Fats/sugar/sodium/protein etc - what's the deal?

Doesn't effect weight loss, just need a good balance of them. If you are a weight lifter the protein needs to go RIGHT up. If you do cardio regularly not so much but probably a bit higher. Sodium can lead to high blood pressure so you want low levels of sodium. Fats you want a good mix of mono unsaturates and poly unsaturates, avoid trans fats at all cost and try and keep a low level of satured fats. Sugar while in a caloric surplus spikes your insulin and makes your body store fat. This is only good right after doing weight work as it starts repairing your body aswell. However you want as much complex carbs and as little sugar as possible.

Doesn't effect weight loss, just need a good balance of them. If you are a weight lifter the protein needs to go RIGHT up. If you do cardio regularly not so much but probably a bit higher. Sodium can lead to high blood pressure so you want low levels of sodium. Fats you want a good mix of mono unsaturates and poly unsaturates, avoid trans fats at all cost and try and keep a low level of satured fats. Sugar while in a caloric surplus spikes your insulin and makes your body store fat. This is only good right after doing weight work as it starts repairing your body aswell. However you want as much complex carbs and as little sugar as possible.

Wow, so many things I need to say, where to start?

There's nothing wrong with saturated fats. There is no scientific evidence that prove saturated fats are bad for you. In fact, the Tokelau people consume 40%-50% of their entire calories just from saturated fats and they are one of the healthiest populations in the world.

The post workout nutrient window is just broscience and has no scientific evidence to prove its existence, eat whenever you want, just hit your macros and calories by the end of the day.

The Glycemic Index which separates carbohydrates into complex carbs and simple carbs is only relevant to diabetics who need to worry about their blood glucose level. It makes zero difference in terms of body composition if your carbs are complex carbs or simple sugars. In terms of body comp, a carb is a carb. Any insulin spike causing fat storage, will just lead to that stored fat being broken down and used later in the day if you are eating at maintenance of at a deficit. The only time you should be eating in a caloric surplus is if you are trying to put on muscle, and sugar will not necessarily lead to fat storage on a surplus, only time that happens is if you are sedentary, and your muscle glycogen stores are completely full.