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If you want to trigger me, just say that saturated fat is unhealthy. I’m here to show you that it is not. In fact, including saturated fat in our diets is essential for maintaining an optimal biological state of well-being.
WHAT ARE THE BENEFITS OF SATURATED FAT?
Saturated fat is needed for:
Mental development – the brain is made up of mostly saturated fat and cholesterol.
Bone development – saturated fats metabolise calcium.
Cardiovascular function – the lungs are coated with fatty acids that are saturated.
The nervous system – as in the brain the nervous system is largely made up of saturated fats.
Hormonal support – saturated fats are the building blocks to making hormones such as testosterone, oestrogen, cortisol, etc.
According to the independent study, A Critical Review of Cardio Disease by Dr Walter Willet from Harvard School of Public Health, we can see that saturated fat is not linked to heart disease and protects against strokes. Daily nut consumption is associated with a 35% decrease in the risk of heart attacks. Consuming full fat dairy is associated with a 60% reduction in risk of type 2 diabetes, lowers high density cholesterol, triglyceride levels and inflammation markers. People that eat egg yolks can reduce the chance of becoming diabetic by 42%. I highly recommend reading Dr Willett’s book, Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating if you want to gain more of an understanding of his research.
WHY IS SATURATED FAT SEEN AS UNHEALTHY?
You should never trust the science. Question it always. Lessons learned during the recent COVID pandemic have proven why this approach is most important. The same goes for the scientific understanding of saturated fat.
To understand the history, we must go back to the 1920s to spend time with Dr Charles Best & Dr Frederick Banting, two scientists who earned a Nobel Peace Prize for purifying insulin, making it available for pharmaceutical use. They also made some other interesting discoveries.
Drs Best & Banting were the first scientists to discover an accumulation of fat in and around the organs in diabetics. This discovery lead them to believe that dietary fat was the cause of type 2 diabetes. The development of the infamous food pyramid that was pushed onto the public was a direct result of this. It could be fair to say that certain powerful food corporations were able capitalise on these studies, but that’s a different conversation altogether!
Fortunately, technology has advanced a lot since the 1920s. The science that was missing from their research was the role of the liver. The liver plays a key role in fat metabolism. It is now known that the liver converts sugars into fat to be stored, either as subcutaneous – on the outside of the body – or visceral fat – in and around the organs. In fact, to put it quite simply, body fat is nothing more than stored sugar. Once there is no more room for it to be stored in the liver, the body is forced to store fat in the pancreas. When this happens, a person loses the ability to create insulin on their own. Welcome to type 2 diabetes.
Since the recommendation of ‘low fat’ diets by the bodies that govern food & drugs, we have noticed a 400%+ increase in heart disease, diabetes & obesity. Until the public is completely re-educated about nutrition this problem isn’t going to get better.
ARE THERE DIFFERENT TYPES OF SATURATED FATS?
Palmitic acid is often considered an unhealthy saturated fat because people often associate it with palm oil, but you will find that the acid (not the oil product) is already a part of our biological make up. Here are the different types of saturated fatty acids and their benefits:
Caprylic acid – found in coconut oil, dairy, breast milk, nuts. Great for the immune system, acne, and is anti-viral.
Lauric acid – found in coconut oil, breast milk. Needed for the immune system and is anti-viral.
Palmitic acid – abundant in fish, nuts, seeds, animal products. 50% of cell membrane is made up palmitic acid.
Butyric acid – found in butter and vegetable sources. This is the main fatty acid that feeds cells in the colon.
WHICH FATS SHOULD I AVOID?
We can put lipids (fats) into three categories – saturated, unsaturated and trans.
Unsaturated fats – EPAs & DHAs – are the omegas. These often get promoted as ‘healthy fats’, but you should now understand that saturated fat is just as important.
Trans fats increase the risk of heart disease and other health problems. They are found in hydrogenated foods. This is when a hydrogen atom is introduced to an oil to solidify it, preventing it from going rank. Margarine often disguised as ‘spreadable butter’ is a form of trans fat. Trans fats can also be found in fast food, microwave meals and other processed foods. We should avoid these fats at all costs.
The rule that I follow says, if you can dig it from the ground, pick it from a tree or plant, or slaughter it and it’s still in its unaltered state then it is OK to eat. The most important part of that statement is that it is still in its unaltered state. Meaning unrefined and unprocessed.
Study comparing consumption of Saturated Fats vs Unsaturated Fats:
http://www.bmj.com/content/353/bmj.i1246 Astrup, A., Dyerberg, J., Elwood, P., Hermansen, K., Hu, F.B., Jakobsen, M.U., …Willett, W.C. (2011). The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: Where does the evidence stand in 2010? [PDF]. Am J Clin Nutr, 93(4): 684–8. doi: 10.3945/ ajcn.110.004622
Short answer – yes! The healthy version of the world’s favourite chocolate coconut treat shares an almost identical taste to the original and is super easy to make!
Keto Bounty Bar Recipe Ingredients
200 g desiccated / shredded coconut unsweetened
2 tsp vanilla
4 tbsp granulated sweetener or to your taste
4 tbsp coconut cream
6 tbsp coconut oil melted
Sugar free chocolate coating
100 g coconut oil melted
6 tbsp powdered sweetener
45 g cocoa unsweetened
2 tsp vanilla
Mix all the filling ingredients together until well combined. Spoon into a square dish lined with baking parchment/paper. Place in the freezer until firm enough to cut.
Remove from the freezer and cut into bars, squares or roll handfuls into balls. Place each one on a baking tray lined with baking parchment/paper. Place the baking tray with the coconut bars back into the freezer to completely freeze and set. Mix all the coating ingredients together and mix well. Dip each frozen bar, square or ball into the sugar free chocolate coating and place on a lined baking tray. Store in the freezer for up to 1 month and the fridge for up to 1 week.
The Immortal Training approach to training the abdominal group is always functional. That means that we aren’t going to waste our time focusing on a bunch of small movements like crunches and sit-ups. And if we do include any of those exercises they will be tweaked in a way as to engage the core correctly. Working together, the core muscles’ main job is to anchor and balance the body, in most cases, while the bigger muscles work. You may notice that when you go to perform a dead lift, bracing your abs is the first thing that happens. This is an example of how the core works – typically, never alone.
DO I NEED ANY EQUIPMENT?
Here’s what you need…
Kettle Bell or Home Made Kettle Bell (see video)
LET’S GET IT!
Watch the video below to for instructions on how to perform each exercise.
Core strength is best built whilst balancing a weight in an overhead position. In this case with a barbell. Exploding upwards from the floor as to defy gravity with this movement improves the transition of strength into power.
Muscles Focused: Abdominals
– Lay flat on the floor with your knees bent
– Take a wide grip on the barbell (outside of shoulders width) with your elbows locked out
– Drive your lower back into the floor using your core strength to explode upwards whilst keeping your arms locked with the bar above your head
– Keep your chest high