Fats: the essential macro.
Protein gave you a floor. Now add the macro your cells are built from.
This week you learn which fats build the system, which ones distort it, and how to make one deliberate swap.
Before we add anything new, answer these honestly:
Did you hit your protein target on most days last week?
Did you notice where your protein was lowest — breakfast, lunch, or dinner?
Did you weigh at least one protein source raw before cooking?
You'll carry this into this week's decision.
Drag each fat into the right bucket. Where you hesitate is where the learning is.
Drag each fat into the right bucket. On mobile, tap a fat then tap a bucket.
Upgrade the input, upgrade the system.
Hormones run on fat. Quality matters.
Quality determines whether the signal lands.
Fats don't just feed cells. They tell cells when to stop.
Saturated fats burn in a way that produces a strong "full" signal at the mitochondria. Polyunsaturated fats — the kind concentrated in seed oils — produce a much weaker one.
When the signal is weak, the cell keeps taking in fuel. Storage keeps growing. Hunger keeps returning.
This isn't about one meal. It's about the fat your cells are built from, and the signal those cells can produce.
The exposure adds up fast. Packaged food, dressings, sauces, and restaurant meals are mostly seed oil.
High heat — tallow, ghee, grass-fed butter, refined coconut oil
Lower heat / cold use — olive oil, avocado oil
Eat as food — salmon, sardines, eggs, nuts
Avoid — canola, soybean, corn, sunflower, safflower, margarine
Protein target holds.
No seed oils.
Swap the oil you cook with. Then check ingredient labels on one packaged food, one sauce, and one restaurant meal if you can.
Hold the change for the week. Report what you found.
