20% Saturated Fat

Hi {NAME}, I'm prepared to catch some flack with this one. I think it's time we analyze how much saturated fat affects insulin resistance. No... I am not turning into one of those anti-saturated fat people. But I am paying close attention to the literature, and I think by human nature, we have started to let things slip on a lower carb approach, and maybe we're consuming a tad too much. Not saying avoid it, but maybe limit it to about 20% of your total calories from fat each day. Saturated fat, although beneficial in many ways, can inhibit insulin signaling. When you have HIGH amounts of saturated fat, it can lead to a high level of circulating lipids which can eventually wind up in the muscle and impede the action of insulin. So you end up with high circulating levels of fat, glucose and then subsequently, INSULIN. Guess what this leads to.... INSULIN RESISTANCE. We cannot keep throwing the baby out with the bathwater here. We need to recognize that even though we eat low carb, high fat, it doesn't give us a license to load up on saturated fat. I've preached this for years now. Olive Oil, Monounsaturated fats, healthy fats from fish. THAT is the way to go and then let the saturated fat make up the final 20% of what you eat. (here's a $1 free trial of my favorite fresh-pressed olive oil, btw - [GET IT HERE]( Pretty alarming study (although it is in-vitro, but still worth looking at) really pointed out the difference of effect that various fats have on our pancreatic cells. (you see, no one here is saying fats are BAD, we just need to understand WHICH fats are better/worse). The study published in Endocrinology found that the combo of high glucose and high saturated fatty acids becomes toxic as beta-cells cultured iwith high glucose and saturated fatty acids induce apoptosis (a programmed cell death) of these cells. Interestingly, polyunsaturated fatty acids in combination with glucose were only mildly toxic and monounsaturated fatty acids combined with high glucose were not toxic at all. This is one more reason why we like the Mediterranean ketogenic diet high in monounsaturated fat. The more that we eat in the way of avocado, olive oil, lean fish and meats and nuts that have high mono-unsaturated fats (without the high omega 6) like macadamia nuts, the better off we will be. Then we get into the whole mess about rancid olive oil too... don't get me started. Remember in 2018 when UC Davis published a review talking about a HUGE percentage of olive oils being rancid, and many not even being olive oil at all! That's why the primary Olive Oil that I use is from the [Fresh Pressed Olive Oil Club](. They've been my go-to for olive oil since 2018 when I first started using them. Here is a link to try them out for $1 - [GET FRESH PRESSED OLIVE OIL HERE]( You may recall that the first book that I wrote was on the Mediterranean Keto Protocol. I've never subscribed to the way of thinking that keto should be purely meat and cheese with the occasional eggs and bacon. It just doesn't make sense to me. I think part of the hatred that people have towards our low-carb and metabolic health community is because so many influencers make it seem like Keto is all meat and cheese. It's ruining it for all of us! This is the lens that people view keto through and it's not fair. Start doing keto the CLEAN way, and pay attention to what the literature says. Not the confirmation-biased literature, but the entire equation that looks at both sides. Here's what you'll find: - Keto is Not Dangerous when micronutrients and fats are in balance - A well crafted keto protocol still uses all varieties of fats - Protein should still be the focus, not FATS first - If you need to lose more weight, you may want to reduce FATS before reducing protein It may sound like I am the anti-fat person. I'm not. But I am anti-OVERDOING fats. Because at the end of the day, they're still caloric and they still impact us negatively if overdone. Heck, I probably consume close to 8tbsp of olive oil per day. So I am definitely not shy around fats. I also proudly boast a nice and high HDL level unlike a lot of people that try keto (they a lot of times see pretty crushed HDL). I attribute that to exercise, [olive oil]( avocados, and yep..... fish :) Hopefully this sheds some light for you! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States