing all that “mild” junk as an alternative, it’s leaving you drained, bloated, and caught. I do know that is exhausting to consider, however extra wholesome fats is what it is advisable to break away.

So what are you able to do? Effectively, this one’s simple. Cease avoiding it! Begin consuming an entire lot extra wholesome fats, whereas avoiding the processed junk and seed oils as a lot as you possibly can.

You’re not risking your well being; you’re reclaiming it—and as soon as once more the analysis proves it each step of the way in which.

Ldl cholesterol—Why You’ve Been Fearful of the Flawed Factor

Okay, final however not least, let’s deal with the massive elephant within the room that everybody freaks out about at any time when we speak about consuming extra fats: CHOLESTEROL.

And actually, has there ever been a much bigger dangerous man within the well being world?

We’ve been taught to worry it, together with something which may elevate it, like eggs, pink meat, and saturated fats, for so long as most of us can bear in mind.

The conditioning is so deep, it impacts our meals selections with out us even realizing it.

I imply, give it some thought—what number of instances have you ever opted for an egg white omelet or chosen rooster as an alternative of steak since you thought it was the more healthy selection?

It’s one of many sneakiest well being scams of the final century, and it’s accomplished an actual quantity on us.

So how did this mess even begin?

Effectively, as soon as once more, we have to return a number of a long time, as a result of this one kicked off within the Sixties with the Framingham Coronary heart Examine, which linked blood ldl cholesterol to coronary heart threat.

Fairly quickly, medical colleges, the American Coronary heart Affiliation—all the massive pictures—jumped on board.

“Decrease ldl cholesterol, save lives” grew to become their mantra.

And like with fats and energy, Large Meals and Large Pharma noticed nothing however greenback indicators.

The meals trade pushed processed vegetable oils and margarine as “heart-healthy” swaps for butter and animal fat, whereas drug corporations rolled out statins and acquired docs prescribing them like sweet.

We had been advised to ditch eggs and steak and cargo up on entire grains and “heart-healthy” cereals as an alternative.

It was a full-on propaganda assault, and most folk are nonetheless shopping for it, despite the fact that it’s wrecked our well being in methods we’re solely now beginning to see.

People are fatter and sicker than ever, and our well being nosedive traces up completely with this “low ldl cholesterol” push.

However as soon as once more, it’s all a giant fats lie, and the analysis backs all the things I’m about to inform you.

First off, let’s get tremendous clear in regards to the fundamentals: consuming meals excessive in ldl cholesterol—like eggs, steak, and saturated fats—doesn’t really elevate your ldl cholesterol. Even the Framingham research confirmed that!

They actually tracked folks for 30 years in that research and located ldl cholesterol from meals barely strikes your blood ranges—lower than 2%.

As an alternative, virtually ALL of the ldl cholesterol in your physique—greater than 80%—is produced in your liver. And that’s as a result of it’s NOT some evil poison that we’ve been led to worry—it’s really a vital constructing block your physique must operate.

Right here’s the deal: ldl cholesterol isn’t simply sitting there clogging issues up. It’s busy constructing your cell partitions, making hormones like estrogen and testosterone, and even serving to your mind work proper.

Even LDL—the so-called “dangerous” ldl cholesterol—isn’t doing dangerous issues. It carries fats round your physique, clears injury, and retains your nerves firing. With out it, you’d be in hassle.

However the assessments most docs run don’t inform you that, which is a HUGE a part of the issue. They provide you whole ldl cholesterol, HDL, and LDL numbers, however skip LDL particle measurement—which is what really issues for threat.

So your physician fingers you a half-baked take a look at, says your LDL’s too excessive, and pushes statins.

And also you associate with it since you’re scared. In spite of everything, all the things you’ve heard screams that ldl cholesterol’s dangerous information, and in case your ldl cholesterol is excessive you may drop lifeless of a coronary heart assault at any second.

So let’s speak about what the science ACTUALLY says. 

To start with, you’re not about to die in case your ldl cholesterol is excessive. Even when your LDL quantity is larger than your physician thinks it ought to be. Actually, a 2021 Lancet Wholesome Longevity research tracked 1.8 million folks over TWO DECADES, and located definitively that people with larger LDL DIDN’T die sooner. Many really lived LONGER. 

So take a breath. 

Particularly as a result of plenty of different analysis backs this up, with newer research displaying that seniors with larger ldl cholesterol typically outlive these with decrease ranges, particularly previous 60. 

Why? As a result of ldl cholesterol helps your immune system, fights off pathogens, and retains your mind sharp—stuff you want extra of as you age. 

Now, let’s speak statins—as a result of that is the place it will get messy. For most individuals, statins are method worse than ldl cholesterol ever may very well be. A 2021 research on the Society of Nuclear Drugs assembly discovered of us with delicate cognitive points on lipophilic statins—like atorvastatin—had DOUBLE the chance of dementia. 

Why? These statins cross into your mind, mess with ldl cholesterol there, and tank metabolism in areas hit first by Alzheimer’s. Plus, they’re overprescribed—greater than 80% of oldsters don’t really need them, per a 2022 Annals of Inner Drugs report. 

Not solely that, they jack up your threat of diabetes by greater than 46%, trigger muscle ache, and BLOCK CoQ10, which is your coronary heart’s gas. That’s proper, the drug your physician is telling you that it is advisable to be taking to decrease your ldl cholesterol so to defend your coronary heart is definitely HURTING your coronary heart. 

All whereas Large Pharma’s laughing all the way in which to the financial institution. Statins are at present essentially the most broadly prescribed drug on the market, and docs hold pushing them regardless of no actual profit for many. It’s a rip-off, plain and easy. 

Backside line right here, ldl cholesterol isn’t the massive scary monster you assume it’s. 

Right here’s extra proof: a 2019 Journal of the American Coronary heart Affiliation assessment discovered no hyperlink between dietary ldl cholesterol and coronary heart threat, however did discover {that a} low sugar eating regimen cuts irritation and improves general well being. 

This shouldn’t really be a shock, as a result of we’ve recognized it for a very long time. Again in 1863, Dr. William Banting’s Letter on Corpulence confirmed low-carb, high-fat diets minimize coronary heart points. No statins required. 

Extra not too long ago, a 2020 JAMA research discovered that high-sugar diets tripled triglycerides, however eggs didn’t budge them. 

Ldl cholesterol generally is a complicated subject, however what it actually comes all the way down to is that your physique wants ldl cholesterol—it’s not the enemy. It builds cells, hormones, and mind energy, per a 2018 Journal of Lipid Analysis. 

The one actual risk with regards to ldl cholesterol is when your LDL is made up of small, dense particles relatively than giant buoyant ones. The 2021 Metabolism research confirmed that. 

So what are you able to do when your physician tells you your ldl cholesterol is just too excessive? Effectively, it’s a must to begin ensuring the take a look at outcomes she or he is are literally telling the entire story. 

The conventional take a look at docs run don’t. 

So push again and ask for a CAC scan; it’s 90% correct for artery plaque. If it’s clear, you’re high quality. 

Or get an NMR Lipoprofile to test your particle measurement. In case your LDL particles are giant, you’re high quality. 

Then hold consuming a eating regimen of entire meals loaded with nutrient-dense pink meat, eggs, and wholesome fats. As a result of insulin’s the true risk, not ldl cholesterol. 

Sometimes my TAS purchasers do typically see ldl cholesterol bumps early on, however these numbers are inclined to degree out as irritation drops. And the analysis says you’re secure, so now hopefully you possibly can lastly cease worrying about it!

Remaining Ideas—You’ve Bought the Energy Now 

I do know this was a meaty put up and I threw a LOT of data and knowledge at you abruptly, nevertheless it’s SO essential to grasp the reality, which is that you simply’ve principally been fed a large pile of lies about energy, fats, and ldl cholesterol—a long time of it—and it’s stored you spinning as an alternative of thriving. 

You’re not loopy for worrying—Large Meals, Large Pharma, and old-school docs pounded this into you—nevertheless it’s time to let it go. 

The analysis is evident as day—insulin and irritation, not energy, fats, or ldl cholesterol, are what’s driving your weight, your power, your well being. Your hormones are the driving force. 

Understanding this and making use of it to my very own life is how I misplaced 49 kilos and have stored it off for years, whereas consuming like a queen. 

It’s additionally how I’ve now helped hundreds of girls over 40 do the identical with my Skinny Tailored System—aka, my TAS program. 

And actually, TAS is superior, it truly is. As a result of despite the fact that these items is straightforward in concept, in follow it could really feel exhausting to implement. My program not solely offers you a transparent path to success, with all the sensible instruments you want, nevertheless it offers you the help and the science-backed training to really implement it in your life for good. 

And when you’re prepared for a greater strategy to stay—a life-style that won’t solely make it easier to lose the burden, however really HEAL your physique, then there’s no higher method to try this than by becoming a member of TAS. 

To seek out out extra and get signed up, simply go HERE. 

On the finish of the day, this isn’t nearly weight—it’s your life on the road. 

You’re too drained to your children, too foggy to your objectives—these outdated lies stole that from you. Actual meals brings it again: power, readability, confidence. 

You’re not failing since you’re weak—you’ve been misled, and now you’ve acquired the reality. 

What you do with this data is as much as you. 

Be at liberty to share it with a buddy who’s caught in the identical mess.

See right here for all supply hyperlinks for supporting knowledge for this put up.