• Andres Hernandez

Fats, Fats ,Fats



By far the coolest macro out there. I love it.

Almond butter, avocado, egg yolks, bacon… all of it sounds so good, and they are good!


They deliver fat-soluble vitamins, they provide essential fatty acids and are the building blocks for many hormones, specially sex hormones like estrogen, testosterone and progesterone. Many of them have anti-inflammatory properties (coconut oil, salmon), and depending on your sports, they tend to be a great source of energy. They are good for you. But its easy to get confused on how to get them in, and what types of fats are the good ones and which ones are the bad ones.


Here are good sources of fat:


-Just fat

🥗Extra virgin olive oil, avocado oil, coconut oil.

🥗Grass-fed butter

🥗Ghee butter


-Fat and protein

🥗Salmon

🥗Whole eggs

🥗Full fat yogurt

🥗Grass-fed beef

🥗Bacon

🥗Ground bison/turkey


-Fat and Carbs (fiber)

🥗Avocados

🥗Any seeds (pumpkin, sesame, sunflower, hemp)

🥗Almonds


Every single time I have a conversation about fats, specially with older adults, the first thing they ask is, “What about cholesterol? Egg yolks are bad for you.”


Good sources of fat don’t raise cholesterol. Transfats+ ultra fried French fries+ gallons of coke+ any other high sugar snack raises cholesterol.

Eggs yolks don’t raise LDL cholesterol, in almost all cases it raises HDL cholesterol ( the good one). Just think about it for a second, one little egg, has everything needed to create another life form.


Hope this helped!


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