If you struggle to lose weight you may feel like your metabolism is “slowing down.” But what’s really going on is your metabolism is breaking down. This is not normal aging, and it’s fixable. But you have to understand what’s broken if you want to fix it
Table of Contents
Can Fat Be Healthy?
“Doc, I’ve been avoiding the Hateful 8 seed oils, cutting my fruits and starchy foods, eating more vegetables and protein-rich foods as you advised, and I’ve lost seven pounds in two weeks! But the idea of eating full-fat cheese and real butter, and egg-yolks … I mean, I just can’t get my head wrapped around the idea that fatty foods can be good for me.”
There are plenty of health benefits from eating foods that are naturally high in fat, and fat-burning may be my favorite.
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It helped. I feel great.
"It’s helped. I feel great."
NBA baskeball player
This has been life changing
"Let me tell you this has been life-changing. I have all of her books, in audible and ebooks! I have gotten rid of all the hateful 8 oils. I have trained my body to eat its own previously toxic body fat. Download that pod it's a game changer!"
Broadcaster / The Megyn Kelly Show
Deep Nutrition changed my life.
Fox News Primetime host
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic.
I feel free
For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it!
I feel so much better
I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you
Mike Deb Wootan Burcin
Better than ever
I am an anesthesiologist in Orlando and a huge fan of both of your books! I have been incorporating your principles for the last 10 months and feel that my health is better than ever.
Marnie Robinson, MD
My allergies disappeared
The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district]. In general, I feel much better and have more consistent energy throughout the day.
Heart Palpitations have Stopped
I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.
Deep Nutrition and Fatburn Fix reader
I’ve lost over 50 pounds
I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food
Mitzi Wilkinson Champion
Knowledge I didn’t know I needed
Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!
Fatburn Fix reader
Lost a solid 20 lbs and my bloodwork is great
I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!
FatBurn Fix reader
Lost 20 lbs I could never shed
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn. I work out in the am and believe I am burning fat for energy not from food!
I feel great
My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.
Completed Dr Cate's online course
The go-to for strength and conditioning coaches
Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.
Major League Baseball Agent with WME Sports
Dismantles the lie
Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.
Ken D Berry, MD
Author of Lies My Doctor Told Me
She knows the chemistry
Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.
Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
No one is better at communicating nutritional truth
Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.
Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Highly recommend The Fatburn Fix
Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!
Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Respected in the sports world
Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.
Brought seed oil issue front and center
Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.
Founding Father of the Primal/Paleo Movement
Optimal health starts with food
If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.
Attribution author of The Whole 30
Helped me with endurance
Deep Nutrition really helped me with endurance. I started to feel better as a player. I was able to run more, I was able to be more active …and I just decided to keep going with it to this day.
Silver bullet for me
Dr Cate’s teachings helped me lose 60 pounds like it was nothing. It was like a silver bullet for me.
Paul Grewal, MD
Dr Grewal Internal Medicine, MD, author of Genius Foods
Radically improve your health…
Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.
Dr. Joseph Mercola
Author of Fat for Fuel and Founder of Mercola.com
Pull up a chair…
I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.
Author of the Bulletproof Diet
The key to unlocking my fatburn
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn.
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine.
> Tears of joy
I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.
Fat burning is an acquired talent. Well, sort of acquired. Actually, we’re reminding our metabolisms of an innate talent that it’s had for thousands of years before we came along and started eating low fat. Kind of like relearning a language you used to be fluent in during early childhood. Many people who have been following low fat diets for extended periods–months to years–have lost much of their innate capacity for burning fat and need to jump start their fat burning enzymes by including plenty of healthy fat and cutting back on other fuels, particularly sugars.
Build muscle faster.
When your metabolism is trained to use fat as an energy source, fat is the first thing it looks for when it gets hungry as it does during a tough work out, a marathon run or a long afternoon at work. Unfortunately, most folks don’t benefit from such a nimble metabolism (also called “metabolic flex”), and so their bodies, when searching for fuel, will do anything to stick with the old habit of burning sugar. And fat cannot be converted to sugar. Protein, however, can. So your metabolism will go after the very muscle you’ve worked so hard at the gym to acquire.
Curb cravings for junk food.
When your metabolism lacks the combination of enzymes required to unlock the stores of energy hidden away in your fat tissue it will look outside your body. You will feel hungry more often. Junk food manufacturers are happy to take advantage of this weakness by providing the cheap-to-produce junk foods containing lots of sugar, starch, cheap industrial fats—and the flavor enhancers to keep you munching well after your hunger has been satiated.
Supply your body with essential nutrients.
Are natural fats just “okay”—like an occasional indulgence you can get away with, or do they contain essential nutrients you can’t live without?
Let me make this plain: Natural fats, including not just coconut and avocado but also animal fats from animals raised in a caring and natural environment, are a vital and important part of any optimal diet. I say “optimal” rather than good because you can do very well on a whole food diet that does not include these fats. However, those people who chose not to include healthy animal fats in their diet will often find benefit by turning to supplements that fill this gap.
Here’s just a few of the nutrients found in far greater quantity in high-fat foods than low-fat foods (click forward button beneath image):
Folks are often concerned that animals raised in unhealthy conditions store manmade toxins in their fat, and they’re right. That’s just another reason to make sure, whatever animal products you get, they come from the best possible source you can afford.
Better absorb certain vitamins and antioxidants.
Let’s say you just paid $12 for a lovely salad of mixed greens at your favorite restaurant topped with Canola oil-based low-fat dressing. If you live in the midwest, many of the wonderful antioxidants and vitamins in those greens will take a journey via the sewer system and wind up floating past New Orleans and into the Mississippi delta. Your body needs fat to break down, digest, absorb and finally transport the fat-soluble nutrient in vegetables (and fruit).
For those of you who are not convinced, I’ve decided to fatten up my argument with a bonus, sixth reason:
Prevent nutrient loss during cooking.
Wouldn’t it be great if meats like chicken came with some sort of protective material that would help to ensure the meat does not dry out during cooking? Wouldn’t it be great if hamburger meat could include some kind of moisturizing material that would allow the meat to cook more evenly and to remain juicy when done? Not only would these meats wind up being healthier, they’d taste better too.
Good news! Nature’s already come up with a solution. Ask Tom Collichio and other top chefs: Serious cooks prefer to cook meat whole, as in with the fat or fatty skin still present.
Bad news, Mr. and Mrs. Well Done “I like to cook the fat out of my meat!”: You didn’t cook it out. Rather, you’ve reconfigured it into a leathery polymer of fused molecules, toughening the meat and changing the taste. These polymerized compounds don’t just toughen the meat; they toughen your arteries—as in atherosclerosis.
Luke helped me make the leap from overcooked to properly cooked by serving our steak with a to-die for caramelized onion reduction sauce.
Lose the Fear
Take the generalized fear of fats you’ve been lugging around and focus that energy on unnatural fat—the vegetable oils (canola, corn, soy, sunflower, cottonseed, safflower). The sooner you learn to make friends with healthy, natural fats, the sooner you can start to fall back in love with real cooking, the way it’s meant to be done.
So next time you order your steak, trade “well done” for “done well.” Trust me, you’ll taste a world of difference.