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WHAT’S UP Y’ALL happy new year!! We’re kicking 2019 off with some myth busting and science talk today. I tried to mix it up with these myths and throw in some of the more common ones as well as some of the less talked about ones that I know I’ve definitely struggled with. Timestamps + references will all be listed below. I hope you dig this!

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REFERENCES + HELPFUL READS:
(MYTH #1 – tracking calories isn’t accurate and so you shouldn’t do it)
0:58
https://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm063113.htm

(MYTH #2 – calories don’t matter if you eat clean)
2:01
https://www.sciencedirect.com/science/article/pii/0026049564900988

(MYTH #3 – you don’t need to track calories if you’re keto)
3:27
https://weightology.net/insulin-an-undeserved-bad-reputation/
https://www.ncbi.nlm.nih.gov/pubmed/9950782?ordinalpos=368&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

(MYTH #4 – you don’t need to track calories if you intermittent fast)
5:14

(MYTH #5 – negative calorie foods)
5:56
https://www.nap.edu/read/10490/chapter/1#xvii
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
https://www.ncbi.nlm.nih.gov/pubmed/8878356/

(MYTH #6 – tracking calories is restrictive and will ruin your relationship with food)
6:59
https://www.ncbi.nlm.nih.gov/pubmed/26841705

(MYTH #7 – brown rice is better than white rice)
7:57
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402243/ — note effects on hunger and satiety

(MYTH #8 – you need to do a weekly cheat meal to keep your metabolism revving)
9:07
https://www.researchgate.net/publication/13528558_Slow_restoration_of_LH_pulsatility_by_refeeding_in_energetically_disrupted_women
https://www.ncbi.nlm.nih.gov/pubmed/7714088

(MYTH #9 – eating carbs at night will make you fat)
9:49

(MYTH #10 – metabolic damage)
10:14
https://www.ncbi.nlm.nih.gov/pubmed/21677272/