Best Healthy Fat Sources- (You May Be Surprised…)
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so when we think of eating fat we think of an oil a fat just a simple fuel right we don’t really think of fat as having vitamins minerals and properties from a health perspective it’s so easy to just PLASA PHY fat into one category but there are so many different kinds of fats I mean we know omega-3s exist right so why don’t we take a look at different foods that have different fat profiles to determine what the healthiest fats are for just overall health now this doesn’t matter if you’re on keto or if you are not on keto or if you’re doing any other kind of diet regimen it just doesn’t matter these are just healthy fats in general to explain the diversity you don’t want to just eat one kind of fat so these are part of the combinations of fats that I recommend getting just sometimes throughout the week to just get good healthy sources hey go ahead and hit that red subscribe button then hit that little bell icon to turn on notifications so you know whenever I go live or post a new video I’m also going to give you a little product recommendations along the whites here just to make life easy for you so the first fad that I think is absolutely underrated is going to be fat that comes from macadamia nuts people think that because macadamia nuts tastes super good that they don’t have a good quality fat numb the fact is they are very high in what is called palmitoleic acid on palm to laic acid is an Omega 7 that does some really powerful things first and foremost Omega 7s make Omega threes more readily available they’re sort of a competition system going on in the body that essentially when Omega 7s come into play Omega threes become more readily available so if you’re trying to get more power from the high quality Omega 3s you eat having a little bit of macadamia nuts alongside them can actually increase the potency of the Omega threes but additionally it increases what’s called CCK for those science nerds out there that’s cholecystokinin CCK helps you feel satiated it up regulates when we’re full so when we have just a small amount of macadamia nuts we have this increase in CCK which is great for our waistline great for losing weight right now the other fat that is in macadamia nuts is going to be Omega 9 Omega 9 S or oleic acid so Omega 9 trigger something really cool in the body called oliel ethanolamine or OE a this.o a activates some genetic passages so basically a pathway known as PB a are we dramatically improve satiety as well so basically we get a big benefit of satiation some fat burning but then we also get the utilization of omega-3s a lot better now there’s one other thing that macadamia nut oil or macadamia nuts do and that’s it stimulates lipolysis specifically from the white adipose tissue so we have white adipose tissue and brown adipose tissue brown adipose tissue helps the metabolism right we want brown adipose tissue it gets our core body temperature up white adipose tissue is the unsightly belly fat so what this does macadamia nuts sort of helped the fat burning come from the unsightly white tissue versus the brown tissue so very powerful thing now when it comes to magnets usually Royal Hawaiian is probably the best brand that I would recommend okay then when it goes down to the next fad we’re talking about avocados seems kind of generic sure avocados are a healthy fat but let’s talk about why remember that oleic acid I talked about that Omega 9 avocados are 77% oleic acid which means you are getting huge fat burning properties huge satiety effects say huge increases of oay into the body now additionally the other fats and the other nutrients that are there are high amounts of vitamin E people think vitamin E is great for the hair skin and nails and all that stuff but vitamin E inhibits protein kinase C but also inhibits what’s called cyclooxygenase enzyme – have you ever taken ibuprofen or aspirin before you take that to try to reduce cox-2 to reduce pain did you know that vitamin E from a natural source can help with that – so it modulates inflammation by targeting what’s called interleukin 6 so if you have joint pain or if you’re just stiff and you just feel brittle actually having some avocados with your breakfast could be a great way to go so I recommend avocados in the morning because it can modulate inflammation throughout the day okay now when it comes down to avocados I don’t know there’s lots of different brands in there I usually try to go for the Hass avocados whenever possible they’re just a little bit higher quality next up on the list is gonna be sardines now I know some of you are cringing at the camera right now and some of you might be saying yes I told you sardines are one of the highest omega-3 fish that you can get and the smaller that you go the lower you get on the food chain the less contamination there is so yes they’re in a can but most of the cans are BPA friendly these days and you’re really not a lot of just negative byproducts from the cans so with sardines you have more DHA than you do EPA okay you’ve got 750 roughly milligrams of what’s called docosahexaenoic acid DHA and you have about 300 to 350 milligrams of EPA eicosapentaenoic acid both are good omega-3s but DHA is the more desirable valuable one it’s the one that can go into the brain 90% of the fats in our brain are DHA which means if you want good brain health if you want to think clearer you want to have DHA so sardines are phenomenal there you can go with other fish but the thing is you’re not going to get that same fatty acid profile now there is an acronym I want you to remember and that is smash okay that’s gonna stand for sardines mackerel and CH o V’s salmon and herring those are the best fish that you could eat when it comes down to fatty acid profiles so highly recommend that the nice added benefit that we get from sardines we get a good amount of selenium which is going to help the liver convert t4 into t3 so it’s taking in active thyroid into active thyroid hormone therefore revving up your metabolism a little bit so when it comes down to sardines there’s a few different brands out there I usually recommend getting sardines that are in water not an oil that way you’re sticking with just the fats from the fish not the additional oils that are added in like soybean or canola or some of these other ones wild planet makes a pretty good brand of sardines I usually try to look for that one whenever possible okay next up is going to be a weird one but I’m telling you it’s going to make a big difference especially especially if you’re doing a low carb diet and that is bone marrow I don’t expect you to just eat straight-up bone marrow I really don’t but if you cook soup and you make it from bones you’re going to get the fats from the bone marrow bone marrow is like 85 to 90 percent fat to begin with it’s the soft fatty tissue that’s inside a bone now it has so many minerals so many vitamins so many different properties that are fat soluble that we wouldn’t get elsewhere it’s a really really interesting stuff so it’s very high in what are called short chain fatty acids and it helps what’s called butyrate butyrate is a short chain fatty acid within our gut that feeds our cells within the lining of our gut we don’t get this from plants we have to get these kind of fats from animal sources like this and bone marrow is a really simple way to do it because you can just make broth right so these short chain fatty acids that what are called lipopolysaccharides lipopolysaccharides leave the gut enter the blood and trigger inflammation okay inflammation leads to weight gain inflammation leads to just general malaise and lethargy and feeling that garbage so very important that you do your best to get these short chain fatty-acids if you can’t get bone marrow eat some ghee eat some like really high quality animal fat that’s coming in that way organic something that’s not going to be totally riddled with a bunch of other pesticides or hormones or other things now additionally with bone marrow you have a high degree of what’s called a dino pectin identity in sort of it’s a hormone that affects our insulin sensitivity and it stores a lot of times in the fatty tissue in the bone so when we consume it from another animal it has an effect for us too it helps us out with our dinner pectin levels which helps us out with fighting insulin resistance and potentially even fighting diabetes it’s pretty interesting stuff but I think the biggest pieces of evidence that are out there are surrounding the world of stem cells in bone marrow so lymphoid stem cells blood cell stem cells things that help grow new blood cells and new parts of the lymphatic system new cells in the lymph system this is very important so if your blood cells are let’s just say for generalization sick right you need new blood cells you need new life well we need stem cells and we get that from bone marrow so anyway I don’t expect you to just eat bone marrow I would recommend consuming bone broth or there are bone marrow capsules that have like powdered bone marrow a company called antler farms I know makes some some really good bone marrow capsules I went ahead and I put a link down below in the description so you can check them out ok the next one that I want to mention is going to be olive oil now I’m not gonna spend a lot of time on although because we know the benefits right but the big thing I’ll talk about with olive oil is the monounsaturated fat which means we get all the properties of a non saturated fat but in a little bit less stable that we could actually drizzle lots of stuff okay now you should not cook with olive oil okay olive oil is not stable enough to cook with it will denature but that doesn’t mean it’s a bad oil that just means it’s a little bit more fragile but fragile oils can be really good fish oil is fragile you don’t want to cook in fish oil right but you consume it so olive oil is designed to be drizzled on some stuff very high antioxidant properties which means when you’re consuming a lot of fats you’re starting to introduce all these different fats in your diet you have a good degree of what’s called lipid peroxidation that could occur the peroxidation is where the fat’s can essentially go rancid inside your body causing inflammation so that means you need fats like olive oil that have fat bound reactive oxygen species scavenging effects to basically circulate and stop that effect so olive oil definitely a little bit you know here and there you don’t need to load up with it I recommend getting a good diversity of fats the next one is one that you would definitely expect Thomas to Lauer to talk about and that’s gonna be coconut oil but it’s not because of the MCTS people talk about coconut oil because there’s these things called medium chain triglycerides and they’re really good for ketosis and stuff like that but no I’m more interested in the lauric acid effect 50% of coconut oil is lauric acid when you consume lauric acid it gets acted upon by enzymes in the body and converts into something very powerful called mono Lauren which is antibacterial antimicrobial and restores your gut the benefits of coconut oil our digestive more than anything and if you’re worried about the fact that coconut oil is a saturated fat because you’ve seen some stuff out there there’s a meta-analysis from Japan that took a look at 21 different studies with over three hundred forty eight thousand participants and they found that there was no correlation between an increase in heart disease and stroke in those that consumed the high amount of saturated fat or those that consumed the low amount of saturated fat it’s not the saturated fat that see issue it’s inflammation and sugar that’s the issue coconut oil if anything is going to combat some of these negative gram-negative bacteria that could cause inflammation and other bad things within our body the last thing that I want to add in to make it fun is dark chocolate you know dark chocolate is a fad if you get good old just baking chocolate no sweeteners nothing in it you’d a good combination of saturated fats that your body can utilize and monounsaturated fats when I need a little snack and I want to pick me up I munch on unsweetened baking chocolate because I’m getting a diversity of fats with antioxidant effects but I’m also getting an endocannabinoid effect I’m getting an effect that actually makes me feel good you actually do get an endorphin rush from chocolate and there’s nothing wrong with it so it’s gonna say she ate you because your mind is satiated and basically you’ve got this effect on your mind or you don’t feel like you need to eat so you combine macadamia nuts with a little bit of chocolate you got a perfect little snack right there anyhow I hope that this gave you a different perspective on fats okay that they’re all not the same you can’t just go have soybean oil and it’s the same as olive oil you can’t just have macadamia nuts and it’s the same as walnuts okay they’re all different and these are my picks for just a healthy lifestyle I could go into detail at the other fats and talk about benefits and cons but let’s keep it simple for two so as always make sure you keep it locked in here in my channel and I’ll see you in the next video
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Best Healthy Fat Sources – (You May Be Surprised…) – Thomas DeLauer
So, when we think of eating fat, we think of an oil, a fat, just a simple fuel, right? We don’t really think of fat as having vitamins, minerals, and properties, from a health perspective. It’s so easy to just classify fat into one category, but there are so many different kinds of fats. I mean, we know Omega-3’s exist, right? So, why don’t we take a look at different foods that have different fat profiles to determine what the healthiest fats are for just overall health.
Now, this doesn’t matter if you’re on keto or if you are not on keto or if you’re doing any other kind of diet regimen, it just doesn’t matter. These are just healthy fats in general to explain the diversity. You don’t want to just eat one kind of fat. So, these are sort of are the combinations of fats that I recommend getting just sometime throughout the week to just get good healthy sources.
So, the first fat that I think is absolutely underrated is going to be fat that comes from macadamia nuts. People think that because macadamia nuts taste super good that they don’t have a good quality fat in them. The fact is they are very high in what is called palmitoleic acid.
Now, palmitoleic acid is an Omega-7 that does some really powerful things. First and foremost, Omega-7’s make Omega-3’s more readily available. There’s sort of a competition system going on in the body that essentially when Omega-7’s come into play, Omega-3’s become more readily available.
Now, the other fat that is in macadamia nuts is going to be Omega-9’s. Omega-9’s or oleic acid. So, Omega-9’s trigger something really cool in the body, it’s called oleoylethanolamide or OEA.
So, basically, a pathway known as PPAR, which dramatically improves satiety as well. So, basically, we get a big benefit of satiation, of some fat burning, but then we also get the utilization of Omega-3’s a lot better. Now, there’s one other thing that macadamia nut oil or macadamia nuts do, and that’s, it stimulates lipolysis, specifically, from the white adipose tissue.
People think vitamin E is great for the hair, skin and nails and all that stuff, but vitamin E inhibits protein kinase C, but also inhibits what’s called cyclooxygenase enzyme-2. Have you ever taken ibuprofen or aspirin before? You take that to try to reduce COX-2, to reduce pain. Did you know that vitamin E from a natural source can help with that too? So, it modulates inflammation by targeting what’s called interleukin-6.
Okay. The next one that I want to mention is going to be olive oil. Now, I’m not going to spend a lot of time on olive oil because we know the benefits, right? But the big thing I want to talk about with olive oil is the monounsaturated fat, which means we get all the properties of a non-saturated fat, but in a little bit less stable that we could actually drizzle on some stuff.
Liquid peroxidation is where these fats can essentially go rancid inside your body causing inflammation. So, that means you need fats like olive oil that have fat bound reactive oxygen species scavenging effects to basically circulate and stop that effect. So, olive oil definitely a little bit here and there. You don’t need to load up with it. I recommend getting a good diversity of fats.
There was a meta analysis from Japan that took a look at 21 different studies with over 348,000 participants and they found that there was no correlation between an increase in heart disease and stroke in those that consumed a high amount of saturated fat or those that consumed a low amount of saturated fat.
It’s not the saturated fat that’s the issue. It’s inflammation and sugar that’s the issue. Coconut oil, if anything, is going to combat some of these negative, gram negative bacteria that could cause inflammation and other bad things within our body.
Anyhow, I hope that this gave you a different perspective on fats. Okay. That they’re all not the same. You can’t just go have soy bean oil and it’s the same as olive oil. You can’t just have macadamia nuts and it’s the same as walnuts. Okay. They’re all different, and these are my picks for just a healthy lifestyle. I could go into detail with the other fats and talk about benefits and cons, but let’s keep it simple for today. So as always, make sure you’re keeping it locked in here on my channel and I’ll see you in the next video.