Research
Research
The myths, weighed
The claims that sound true and get repeated everywhere. For each one, I pulled every finding that bears on it, how much of the literature refutes it, and how much supports it. Almost nothing is 100% true or false, but the science paints a much clearer picture.
“Carbs (and sugar) make you fat”
Busted82% of 1219 findings“You have to eat “clean” — some foods are off-limits”
A kernel of truth40% of 615 findings“Eating late at night makes you gain fat”
Busted80% of 141 findings“Your metabolism is broken or slows to a crawl”
Mostly busted69% of 935 findings“You can't lose fat and build muscle at the same time”
It's nuanced53% of 279 findings“Cardio is the key to fat loss”
It's nuanced45% of 643 findings“It's mostly genetics — some people just can't get lean”
Mostly busted72% of 1016 findings“Fat-burner supplements and detoxes drive results”
It's nuanced55% of 491 findings“More training — and training to failure — is always better”
Busted85% of 688 findings“You can out-train a bad diet”
Mostly busted79% of 603 findings“High protein damages your kidneys”
Mostly busted75% of 206 findings“Fasted cardio burns more fat”
Mostly busted63% of 51 findings“You can target fat loss in one area (spot reduction)”
Busted89% of 92 findings“Weighing or tracking food is obsessive and unnecessary”
Busted84% of 430 findings“Eating too little stalls you (“starvation mode”)”
Mostly busted64% of 396 findings
