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Saturated Fat: Friend or Foe?

“The next time you eat a piece of buttered toast, consider that butter is actually the more healthful component.”

-Harvard professor David Ludwig

buttered toast.gif

Although buzz words like “paleo,” “primal,” “gluten-free,” and “low-carb” are becoming mainstream, people still have tough time overcoming their fat-phobias, and especially saturated fat-phobias.

Last summer, I did a little self-experiment and started my mornings with around 400 calories of pure saturated fat in my coffee and ended up dropping from 12% body fat to 8% in a few months!

Bulletproof Coffee.jpg

That’s a story for another day, though!

Here’s a few more "scientific" saturated fat nuggets that might come as a surprise to you.

  • It is time to bust the myth of the role of saturated fat in heart disease.”

  • British Medical Journal (2013)


  • “...the relative effect of dietary saturated fat on CVD risk requires reevaluation.”

  • The American Journal of Clinical Nutrition (2010)


  • Saturated fats are almost always the safest for cooking at high temperatures due to their high smoke points and stable nature


  • Testosterone is reduced if less than 40% of your calories come from fat

  • Testosterone is reduced if you cut out saturated fat in favor of unsaturated

  • ​Journal of Steroid Biochemistry (1984)


Don’t be afraid of saturated fat from the following sources

  • Pasture-raised beef, chicken, pork, eggs, etc

  • Butter from grass-fed cows

  • Unrefined coconut oil and other coconut products

  • Unrefined palm oil

  • Various nuts

Consider making simple switches to your grocery store protocol

  • The 2% or full-fat yogurt option vs the 0% option

  • Whole eggs instead of egg whites

  • Whole milk vs skim

  • Buying nuts for snacking

Cook with a saturated oil

  • Coconut

  • Butter

  • Palm

  • Etc.

If you want my FREE eBook, “10 Secrets Learned from Training 100+ Pro Athletes at Cressey Sports Performance,” be sure to sign up for the free newsletter below and I'll get you hooked up!

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