Fats That Fuel (And Why You Should Swap out the Seed Oils)

Recently, we’ve been chatting about why macros (always) beat calories and how protein acts as the repair kit for your gut. But there’s a third pillar of our nutritional approach that often gets the most confusing: Fats.

For years, we were told to fear fat. Then, we were told to swap it for “heart-healthy” oils that turned out to be anything but. Today, let’s clear the air: Fat is not the enemy of your goals; it is the essential fuel for your hormones. For those of us who grew up in the “low-fat” era (Snackwell cookies, anyone?), reframing fat can be a mental challenge. But it’s one of the most important shifts you’ll ever make.

The Problem with “Stressed” Fats
Walk down the middle aisles of any grocery store, and you’ll see industrial seed oils (canola, soybean, corn, sunflower) in almost everything. These are highly processed and inherently inflammatory. Think of them as “stress in a bottle” for your cells. They keep your inflammation levels high, which is the last thing that we busy, midlife women need.

You may see mainstream advice still defending these oils, but for a woman aiming for stable blood sugar and reduced systemic inflammation, the “moderation” often touted by big organizations simply isn’t enough to calm a sensitive system.

Meet Your New Best Friend
When we ditch those inflammatory oils and swap in real, whole-food fats, your body starts to breathe a sigh of relief. My favorite? The humble avocado.

Avocados are the ultimate fuel because they provide:

Magnesium: The original “calm down” mineral that helps switch your nervous system from “fight or flight” to “rest and digest.”

Potassium: Essential for blood pressure and energy regulation.

Stable Fats: They provide a long, slow burn of energy that keeps your blood sugar stabilized, which is exactly how we prevent that 3:00 PM need for cookies and a nap.

If protein is your repair kit and fiber is your gut’s internal broom, fat is the steady-burning fuel that keeps the whole system from stalling out.

Your Action Plan
Replace the Seed Oils: Instead of using soybean, canola, or vegetable oil, swap them out for olive oil, avocado oil, real butter, or beef tallow this week. (Pro tip: Check the labels on your favorite salad dressings and mayo, that’s where these oils love to hide!)

Add the Avocado: Aim to add a quarter or half an avocado to your day. Spread it on your toast, slice it into a salad, or simply eat it with Himalayan sea salt as a snack.

Watch Your Energy: Notice how much calmer you feel in the afternoon once your blood sugar is stabilized by these healthy fats.

How is your progress coming along with layering in your macros? If you’ve started prioritizing your protein and fiber, how does adding in these fats feel?

Reply and let me know here. I’m cheering you on!