TOTAL BODY REBOOT GUIDE TO FATS

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1 TOTAL BODY REBOOT GUIDE TO FATS

2 AH YES, FAT If you re coming from the conventional Dieting paradigm, just opening this guide was probably tough for you. Fat? Fat? FAT? Crazy. I know. Before we get started, I wanted to make DOUBLE sure that you heed this warning: if you continue to avoid fat in your life, you will continue to struggle. Fat loss goals, physical health goals, mental health goals, performance goals all of them will be harder to reach the more you fear fat. intricate details about how fats interact with the body. It s a simple layman s guide to which fats you should be eating, which you should be avoiding, and a little background as to why. 99% of men and women don t sign up for Reboot to be educated in biology and chemistry they just want to know what to do. So we created this guide (and the others) with that in mind. Have fun! I also wanted to let you know that this guide is not meant to be a college course in how fats work or to give the

3 INTRO TO FAT Fat is one of the three main macronutrients. The other two are protein and carbohydrates. Of those three, two are essential: fat and protein. When the government and mainstream society decided to demonize fat, that left us with lean protein and carbohydrates (mostly processed) for mass consumption. Naturally, this led to disordered hormones and a skyrocketing production rate of processed foods (fat free!). The fat people were eating was the wrong kind, sending inflammation and disease markers through the roof. In REBOOT, we re going to reverse that tragedy and discover how helpful fat is in the fight for our health, the conquering of cravings, and the return to sanity. Fat is not just essential for proper metabolic function and satiety, it s essential for nutrient absorption. Most of the staple vitamins are fat-soluble. Without fat, there s minimal assimilation in the body. Fat is also the most hormone-stabilizing macronutrient. Both protein and carbohydrates will trigger much larger insulin responses. Said a different way, to efficiently burn fat, you must eat fat. DO NOT AVOID FAT. With that said, not all fats are healthy. The goal of this guide is to teach you which fats to focus on and why. I also want to give you some guidance around cooking with fats so you don t take healthy fats and make them unhealthy. Let s go.

4 QUICK QUOTE Swapping out the fats you eat and cook with is one of the easiest ways to radically improve your health.

5 MONOUNSATURATED the fat everyone agrees on.

6 MONOUNSATURATED FATS Olive oil is the most popular monounsaturated fat. The truth is that most oils are a combination of monounsaturated fats and polyunsaturated fats. Olive oil is about 75% monounsaturated (MUFA). Whenever an oil is heavy in MUFAs, it s a good sign. FOUND IN Between the four main types of fat, monounsaturated is the type of fat where all sides of debate can come to agreement. It s really healthy stuff. MUFAs have a high correlation with a lower risk of heart disease, increased fat loss, less inflammation, a better cholesterol profile, and a decreased risk for breast cancer. Engage in MUFA consumption as much as possible, but avoid cooking with it at high heat as you will damage the fats and create an inflammatory situation. More on that later. * Most name-brand olive oil is not pure and cut with inflammatory oils. Only buy from reputable sources. OLIVES/OIL* SESAME OIL MACADAMIA NUTS/OIL WALNUTS/OIL AVOCADOS/OIL NUTS & SEEDS** **Not all nuts and seeds are high in monounsaturated fats. In general, consume in moderation (a few handfuls a week at most) and only raw.

7 QUICK QUOTE The human brain is more than 60% fat.

8 POLYUNSATURATED the complicated fat.

9 POLYUNSATURATED FATS Polyunsaturated fats (PUFA) are found in grain products, soybeans, peanuts, and fish. Polyunsaturated fats can be further broken down into essential fatty acids: Omega-6 and Omega-3. They re essential because the body can t make them. FOUND IN Both O6 and O3 fats are helpful, in context. However, if your body s ratio of O6 to O3 becomes too lopsided, inflammation occurs. For this reason, we want to limit O6 intake and prioritize O3 intake (e.g. fish). Keeping the ratio as close to 1:1 is a good goal. The SAD diet can have ratios of up to 30:1. Disease city. This is where you find that not all oils are the same not even close. Corn oil (common cooking oil in the U.S.) has a ratio of 46:1. Olive oil has a ratio of 3:1. You can break down O3 fatty acids into ALA (think Flax), EPA, and DHA (think fish oil). O3s are wonderful for circulation, brain function, and fighting inflammation. By and large, I stay away from polyunsaturated fats unless I m eating fish. For Reboot, I recommend you do the same. SOYBEANS/OIL CORN OIL SUNFLOWER OIL FISH PROCESSED FOODS SOME NUTS/SEEDS GRAIN PRODUCTS

10 QUICK QUOTE Fat provides more than twice the usable energy, per gram, than carbohydrates or protein.

11 SATURATED the fat everyone s afraid of. (except those who know the truth)

12 SATURATED FATS You re about to take the red pill. Demonized by bad science, saturated fats (SFA) are probably the most useful fat for the body. They re certainly the most stable fats, wonderful for cooking, and are solid at room temperature. 1/2 of cell membrane structure is made up of saturated fat. These fats aid calcium absorption (anti-osteoperosis, ladies?). They boost immune function. And they provide the important (and hormone-supporting) cholesterol. That s right, cholesterol is the building block of hormones. FOUND IN* BUTTER COCONUT OIL PALM OIL There s no need to be afraid ladies and gentleman, cook with this stuff, eat it, and even rub it on your body (no kidding, coconut oil makes a great lotion). It s wonderful and healthy. GHEE LARD & TALLOW DAIRY & EGGS BEEF AND SEAFOOD * Source quality matters. Only consume saturated fat from high quality sources.

13 QUICK QUOTE Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion, providing an extended period of satiation after a meal.

14 TRANS FATS We re switching over to the red light district. The rough part of Fat Town. Loserville. Trans fats are what happen when you take an unsaturated fat and add hydrogen atoms (this is where the term hydrogenated comes from). Without going into too much science, this basically takes an unsaturated fat and makes it solid and more stable. FOUND IN MARGARINE The body has little idea what to do with these fats and they end up wreaking havoc on cellular metabolism. They re not just bad for your health, but for your body fat as well. Worse, they tend to encourage fat storage in the belly area and drive up inflammation. I tend to think of processed food as trans fats. That s where you re going to find most of them. By following the Reboot protocol you re automatically avoiding these fats, but this guide wouldn t be complete without talking about them. NOTE: When I say that trans fats are destructive, I m talking about manmade trans fats, not naturally occurring trans fats (next page). SHORTENINGS PASTRIES AND COOKIES MICROWAVE POPCORN FAST FOOD FLAVORED INSTANT COFFEE

15 TRANS FATS (NATURAL) Not all trans fat is created equal. One of my biggest pet peeves is how the mainstream latches on to a concept and blasts it to the masses without parsing the important details. Ruminant animal products contain a naturally occurring trans fat called CLA (Conjugated Linoleic Acid). CLA is formed when the bacteria in the stomachs of these animals digest the grass the animal has eaten and form byproducts via biohydrogenation. While industrial trans fats are shown to increase the risk of heart disease, cancer, and obesity, CLA and other trans fats found naturally in animal products are actually thought to decrease the risk of those diseases, especially heart disease. FOUND IN BUTTER FULL FAT MILK & DAIRY GRASS-FED BEEF BONE MARROW CLA has also been shown to improve glucose tolerance in rats and interrupt the inflammation process in the body, having an anti-inflammatory effect.

16 QUICK QUOTE Most of the key vitamins are fatsoluble. Without adequate fat intake, you won t absorb the nutrients in foods.

17 SMOKE POINT When cooking with fats, it s important to know what their tolerance for heat is. Each fat has a tipping point where the fat begins to degrade and turns inflammatory. This is called the smoke point. Think of it as smoke signals communicating that you re screwing up! So yes, when your friend fries bacon in extra virgin olive oil because olive oil is healthy!, it ain t so healthy anymore. Oh, that was you? Stop that! In general, saturated fats are much more heat stable than unsaturated fats, so place your focus there for cooking. I use unsaturated fats like EVOO for salad dressings and uses aside from cooking. SMOKE POINT OF HEALTHY FATS CLARIFIED BUTTER 450F TALLOW 400F LARD 390F AVOCADO OIL 520F DUCK FAT 375F BUTTER 350F COCONUT OIL 350F EXTRA VIRGIN OLIVE OIL 320F MACADAMIA OIL 390F

18 QUICK QUOTE The building blocks of hormones is cholesterol. It s not evil it s a necessity.

19 REBOOT FATS JUNK FATS COCONUT OIL BUTTER & GHEE BUY VIRGIN, ORGANIC, UNREFINED BUY GRASS-FED CANOLA OIL GRAPESEED OIL BEST USE ANIMAL FATS (LARD/TALLOW/ETC.) BUY PASTURED CORN OIL OLIVES/OIL BUY EXTRA VIRGIN REPUTABLE BRAND SOYBEAN OIL AVOCADOS/OIL MACADAMIA OIL BUY ORGANIC BUY ORGANIC MARGARINE SUNFLOWER OIL SESAME OIL (IN MODERATION) BUY ORGANIC SAFFLOWER OIL RICE BRAIN OIL SHORTENINGS CONVENTIONAL ANIMAL FATS

20 Well done. REBOOTEDBODY.COM

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