Why 10 Eggs a Day is Fine: The Science of Cholesterol & Heart Health

In this episode, I’m breaking down one of the biggest nutrition myths: that eggs are bad for your heart. For decades we were told to fear cholesterol, but science now tells a very different story. I’ll walk you through the history, the studies, and the truth about how eggs actually impact your health (spoiler: they're not the enemy!).

TIME STAMPS

00:00 - Intro
00:52 - What’s Actually Inside an Egg
02:22 - Where the Fear of Cholesterol Came From
03:08 - The Ancel Keys Study and the Big Fat Mistake
04:23 - How the Low-Fat Movement Took Over
06:34 - The Framingham Study and More Fear of Cholesterol
07:44 - The Problem with Low-Fat Guidelines
08:05 - What the Research Missed (and Manipulated)
09:00 - Correlation ≠ Causation in Nutrition Studies
10:09 - Why Old Guidelines Persisted for Decades
10:35 - What Cholesterol Really Is and Why You Need It
12:44 - Meta-Analysis: Eggs Don’t Increase Risk
13:37 - The 2015 Shift in US Guidelines
15:20 - How Heart Disease Really Works (2 Key Factors)
16:11 - Study: Eggs Lower Inflammation in Diabetes
16:59 - Avoid These Fats (Trans Fats Warning)
17:44 - Why Glucose Spikes Harm Your Arteries
19:18 - Blood Tests That Actually Predict Heart Risk
20:42 - Eggs as Nature’s Multivitamin
21:44 - Free Protein Calculator & PDF