Macro Myths: Fat - Is It Actually Bad for You?

Macro Myths: Fat - Is It Actually Bad for You?

Macro Myths Series: Part 4

For years we were told fat was the problem—fat-free yogurt, fat-free cookies, fat-free everything. But we ended up more exhausted, hormonally imbalanced, and hungry than ever.

In this episode of Tired Mommy Revival, we’re flipping the script on fat and getting clear on what your body actually needs. You’ll learn:

• Why fat is essential for hormone balance, brain health, energy, and vibrant womanhood.

• The major difference between good fats (like avocado, tahini, and olive oil) and the sneaky bad fats hiding in your pantry.

• How to tell if you're digesting fat well—and what to do if you're not (especially if you don’t have a gallbladder).

• What MCT oil does for your brain, how fat works with intermittent fasting, and why women need to approach fat differently.

• A peek at what a real, fat-friendly day of meals looks like for busy moms.

If you're tired of being confused about what to eat, this episode will help you tune out the diet noise and tune into God's nourishing design for your health.

Free Resource How to Build Crave-Worthy Salads: https://chavahwellness.com/free-resources-salad

 

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Episode Transcript

Jerusha Jantz, Holistic Wellness Coach for Christian Moms: Welcome to Tired Mommy Revival. (00:01):
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Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?

(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.

(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.

(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.

(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?

(01:49):
Let's do it, mama.
Today we're diving into one ofthe most misunderstood nutrients

in the entire health world (01:57):
fat.
Yep.
That word that used to make us all cringe.
Remember the days when everything hadto be fat free to be considered healthy?
Fat-free yogurt, fat-freecookies, fat-free dressing.
And yet somehow we ended up more tired,more bloated, and more confused than ever.

(02:19):
So today we're busting themyth that fat is the enemy.
We're digging into why your body actuallyneeds fat to function, especially as a
woman, and how the fats God designed arewildly different from the fake fats that
the food industry has been feeding us.
So grab your matcha, your coffee,or your toddlers leftover snack

(02:43):
and let's get into it, mama.
Here's the truth.
Your body is literally made of fat.
Your brain almost 60% fat.
Your hormones?
Yep, built on fat.
Even your cells have a fattyouter layer that helps them
communicate with each other.

(03:03):
So this idea that fat is somethingwe need to fear or eliminate is
not just outdated, it's damaging.
Fat supports brain function andmemory, hello, mom brain rescue,
hormone production, especially estrogenand progesterone, the absorption of

(03:23):
vitamins like A, D, E, and K, andstable energy and mood regulation.
Without enough fat women often experiencedry skin, brain fog, mood swings, painful
periods, and even fertility struggles.
And if any of that sounds familiar,you might not need another supplement.

(03:46):
Your body might just be cravingmore good fat on your plate.
So let's take a moment to zoom in on abuzzword you might have seen: MCT oil.
It stands for Medium Chain Triglyceridesand is often found in coconut oil.
The beauty of MCT oil is that it'ssuper easy for your body to digest.

(04:08):
It goes straight to your liverand is converted into quick
energy, especially for your brain.
If you've ever felt foggy or sluggish,especially in the morning, adding a
teaspoon of MCT oil to your coffeeor smoothie can be a game changer.
But a word of advice, start small.

(04:29):
Too much, too fast, can haveyou running to the bathroom.
So let's talk about goodfats versus bad fats.
Let's break it down simply.
God-made fats, the kind you wantin your kitchen and in your body,
include things like avocados, whichare a superstar for hormone health.

(04:49):
Nut butters like almond,cashew, and peanut.
Seeds like flax, chia, pumpkin, and hemp.
Olive oil, make sure it'sextra virgin and cold pressed,
and grass fed butter or Ghee.
Also things like fatty fish like salmonand sardines, coconut oil, tahini,

(05:11):
which is a ground sesame seed paste,which you can also find in hummus, and
MCT oil for brain clarity and energy.
Then they're the man-made fats, the onesthat can cause inflammation, hormonal
imbalance, and metabolic dysfunction.

(05:31):
That includes things like canola oil,soybean oil, vegetable oil blends,
hydrogenated oils and trans fats, andmargarine and shelf stable spreads.
These processed oils are often oxidized,highly refined, and found in nearly
every packaged food in the grocery store.

(05:54):
Think things like microwavepopcorn, frozen pizzas, boxed mac
and cheese, store-bought frosting,crackers, and yes, even those
quote unquote healthy granola bars.
They lurk in salad dressings, bakedgoods, and especially in deep fried foods
like french fries and chicken nuggets.

(06:17):
When you eat these fats, they canincrease inflammation in the body,
raise your risk of heart disease,interfere with hormone production,
disrupt cellular communication, andcontribute to insulin resistance.
So while fat isn't bad, thekind of fat absolutely matters.

(06:37):
So the healthiest thing that we can domamas, is to go through our pantries
and start taking out the bad fatsand adding good ones into our bodies.
But let's say that you starteating more healthy fats and you
realize that they make you bloated.
Listen up, this one's important.

(06:58):
If eating fat makes you bloated, sluggish,or nauseous, it might not be the fat.
It might actually be your gallbladder.
Your gallbladder stores bile, whichhelps you break down and absorb fats.
If your bile isn't flowing well,or if you've had your gallbladder
removed, fat digestion can be tricky.

(07:19):
Also, don't forget your liver.
A healthy liver is essential forproducing quality bile and keeping your
whole digestive system running smoothly.
If your liver is overburdenedwith toxins, processed foods,
or excess sugar, fat digestionwill be harder than it should be.
And like we mentioned before, ifyou've had your gallbladder removed,

(07:41):
then it's not gonna have the help ofyour gallbladder to produce that bile.
So it's even more important tomake sure that you have great liver
health in order to digest yourfats well and get the benefits of
all those fat-soluble vitamins.
So if you're feeling like fat ismaking you sluggish, there are

(08:02):
some natural foods that can help.
Make sure to eat bitter foodslike arugula, dandelion greens,
and drinking lemon water.
You can also take ox supplementsto support fat digestion.
And you can start with easier to digestfats like MCT oil to start off with.
If you've had your gallbladder removed,those bile salt supplements with meals

(08:26):
can make a big difference in how you'refeeling after eating, helping you get
the benefits of those healthy fatswithout such a big load on your liver.
So let's address the myththat fat makes you fat.
Can we put this myth to rest for good?
Eating fat doesn't make you fat.

(08:46):
Eating too many processed carbs,sugars and inflammatory oils do.
In fact, healthy fats keep you fullerlonger, help balance blood sugar, reduce
cravings, and support metabolic health.
When you combine fat withprotein and fiber, your meals
become way more satisfying.

(09:09):
No more grazing all afternoonand no more 3:00 PM crashes.
Just steady, sustained energy, whichwe could all use a little bit more of.
The thing is, is thatwomen especially need fat.
Low fat diets are especially dangerousfor women because fat is the raw

(09:29):
material for hormone production.
If you've ever tried to go low fatand ended up with mood swings, painful
periods, low libido, or troublesleeping, then your body might be
crying out for more healthy fats.
Whether you're in your fertile years,postpartum or perimenopausal, fat
plays a critical role in keepingyour hormones happy and balanced.

(09:54):
So what does a fat friendly day look like?
Let's talk real life.
Here's a day full ofhealthy, satisfying fats.
For breakfast, you could have scrambledeggs and grass fed butter, half an
avocado and some berries on the side.
For a snack, you might have Greek yogurt,make sure to get the full fat yogurt,

(10:15):
and you can have it with some chia seeds,berries, and a drizzle of almond butter
for that extra bit of healthy fat on top.
For lunch, you might go witha chicken salad with olive oil
and tahini dressing over grains.
If you listened to the episode about howto make crave worthy salads, you know
that I am a big fan of drowning yoursalad in a healthy homemade dressing,

(10:40):
because those healthy fats are so goodfor you and you don't need to hold back.
And you certainly don't need to measureyour olive oil in a tablespoon to make
sure you're not getting too many calories.
That's why we're counting macros, mama.
For dinner, you can have somethinglike wild salmon with roasted
veggies tossed in coconut oil.

(11:01):
And for dessert, you might have chiapudding, made with coconut milk,
and topped with some cocoa nibs.
It's easy, nourishing, and full of flavor.
Now let's bust one more myth.
Let's talk about cholesterol.
The old belief that dietarycholesterol equals heart disease has

(11:22):
been debunked by modern research.
In fact, it's sugar and refinedoils that are far more dangerous
to heart health than natural fat.
Cholesterol is a building blockfor hormones and is needed for
vitamin D production, cellularrepair, and brain function.
So stop fearing your fats, mama.

(11:45):
Now let's talk about one morebenefit of healthy fats in the body.
Let's talk about fasting fatand ketosis, because this is a
match made in metabolic heaven.
When you eat fewer carbs and morefat, especially in combination
with intermittent fasting, yourbody can start using fat for fuel.

(12:07):
That's right, eating fat in the rightway can actually help you burn more fat.
This is because it creates ketones,which is like jet fuel for your brain.
Some of the benefits of ketonesinclude steady energy without crashes,
incredible mental clarity, goodbyebrain fog, and natural fat burning.

(12:29):
Now, this does not mean you needto go on a hardcore keto diet.
It just means that pairing healthyfats with intermittent fasting can help
your body tap into its God designedability to burn fat efficiently.
But remember, when you're fasting,you need to fast like a woman.
Our hormones fluctuate throughout themonth, and we need to honor our cycle.

(12:52):
Some days you'll need more food, morecarbs, and shorter or no fast, and
that's not a weakness, it's wisdom.
So if you're going to fast and eatlow carb and really lean into the
protein, fiber, and healthy fats forthese ketone benefits, make sure that
you're doing it at the right time ofthe month and you'll be working with the

(13:14):
superpowers your body was created for.
Okay.
Let's cover some final thoughts.
Fat isn't the villain, it's theunsung hero of vibrant health.
God didn't mess up when he gave us olives,coconuts, wild salmon, and avocados.
It's the overprocessing, thesynthetic substitutes, and the diet

(13:38):
industry lies that mess things up.
So let's ditch the fear andstart enjoying fat again.
The right kinds and the rightamounts for the right reasons.
And hey, if you're ready to learn howto actually nourish your body, balance
your hormones, lose the weight forgood, and feel amazing again, check

(13:59):
out my Live Healthy Mama Course.
I'll teach you exactly how to eat, fast,detox, and heal your body in the unique
way you were made as a woman that workswith your design and not against it.
You can find the link in the show notes.
Also, if you want inspiration for howto nourish yourself as a busy mom today,

(14:21):
go grab my brand new free resource,How to Build Crave Worthy Salads.
It's delicious, energizing,and you can find the link for
it down in the show notes.
Okay, so in this series we've talkedabout carbs, protein, and fat, but
there's one macro almost no onetalks about, and that is fiber.

(14:45):
It's the secret to healthy hormones,a thriving gut and consistent
energy, and yet most women arecompletely fiber deficient.
In the next episode, we'll break downwhy fiber matters more than you think,
how to actually get enough withouteating cardboard, and how it ties
everything else together on your plate.

(15:06):
If there's one episode that youlistened to from this entire series,
make sure it's the fiber episode, mama.
You don't wanna miss it.
Until next time, remember,you were created for wellness.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.

(15:28):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive

(15:50):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.