Much of the nutrition advice spread these days amuses me.

It’s sacrificial lamb after sacrificial lamb after sacrificial lamb.

“Sugar is demonic, toxic, will pillage your village, and burn your crops.”

“Too much fruit will make you fat, cause your hair to fall out, and liquefy your liver.”

“Potatoes are the the Devil’s food!”

“Eating that much protein will surely cause your kidneys to explode.”

“Coconut oil will raise your cholesterol levels higher than Snoop Dog by 11am on a Wednesday.”

Oh noez!

Sugar, fruit, protein, carbs, coconut oil…out with it all!

Amusing, yes.


Hell nah.

Gather round, comrade. Lemme ‘assplain the shit out of the fear-mongering statements above, and leave you with some reasonable advice to muse upon.

Sugar is glucose.

Glucose is fuel for for your brain, muscle tissue, and nervous system. Your brain requires approximately 100g of carbohydrates per day to function normally. In the absence of glucose, it can turn to ketone bodies for fuel, but that’s a whole other ball of wax, and beyond the scope of this email.

PB&J + Coffee & Chocolate Chip. Thank god they're gluten-free. #youwontbelievetheyreglutenfree #glutenfreegains

A post shared by Alexander Mullan (@alexmullan13) on

No, the sugar in these divine ice cream sandwiches did not rot from the inside-out, or steal all my gains.

Yes, fructose (the sugar present in fruit) is processed differently than glucose (the sugar present in most other carbohydrates). Glucose is processed widely throughout your body, and fructose is metabolized exclusively by your liver, used to replenish liver glycogen, and for formation of triglycerides (fats!). Unless you’re eating literal pounds of fruit per day, ye have nothing to worry about. So, eat that bowl of cherries that’s been taunting you.

Potato, potato.

If I’m not mistaken, potatoes have been a staple of the human diet since the dawn of time. Cheap, resilient to all but the great potato famine, and plentiful. In our modern world, where every faux-health scare needs a scapegoat, potatoes have been the sacrificial lamb time and time again. Similar to fruit, unless you’re eating pounds of potatoes each day, not lifting, and not eating much else, potatoes will only do you good. Because, vitamins, minerals, and all that good shit.

Lemme be crystal clear.

Unless you have a pre-existing kidney issue, eating an appreciable amount of protein each day will not do you any harm.

If there’s one essential nutrient you need above all else, it’s protein. This, I assure you.

Now, if you’re eating in excess of 500 grams of protein per day, yeah, that may strain your kidneys. But, that’s a shit-ton of meat, no matter how you look at it.

(For context, I eat 220g of protein each day).

Coconut oil, oh, coconut oil.

Aside from not putting you in the hospital, coconut oil is a great, readily accessible fuel source, delicious to cook with, does wonders for your skin, and apparently you can solve any problem in your life by slapping some coconut oil on it.

Just don’t buy into the idea that putting two tablespoons of it in your morning coffee constitutes a “fat loss” beverage.

At a basal level, calories are calories, and too many, no matter where they come from, will cause fat gain.

The moral of this here story?

Much of the nutrition advice you see perpetrated is twisted to fit someone else’s agenda, draws on poorly executed studies, often heavily biased, and applies to all but a select few in the population.

True nutritional success lies in understanding what foods you enjoy, those which make you feel good, fit into your lifestyle (few can whip up a tomahawk steak each day), and ensure that you’re eating enough (or little enough) to move towards your ideal physique, and a state of optimal health.

Word up.

Yours in MASS,

_Meathead Mullan

PS. Again, when you reduce nutrition advice down to it’s simplest form, it’s about taking the time to find foods and amounts that work for you — not blindly following the crowd, hoping you’re moving in the right direction.

Alas, most people aren’t willing to do this, or don’t know where to begin.

Thus the reliance on inherently poor advice.

Lemme tell you again, you’re best served to ignore any nutrition advice from the media, people who don’t practice what they preach, and to question everything (yes, even me).

I do suggest you take the time to educate yourself, and find what works for you.

Which is something that we dive deep into within the halls of Mullan’s Meatheads: