February 11, 2025 • 18 mins
Uncover the truth about fats and transform your dietary habits with insights from Dr. Enrico Dolcecore. We're challenging the outdated beliefs that have demonized fats for decades, revealing their essential role in energy, cell function, and hormone production. Discover why the real dietary adversary might be sugar, not fats, and how incorporating the right kinds of fats can enhance your health and well-being. From understanding the differences between saturated, unsaturated, and trans fats to recognizing the harmful effects of processed oils, this episode is packed with essential knowledge to help you make informed dietary decisions.
Join us as we explore the profound impact of healthy fats on heart and brain health, weight management, and inflammation reduction. We'll guide you on how to choose the best oils for your culinary needs, whether it's butter for baking or coconut oil for high-heat cooking. With practical tips on reading food labels, avoiding hydrogenated oils, and adding omega-3-rich foods to your diet, this episode is your guide to fostering a healthier lifestyle. I'll also share how these dietary choices can alleviate inflammation and pain, reinforcing the connection between what you eat and how you feel. Tune in for a journey to a more informed and balanced approach to nutrition.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hey everyone, welcome to another episode of Living a
Full Life.
I'm Dr Enrico Dolcecori andthis week's topic is going to be
all about fats.
Why not?
The last two weeks we talkedabout protein and then we talked
about carbs.
Well, we might as well finishit off with fats and talk about
all the good, the bad and theessential that comes from fats.
(00:21):
It all started with the proteinpodcast.
I was like you know what it'sreally important, that people
understand the essentials ofprotein, what it does, why it's
important and we led into theAmerican diet of being very low
in protein.
People don't get enough proteinper day, which leads to a lot
of the major issues we see as weage and probably the underlying
cause of aging.
We talked about how proteinplays a role in hormones and how
(00:42):
that is maybe overshadowed andwhy there's so many hormone
issues as well.
So that was that.
Then we got into carbs and wetalked about how it's major fuel
source for the body and thisweek, fats and you're going to
see the overlap of fats and itsessential roles in the body,
including hormones.
I want you to pay attention tothat.
I think that's where theAmerican lifestyle diet
(01:07):
perpetually fails us is, becausewe're wrecking havoc on our
hormones at a very young agebecause of our diet.
Right, it starts off in ouryoung ages of life.
So fat, let's talk about allthat, it's not bad.
Fat's not bad.
If you're older than 50, youremember the war on fat.
(01:28):
Everything was low fat, low fat.
This low fats are bad for you.
Fat makes you fat and we endedup realizing well, no, it was
sugar.
Sugar is what causes all theproblems and fat's actually
really essential.
What we ended up learningduring the low-fat era in the
80s and 90s is that people wererunning into other problems and
they're mainly hormonal.
(01:49):
The risks of breast cancer weregoing through the roof and all
this other stuff that washappening.
So fats are macronutrients,just like carbs and proteins,
that are essential for energy,cell function and hormone
production.
They're pretty much thearchitect of the hormone system,
all hormones.
So we'll get into that in asecond.
(02:09):
They're compromised of fattyacid chains and they can be
saturated, unsaturated or trans.
This is just the way the thefats are made up in their
molecular and cellular structure.
Their molecular structure fromchemistry, so unsaturated and
saturated, and then trans fats.
So natural sources of fat comefrom plants.
(02:31):
They can be in plants.
They can be in animals, dairynuts, seeds, fish and even the
oils that we use, especiallyoils.
Oils are mainly fat.
The process sources is the oneswe want to talk about.
It's the hydrogenated oils thatthey've changed and really oils
have gone rancid, that they'veheated up too high, that they've
(02:52):
changed their molecularstructure and they're put in
fast food and packaged foods.
They were done on purpose by thefood industry to preserve food
longer.
If you put olive oil into apackaged good and pack it up,
it's not going to last very long.
It should be eaten within acouple of days, otherwise that
(03:14):
oil is going to ransom veryquick.
So they had to modify oils forour palate to make things taste
good.
Otherwise everything would havetasted like cardboard
Everything.
You can't package anything withoil in it.
It will go bad very quickly.
And then if you didn't put oilin it, it would be dry and
brittle.
Everything would not just tastegood.
So oil had to be conformed.
We understand it, but it'sbecause of the processed
manufacturers and the foodindustry that we've done that.
(03:36):
Otherwise hydrogenated oils arevery hard to find in nature.
They're usually just rancidoils.
So that's what we're putting inour food.
There we go.
But let's talk about the role offat and why we need to look at
the good fats and the essentialfats, the energy storage.
They're pretty much just fuelreserves for the body, so they
(03:58):
are pure energy.
One gram of fat is equal tonine calories of energy.
So burning one gram of fat tonine calories of energy.
So burning one gram of fat hasnine calories of energy.
Compared to protein and carbs,if you burn one gram of protein
or carb you get about fourcalories per gram.
So that's where the energy ispacked in fat A lot of calorie,
(04:21):
calorie dense, a lot of energy.
It's oil, just like petroleumfor our vehicles.
It's just packed with energy.
Once you ignite it it cancreate a lot of energy to run
engines, trains, boats, cruiseships, everything it can be done
through diesel fuel andpetroleum.
That's oil, right.
So it just packs more energy,dense in it.
(04:45):
Every cell membrane in the body,so the membrane of every cell,
whether we're talking about askin cell, a red blood cell, a
white blood cell, whatever itmay be, every cell wall is made
up of this fatty membrane,especially the brain.
The brain is made up of tons offatty membrane and fatty chains
, and our nerves as well.
So our entire spinal column andbrain is covered in myelin,
(05:05):
which is pretty much made offatty acids plays a huge role in
that and replenishing that andcreating that type of tissue in
the body.
Most importantly, hormoneproduction and vitamin
absorption.
So by having these fuel storesin the body at certain points in
the epidermis, subcutaneousareas, where we keep this stuff,
(05:26):
we can absorb vitamins the fatsoluble ones, like vitamin A,
vitamin D, vitamin E, vitamin Kall the ones with a letter on it
are fat soluble vitamins.
And then that has a major rolein survival as well.
Insulation and protection oforgans.
There's brown fat and white fat.
We have very little brown fatin the body.
It's typically found around allof our major organs kidneys,
(05:48):
heart, liver and it's minimal.
And that fat is there toprotect the organs, like in this
dense fluid package, so that itcan jump around, go, go through
the hurdles, win an Olympicgold medal in track and field
all that good stuff.
So that's the role of fat.
It plays a role.
It's there for a reason and weknow that.
(06:08):
But we need to understand goodfats versus bad fats If we're
truly going to walk away andlive a healthier life, it's
distinguishing good and bad fats.
It's easy to point out bad foodOreos versus good food fish,
salmon, something like that.
We know that.
But the good fats can be foundin monosaturated forms such as
(06:30):
olive oil, avocado and nuts.
Those are monosaturated.
They're simple, all ofchemistry chains of your body
that can absorb easily and theylove it.
They're built of three and sixomegas omega-3s, omega-6s which
are the best and those are theones that your body utilizes and
they're the strongest chains.
(06:50):
Then we have polyunsaturatedfats, which is like all the
omegas from fish, flaxseed,walnuts.
Those are polyunsaturated, andthen the benefits of having this
in our diet is that they reduceinflammation.
Contrary to most, belief isthat fats can create
(07:11):
inflammation.
Good fats can actually reduceinflammation, so that's why
omega-3 supplements are great.
Fish oil supplements are great.
Flaxseeds.
We use these foranti-inflammatory purposes in
the body and they support heartand brain health and they even
aid in weight management.
We need good fat in order tomaintain our weight, otherwise
(07:33):
it can really skew.
If we have too much fat cominginto the body or no fat at all,
the body will go into either ahyper storage phase or a hyper
starvation phase, and those areboth unhealthy systems to go by
because they wreck havoc on ourwhat?
Hormone system?
Now, bad fats where are they?
What are they called?
(07:53):
Typically, trans fats are on thetop of the list.
They're found in, like what wetalked about, processed foods,
margarine, fried foods.
The reason why, when we fry ourfood with oil any oil is that
high temperature distorts thefatty acid chains in the oil.
They become rancid, they becomeunprocessable, but boy does it
(08:14):
taste good.
Right, that's the problem withthat.
At that high temperature Excesssaturated fat.
So having too much of this canhappen in processed meats and in
fast foods.
Again, the processing of theoils and to preserve, let's say,
things like deli meat or fastfood, hamburgers can actually
cause hyper inflammation in thebody, can actually cause
(08:35):
hyperinflammation in the bodyand then it raises LDL
cholesterol and they cancontribute to obesity and
chronic diseases as well.
From all inflammatory diseases,from heart disease, diabetes,
cancers.
We can start on a slipperyslope with that with the
consumption of this all the time.
So the benefits of just beingfocused on good fats is that it
(09:00):
supports cognitive function andmental clarity and keeps you
satiated over longer periods oftime, and it enhances
cardiovascular health bylowering bad cholesterol.
So eating good, healthy fatsincrease your good cholesterol,
hdls, and by lowering badcholesterol, your LDLs.
(09:21):
They can improve skin and hairhealth and regulate blood sugar
levels as well, because theyplay a vital role in satiating
meals and keeping your caloricintake at a healthy level as
well.
(09:48):
Cholesterol in the body.
So that increases the risk ofheart disease, strokes, diabetes
.
It can promote weight gain andmetabolic disorders and it can
contribute to chronicinflammation leading to joint
pain and immune dysfunction.
As a chiropractor, we see a lotof joint pain and cleaning up
people's diets does most of theeffect.
It helps them the most.
Yeah, getting adjusted, gettingsome therapy, getting some ice
or heat on there or some coldtherapy, or even class four
(10:10):
laser whatever it is ultrasound,whatever it is, to help reduce
inflammation.
If our diet is filled withthese bad fats, inflammation
will return very quickly.
So that's one of the reasonswhy we play diet plays such a
big role in a vitality cliniclike ours, because without
cleaning up diet, inflammationwill be there and if the
inflammation is there, pain isalways comes with inflammation,
(10:33):
depending on where it is.
So fats should be determined onthe.
You pretty much determine goodfats in the grocery store by
what you buy, staying away fromprocessed foods and buying good
fats and knowing which ones cango rancid at what temperatures.
So different fats for differentreasons are one thing.
(10:54):
You either put things in theoven.
Those are considered lowertemperature fats.
Then you either cook stuff onthe stovetop which are medium to
high.
So if you want to bake, I saybutter is the best fat to use.
It stays in its pure form upuntil about 350 degrees
Fahrenheit.
It doesn't turn into a rancidfat and it's perfect for baking.
(11:17):
I think that's why most bakingover history has always been
used with butter.
So that's one of the betterones to use for that.
So butter is healthy From goodsource, clean source cows.
Butter is a healthy fat.
Number two is probably olive oilfor medium heat cooking.
So anything on the stovetopcooking chicken over a long
period of time, sauteing anytype of that cooking, sauteing
(11:42):
some vegetables.
Olive oil plays the best role.
Some vegetables.
Olive oil plays the best roleIf we want to use a high
temperature to quick sear orquick cook or even fry some
things like potatoes on thestovetop.
If we want to do that, you wantto go into the coconut oils,
the stronger oils that canwithstand higher heats before
they break down into trans fats.
(12:02):
Right, that's the ones that youwant to.
So in our home we have thosethree things.
We have butter, olive oil andavocado oil.
Like you, use thoseinterchangeably for medium heat
and coconut oil.
We keep a thing of coconut oilin the pantry because it lasts
long, it's antiviral, it'santibacterial, it's amazing.
Coconut oil is fantastic, so itstores for a long time, it's
(12:23):
just great.
And we use it for highertemperature cooking Works great.
So my practical tips that I usefor my family and for my
patients.
What I tell them is read thefood labels.
Avoid hydrogenated oils.
If you can't pronounce the oil,it's probably hydrogenated.
A lot of the seed oils arealready rancid and considered
(12:45):
trans fats, like sunflower.
The seed oils are alreadyrancid and considered trans fats
, like sunflower, canola, sesameseed, if they're in the food,
if they use them.
These things have had to behydrogenated in order to put
them into the food and packageit.
Otherwise, like we talked aboutolive oil, avocado oil, coconut
oil in its pure form in apackaged food will go moldy very
quick.
So there's no way, there's nowin here.
(13:07):
You have to hydrogenate them toput them into the package.
To last on the shelf Makessense to feed millions and
billions of people, I understand, but you get to choose what
goes into your mouth, right?
You can let the white sheep dotheir thing and you can be the
black sheep and do your thing.
Cook with healthy oils all thetime the ones that we talked
(13:29):
about with temperature.
Eat more whole foods and fewerprocessed ones.
Pretty obvious one there, right?
Try our best and includeomega-3 rich foods in your diet.
This comes from the seedssalmon, fish, krill, shrimp, all
that.
They all have good omega-3s inthem.
So having a little bit intoyour diet plays a good role.
(13:51):
It's tough, though, if youthink about the American diet,
with salmon, fishes, shrimps,flax seeds, you're not going to
get enough.
A sprinkle a tablespoon of flaxseed on top of your salad is a
good start, but isn't going tobe enough of omega-3 and what
you need for the day.
So having an omega-3 supplementis crucial, and if you listen
to all my podcasts, you neversee me telling you to take one
(14:14):
particular supplement, becauseone size doesn't fit all.
However, omega-3 for 99% of youlistening right now is
important.
Even your kids is important.
On a daily basis, got to betaking your vitamin three your
omega-3.
And your vitamin D3, yourvitamin D.
Those are two.
I take them both in liquid formLiquid capsule for omega,
(14:40):
drinking the pure liquid.
Even with those lemon ones,it's tough when you're drinking
fish oil or cod liver oil.
So I like the encapsulated onesthat are enteric, coated so
you're not burping them up.
Pure encapsulations has a greatone, douglas Labs has a few.
There's about four or five thatare great.
Then vitamin d3 pretty muchacross the board.
(15:01):
Any company that you use forvitamin d3 works well.
Uh, a side note for vitamin d3 Ialways get asked should it be
with vitamin k?
Should it be?
I've, I've been, I'm gettingold, I've seen everything.
Uh, the whole k vitamin,vitamin D, calcium and magnesium
triple threat.
That's gone now you can't evenfind that anymore.
Why?
Because they debunked itCalcium and vitamin D3,
(15:24):
magnesium and vitamin D3, the D3and K.
They're both fat soluble.
It makes sense.
I get the K and D.
Makes perfect sense.
If you want to combine them andtake them, probably great,
that's a great supplement.
But just it's the vitamin D.
We need those two.
We just don't get enoughsunlight.
We don't convert enough vitaminD through the right way.
(15:44):
Go back to the vitamin Dpodcast we talked about and how
it works.
But those are the two.
That's it.
Other than that, I really don'tgive a blanket supplement to
everyone.
Those are the two that allhumans need, based on the diet
that we eat.
Now, if you were Japanese and wewere in Japan, omega-3 might be
consumed on a weekly basis in asatisfactory level.
(16:06):
It might be good becausethey're heavy on seafood.
They might be doing great onthat.
It depends where we're.
At Sardinia, italy, yeah, theyeat a lot of fish.
Maybe there islands in Greece,they eat a lot of fish too.
They're fish dense diets aswell, so they might be okay.
But for us in America, none ofthose places are America.
You need your omega-3 fattyacids.
(16:28):
That's great.
We covered protein, we coveredcarbs, we covered fats.
There you go, you'rewell-educated for now.
It's amazing how we can alwayscircle back.
We covered fats.
There you go, you'rewell-educated for now.
It's amazing how we can alwayscircle back.
We could talk for hours thesepodcasts could be hours and
could go into depth of how thefatty wall membrane on every
cell is constructed, why it'simportant, why sodium-potassium
(16:48):
channels work that way.
Through it.
It's not anatomy class atuniversity.
You guys don't need this.
This is just tidbits to walkaway from.
Take your vitamin D3, take youromega-3 supplement.
Clean up the hydrogenated oilspretty much by eliminating
processed foods, and bring ingood oils for your cooking, like
olive oil, coconut oil andbutter, and I think you learned
a lot this week.
(17:09):
Have a great and healthy week,stay well, stay healthy.
See you next week.
Hey everyone, welcome to another episode of Living a
Full Life.
I'm Dr Enrico Dolcecori andthis week's topic is going to be
all about fats.
Why not?
The last two weeks we talkedabout protein and then we talked
about carbs.
Well, we might as well finishit off with fats and talk about
all the good, the bad and theessential that comes from fats.
(00:21):
It all started with the proteinpodcast.
I was like you know what it'sreally important, that people
understand the essentials ofprotein, what it does, why it's
important and we led into theAmerican diet of being very low
in protein.
People don't get enough proteinper day, which leads to a lot
of the major issues we see as weage and probably the underlying
cause of aging.
We talked about how proteinplays a role in hormones and how
(00:42):
that is maybe overshadowed andwhy there's so many hormone
issues as well.
So that was that.
Then we got into carbs and wetalked about how it's major fuel
source for the body and thisweek, fats and you're going to
see the overlap of fats and itsessential roles in the body,
including hormones.
I want you to pay attention tothat.
I think that's where theAmerican lifestyle diet
(01:07):
perpetually fails us is, becausewe're wrecking havoc on our
hormones at a very young agebecause of our diet.
Right, it starts off in ouryoung ages of life.
So fat, let's talk about allthat, it's not bad.
Fat's not bad.
If you're older than 50, youremember the war on fat.
(01:28):
Everything was low fat, low fat.
This low fats are bad for you.
Fat makes you fat and we endedup realizing well, no, it was
sugar.
Sugar is what causes all theproblems and fat's actually
really essential.
What we ended up learningduring the low-fat era in the
80s and 90s is that people wererunning into other problems and
they're mainly hormonal.
(01:49):
The risks of breast cancer weregoing through the roof and all
this other stuff that washappening.
So fats are macronutrients,just like carbs and proteins,
that are essential for energy,cell function and hormone
production.
They're pretty much thearchitect of the hormone system,
all hormones.
So we'll get into that in asecond.
(02:09):
They're compromised of fattyacid chains and they can be
saturated, unsaturated or trans.
This is just the way the thefats are made up in their
molecular and cellular structure.
Their molecular structure fromchemistry, so unsaturated and
saturated, and then trans fats.
So natural sources of fat comefrom plants.
(02:31):
They can be in plants.
They can be in animals, dairynuts, seeds, fish and even the
oils that we use, especiallyoils.
Oils are mainly fat.
The process sources is the oneswe want to talk about.
It's the hydrogenated oils thatthey've changed and really oils
have gone rancid, that they'veheated up too high, that they've
(02:52):
changed their molecularstructure and they're put in
fast food and packaged foods.
They were done on purpose by thefood industry to preserve food
longer.
If you put olive oil into apackaged good and pack it up,
it's not going to last very long.
It should be eaten within acouple of days, otherwise that
(03:14):
oil is going to ransom veryquick.
So they had to modify oils forour palate to make things taste
good.
Otherwise everything would havetasted like cardboard
Everything.
You can't package anything withoil in it.
It will go bad very quickly.
And then if you didn't put oilin it, it would be dry and
brittle.
Everything would not just tastegood.
So oil had to be conformed.
We understand it, but it'sbecause of the processed
manufacturers and the foodindustry that we've done that.
(03:36):
Otherwise hydrogenated oils arevery hard to find in nature.
They're usually just rancidoils.
So that's what we're putting inour food.
There we go.
But let's talk about the role offat and why we need to look at
the good fats and the essentialfats, the energy storage.
They're pretty much just fuelreserves for the body, so they
(03:58):
are pure energy.
One gram of fat is equal tonine calories of energy.
So burning one gram of fat tonine calories of energy.
So burning one gram of fat hasnine calories of energy.
Compared to protein and carbs,if you burn one gram of protein
or carb you get about fourcalories per gram.
So that's where the energy ispacked in fat A lot of calorie,
(04:21):
calorie dense, a lot of energy.
It's oil, just like petroleumfor our vehicles.
It's just packed with energy.
Once you ignite it it cancreate a lot of energy to run
engines, trains, boats, cruiseships, everything it can be done
through diesel fuel andpetroleum.
That's oil, right.
So it just packs more energy,dense in it.
(04:45):
Every cell membrane in the body,so the membrane of every cell,
whether we're talking about askin cell, a red blood cell, a
white blood cell, whatever itmay be, every cell wall is made
up of this fatty membrane,especially the brain.
The brain is made up of tons offatty membrane and fatty chains
, and our nerves as well.
So our entire spinal column andbrain is covered in myelin,
(05:05):
which is pretty much made offatty acids plays a huge role in
that and replenishing that andcreating that type of tissue in
the body.
Most importantly, hormoneproduction and vitamin
absorption.
So by having these fuel storesin the body at certain points in
the epidermis, subcutaneousareas, where we keep this stuff,
(05:26):
we can absorb vitamins the fatsoluble ones, like vitamin A,
vitamin D, vitamin E, vitamin Kall the ones with a letter on it
are fat soluble vitamins.
And then that has a major rolein survival as well.
Insulation and protection oforgans.
There's brown fat and white fat.
We have very little brown fatin the body.
It's typically found around allof our major organs kidneys,
(05:48):
heart, liver and it's minimal.
And that fat is there toprotect the organs, like in this
dense fluid package, so that itcan jump around, go, go through
the hurdles, win an Olympicgold medal in track and field
all that good stuff.
So that's the role of fat.
It plays a role.
It's there for a reason and weknow that.
(06:08):
But we need to understand goodfats versus bad fats If we're
truly going to walk away andlive a healthier life, it's
distinguishing good and bad fats.
It's easy to point out bad foodOreos versus good food fish,
salmon, something like that.
We know that.
But the good fats can be foundin monosaturated forms such as
(06:30):
olive oil, avocado and nuts.
Those are monosaturated.
They're simple, all ofchemistry chains of your body
that can absorb easily and theylove it.
They're built of three and sixomegas omega-3s, omega-6s which
are the best and those are theones that your body utilizes and
they're the strongest chains.
(06:50):
Then we have polyunsaturatedfats, which is like all the
omegas from fish, flaxseed,walnuts.
Those are polyunsaturated, andthen the benefits of having this
in our diet is that they reduceinflammation.
Contrary to most, belief isthat fats can create
(07:11):
inflammation.
Good fats can actually reduceinflammation, so that's why
omega-3 supplements are great.
Fish oil supplements are great.
Flaxseeds.
We use these foranti-inflammatory purposes in
the body and they support heartand brain health and they even
aid in weight management.
We need good fat in order tomaintain our weight, otherwise
(07:33):
it can really skew.
If we have too much fat cominginto the body or no fat at all,
the body will go into either ahyper storage phase or a hyper
starvation phase, and those areboth unhealthy systems to go by
because they wreck havoc on ourwhat?
Hormone system?
Now, bad fats where are they?
What are they called?
(07:53):
Typically, trans fats are on thetop of the list.
They're found in, like what wetalked about, processed foods,
margarine, fried foods.
The reason why, when we fry ourfood with oil any oil is that
high temperature distorts thefatty acid chains in the oil.
They become rancid, they becomeunprocessable, but boy does it
(08:14):
taste good.
Right, that's the problem withthat.
At that high temperature Excesssaturated fat.
So having too much of this canhappen in processed meats and in
fast foods.
Again, the processing of theoils and to preserve, let's say,
things like deli meat or fastfood, hamburgers can actually
cause hyper inflammation in thebody, can actually cause
(08:35):
hyperinflammation in the bodyand then it raises LDL
cholesterol and they cancontribute to obesity and
chronic diseases as well.
From all inflammatory diseases,from heart disease, diabetes,
cancers.
We can start on a slipperyslope with that with the
consumption of this all the time.
So the benefits of just beingfocused on good fats is that it
(09:00):
supports cognitive function andmental clarity and keeps you
satiated over longer periods oftime, and it enhances
cardiovascular health bylowering bad cholesterol.
So eating good, healthy fatsincrease your good cholesterol,
hdls, and by lowering badcholesterol, your LDLs.
(09:21):
They can improve skin and hairhealth and regulate blood sugar
levels as well, because theyplay a vital role in satiating
meals and keeping your caloricintake at a healthy level as
well.
(09:48):
Cholesterol in the body.
So that increases the risk ofheart disease, strokes, diabetes
.
It can promote weight gain andmetabolic disorders and it can
contribute to chronicinflammation leading to joint
pain and immune dysfunction.
As a chiropractor, we see a lotof joint pain and cleaning up
people's diets does most of theeffect.
It helps them the most.
Yeah, getting adjusted, gettingsome therapy, getting some ice
or heat on there or some coldtherapy, or even class four
(10:10):
laser whatever it is ultrasound,whatever it is, to help reduce
inflammation.
If our diet is filled withthese bad fats, inflammation
will return very quickly.
So that's one of the reasonswhy we play diet plays such a
big role in a vitality cliniclike ours, because without
cleaning up diet, inflammationwill be there and if the
inflammation is there, pain isalways comes with inflammation,
(10:33):
depending on where it is.
So fats should be determined onthe.
You pretty much determine goodfats in the grocery store by
what you buy, staying away fromprocessed foods and buying good
fats and knowing which ones cango rancid at what temperatures.
So different fats for differentreasons are one thing.
(10:54):
You either put things in theoven.
Those are considered lowertemperature fats.
Then you either cook stuff onthe stovetop which are medium to
high.
So if you want to bake, I saybutter is the best fat to use.
It stays in its pure form upuntil about 350 degrees
Fahrenheit.
It doesn't turn into a rancidfat and it's perfect for baking.
(11:17):
I think that's why most bakingover history has always been
used with butter.
So that's one of the betterones to use for that.
So butter is healthy From goodsource, clean source cows.
Butter is a healthy fat.
Number two is probably olive oilfor medium heat cooking.
So anything on the stovetopcooking chicken over a long
period of time, sauteing anytype of that cooking, sauteing
(11:42):
some vegetables.
Olive oil plays the best role.
Some vegetables.
Olive oil plays the best roleIf we want to use a high
temperature to quick sear orquick cook or even fry some
things like potatoes on thestovetop.
If we want to do that, you wantto go into the coconut oils,
the stronger oils that canwithstand higher heats before
they break down into trans fats.
(12:02):
Right, that's the ones that youwant to.
So in our home we have thosethree things.
We have butter, olive oil andavocado oil.
Like you, use thoseinterchangeably for medium heat
and coconut oil.
We keep a thing of coconut oilin the pantry because it lasts
long, it's antiviral, it'santibacterial, it's amazing.
Coconut oil is fantastic, so itstores for a long time, it's
(12:23):
just great.
And we use it for highertemperature cooking Works great.
So my practical tips that I usefor my family and for my
patients.
What I tell them is read thefood labels.
Avoid hydrogenated oils.
If you can't pronounce the oil,it's probably hydrogenated.
A lot of the seed oils arealready rancid and considered
(12:45):
trans fats, like sunflower.
The seed oils are alreadyrancid and considered trans fats
, like sunflower, canola, sesameseed, if they're in the food,
if they use them.
These things have had to behydrogenated in order to put
them into the food and packageit.
Otherwise, like we talked aboutolive oil, avocado oil, coconut
oil in its pure form in apackaged food will go moldy very
quick.
So there's no way, there's nowin here.
(13:07):
You have to hydrogenate them toput them into the package.
To last on the shelf Makessense to feed millions and
billions of people, I understand, but you get to choose what
goes into your mouth, right?
You can let the white sheep dotheir thing and you can be the
black sheep and do your thing.
Cook with healthy oils all thetime the ones that we talked
(13:29):
about with temperature.
Eat more whole foods and fewerprocessed ones.
Pretty obvious one there, right?
Try our best and includeomega-3 rich foods in your diet.
This comes from the seedssalmon, fish, krill, shrimp, all
that.
They all have good omega-3s inthem.
So having a little bit intoyour diet plays a good role.
(13:51):
It's tough, though, if youthink about the American diet,
with salmon, fishes, shrimps,flax seeds, you're not going to
get enough.
A sprinkle a tablespoon of flaxseed on top of your salad is a
good start, but isn't going tobe enough of omega-3 and what
you need for the day.
So having an omega-3 supplementis crucial, and if you listen
to all my podcasts, you neversee me telling you to take one
(14:14):
particular supplement, becauseone size doesn't fit all.
However, omega-3 for 99% of youlistening right now is
important.
Even your kids is important.
On a daily basis, got to betaking your vitamin three your
omega-3.
And your vitamin D3, yourvitamin D.
Those are two.
I take them both in liquid formLiquid capsule for omega,
(14:40):
drinking the pure liquid.
Even with those lemon ones,it's tough when you're drinking
fish oil or cod liver oil.
So I like the encapsulated onesthat are enteric, coated so
you're not burping them up.
Pure encapsulations has a greatone, douglas Labs has a few.
There's about four or five thatare great.
Then vitamin d3 pretty muchacross the board.
(15:01):
Any company that you use forvitamin d3 works well.
Uh, a side note for vitamin d3 Ialways get asked should it be
with vitamin k?
Should it be?
I've, I've been, I'm gettingold, I've seen everything.
Uh, the whole k vitamin,vitamin D, calcium and magnesium
triple threat.
That's gone now you can't evenfind that anymore.
Why?
Because they debunked itCalcium and vitamin D3,
(15:24):
magnesium and vitamin D3, the D3and K.
They're both fat soluble.
It makes sense.
I get the K and D.
Makes perfect sense.
If you want to combine them andtake them, probably great,
that's a great supplement.
But just it's the vitamin D.
We need those two.
We just don't get enoughsunlight.
We don't convert enough vitaminD through the right way.
(15:44):
Go back to the vitamin Dpodcast we talked about and how
it works.
But those are the two.
That's it.
Other than that, I really don'tgive a blanket supplement to
everyone.
Those are the two that allhumans need, based on the diet
that we eat.
Now, if you were Japanese and wewere in Japan, omega-3 might be
consumed on a weekly basis in asatisfactory level.
(16:06):
It might be good becausethey're heavy on seafood.
They might be doing great onthat.
It depends where we're.
At Sardinia, italy, yeah, theyeat a lot of fish.
Maybe there islands in Greece,they eat a lot of fish too.
They're fish dense diets aswell, so they might be okay.
But for us in America, none ofthose places are America.
You need your omega-3 fattyacids.
(16:28):
That's great.
We covered protein, we coveredcarbs, we covered fats.
There you go, you'rewell-educated for now.
It's amazing how we can alwayscircle back.
We covered fats.
There you go, you'rewell-educated for now.
It's amazing how we can alwayscircle back.
We could talk for hours thesepodcasts could be hours and
could go into depth of how thefatty wall membrane on every
cell is constructed, why it'simportant, why sodium-potassium
(16:48):
channels work that way.
Through it.
It's not anatomy class atuniversity.
You guys don't need this.
This is just tidbits to walkaway from.
Take your vitamin D3, take youromega-3 supplement.
Clean up the hydrogenated oilspretty much by eliminating
processed foods, and bring ingood oils for your cooking, like
olive oil, coconut oil andbutter, and I think you learned
a lot this week.
(17:09):
Have a great and healthy week,stay well, stay healthy.
See you next week.
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