Book Review: Saturated Facts by Dr. Idz – A Deep Dive into Nutrition Myths
This may come as a surprise—but I’m not much of a book reader, at least not when it comes to novels. After working through 2-3 peer-reviewed articles, reading daily nutrition briefings, sorting through countless emails, and keeping up with the news, my eyes need a break. More often than not, I turn to podcasts instead.
However, I genuinely enjoyed Dr. Idz’s new book, Saturated Facts. His casual and frank approach to busting diet and nutrition myths, along with his breakdown of trending nutrition research, made for an enjoyable and informative read—something I actually looked forward to at the end of the day.
Read on as I share the book’s highlights and the sections that really hit home for me.
Who is Dr Idz?
Dr. Idrees Mughal (or Dr. Idz, for short) is UK-trained NHS medical doctor with a master’s degree in nutritional research and board certification in lifestyle medicine. He is widely recognized for his evidence-based approach to debunking health and nutrition myths, particularly on social media platforms like Instagram and TikTok.
He also delivers educational workshops and lectures at schools, universities, and health institutes across the UK. Saturated Facts is his first published book. Who knows how he finds the time for all this between his hospital shifts!?
What Is Saturated Facts About?
Saturated Facts is a conversational guide to debunking common myths in nutrition, fitness, and weight loss. Dr. Idz breaks down misconceptions, viral trends, and misleading health claims to help readers make informed decisions about their health.
Part 1: Common Diet Myths
In Part 1, Dr. Idz takes a deep dive into popular dietary myths that continue to spread online, tackling common questions such as:
- Are carbohydrates really harmful?
- Am I consuming enough protein?
- Should I be worried about inflammation?
- Do calories actually matter?
- Do any diets truly work?
This section really resonates with me because I often tackle the same questions in my own nutrition counseling practice. If I had a dollar for every time someone asked me how to “detox,” I’d be pretty lucky! It was great to pick up some quick, science-based one-liners to respectfully counter misconceptions.
Part 2: Setting the Record Straight
In Part 2, Dr. Idz sets the record straight on the biology of weight gain, weight loss, and metabolic health. He explains how factors like hormones, energy balance, and lifestyle choices influence long-term weight management.
He also highlights the complexity of obesity, emphasizing that it is erroneous to place sole blame on an individual for their excess weight. Factors such as childhood trauma, geographic location, food environment, and physical activity levels all play a role—considering these before assigning blame is crucial.
By acknowledging the complexity of obesity, sustainable weight loss becomes achievable. Ultimately, there is no one-size-fits-all diet or fasting approach—success relies on commitment and consistency.
Part 3: New Science
My favorite section of the book is Part 3, where Dr. Idz explores new and emerging research in the field of nutrition. This section highlights how advancing science continues to shape our understanding of nutrition’s impact on overall health and well-being, covering topics such as:
- Chrononutrition and sleep – How meal timing and circadian rhythms affect metabolism
- The gut microbiome – The role of gut health in digestion, immunity, and inflammation
- Mental health and nutrition – The connection between diet and conditions like depression and dementia
Chrononutrition has been of particular interest to me, as I’ve been receiving more questions lately about intermittent fasting windows and fasting in general. Dr. Idz summarizes the science, suggesting that, in general, it’s best to consume the majority of calories in the morning and afternoon. If choosing to participate in fasting, it’s more beneficial to stop eating earlier in the day rather than delaying the first meal until noon or later.
He also emphasizes the importance of maintaining a regular eating schedule and avoiding high-calorie meals during the “danger zone” of 1 a.m. to 4 a.m.—a key consideration for shift workers.
Bonus Sections
The book concludes with a bonus section on practical strategies for evaluating scientific research and distinguishing fact from misinformation when reviewing health claims. Dr. Idz includes a fantastic chart outlining the hierarchy of evidence, with descriptions, strengths, and limitations. The top three tiers, considered the most reliable sources of evidence, include:
- Meta-analysis/Systematic Review – A comprehensive analysis of multiple studies on the same topic, providing an unbiased overview. Essentially, it’s a study about other studies.
- Literature Review – A researcher compiles and summarizes available evidence on a specific topic.
- Randomized Controlled Trial (RCT) – Researchers recruit individuals and directly test the effect of an intervention in a controlled setting.
At the bottom of the hierarchy, the least reliable forms of evidence include:
- Expert opinion – A qualified expert offering a rationale or hypothesis, but without supporting data from controlled studies.
- Anecdote – An individual’s personal experience, which, while valuable, does not constitute scientific evidence.
While anecdotal experiences are important in research (for example, noting that a drug is effective but causes intolerable side effects), they represent just one perspective and should not be the sole basis for conclusions.
Final Thoughts & Recommendation
Saturated Facts is an engaging, evidence-based guide that cuts through nutrition misinformation. Dr. Idz simplifies complex science, making it accessible for both health professionals and anyone looking to make informed dietary choices.
A key takeaway is that there’s no one-size-fits-all diet—sustainable health comes down to balance, consistency, and evidence-based decisions.
I highly recommend Saturated Facts to anyone looking to debunk nutrition myths, understand weight management science, or take a more informed approach to diet and health.
