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Health
Dangerous Nutrition “Wisdom” You Must Ignore Today

Dangerous Nutrition “Wisdom” You Must Ignore Today

It’s the 21st century, and we’ve never had more access to information about our health.

Science and medicine are improving continually, and our non-stop access to media means we’re often bombarded by articles, programs, advertisements, and gurus who tell us how to stay healthy with their lists of what to do and what not to do.

But sometimes, that wisdom is, in fact, not wisdom at all. It’s best to rely on science to know what is and isn’t healthy for us – but often, it’s fads and companies promoting products that catch our ear.

I’m here to tell you something – a lot of the nutrition “knowledge” floating around out there is simply untrue.

It can be hard to sort the fact from the fiction, though, so I’ve pulled together a list of some of the worst diet advice out there. Follow these pieces of nutrition “wisdom” at your peril!

Throw out your egg yolks (or avoid eggs entirely)

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For some reason,eggs are often the target of celebrity “nutritionists,” or those trying to sell you diet products.

Ask most nutritionists though, and they’ll set you straight – eggs are fantastic for your health. In fact, they almost qualify for that “superfood” label people love to throw around.

So where did eggs go wrong to make themselves such a common target?

It’s the simple fact that the yolks are high in cholesterol.

So, since, we all know that high cholesterol is bad, what’s to be done? Many nutritionists and celebrity dieticians will tell you – just eat the egg whites.

The problem? Egg whites are as bland as they look – they’ve got practically no nutrients.

Not only do eggs made with the yolks taste better, evidence is now building to suggest that eggs don’t have a negative effect on your cholesterol at all.

A 2012 study published in the British Medical Journal states that, “Higher consumption of eggs is not associated with increased risk of coronary heart disease or stroke.”

Further research from the University of Connecticut found mixed results in people eating three eggs a day for a month. Those susceptible to raised cholesterol did have heightened cholesterol – but only in the good kind, HDL.

The study’s researchers concluded that the heightening of these levels resulted in no increased risk for coronary disease. In addition, the majority of respondents had no impact whatsoever on their cholesterol.

So what are you missing out on if you forgo eggs, telling yourself it’s safer to just skip them altogether?

  • High quality proteins, healthy fats, vitamins minerals, and antioxidants
  • High amounts of choline – a brain nutrient that 90% of people don’t have enough of
  • Improved weight loss potential, as eggs can help you feel fuller for long.

When I make the time to eat a breakfast consisting of two eggs – be they fried, scrambled, or, my favorite on lazy weekends, in a gorgeous israeli Shakshuka recipe, I’ve found that I stay fuller for much longer.

The result? None of that naughty snacking I was so prone to when I just had some cereal or toast for breakfast.

Take Home Advice: Eat eggs for breakfast to help you feel full all day and to improve your overall nutrient intake in a way your body can easily process. Healthy, balanced diets should include food that’s nutrient-rich, and eggs are one of those “superfoods.”

Lower the fat – pump up the carbs

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Low fat diets sound good – because we’ve demonized fat. We tell ourselves that we should avoid fat, because surely it will make us fat?

Nope.

Ever wonder why people are still fat, even with all the low-fat alternatives filling the supermarket shelves?

Fat isn’t the enemy. Low-fat diets can be appropriate, depending upon your health – but if you’re obese or have type 2 diabetes, they can be destructive. That’s because low fat diets rely on higher levels of carbs, and higher levels of carbs raise blood sugar.

A two-year study by the Swedish Council on Health Technology Assessment involving the review of 16,000 studies conducted until 2013 made the conclusion that a high-fat, low-carb diet is the best choice for most people.

This recommendation that resulted in the official change of Sweden’s governmental dietary advice, suggesting that low carbohydrate diets can improve good cholesterol and lead to improvements in glucose levels of those already struggling with obesity and diabetes.

Another American study on the effects of a low-carb diet on mood and hunger found that those on a low-carb diet lost almost twice the weight as the group of low-fat participants over a six month period.

Members of this experimental group also expressed fewer feelings of hunger throughout the study.

I know myself that, while carbs can make me feel good in the short-term – toast, yum! – they also tend to leave me feeling pretty hungry quite soon after.

I’m not going to cut my toast habit out altogether, but what I’ve learned from Sweden’s health program and from other sources has certainly persuaded me to reach  for the carbs less often when I’m hungry.

This isn’t just about weight loss, though.

A moderate diet involving low carbohydrates and higher fat and protein can also help your heart. The trick is making sure those are healthy fats and proteins.

A study over 20 years of more than 80,000 women found that those with lower carbohydrate diets and high-fat and protein diets had substantially lower risks of type 2 diabetes and heart disease.

This was only true, however, for women who replaced carbohydrates with healthy vegetable-sourced fats and proteins. If a diet was high in animal fats and proteins, the benefits were negligible.

Take Home Advice: Low-carb, high-fat diets may work better for you than the often-recommended high-carb, low-fat diet. If you have diabetes or are obese, consider cutting down on your carbs to lose weight (with your doctor’s approval, of course).

Make sure to replace those carbs with healthy fats. As with all good dietary advice, focusing on food quality is more important than just food quantities.

A calorie is a calorie… is a calorie

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Calorie counting is everywhere these days. Even fast food joints advertise their calories – albeit often in tiny writing on the bottom of their packaging.

It’s good to be informed how many calories are in something, which is why it’s great to see so many companies beginning to list their nutritional information.

But focusing only on calories leads to a major downfall mentioned earlier – we aren’t focusing on food quality.

The problem with the calorie as a measurement is that it makes every calorie sound equal.

However, just as I’m sure you realize with other types of measurements- they aren’t always equal. Take time for an example…

If you spend 10 minutes with your friend, but while away those minutes playing around on your phone or watching TV, those minutes aren’t really what can be considered “quality time.”

If you sit down together, have a coffee or go for a walk, and really make an effort to connect, on the other hand, those minutes will feel much more important to you.

Just like time spent together can be quality or not, calories can be a measurement of an amount of food that’s healthy – or an amount of food that’s not.

On the one hand, 30 M&Ms total 200 calories – but so does 150 grams of hard-boiled eggs.

It seems obvious that one of those options is far healthier in terms of macro and micronutrient counts.

But when we focus on calorie counting, we tend to make every small, on-the-spot, food decision based on how many calories something has – not how healthy those calories are for us.
The problem with that is that, while your home cooked meal might have more calories than a Big Mac burger by itself, your home cooked meal will also have fewer processed fats, hormones and preservatives.

It should also have more focus on healthy protein and lean fats than a Big Mac, which maxes out its calories from fat intake.

Plus some foods can actually help us burn calories, while others do not.

How full are you right now?

Ever eat something and still find yourself feeling starving?

At parties, we can chow down on candies, chips and alcohol – consuming huge amounts of calories while still not feeling full at all. These kind of calories are sometimes referred to as empty calories.

That’s because different foods help you feel fuller for longer – therefore, making you feel less hungry later on. That makes it easier for you to keep eating healthfully – and within appropriate restraints.

Just because calories aren’t everything doesn’t mean we need to throw food portions and control out the window!

Foods such as eggs, potatoes, and meat can all help you feel full for longer, for fewer calories, than sweets, ice-cream or sugary grain products.

Additionally, if you consume high amounts of protein everyday, you can boost your metabolism and reduce your appetite and cravings.

One study published in the Journal of the American Medical Association followed three different groups of study participants who ate the same number of calories, in different combinations foods.

Surprisingly, the people who ate less fat burned 300 calories a day less than those on the low-carb diet.

This difference was attributed to the potential slowing of the metabolism that occurs when a human is not consuming enough fat.

While people may lose weight eventually when they eat low-fat diets, this weight is usually regained after people begin eating normally again. Their metabolism has been slowed down, and their bodies must find away to compensate for this change.

Take Home Advice: Not all calories are created equal. Favor food quality over calorie counting, and make sure that the calories you consume are valuable to your body.

Focus on calories that bring nutrients and other substances your body needs along with. The so-called “empty” calories in alcohol, soft drinks and other junk foods just aren’t giving your body what it needs.

Replace natural products with “skinny” alternatives

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Our shopping aisles are absolutely full to bursting with “diet” versions of the natural foods humans have been eating for centuries.

Why?

Companies hear you worrying about getting fat, but they know that our human nature is to want to indulge. So they offer you what they claim is the ultimate win-win – your favorite product, only with fewer calories.

One example is butter.

According to many studies, butter is actually good for us – it’s a natural product that’s made from few ingredients. Margarine, its diet replacement? Not so much.

See, the problem is that we’ve become too used to swapping the words “low calorie” and “healthy” as if they were interchangeable. If by “diet,” you mean low calorie, you aren’t focusing on the old meaning of diet – that which makes up what you eat.

A healthy diet isn’t just a low calorie one – it’s one that gives you all the nutrition you need and none of the junk you don’t.

In fact, a study published in the British Medical Journal found that saturated fats from milk, cheese and meat products have a protective effect our health systems, while the trans-fats found in margarine, baked goods and other processed products harm our bodies.

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Margarine isn’t food – it’s a food replacement, designed to tell you what you want, while actually giving you none of the nutrients you need.

I remember the day I switched to margarine. I was in the aisle, looking down at my stomach and thinking, “I wish I could lose a few pounds before summer.”

We’ve all been there.

But I simply love toast in the morning, and giving it up seemed like too much to ask. So I looked at the margarine – which, of course, offered me less calories – and I bought it.

It didn’t taste as good as butter, but I got used to it. I told myself I was doing the right thing for my body.

But once again, I was seeing food as something I wanted – something that needed to be denied. I also was patting myself on the back for choosing a lower calorie option, while not changing anything about my health.

In fact, I was hurting it.

But when things are hurting our insides, we often don’t know. It’s a case of “out of sight, out of mind.”

Medical professionals tell us that processed foods increase our risk of illness – so why do we keep eating them?

It isn’t in the food manufacturers’ best interests to tell you that.

They want to make more products they can market to you, which is why so many processed fats and oils make it into our food.

Take Home Advice: Eat natural products, not highly processed ones. Stick to butter, milk and meat fats, rather than trans-fats. If a product is “new” in terms of human history, it probably isn’t good for you.

A more natural product is almost always a better option.

Use vegetable oils for your cooking needs

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It’s common advice that you should add seed or vegetable oils to your diet, as they’re high in polyunsaturated fats and some studies suggest they lower cholesterol levels.

Unfortunately this kind of simplified medicine, which works well for TV or popular magazines’ headlines, is often misleading.

Lowering cholesterol isn’t necessarily something that’s going to prevent heart disease. There are many other factors that can either improve or negatively impact your chances of developing the disease.

Surprisingly, in fact, a Canadian Medical Association Journal analysis of polyunsaturated fats in certain vegetable oils found that you could increase your risk of coronary artery disease by consuming them.

But these oils are harmful for a number of other reasons as well. While they might have loads of polyunsaturated fats, they’re commonly omega-6 fatty acids.

High levels of omega-6 fatty acids can cause inflammation in the body, which is why it’s important to balance your consumption of omega-6 and omega-3.

If you have too many omega-6 fatty acids in your diet and not enough omega-3 fatty acids, you might be heightening your risk of developing a number of chronic diseases.

One study, published by the US National Library of Medicine, found that most Westerners have a diet lacking in omega-3 fatty acids, with “excessive amounts of omega-6 fatty acids.”

They linked this imbalance to the prevalence of cardiovascular disease, cancer and autoimmune diseases.

Ultimately, the study concluded that:

“A lower ratio of omega-6 to omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world.”

So what can you do? A study published in the British Journal of Nutrition labeled claims that olive oil may protect cardiovascular function as convincing.

On the other hand, the comprehensive study found that evidence supporting claims that canola oil has similar health benefits is limited.

They also found that, while canola oil may present some health benefits, these are often limited by the oxidative process in frying. Olive oil, on the other hand, retains its health benefits in any use – cooked or uncooked.

Take Home Advice: Olive oil is a better, healthier alternative than canola oil. Use olive oil when cooking or adding to dressings, but be wary of products that advertise health benefits without explanation.

It’s always a good idea to research whether or not your body really needs the “essential ingredients” the product advertises.

Being informed about what’s what in nutrition has helped me keep fit and healthy – not to mention done wonders for my figure.

So many times we fall for what the media tells us is true, without looking into it further. If it’s happened to you before, don’t be embarrassed – it’s easy to be sucked in by flashy marketing campaigns and shocking “statistics.”

With that in mind, I want to hear from you. What health fads have you fallen for or almost been sucked in to? 

Leave me a comment below with a piece of nutrition wisdom you’re starting to question so that the whole community can learn together!

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46 Comments

  1. Moin Nex

    April 19, 2015 at 4:51 am

    Its not their fault, we never paid attention to learn about nutritional resources of items we eat. Thanks for such an awesome post. Such blogs need to come out with legit information.

    ~@Moin Nex

    Reply

    • Mike Kamo

      April 21, 2015 at 6:18 am

      You’re very welcome. Nutritional education is definitely needed out there.

      Reply

      • Sofia

        April 24, 2015 at 8:57 am

        I stopped reading after the article called LDL cholesterol “the good kind” – that would be HDL, and recommended asking your doctor about a lower carb diet for diabetes – as if physicians have little (if any!) nutrition training beyond the 6 hours of low-fat, high fiber rhetoric they hear in medical school (funded by drug companies). Poorly edited and if docs knew what they were doing, half the country wouldn’t be diabetic in the first place!

        Reply

        • Neil Patel

          April 24, 2015 at 1:23 pm

          Sorry about that… it was a typo.

          Fixed.

          Thanks for pointing that out.

          Reply

      • Selena

        June 3, 2015 at 12:55 pm

        Mike, with all due respect, where did you get your “certification” from???

        Reply

  2. Steven

    April 19, 2015 at 1:49 pm

    Thank you Neil, this is very timely. I have to admit that I’ve never read articles that are so detailed and well researched about what we put in our bodies. As I embark on this challenge to eat better and to exercise more while helping people do the same, I’m thankful for the information that’s being shared here.

    I’ll definitely be back to eating eggs more often and using the right kind of oil when cooking my meals. These were the biggest takeaway for me.

    Thanks again! One question that comes up as I read this is the following: Could you share a couple of meals/recipes that constitute an healthy diet?

    Reply

    • Mike Kamo

      April 21, 2015 at 6:19 am

      Thanks Steven, i appreciate the feedback. We are looking at doing some meal plans in the near future, so check back and do subscribe to our mailing list so you get the posts as soon as they are live straight in your inbox.

      Reply

  3. John

    April 19, 2015 at 8:54 pm

    I’ve actually been curious as to whether products that claim “Alkaline is better for you” are actually telling the truth.

    Is Alkalinity actually better for you?

    Reply

  4. We Coffee People

    April 21, 2015 at 6:29 am

    Another one! 🙂 Following this blog after I read this two posts!!!

    http://www.quicksprout.com/2015/03/16/how-to-make-100000-a-month-within-1-year/

    and

    http://www.quicksprout.com/2015/03/25/how-to-generate-100000-a-month-from-a-brand-new-blog/

    Guys! can’t wait to see yours first $100000 check!!! 🙂 hahaha.. yesss every upcoming months.

    Reply

    • Mike Kamo

      April 22, 2015 at 1:17 am

      Stay tuned – and check back regularly for updates 🙂

      Reply

  5. Brian Duvall

    April 22, 2015 at 12:36 am

    Hi, Neil. I haven’t seen any posts lately about how you’re doing on the 100,000 dollar blog challenge. I just saw your Facebook post about the latest article and that you’re already at 13,000 views for the month. Awesome! How are you doing it?

    Reply

    • Neil Patel

      April 22, 2015 at 1:18 am

      Thanks Brian. I will have some updates on it all through quicksprout.com/blog in the near future. Check back in soon, and do opt in to the mailing list here so you can get new posts in your inbox as soon as they are live.

      Reply

  6. pandian

    April 22, 2015 at 1:54 am

    Hello Neil,
    Looking forward to your $100,000 challenge updates in quicksprout. Did you select those 3 lucky chaps for your marketing army?

    Cheers,
    Pandian

    Reply

    • Neil Patel

      April 24, 2015 at 1:25 pm

      Mike may have. You should email him for an update.

      Reply

  7. Kuzhali

    April 22, 2015 at 1:59 am

    Hi,
    Would you mind helping us by telling where do you get/pick/buy these images from?

    Thanks
    Kuzhali

    Reply

    • Neil Patel

      April 24, 2015 at 1:25 pm

      It’s all bought and customized. I use sites like Fotolia.com.

      Reply

  8. Tonya

    April 24, 2015 at 8:11 am

    Kate,
    Thank you for this information.
    For years I struggled with worry about my cholesterol & heart health.
    My Mom was just 46 years old when she had her 1st of two bypass surgeries.
    And Her two Brothers & Sister also had bypass surgery along with my Dad.
    So, you can see why I would certainly worry. I had my blood work done once, twice sometimes three times a year to keep track of my Cholesterol & worked out any where’s from 3 to 6 days a week.
    And like so many people, I only ate egg whites, avoided All kinds of fats & ate baked everything & ate No meats at all for years Until, I read The Primal Blue Print. This book completely changed my life! I no longer worry about eggs, fats, I eat chicken, fish, pork & wild game. What I DO NOT eat is carbs from breads or pastas of any kind. My cholesterol was 218 last May & is now 155 with all normal sizes & a better Good cholesterol (HDL) than bad (LDL). I’ve blown the HYPE about low fat diets reducing cholesterol out of the water. More people should read The Primal Blue Print it’s amazing….And gave me my life back..

    Reply

    • Neil Patel

      April 24, 2015 at 1:26 pm

      Eggs have so many nutrients. The key is eating the yolk.

      I’ll have to check out the book. Thanks for sharing!

      Reply

  9. Naomi Teeter

    April 24, 2015 at 1:18 pm

    All so true!
    I hope that no one misunderstands the headline points though.
    Those are supposed to be the dangerous advice, not the advice you should take.
    Being half asleep, by the time I got half way through the points, I forgot that these were your dangerous points and I said to myself, “Since when is vegetable oil good for cooking?”… Don’t do what I did.

    Reply

    • Neil Patel

      April 24, 2015 at 1:27 pm

      Good point. I’ll have to be careful in the future to make sure people know that the headline is the dangerous advice.

      Reply

  10. Judy

    April 24, 2015 at 2:29 pm

    Use stevia instead of sugar. It is natural and it tastes GREAT. Sugar is highly processed, and yes, we have been using it forever, but all of the ‘alternatives’ have harmful benefits. It doesn’t matter if it’s pink, green, yellow or blue, or in a diet drink — just don’t use it! Those of us who watch our sugar intake, should read all labels and avoid high fructose corn syrup. It is being put into just about everything and it is a major player in diabetes.

    Reply

    • Neil Patel

      April 24, 2015 at 2:32 pm

      That’s my biggest problem with juices these days. Almost every one that you can buy from the store contains high fructose corn syrup. It’s so bad for you.

      Reply

  11. Melody

    April 24, 2015 at 2:46 pm

    Unfortunately, most people believe olive oil is safe for cooking at high temps and this is simply not true. Olive oil heated at high temps causes free radicals and cell damage. The only safe oil for cooking is coconut oil, palm oil and Ghee (clarified butter). Having said that, Olive Oil is excellent choice for cold preparations such as salad dressings.

    Reply

    • Neil Patel

      April 24, 2015 at 2:51 pm

      The only oil I cook my food in is coconut oil. It is a huge myth that olive oil is better than coconut oil… hopefully we can change that.

      Reply

  12. Chet

    April 25, 2015 at 10:38 pm

    one of the things that shocked me was the amount of calories in so-called Skinny coffees at the big brand coffee shops. I thought I was doing the right thing by not drinking the heavy calorie versions but then when I saw how many calories were in the skinny version it wasn’t much better.

    I’ve since switched to black coffee. Tastes better and only 1 or 2 calories.

    Beware of how much sugar and calories are loaded into Peanut Butter too. It’s best to go to those ships that have machines where you can grind your own nut butters. Nothing added and it’s great to see fresh PB being created in front of you.

    Reply

    • Mike Kamo

      June 12, 2016 at 10:51 am

      Chet, thanks for sharing additional information. Keep visiting!

      Reply

  13. Pride

    April 26, 2015 at 9:02 pm

    The Third Official Update on the 100K Blog post, went live at,

    http://www.sujemani.com/2015/04/log-15-day-42-neil-begins-his-roll-100k-blog-challenge-update-3/

    Do check it out. Please share any learning you might have from following Neil.

    Reply

    • Mike Kamo

      June 12, 2016 at 10:52 am

      Thanks for sharing, Pride.

      Reply

  14. Deepthi Iyeikki swami

    April 28, 2015 at 2:06 am

  15. jenny

    May 11, 2015 at 5:57 pm

    Thanks for the great info on fat inducing foods.. will surely help my diet plan.. .. didnt even kniw some foid wete just not right for me..
    cheers

    Reply

    • Mike Kamo

      May 12, 2015 at 7:45 pm

      You’re welcome Jenny. Good luck with everything and check back in to let me know how it is working out for you.

      Reply

  16. Jessie

    June 15, 2015 at 9:31 pm

    I hated explaining to my friends that not all the media says is true. The egg and the calorie thing is just annoying with people making it a big deal. I hope a lot of people would try to read and do research first before they make such fad a real thing. I am definitely sharing this to my friend and let them decide to make food choices based on its nutritional value rather than pure popular rumors. Thanks for sharing!

    Reply

  17. Ella

    June 25, 2015 at 7:54 pm

    These myths got into my nerves sometimes. I wasn’t really convinced by these myths and its is kind of annoying that people are believing it. Your words should be heard by those people. I cannot agree more on this article. Thanks!

    Reply

    • Mike Kamo

      June 25, 2015 at 10:18 pm

      Thanks Ella. It’s nice to have supporters like you. It’s what keeps me wanting to write about nutrition.

      Reply

  18. rohan

    August 2, 2015 at 1:09 pm

    Good article. All oils are bad but when we talk about olive oil, It is commonly known as healthy along them, So I wanna ask you, Does olive oil assist any harming outcomes in our body?

    Reply

    • Mike Kamo

      August 2, 2015 at 3:26 pm

      Rohan, it definitely can. Remember to find pure olive oil that is organic — it always works best.

      Reply

  19. Rohan

    August 7, 2015 at 8:57 am

    Thanks for replying (x I will keep in mind of buying and find natural olive oil.

    Reply

  20. sneha

    August 21, 2015 at 9:07 pm

    Hey.,I wasn’t really convinced by these myths and its is kind of annoying that people are believing it. Your words should be heard by those people. I cannot agree more on this article.I hope a lot of people would try to read and do research first before they make such fad a real thing. I am definitely sharing this to my friend and let them decide to make food choices based on its nutritional value rather than pure popular rumors.I thought I was doing the right thing by not drinking the heavy calorie versions but then when I saw how many calories were in the skinny version it wasn’t much better.Thanks again! One question that comes up as I read this is the following: Could you share a couple of meals/recipes that constitute an healthy diet?

    Reply

    • Mike Kamo

      August 22, 2015 at 10:46 am

      Sneha, I’ll try to put together another post on the topic. Stay tuned and let me know if you have any specific questions. I look forward to hearing a lot from you!

      Reply

  21. Andy

    July 26, 2016 at 1:21 am

    At some point in my journey to health and fitness, I have fallen for all of these myths. Thanks God I’ve seen through them. Now, I eat two eggs (my favorite) for breakfast and have eliminated simple carbs from my diet. One thing I”d like to ask though is what do you think about fats from animals, such as full-fat dairy and lard for cooking and bacon (of course bacon!)? I seem to be coming across contradictory information on this. Any thoughts you might have are deeply appreciated. Thanks!

    Reply

    • Mike Kamo

      July 26, 2016 at 6:51 am

      ANDY, animals fats are the best choice. Physicians, researchers, and nutritionists all agree!

      Animal fats are mostly saturated fat, which means they stand up better to high heat and last longer than vegetable fats. Reduced oxidation in animal fats means they’re less susceptible to the toxins.
      Try to eat and cook with grass fed animal fat whenever possible.

      Reply

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About Mike Kamo



Hi, I’m Mike. One of my biggest passions in life is nutrition and after being certified, I wanted to create a site where I could help readers live a healthy and nutritious life. I believe we control our destiny and we can choose to live a long and healthy life by eating right and treating our bodies with respect.

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