The creator states that science evolves and that, based on new evidence, he has revised his positions on several nutritional and performance topics (meal frequency, fasted cardio, LDL cholesterol, dietary supplements such as BCAA and glutamine, sugar, high-fructose corn syrup, and saturated fats).

noli's read

The creator here highlights the importance of updating knowledge in light of new data. For each of these topics, the scientific literature has indeed progressed: for example, meta-analyses and randomized controlled trials (RCTs) show that fasted cardio does not outperform fed cardio for fat loss if calories are equivalent, and that isolated BCAAs do not improve muscle protein synthesis in the presence of sufficient complete protein intake. Regarding LDL cholesterol and saturated fats, Mendelian randomization studies confirm the linear effect of LDL exposure on cardiovascular risk, making the initial (often more permissive) position obsolete. Regarding sugar and corn syrup, research indicates that they are not specifically 'fattening' outside of an overall caloric surplus. These changes reflect an alignment with the current scientific consensus, based on a rigorous reading of RCTs and systematic reviews.

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016
3. 3GBD 2016 Alcohol Collaborators 2018
4. 4Biddinger KJ et al. 2022
5. 5van de Luitgaarden IAT et al. 2022
6. 6Malik VS, Hu FB 2019
7. 7Yang Q, Zhang Z, Gregg EW, et al. 2014
8. 8Westwater ML, Fletcher PC, Ziauddeen H 2016