Fat Isn't the Enemy: How to Choose Healthy Fats
For decades, fat got a bad rap—and we’re still undoing the damage. This post breaks down why your body needs fat, how it fuels endurance, supports hormones, and keeps you satisfied, and how to choose the right sources without falling for the “low-fat” hype. Because fat isn’t the problem—misinformation is.
BLACK IRON RADIO EP. 295: Fat Isn't the Enemy: How to Choose Healthy Fats
For decades, fat got a bad rap. And we're still undoing the damage. Morgan, Jess, and Kelsey dig into why fat isn't the villain it was made out to be, how it helps fuels your training, supports your hormones, and keeps you full. Fat isn't the problem, misinformation is.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Once upon a time, spray butter was considered cutting-edge nutrition science. The ’90s convinced everyone that the path to health was paved with Snackwell cookies and “fat-free” everything. We were told fat was bad, and we believed it—until our hormones tanked, our energy vanished, and our bodies started begging for something more.
Here’s the truth: fat isn’t the problem. The problem is fear and misinformation.
Why Your Body Needs Fat
Fat isn’t just there for flavor. It literally keeps you alive and functioning:
Hormone production: Without fat, your hormones crash. Goodbye stable mood, performance, and cycle.
Cell structure: Every single cell membrane in your body relies on fat.
Vitamin absorption: Vitamins A, D, E, and K need fat to do their jobs.
Nervous system & brain health: Your brain is ~60% fat. Why restrict what your brain is made of?
When people cut fat too low, energy tanks, recovery lags, and athletes lose endurance.
Fat = Fuel
Let’s get nerdy for a second.
Fat provides 9 calories per gram—more than double what you get from carbs or protein.
That means it’s the body’s richest energy source, especially during low-intensity movement (think walking, recovery runs, easy rides).
The more you train aerobically, the better your body becomes at using stored fat for energy.
At higher intensities, you’ll rely more on carbs—but both energy systems matter.
That’s why hybrid and endurance athletes thrive on a smart balance of carbs and fats—not extremes.
Fat Keeps You Full (and Sane)
Fat slows digestion and triggers the release of key hormones that tell your brain, “Hey, we’re good.”
CCK: Slows gastric emptying and signals fullness.
GLP-1: Helps regulate appetite and blood sugar (yes, your body makes this naturally).
Peptide YY: Works with your vagus nerve to suppress overeating.
When you go low-fat, these signals vanish—and so does your satiety. Cue constant hunger, erratic energy, and the urge to raid your pantry at 10 p.m.
Dietary Fat ≠ Body Fat
This one’s important: the fat you eat doesn’t automatically become the fat you store.
Dietary fat = the fats you eat (avocado, olive oil, nuts, meat).
Body fat = stored energy from any excess—fat, carbs, or protein.
Your body’s actually more efficient at converting excess sugar and refined carbs into body fat than it is from dietary fat.
Fat just gets a bad rap because it’s more calorie-dense.
How Much Fat Do You Need?
For most people, fat should make up 25–35% of total calories.
That range shifts with training load, performance goals, and life stage (yes, pregnancy or perimenopause matter here).
The Good, the Meh, and the Nope
If you forget everything else, remember this:
If it grows from the ground or swims in the ocean, it’s probably good for you.
If it was made in a lab or lasts on a shelf for a year, maybe not.
Monounsaturated Fats
Olive oil, peanuts, avocado, almonds → heart-healthy and anti-inflammatory.
Polyunsaturated Fats (Omega-3s)
Salmon, sardines, chia seeds, flax, walnuts → reduce inflammation, support recovery.
Saturated Fats
Eggs, dairy, meats, coconut oil → fine in moderation. Keep under ~10% of daily calories.
(And no, coconut oil isn’t a miracle. It’s just marketing.)
Fats to Limit
Soybean, corn, and canola oils; trans fats; most shelf-stable fried foods → inflammatory and metabolically messy.
Real-World Tips
Don’t fall for “low-fat” labels. They often swap fat for sugar.
Cook with intention. Use olive oil, avocado oil, or butter—skip the aerosol spray.
Mix your sources. Aim for one plant-based fat, one from fish, and one from nuts/seeds daily.
Pair veggies with fat. Olive oil on zucchini or hummus with carrots helps your body absorb fat-soluble vitamins.
Bottom Line
Fat isn’t your enemy—it’s your ally. It keeps you fueled, full, hormonally stable, and mentally sharp. Cutting it out won’t make you leaner; it’ll just make you tired, hungry, and frustrated.
The key isn’t elimination. It’s education—and that’s what we do best.
If you’re unsure where your ideal fat intake should land, one of our coaches can help you find the balance that supports your goals, your sport, and your life.
🎙️ WANT MORE? SUBSCRIBE TO BLACK IRON RADIO!
If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
