This page was created to serve as a resource listing good fats and oils versus bad fats and oils. The goal is to serve as a clearinghouse for discussions around why a given fat or oil is good or bad for human health, and to include recommendations for the healthiest cooking practices.
You may have noticed I don’t post articles very often. My story is I’m supposed to be working on other projects, articles and books mostly, so I don’t have time. I’m sticking to that story. But I’ve also been finding all sorts of gems to share with my patients, or incorporate in those articles or books, and it recently dawned on me that I can share them with everyone.
WebGem #1: Use some Costco chicken stock.
In searching for ways to get more bone stock into my patients, so they don’t have to buy collagen or cartilage supplements, I found this website and video. The adorable Vietnamese blogger has a soft, soothing voice just encouraging enough to make me actually try new techniques, like pan roasting giant Asian spices. I was looking for recipes that used bone stock like the kind you can easily buy for cheap at Costco, Kirkland brand chicken broth. In her video, Honeysuckle is making a soup called pho using a brand of bone stocks that looks more gelatinous than what you can buy at Costco so she adds water, but I would recommend you just use Costco’s out of the box without adding water. If you are using your own or a brand that looks as gelatinous as what she uses do add the water. She also adds a whole lot of noodle and very little protein, and I would recommend skipping the noodle and adding more proteins and veggies for a more satisfying and nutritious soup.
Video here: https://www.youtube.com/watch?v=VrisftOHt_E
WebGem #2: Prep ingredients for faster meals.
I go grocery shopping once a week without any sort of planning. I buy ingredients that I know Luke can figure how to use up and hardest work I have to do is to encourage that to happen in the next 7 or so days. If I didn’t have access to Luke’s creativity I’d need to plan out meals. But I’ve never had the patience for structured planning like that and don’t expect my patients to, either.
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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
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Knowledge I didn’t know I needed
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Fatburn Fix reader
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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
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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!
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CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
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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
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Dr Grewal Internal Medicine, MD, author of Genius Foods
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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.
Enter a new spin on meal planning, called Ingredient Prep! The website is Downshiftology, and the host gets a ton of healthy (except for the rice) ingredients prepped and ready to eat practically on the fly in the video below. It’s a kind planning that avoids the ordeal of sitting down with pen and paper and making lists. Brilliant. The concept is simple: get ingredients you like and make them ready-to-eat so you can assemble them into meals quickly on the day of. It’s a great idea and hopefully solves some problems for anyone who, like me, can’t manage the more complex planning or prefers the greater flexibility you get with ingredient prep compared to the rigidity of full on meal prep.
Video here: https://www.youtube.com/watch?v=vmdITEguAnE
Note: She uses the carrots celery and hummus as a snack, but the habit of snacking is very unhealthy so I would recommend using it as a lunch, or side dish accompanying your dinner.
WebGem #3: Gravy!
In search of another use for that Costco chicken stock I can recommend for my patients, I ran into the Pioneer Woman of Pawhuska, Oklahoma, who created a video around 3 essential sauces that everyone should know how to cook. It’s true, these sauces are essential–even I knew how to cook 2 of the 3 of them because, when I was a kid, thanks to the mac and cheese my mom used to let me make for the family whenever I needed a mac and cheese fix. I had not heard of this Pioneer Woman before and apparently she is now so popular she has put her little Oklahoma town on the food-tourism map. (Does it seem strange that our culture seriously hates cooking but loves people who cook?) Anyway, knowing how to make cheese sauce and gravy just might change your life. Use over chicken, broccoli, string beans and your favorite healthy foods.
Detailed instructions and videos here http://thepioneerwoman.com/food-and-friends/3-sauces-every-cook-should-know/