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The Truth About Saturated Fat, Salt, Carbohydrates, and Protein

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The Truth Behind 4 Nutrition Myths

On today’s episode of Live Lean TV, I’m talking about 4 nutrition myths and sharing the truth about saturated fat, salt, carbohydrates, and protein.

In particular, I’ll be sharing the truth behind the following 4 nutrition myths:

  • Will eating carbohydrates make you fat?
  • Will eating saturated fat give you a heart attack?
  • Does adding salt to your food give you high blood pressure?
  • Is eating protein for meals and snacks bad for your kidneys?

Let’s jump right into it.

Myth #1: Eating Carbohydrates Will Make You Fat

If you consume the wrong types of carbohydrates and more than your body requires, then you’ll add fat.


Eating potatoes as part of an overall active and healthy lifestyle will make you fat.


Your Live Lean Tip: Earn your carbohydrates.

If you’re active, your body will be able to process natural fibrous carbohydrates, such as sweet potatoes and fruit, as glycogen in the muscle and liver cells, and be burned for energy, without being stored as body fat.

Turn Your Body Into A Fat Burning Machine For Life [Improve Insulin Sensitivity]

If you’re not active, and you’re eating processed, sugar rich foods, not only are you spiking and crashing your blood sugar levels, which leads to increased cravings, your body’s capacity to store those carbohydrates as glycogen is also limited, since your glycogen levels are already full.

The reason why is simple.

You’re not working out or burning enough energy throughout the day.

This causes the spillover effect, where any excess sugar spills over and is stored as body fat.

How To Become A Fat Burning Machine

I’ll say it again, earn your carbohydrates by working out.

Myth #2: Eating Saturated Fat Will Give You A Heart Attack

Blame Ancel Keys and the severely flawed 1970’s “Seven Countries Study”, which actually analyzed 22 countries, but they mysteriously left out the other countries.

The study showed Americans ate the most fat and had the highest rate of death from heart disease.

While the Japanese ate the lowest amount of fat and had the lowest rate of death from heart disease.

So this must mean dietary fat causes heart disease, right?


When all 22 countries were analyzed, there was no clear association between the two variables.

In fact, Mexico and Finland ate similar amounts of fat, but Finland had 24 times the death rate from heart disease as Mexico.

In the 2000’s The American Journal of Clinical Nutrition analyzed 21 different fat intake studies from over 350,000 people, and found no association with heart disease.


Excess sugary carbohydrates increase LDL cholesterol, which is the bad cholesterol, and triglycerides, which is the fat in your blood.

People with high triglycerides and low HDL cholesterol, which is the good cholesterol, have a 6 times greater risk of a heart attack.

So how do people get high triglycerides and low HDL good cholesterol?

Well, this occurs when people continuously eat sugary carbohydrates, which raises the LDL cholesterol and triglycerides, and they don’t eat saturated fat because they are scared of it.

Saturated fat is known to increase your HDL cholesterol, which again, is the good kind.

Avoid These Unhealthy Sources Of Fat

The overconsumption of processed carbohydrates leads to a worse triglycerides to HDL ratio.

Your Live Lean Tip: Replace sugary refined carbohydrates with natural whole foods, like red meat and coconut oil, which are higher in saturated fats.

Myth #3: Adding Salt To Food Will Give You High Blood Pressure

Top 5 Ways To Naturally Lower Blood Pressure

Excessive sodium leads to high blood pressure.


Adding sea salt to fresh, one ingredient foods will give you high blood pressure.


In other words, adding sea salt to one ingredient foods, will not give you high blood pressure.

Your Live Lean Tip: If you’re cooking your own meals, comprised of one ingredient foods from plants and animals, feel free to add a dash of sea salt for flavor.

The people who are at risk for high sodium are those who continuously go out to eat at fast food and sit down restaurants, or eat processed boxed food, and frozen dinners at home.

This is because the sodium that is already added into those processed foods is very high.

It’s crazy.

The sodium in fast food and pre-packaged foods is the real threat that is leading to high blood pressure.

Go take a look at how much sodium is in your frozen pizza, bread, and crackers.

You will be shocked.

Let’s move on to the final myth.

Myth #4: Eating A Protein Source At Each Meal And Snack Is Bad For Your Kidneys

Researchers found that consuming more protein increases the amount of blood filtered by your kidneys.


This increase in the amount of blood filtering caused by the protein consumption is harmful for your kidneys.


To my knowledge, there hasn’t been any credible and conclusive research that shows a meal plan with a high quality protein source at each meal and snack throughout the day, is harmful to your kidneys.

Live Lean Tip: Protein has so many positive benefits for your body, regardless if you’re a world class athlete or an obese individual.

Protein is:

  • very thermogenic, meaning the body burns a lot of calories just to digest it.
  • also very satiating, meaning it will keep you feeling fuller longer, so you’ll be eating less calories throughout the day.
  • critical to building lean muscle and burning fat, which is important since more muscle burns more calories, and burning more calories, burns more stored fat.

Here’s a very general, simplified protein calculation.

How To Calculate Your Macronutrients

I repeat, it’s very general.

Strive to consume at least 1 gram of protein for every pound of your desired target weight.

If you’re 200 pounds, but you want to be 175 pounds, eat at least 175 grams of protein.

Simply divide that number, by the number of meals and snacks you eat in a day, and that’s how many grams of protein to have per meal.

All right Live Lean Nation, that’s the truth about saturated fat, salt, carbohydrates, and protein.

Need Help Preparing High Protein, Healthy Fat, And Low Carbohydrate Meals?

Team Live Lean

If you haven’t joined our Team Live Lean Inner Circle yet, we just added another cooking lesson recipe video, showing you how to make quick and delicious high protein, low sugar meals.

We also just added October’s “Muscle Shock” 4 week workout plan as well.

As a member, you get a new workout program every single month and access to all our cooking lesson recipe videos, and weekly meal plans.

We hope to see you join the Inner Circle here.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Questions Of The Day:

  • Which of these myths surprises you the most?
  • Which did you know all along?

Share your experiences in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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49 responses to “The Truth About Saturated Fat, Salt, Carbohydrates, and Protein

  1. Red meat does put pressure on your kidneys. People with kidney disease
    should not consume that much animal protein.

  2. A few questions for you if you have a moment. Is milk (fat free/1%/2%/etc)
    healthy or unhealthy? Is there a certain fat content and/or source (plant
    vs animal) that is healthier? Does the same apply to yogurt? I’ve also
    heard that peanuts aren’t really nuts. Any truth to that? Thanks man. Great

  3. Can you do a video on the different types of body fat? Flabby vs. firm…
    old vs young? or maybe why firm fat becomes flabby when you begin to work
    out often?

  4. Brad, what kinds of foods should I eat throughout the day and how do I know
    I ate enough without counting calories to lose all excess fat? Please
    respond (ps. I know what I should do for workouts but not nutrition)

  5. Hi, many people believe basic nutrition information based on folklore
    rather than hard science. This leads to many unhealthy habits such as
    starving yourself to lose weight and not consuming enough high quality
    protein, which in turn may lead to hormonal imbalance and or disease.

    Please check your facts and consult a health professional before you make
    drastic changes to your diet.

  6. first sorry for my english! I see all your videos you could be put
    on spanish subtitles please!!! thanks! you´re the best!!!

    1. For YOUR benefit … you must learn English. Learn that which is TRUE, those of Spanish tongue are the only peoples that refuse to learn our language! All other immigrant communities come to U.S.A. for a better life. They become a part of this great nation and thrive! There is great value in being willing to ASSIMILATE into society. Assimilate means ‘become a part of’, thus America is a ‘melting pot’! You cannot be a ‘part of ‘ a society if you refuse to adapt to,’ melt into’! Giving into your demands KEEPS YOU DOWN and ignorant of all things ‘American’! You will never be a part of…truly successful by demanding subtitles and or having Spanish writing on everything. When you, La Raza and or the Government regulates companies to add Spanish to everything it is enslaving you! It is evil. Those pushing for Spanish this and that are NOT doing so for you! They do so to hold you back! Then they have La Raza lie to you, telling you how to vote! It is THEIR wealth and power they are seeking on your backs, NOT FOR YOUR BENEFIT! Do not believe this LIE! Language drives everything in American life. One can never be a ‘thriving, contributing member of any country without language. I implore you to go through the process of becoming a citizen. Learn of our history, our founding fathers and documents. It is truly amazing. Transform YOUR life! (A friend who emigrated from Poland taught himself English by wearing headphones and listening to talk radio all the time). Yes, it takes effort on your part. There are MANY classes offered to you. We all came to America through immigration! Every person and family who entered through Ellis Island was immediately about immersing themselves into our language, ways, and culture. There is a vast difference between ‘getting here’ and ‘being a part of’ something great! It is for your good and the countries societal wholeness! I hope and pray YOU HAVE SOMEONE HELP YOU READ THIS AND DO THE WORK TO IMPROVE YOUR LIFE! Your sister, Neecie

  7. Thanks for the video! good to know these. I got a question for you, Do you count calories for vegetable ? is it just the green vege you dont count, or all of them? thank you!

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