Chat Sh*t Get Fit

Welcome back to Let's Chat, Myths! This week is the first part out of two all about the myths of age in regards to health and fitness. We start with the older generation. We've all heard it "I'm getting old" "I'm too old for any of that" etc etc. While there is evidence to suggest a decline it can be mitigated if individuals take action and in some cases, this mitigation can get to a point where other factors cause improvement with age.

We break down today's episode into multiple parts. First up was exploring the impacts of age on strength, power & mass. We discuss type 2 muscle fibres, the peak age for elite athletes and something that can affect us all with age, sarcopenia. Sarcopenia is an age-related deterioration in skeletal muscle. Once again if individuals take action as we discuss on the pod then you can mitigate its effects and as the data suggests "older pop" can get similar % of strength gains compared to "younger pop" when participating in a resistance program. The worst thing you can do in terms of sarcopenia is giving up and let it get worse. Take action, keep active and keep on top of diet and you'll reap the benefits going forward.

Endurance. We start by establishing that type 1 muscle fibres like those used in endurance events are not impacted as much by age like in type 2. However due to max heart decreasing over time our ability to utilise oxygen technically decreases. So we asked the question why are seeing older champions/record breakers? Apart from the cynicism of Tom jumping straight to performance-enhancing drugs, we looked at individuals. One sportsman made the point that with age his training and diet has improved due to knowledge gained over the years and that his mental/physical robustness "I don't feel pain as much" has improved.

Recovery. "It takes me ages to recover now" We've all heard it from "older pop" and we are not saying those individuals are lying however it can be mitigated to the point of being negligible. We looked at two sets of data from trained athletes looking at 24hr recovery and HR recovery after a bout of intense exercise. Both concluded that essentially age didn't impact their recovery. We suggested that as these "trained" older pop participants have kept up with exercise they have perhaps with experience learnt how to recover optimally for their age so that in data it looks no different.

Metabolism. This is a common one. Once you hit 30 your metabolism tanks and after eating a pringle you'll blow up like a balloon. Of course, this statement was made in jest as it simply isn't the case. Yes, your metabolism does slow with age however multiple factors come into play. Your basal metabolic rate (BMR) is impacted by things such as muscle. If sarcopenia takes hold and you stop any physical activity and have a poor diet (minimal protein etc) then due to low muscle mass your metabolism will slow further. More important to note is that this is a very slow gradual process. (data suggests 1-2% per decade) One set of data compared 90+ participants to 20-34 in terms of metabolism and worse case taking no account of gender, muscle etc found 90+ burned 422 calories fewer. 20-34 compared to 60-74 was even less at 122 fewer. These numbers are not that big so to blame sudden "ballooning" on metabolism when you're in your 40s/50s is just passing the blame. Keep active as you age and you should be ok. If you decide in your older years you don't want to exercise as much then just be aware you may want to cut down on a few things to keep those calories lower.

Lifestyle. Tom's favourite buzzword makes a comeback. Socioeconomics. As we get older we tend to have more life responsibilities. Moving higher up in the work chain, house, kids all these things accumulate to offer more barriers to consistent physical exercise and good life choices. This final part of the episode offered some real honest discussion about the impacts of "life" as we get older. This part alone is worth a listen.

If you want some more advice/help then get in touch. Remember if you want us "on tap" then head over to trainprimal.co and sign up to any of our training programmes and you'll be invited to join our exclusive Facebook group where you can chat to us whenever. Apologies if it's inundated with conspiracy theories it was part of the deal when we asked Tom to join the group. 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned

Muscle changes in ageing: understanding sarcopenia

Age-related changes in skeletal muscle

Age Differences, Age Changes, and Generalizability in Marathon Running by Master Athletes

Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athlete

Periodization resistance training program in college-aged and middle-aged men

Effect of Age on Muscle Hypertrophy Induced by Resistance Training

Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis

Age-related changes in cardio-respiratory responses and muscular performance following an Olympic triathlon in well-trained triathletes

Effects of age and training status on heart rate recovery after peak exercise

Ageing, Resting Metabolic Rate, and Oxidative Damage

Age-dependent changes in different components of energy expenditure (EE)

Nutrition and Aging: Changes in the Regulation of Energy Metabolism With Aging

Bouncing Back! Counteracting Muscle Aging With Plyometric Muscle Loading

How Old Is too Old to Strength Train?

Welcome back to Let's Chat, Diets. This week we discuss the obscure Alkaline diet. Something that you may not have heard of but the main premise of this diet is simple. Cut out acidic foods and eat more alkaline ones. One theory is that excess acid turns to fat and other theories include helping with chronic diseases. We tombstone all of these claims pretty quickly.

When they talk acidic foods they are talking about

• Meat
• Dairy
• Poultry
• Eggs
• Fish
• Grains
• Processed foods
• alcohol

So a pretty large amount of food to cut out. Alkaline foods on the other end are

• Fruits
• Vegetables
• Nuts
• Legumes

So as we discuss in the podcast, on the surface they do make some very healthy suggestions however education must follow as to when cutting large food groups out you need to make sure you won't have any nutritional deficiencies

In regards to all the theory on an alkaline diet helping with chronic diseases such as cancer we go in study heavy and essentially put those to bed. There is no justification for promoting an alkaline diet or associated products such as alkaline water to help with chronic disease

Oh and don't forget to spam Bill with messages on how bad his diet is as we do establish early doors that he unequivocally invented this diet. This is not a conspiracy theory! Or is it?

This week we were wearing our brand new podcast t-shirts courtesy of Trident Fitness. Top gear and we are super grateful that they send these out. Make sure to check out Bills IG down below as he will post a picture with the launch post of us in the T-shirts. They are one-off specials for us however if you are a fan of the show and like the look of them get in touch and we will see what we can do!

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned 

Dietary acid load is associated with lower bone mineral density in men with low intake of dietary calcium

Systematic review of the association between dietary acid load, alkaline water and cancer

Low urine pH and acid excretion do not predict bone fractures or the loss of bone mineral density

The kidney and acid-base regulation

Acid Balance, Dietary Acid Load, and Bone Effects-A Controversial Subject

Does a high dietary acid content cause bone loss, and can bone loss be prevented with an alkaline diet?

There is no evidence that an alkaline diet is protective of bone health.

Milk and acid-base balance: proposed hypothesis versus scientific evidence

Welcome back to Let's Chat, Myths! In this episode, we talk about warming up before exercise. Just want to clarify we are not saying warming up is a myth just that there is some myth around certain types of warmups for certain exercises/movements. However, the discussion takes off and gets slightly heated and we move more towards how a lot of warm-up "rituals" are all personal and it comes down to ensuring your head is in a good place to train.

We mentioned quite a few studies but as you'll tell from Andys passion it doesn't matter what the studies say as if you feel ready and mentally prepared because you've done warmup XYZ "I know I will perform better regardless of what studies say".

A large part of the episode is spent discussing static & dynamic stretching. Key points were that data suggests static stretching could reduce power input in certain movements. We also talked about time efficiency. For example, if you've only got 30 minutes and you're doing squats there is no need to spend 10 minutes doing mobility work when you can simply go into a ramp up set. (Ramp being starting at low/no weight and gradually building up weight lowering reps until you reach working sets. Importantly making the sure volume of said ramp up said is minimal. Once again if you feel like you need to do some stretching to make you feel better then yeah go ahead however what we're saying is it's not crucial.

When we come to things like weightlifting etc we discussed how static/dynamic stretching is extremely beneficial when high mobility is required. A lot of literature points towards the benefits of all stretching in terms of mobility gains. Once again though this is individual as you have those who can happily go into a snatch without any proper mobilisation and just start doing the movement to warm up. 

Another point we touched on was a cardiovascular warm-up before resistance training. Example 800m run before squats. Once again there is no need to do this and if time is a factor we wouldn't recommend it however as Tom says if he's driven to work and feels a bit sluggish he may do some "light" CV to act as a sort of wakeup/shakeout. He will then proceed with his normal ramp up sets. Even better Andy suggests running from the car to the squat rack. 

You've probably noticed a running theme here. It's all very individualised and a lot of literature even summarise with "results will vary on population studies". For the general population do what makes you feel good and what prepares you mentally for the session. If you're a top-level athlete then they'll be some more precise tweaking needed as science does point towards certain things being detrimental to performance but if you're top level you'll most likely have a coach who's all over your warmups.

If you want some more advice/help then get in touch. Remember if you want us "on tap" then head over to trainprimal.co and sign up to any of our training programmes and you'll be invited to join our exclusive Facebook group where you can chat to us whenever. Apologies if it's inundated with conspiracy theories it was part of the deal when we asked Tom to join the group. 

Also if you want to see what caused total chaos at the start of the episode then make sure to follow us on Instagram as with our launch post we will attach a picture. It's definitely worth it.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned

Effects of static & dynamic stretching on muscle adaptations

Stretching for exercise and rehabilitation

Effects of warming up on physical performance

Relationship between stretching and athletic injury prevention

Welcome back to Let's Chat, Diets. In this episode, we discuss If It Fits Your Macros (IIFYM). The core premise of this diet is simple. You are given numbers to hit in terms of fats, protein and carbs and as long as you hit them you are following the diet. Sound appealing right? Eat whatever you want and as long as "it fits your macros" you're in the green. 

This is where it gets a bit questionable. If people just throw things like micronutrients out the window and as Tom says on the episode "smash a few protein shakes and then eat chocolate and pizza" yes you're hitting your macros but at what health cost? As we always say EDUCATION is crucial.

We discuss one of the big names and that is the popular https://www.iifym.com/. The problem is they draw you in with calculating your macros for free however if you want the further advice (that we think is crucial) then it's going to cost. The language used is important and websites like these follow the trend of big bright colours, loads of buzzwords and it's all about appealing to masses rather than helping. Example "No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like." Is taken directly from their website. If you buy their meal plans then great as they'll steer you towards more nutritious however if not and you take this language as gospel you might go "rouge" as Tom calls it. To further support my point on the language they offer programs such as "IIFYM Booty Storm", "IIFYM Laser Legs" and "IIFYM Tummy Toner". If you want our thoughts on the world of "toning" then check out our episode on it! Let's Chat, Myths: Toning Muscle.

Spoiler alert but we essentially concluded that this could be beneficial to those who have a good understanding of nutrition. This will aid in ensuring that the right foods are being consumed to meet macro AND micronutrients. Tom gave a good rule of thumb in the episode. 80% wholesome nutritious food and then 20% for "fun" foods. This just aids in sustainability and that's crucial for long term dietary success.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Welcome back to Let's Chat, Myths! In this episode, we explore muscle "toning". We establish early doors that the word toning is very subjective and essentially nonsensical. 

In most cases, we find that the word toning is a marketing word used to attract mainly women. Workouts like "Bums and tums toning session" are most definitely aimed at some women. Do these workouts do what they say? Do they "tone"? It depends. We go into all of that on the episode and also in the follow-up blog post on our website chatshitgetfit.com

Although we are not fans of the term toning it's clear that it may work to get people up and moving. To some, it's a happy, safe word that may motivate you to exercise. Example being 2 workouts the same and achieve the same goals. "Get toned abs with this great workout!" Get shredded six-pack abs with this workout!" The language used will sell the workout to a different audience. As you'll hear in the episode even Domyos and the NHS are guilty of using this terminology. The issue comes with a lack of further education. If you are overweight do these "toning workouts" but neglect the work in the kitchen then you will not suddenly see defined muscles. This is where it can become misleading when certain products/programmes promise toning but neglect to give you the full picture of what's required to actually "tone". We explain it all.

In this episode, Bill & Andy also reveal something that they have been working on for quite a while. Train Primal is a fitness community that offers two programs. Primal Assault. Primal Life. In this episode, we thought it fitting to mention Primal Life which is our fitness program for anyone to get involved in. It comes with tried and tested progressive training and some nutrition guidance as well to ensure you get the body you want. If you want to get into a position where you look and feel healthy then we believe being apart of the Train Primal community will aid you in getting there. Find us at trainprimal.co or @train_primal on Instagram. 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Studies Mentioned 

"Toning Pants"

Brad J Schoenfeld Study

Brad J Schoenfeld Study 2

In this weeks episode, we look at gym pet peeves/bugbears. We have a few of our own but the majority are listener submitted. Some seem very simple on the surface however after discussion the ranking we give them may surprise you. We split all the pet peeves into 3 different tiers. Tier 1 being the really bad ones and tier 3 not really bothering us. In the actual episode, we use a more "creative" ranking system but we'll let you hear that for yourselves. Down below are all the pet peeves we discuss and the ranking we gave them. 

TIER 1

• Pesty/creepy men
• Wearing high waisted bottoms (Andy was going hard at it and then Tom said he does it. Brilliant.)
• Clips on the smith machine
• Cleaning kit (Present-day COVID)
• Not putting kit/weights away
• Loud screaming/grunting
• Tom Reardon (Yes our Tom Reardon. Cheers Mikey for the submission)

TIER 2

• Wrong use of lifting belts
• Senior/older persons "Back in my day I would have done XYX. Back in my day, I looked like that etc etc.)
• Cleaning kit (pre-COVID)
• Vest tops with nipples out
• Poorly trained PTs/ Rubbish PTs in general
• All the gear no idea
• Hats in gym
• Holding onto treadmill sides while running
• Red belts grey sweaters. (British Army PTI dress code which is what Bill & Andy are. Bill wanted it in a separate God tier)

TIER 3

• Gloves on CV equipment
• Gloves while lifting
• Women in "provocative clothing" 
• Mirror posing
• Squatting in "wrong" footwear
• Wearing makeup to the gym
• Driving to the gym to walk on a treadmill 
• 1/4 squatting

So some of these may have you screaming at the screen saying NO WAY! Well have a listen and we do make a good discussion to get to tier placement. We really enjoyed this one and if you did too then please get in touch and we will look at doing a part 2. If you do have some more pet peeves/bugbears that you'd like us to get stuck into then drop us an email or message us on Instagram and we will add them to the list.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Content Mentioned

When discussing the 1/4 pet peeve we mention that we elaborate in detail on the topic on a previous episode. Down below is the link to that episode.

https://www.chatshitgetfit.com/myths-ep-2

Welcome back to Let's Chat, Diets! In this episode, we discuss very-low-calorie diets (VLCD - 800 calories or fewer per day). IMPORTANT: This diet should only be done under medical supervision. Bare that in mind going into the episode. The reason for this episode coming out now is that on social media we came across an advert for "Lose a Stone in 21 Days with Michael Mosley" Now the premise of the program is looking at the health of the volunteers due to lockdown and aiding in shifting weight gained. Now we're not saying he (Dr Mosley) doesn't know what he's doing however when you see big adverts saying Dr says Lose a stone in 21 days by going on XYZ calories a day without much-supporting information accompanying said advert then you're running the risk of impressionable members of the public getting excited and going for it.

We don't just discuss this program though as we explore social media misinterpretation as a whole and why it's so damaging and driving those onto these diets in the first place. As we have mentioned on numerous occasions we as a society are now now now and when seeing these "amazing" fast results online it gets people excited. This is not a good thing. Bill & Tom have a first-hand story from back in the day where a colleague of theirs went on a Slimfast VLCD and it resulted in them having to go home early from work due to exhaustion. No surprise there.

Tom also finally gets to rip into Herbalife and he tells us all about their "21-day challenge" which in most cases is a very low-calorie diet. He also has strong words for those "fitness professionals" who shovel this crap and calls them "failed PTs". As I said at the start this is something that needs to be done under direct medical supervision not by Debbie your neighbour whos a Herbalife rep. These people will post amazing exciting content all over social media and once they've got your "success" pictures (because you will lose A LOT of weight on a VLCD) they'll bin you off and move onto the next. There is a reason the NHS (health service in the UK) provides ongoing support after such a drastic diet.

To lose weight sustainably and safely you need to make long term lifestyle changes and it's a journey and a journey you should embrace. These no prescribed VLCDs are nothing more than a dangerous quick fix. The diet itself is designed for those who need immediate intervention and need to lose weight FAST to avoid serious health implications not for Mr or Mrs Smith to lose a bit of timber fast before their summer holidays. 

If it sounds too good to be true it probably is. If you want some genuine advice then please don't hesitate to get in touch as we'd much rather help the best we can and point you to a GP if needed than you risking your health smashing 3 low calorie shakes a day.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Supporting information and written article on this topic is found at www.chatshitgetfit.com/post/very-low-calorie-diet

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Welcome back to Let's Chat, Myths! In this episode, we explore whether training/exercising on an empty stomach/fasted state is a good or bad thing. It's not as simple as it sounds and we find it's very individualised/complicated!

We begin by going into the realms of "The Diets" by discussing intermittent fasting. Tom has done this previously so he tells us of his experiences and how he felt from not only a training standpoint but losing weight and the convenience factors. 

This took us onto a claim that those training while fasted/empty stomach like to make. Because we are training with low glycogen stores our body is forced to tap into our fat stores for energy. So while this is true yes, as long as you're in a consistent calorie deficit you will lose fat regardless of training fasted or not. Not only that but from a performance standpoint, you will most likely perform worse than if you had eaten before. 

However what if you can't exercise after eating for at least 2 hours because it makes you feel sick etc and you simply don't have the time to wait? Then unless you have been allowing the body to adjust to increasing intensity over time then we'd recommend you keep it light. As we mention we wouldn't personally do anything too intense without eating prior but this is why this topic is so individualised as some may find it ok to do intense training on an empty stomach. Evidence does suggest that eating prior will improve performance, however.

We also discuss EPOC (afterburn effect) and why it may be overexaggerated. This is something that happens after you exercise. So the continuation of extra calories being burned. There was a study which claimed this afterburn effect is heightened by eating before exercise over not eating. This is linked down below. Although this may be true it was hard to tell by what extent and from what we know it's most likely not a significant amount. Perhaps the reason this "afterburn" effect is heightened due to eating before is actually due to improving performance output so working harder, therefore, burning more calories. Once again this is all very personal to individuals. 

If you do want some more personal advice on anything we have spoken about then get in touch. Head to chatshitgetfit.com and use the contact form and we will help the best we can! 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Studies Mentioned 

Effects of fasted vs fed-state on exercise on performance

Eating before Increases EPOC

EPOC after cardio

EPOC resistance training

In this weeks episode, we dive into some pretty hot news! In the UK gyms have largely reopened and one our hosts Tom has been back to work in a commercial gym so he has all the details of what to expect and what we can expect going forwards. We also all give our advice for those getting back into the gym after perhaps many months away. Let's be honest most would have been simply walking/running and maybe had access to a few dumbbells etc so If you go back to the gym and try to do the volume you did before....Well, you'll be in for a surprise not only doing it but the next day as well! 

The second part of the show we tackle some more hot news in the UK's newly announced obesity drive. Bill gives us all the new proposals and initially there's lot of back and forth between Bill and Andy and their thoughts. Tom finally jumps in with a full mag and unleashes socioeconomics again. We also discuss the controversy of the governments eat out the scheme. Going to need that on a t-shirt soon! Here are the proposals that we discuss

• No junk food adverts before 9 pm
• Food and drink calories to be displayed on menus (alcohol included)
• Remove junk food from tills
• No, buy one get one free offer on junk food

We actually spent quite a lot of time on this as we think it's so important. We discussed things such do adverts really work? Cigarette adverts have been off the telly for ages but people still take up smoking, are these calories displayed even going to be accurate and even more importantly stated by Tom, will it trigger individuals eating disorders? Removing junk food from tills, removing the BOGOF, this is simply taking away and not adding. We believe it is crucial that we educate. Add more education in, stop taking things away like as Tom, said some families may rely on the BOGOF deal to feed their families. When we talk about socioeconomics we aren't talking about just the price we are referring to the multiple different factors. Example, saying healthy food is expensive is simply not true. The issue is is that yes most can afford vegetables and the like but the issue arises when it comes to preparing. Some may not know how to turn these foods into something nice that the family will eat. The expectation is another issue. Some may think frozen vegetables are no good and that they have to buy fresh that will only last a few days. Once again this is not the case. We need to educate. There is a lot more at play here and without typing out the entire podcast episode take a listen and see what you think? Any other points please let us know.

Remember to head to our website (unless you're already there!) chatshitgetfit.com to find all of our content and please sign up to the newsletter so we can keep in touch and keep you updated on everything new!

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@highcaliberfitness_uk

@a_new_man87

Studies Mentioned 

British Army Recruits: Pirbright

Welcome back to let's chat diets! In this episode, we talk everything carnivore diet. It would have been great to get a guest on board who is a carnivore but it proved quite difficult as a large proportion of the vocal carnivores are either absolute zealots or will refuse to remove the tunnel vision and have a logical discussion. We assure you though that we did our best to look at both sides of the coin and we certainly came prepared with multiple solid studies to get into.

As well as Toms craziness (this week it went to a new level) we focus on breaking down certain claims made by carnivores.

• Weight loss ("Insulin Spikes")
• Better Heart Health (Saturated fat)
• Lower inflammation
• Plants are bad (Antinutrients)
• Don't need fibre
• Sugar is toxic
• Pesticides
• Environmental impact

We go in study heavy on this one BUT as you'll find out studies are sometimes very misleading. Bill brings up 3 whopping studies showing no link between high levels of saturated fat and coronary heart disease and cardiovascular disease Tom then replies with some very important information. What we found is that it's very easy to cherry-pick certain data and certain studies to fit your bias and when it comes to actual decent relevant data there are no decent studies in support of this diet. If you go online you'll see numerous "success" cases but we get into why these may be and reiterate that anecdotal evidence is the lowest form of evidence. 

New to the show? Head back to episode 1 of the main show "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this Covid pandemic.

Check out the website: chatshitgetfit.com

Follow us on Twitter  https://twitter.com/ChatShtGetFit

Find us on Instagram

@cf_bill

@highcaliberfitness_uk

@a_new_man87

Studies Mentioned

Questionable Saturated Fat Studies

The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease

Association of saturated fat and cardiovascular disease 

Associations between fatty acids and coronary disease

The Data That Matters

Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease

A study that unequivocally established that LDL causes ASCVD

Importance of reducing SFA to limit CHD

Studies on Fibre

Questionable 1999 study

Consumption of dietary fibre from cereals and fruits INVERSELY associated with risk of coronary heart disease

High intake of dietary fibre reduces the risk of incident colorectal, adenoma and distal colon cancer

High fibre intake was associated with a lower risk of CVD

Rectal Cancer: 20% Risk Reduction Thanks to Dietary Fibre Intake

Mechanical being Mark Zuckerberg

Mark Zuckerberg malfunction

Is this how humans drink water?

Is this how humans apply sun cream?