Hey everyone, today’s post and subsequent video is about an extremely important topic, eating healthy fats!!!!

The key to remember is not to be afraid of any one single food group. Vegans freak out about animal based proteins for no good reason, ketogenic diet people are afraid to eat a handful of pineapple, and most normal people are afraid of the demonized fat!!!

The reason most people believe fat is bad is because it was (falsely) demonized in the 70s largely by the sugar lobby. Saturated fats such as butter, coconut oil, and animal fats from clean animal sources were said to be the cause of heart disease and higher LDL (bad) cholesterol levels.

The industries that benefited from these amazing sources of healthy fats being demonized were largely commercial agriculture such as Soy, Corn, Canola and butter replacements that are filled with garbage oils devoid of nutrients and low-fat products loaded with sugar hit the market.

Check out any Low-Fat yogurt and you’ll find 20g of sugar simply to make it palatable! The simple fact is that for something to taste good, we cannot take out all of the fat, and the fact of the matter is that we are not meant to avoid fat!

Fat gets broken down by the body into Ketones, much like carbohydrates get broken down into sugars and glucose. Recent research shows ketones are a great source of fuel for the brain. Fat is a great source of flavor and energy in dishes.

Fat contains 9 calories per gram, over twice as much as protein and carbs per gram (4) but do not let this scare you! Calories are NOT everything when it comes to eating healthy. The fact of the matter is that most people let their blood sugar swing wildly out of control, oftentimes because they eat too many carbohydrates without enough proteins and fats, thus causing their blood sugar to crash and spike.

Think about someone’s typical breakfast – oatmeal, coffee, and a banana. Almost all of this is going to turn into glucose and sugar in the body. Take the same meal and add a tablespoon of coconut oil, 2 eggs and maybe some greens and we have a much healthier alternative that will keep that same person full for hours.

The key is that fat helps you FILL UP during meals! You should finish a meal feeling full and satisfied, and avoiding fats only ensures that within an hour or two you will crash and crave more carb loaded snacks or sugary sweets or coffee.

The only fats that are bad are the heavily processed, industrialized and most often genetically modified seed oils, especially Soy and Canola. Look at any package of processed junk food and you’ll find nearly every time Soy and Canola oil, these oils are wreaking havoc on our health. Fried foods are also especially terrible for our health because they create trans fat and hydrogenated oils. Avoid eating fried foods at low quality restaurants of fast food places.

Here are a list of healthy fats to add to your diet.

  • Extra Virgin Olive Oil
  • Organic Coconut Oil
  • Seeds such as Hemp, Chia, Flax
  • Avocados and Avocado Oil
  • Grass-fed Butter and Ghee
  • Grass-fed Red Meat
  • Fish and all Seafood
  • Nuts
  • Egg Yolks


Typically one does not over-consume a nice filet of salmon and a big serving of avocados drizzled with olive oil served over a bed or arugula.  We can eat foods like this until we get out fill, our body tells us when we have enough.  The problem is when we eat too many refined carbs or even complex carbohydrates without adding enough protein and fat if our metabolic type requires it.

Think of how you feel after eating a giant bowl of pasta – probably bloated and lethargic, yet it seems you could eat it forever and it sends off a feeding frenzy.  If you instead had just a tiny bit of pasta, added in some chicken, and drenched it in olive oil and avocados you would fill up quicker and have a more balanced meal.

In the same token most people skip lunch or eat a very low calorie salad or a sandwich loaded with bread and processed meats or some other crappy meal.  That same person would be much better served by taking the time to cook up a grass-fed steak and some veggies.  Again healthy meats and fats are not the foods we overeat, you never hear anyone binging on steak and brocolli, it is always about pastries, ice cream, and doughnuts.

By adding more healthy sources of fat we also will get a glow to our skin (yes our skin needs healthy oils) our hair, and your brain will work MUCH better.  As I reference in my video, think about the absurd amount of ADD and hyperactivity in kids brains these days.  Most of them to not eat a single healthy fat or protein all day and their parents wonder why their brains are going haywire in school, as cited in my video the brain is SIXTY (60%) FAT!!!  Without it you cannot think straight!

So do your diet, figure, brain, and health a favor and eat more healthy fats and check out my video below!!!


As always feel free to email me at michaelsiebercpt@gmail.com for resources or questions.