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Making Healthy Choices: Fat


Nothing like fresh, organic olive oil - am I right?

In this article you will learn:

  • How to make healthy choices for fat sources

  • What various options are and what to look for

  • The top things to avoid when it comes to dietary fat decisions

Lazy Author Alert:

This article is based on research and years of practice, but if you want the full gory details then grab yourself a copy of my book, Dance Your Way Through Life: A No Bullshit Guide to Hacking Your Body, Mind & Soul for Success, where I share precise action plans, over 1500+ scientific references and a lot of nerdy biohacking goodies. Plus, you also get 30 minutes with yours truly to hash out your goals, so it's totally worth it.


The Details:

This is going to be Part 2 of a 4 Part series. I will link the next article at the end. If you need help implementing these principles, don't be afraid to reach out. Below are my guiding rules for making healthy, lifelong choices with fats. Yum!


  • Remove inflammatory fats from your diet that are high in polyunsaturated fat like canola oil, soybean oil, vegetable oil and safflower oil. If you use sunflower oil, make sure it is “high oleic” and all of your oils should be organic and from a reputable source. Try to limit your intake of polyunsaturated fats from foods and get to know which ones are the major offenders from what you like to eat.


  • Try to store your oils in dark, glass containers and avoid using plastics as those can leech into your oil.


  • Consume predominantly high quality saturated and monounsaturated fats like avocados, coconut oil, avocado oil, olive oil, grass-fed ghee and butter.


  • Make sure that your beef is grass-fed, eggs and pork are pasture raised and try to avoid poultry or minimize it. Eat fatty fish that is wild caught like salmon, mackerel, herring and sardines, but try to get them fresh more of the time than canned. If they are canned, make sure it’s not in canola or soybean oil.


  • Avoid fast food and deep fried food as these are loaded in toxic, inflammatory fats. Also avoid “fake” butter, margarine and dairy imitations because they are loaded with inflammatory plant oils.


  • Invest in a high quality Omega 3 supplement. Research suggests that Omega 3 from algae sources is absorbed by the body better than down-the-line sources like krill(1) which can also be contaminated with mercury and other toxins. Because algae is the first in the chain to produce the Omega 3, it is a preferable source to obtain this vital nutrient. For a high quality supplement that fits these parameters, check out this one.