Chuck Personal Training CityFitness Nelson

30/09/2025

Somehow in 2025 we’re still out here calling butter a “superfood.” 🤦‍♂️

The butter literature shows neutral to slightly higher all-cause mortality and no protective effect for CVD. (PMID: 27355649)

Butter is concentrated saturated fat, which reliably raises LDL-C in controlled feeding trials. (PMID: 12716665)

And LDL-C isn’t just a marker — it’s a causal driver of atherosclerotic CVD. (PMID: 28444290)

Not only is LDL causative, you can LITERALLY draw a straight line through lifetime exposure to LDL and the probability of a cardiovascular event! The more LDL you are exposed to, the greater the risk of a CVD event and CVD death(PMID: 23083789)

When you replace SFA with PUFA, CHD events drop in RCTs (~19% in meta-analysis). (PMID: 20351774)

A Cochrane review of long-term trials found fewer combined CVD events when people cut saturated fat (often replacing it with PUFA or carbs). (PMID: 32827219)

RCTs also show butter raises LDL more than cheese (food-matrix effect). (PMIDs: 28251937, 22030228)

Butter can fit in a balanced diet — but calling it a health food is a stretch. If your goal is heart health: lean toward unsaturated fats, fiber, plants, and adequate protein. 🫀

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Confused about what matters MOST for DIET SUCCESS? Our diet priority pyramid can help clear some confusion!⁠ ⁠
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▪️ADHERENCE - This is ranked BEFORE the others because no matter how perfect the diet is on paper, if you can't adhere to it the rest doesn't matter! ⁠
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▪️50% CALORIES - Total calorie balance is the MAIN DRIVER of body comp change! In order to lose tissue or gain tissue, you have to be in a net negative or positive calories balance.,⁠
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▪️30% MACROS - Macronutrients come AFTER total calories, and while calories dictate tissue loss, macros can have a big impact on WHAT that tissue is. If you are dieting but eating no protein, expect LOTS of muscle loss in the process!⁠
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▪️10% TIMING - Timing of nutrients only makes up about 10% of the success of body comp change, so while it can be used to optimize performance, don't feel like you fail if you can't perfectly time everything!⁠
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▪️5% FOOD COMPOSITION - This refers to the sources of macronutrients you consume, things like the quality of the protein, carbs, and fats you eat. For health⁠
outcomes, food composition plays a much larger role, but for body comp, it simply doesn't matter as much as some will make it out to be!⁠
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▪️5% SUPPLEMENTS & HYDRATION - While dehydration can negatively impact performance, most people can simply drink to thirst and be good! Supplements can provide a small extra edge, but they are just that, supplemental! ⁠
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Have any questions? Comment below! ⁠
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07/04/2023