An overview of my forthcoming new book, “Nourish your Self Whole: A Guide to Core Nutritional Pillars, with Achievable Steps for Vibrant Health.”
Healthy food and lifestyle choices are more than virtuous practices. They are often the magic key to keeping our body running in its optimal and precision-tuned natural state of wellness. The poor choices we make are frequently the driving force behind our body’s undue degradation, far more than most people realize.
The encouraging news that I’m excited to share with you in this book is that vibrant and enlivening health are well within reach. Good food is medicine. Weaving the four nutritional pillars in this book into your life can help create substantial healing for your body and get you back into the shape in which you can thrive. This will inevitably lead to a more fulfilling and energetic life. And, I believe, it’s one of the ultimate acts of self-love.
Rather than write an exhaustive overview of nutrition and all the things we could do to be healthier, I have distilled the nutrition steps in this book down to the four most highly leveraged and important “pillars” for good health. Even those of you with a crazy busy modern life can implement some of these steps and start to improve. Every step you take, even small ones, make a difference. There is plenty within to get you on a great path to feel amazing!
These tips can help you:
Prevent disease and in some cases reverse,
balance weight without worrying much about calories(eat plenty of the good stuff!),
In the past couple of weeks I’ve been asked by quite a few folks, “Is coconut really bad for you?” You may have seen some headlines recently citing a professor who called it “pure poison” and kicked off another debate.
However, most of the researchers I trust, who are looking at high-quality science, hold a much different view. When part of a healthy diet that includes a range of different types of healthy fats, coconut oil can be a healthy part of it.
One of my favorite researchers, Dr. Sarah Ballantyne (who has her Ph.D. in medical biophysics and spent years as an award winning researcher), had this to say in a recent article she wrote on the topic:
“The myopic view of coconut oil as harmful due to its high saturated fat content not only ignores the very real biological differences between medium-chain and long-chain dietary saturated fats, but is also refuted by recent, well-designed, human studies that show quite conclusively that coconut oil does not increase cardiovascular disease risk.”
In the article, Dr. Ballantyne really digs into the facts and science behind coconut oil. If you are concerned, I’d urge you to give it a read.
Also, a recent study found this to be true of coconut oil:
“Coconut oil significantly raised HDL (good) cholesterol with no differences in LDL compared with olive oil. Coconut oil did also did not differ significantly from olive oil in terms of the total cholesterol to HDL or non-HDL ratio.” (These are common indicators of “good” cholesterol stats.)
COCONUT OIL CAN BE PART OF A HEART HEALTHY DIET
In a nutshell, it’s smart to eat a well-rounded variety of healthy fats, leaning most heavily on the monounsaturated varieties, like olive, avocado, nuts and seeds. If you eat meat, try to get quality grassfed varieties which are much higher in heart healthy omega 3’s. If you decide to go with coconut oil as part of it, focus on high quality virgin and extra virgin coconut oil, which most of the studies that show its health benefits have focused on.
For most people, moderate amounts of saturated fats should be part of a heart healthy diet, and the medium chain varieties from coconut oil can offer many health benefits, especially when in conjunction with an overall healthy whole foods diet that is low in sugar and refined carbs, and high in vegetables (and a bit of fruit). Dr. Ballantyne and others suggest around 10-15% of daily calories from saturated fat.
When it comes to the topic of dietary fat, we’ve been sold a mountain of falsehoods over the past decades. The fats we were told were good, like industrial seed vegetable oils1, are actually largely toxic and can cause disease, while healthy fats can help protect against it. The good whole-food based fats, even quality saturated fats2, are an important part of a healthy diet.
We were told that eating fat made you fat and we heard little about sugar and refined carbs’ role in weight gain (or disease). The evidence is now clear though: Good fat is crucial to thriving health and the real triggers for weight gain are often sugar, refined carbs and bad fats.34 The healthy fats you eat in your diet, are not the same thing as stored fat in your body. There is a whole other set of mechanisms at play to trigger fat storage, and that fat storage is often born of glucose (sugar).
Having enough quality fats in your daily diet actually tends to increase metabolism and leads to sustained weight management. It’s important for most people to get enough quality fat when trying to manage weight. Our body needs nutritional caloric satiation to function properly. When you try to lose weight simply by calorie restriction, it actually reduces metabolism. It’s important to eat enough good fats so that your body isn’t overly stressed and can perform its key functions well.
Fat was also supposed to be the big cause of heart disease and a number of other health conditions. When it comes to healthy fats, the exact opposite is true. By depriving ourselves of the good fats we need, we’ve shifted towards needing to eat and burn sugar and carbs for energy, which are literally killing us!
Healthy fats are calorically very nutrient dense. They feed the body far more per calorie than carbs/sugar. Therefore, you get a much better bang for the buck and are able to satiate yourself more than you can with carbs/sugar. You have to eat a lot more carbs/sugar for your body to get the energy it needs to run than you do with fat. This is a particularly important point for those who are trying to manage their weight.
Now as I said earlier, there’s a big caveat. Highly processed and easily oxidizable and inflammatory industrial seed vegetable oils, which we’ve been told for decades are so much better for us, are actually a big villain. We’re talking canola, soy, corn, safflower, sunflower, the so-called “safe fats.” These oils are extracted through chemical processes, often using toxic substances.
Alternatively, good quality fats are essential to our existence. Here we are talking about:
sustainably sourced palm oil,
nuts and seeds,
quality animal fats (grass-fed in particular),
butter and ghee (yup, I said butter).
These are whole-food based fats. When not eating a whole food source, independent oils attained should be through expeller pressed methods, which, unlike toxic chemical processing, are safe and provide a nourishing food.
The good news is, by bringing in more healthy fats and replacing the bad, you don’t have to stop eating or cut something out of your diet, you’re simply swapping it with a form of fat that is much healthier and actually tastes even better. So it’s a win, win!
You want your fat stores to be of the utmost quality. The industrial seed oils that are often oxidized before you even use them, work against your body in a myriad of ways. Source quality is always critical! You are what you eat.
Most people find that when they shift to a diet that burns more fat for energy instead of glucose, body weight quickly stabilizes and energy is gained. Fat and glucose burn differently in the body. In most cases, good fat actually speeds up our metabolism. And it’s a more sustainable source of fuel for prolonged energy.
Oxidization is not our friend:
A key risk of consuming bad fats occurs because of a process called oxidation.5 Oxidation is a disaster for the body, and another main driver of disease, including: heart disorders, cancer and strokes. This is one reason that most vegetable oils are a problem. The bad ones oxidize easily.
Oxidation is damage caused by oxygen. It’s like when apples or bananas turn brown from air exposure. This happens with fats too, and it’s essentially what happens inside your body when you eat oxidized oils. It’s kind of like rusting on the inside. The ensuing “oxidative stress” creates “free radicals” that are inflammatory and can damage your body. Most of the bad and highly refined vegetable oils listed above cause great risk of this happening inside you.
Fried foods from industrial seed vegetable oils, leave your cells and arteries looking just like the fried foods — rugged, crusty, torn. They disable cells functioning in the short term, and ultimately destroy healthy cells, causing heart attacks and strokes. This process is also how oxidation fries arteries! While eating food fried in these bad oils is the worst of the worst, eating the oils themselves generally does the same thing over time. Eating fried foods from these oils is one of the very worst things you can do to yourself. It creates both short term damage and suffering as well as dire consequences in the long term. (You can fry your own foods in certain oils; see below for more details).
Trans & Hydrogenated Fat:
This type of fat that is now universally understood to be toxic and linked directly to coronary artery disease is called trans fat, or hydrogenated fat. Transfats and hydrogenated or even partially-hydrogenated oils are highly processed foods, typically made from industrial seed vegetable oils. They are created this way through processing, so that they can be more “shelf stable” and thus cheaper and easier to produce and store. These fats should be avoided at all times. Be mindful, even when your label says “0” trans fats, it can still include some as it allows for .5 grams or under to be listed as “0”. The more processed foods you eat with these bad oils, the more the grams will add up. ANY amount will do damage.
The lesson here: ditch the margarine and bring back the butter!
Learn more about fat from the experts: For those interested (or who need more convincing), you can really geek out on the various types of fat our body needs, and those it doesn’t. There are so many roles fat plays in thriving health. If you are interested in learning more, I’d highly suggest reading the work of Dr. Mark Hyman and/or Dr. Catherine Shanahan. Google their names along with the word “fat” for a myriad of informative articles and videos. Here are a couple of good ones: