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The Skinny on Fat · Mocktail Minutes

• 0:22
  baylee: Hello, everyone.
• 0:23
  baylee: Welcome back to this week's episode of Mocktail Minute.
• 0:26
  baylee: This is Bailey.
• 0:27
  brianna: And this is Brianna um,
• 0:29
  baylee: the Lemon Line Poppy.
• 0:32
  baylee: Easy, tasty, and I have a lot of them right now, so nothing crazy.
• 0:38
  brianna: I'm just doing the electrolyte powder plus, but like potassium forward one and some creatine that I did not mix very well.
• 0:47
  brianna: So I just like drink a whole chunk of creatine and the electrolyte powder, but it's fine.
• 0:52
  brianna: If you mix it, it's very good.
• 0:54
  baylee: Do you ever have people get like digestive issues when they start creatine?
• 0:59
  brianna: I only notice it if they like aren't consistent with it.
• 1:02
  brianna: Like if they go on and off of it a lot, I feel like they notice a lot more bloating, stuff like that.
• 1:08
  brianna: But I feel like when people are consistent, they don't really notice anything.
• 1:13
  brianna: And I think some people are more sensitive than others because then I have others who don't ever notice any different.
• 1:18
  baylee: mhm.
• 1:19
  brianna: Yeah.
• 1:20
  brianna: What about you?
• 1:20
  brianna: No,
• 1:22
  baylee: I mean, I really don't, I have someone who thinks it's causing, like, diarrhea type things.
• 1:29
  baylee: I don't think that's actually doing it.
• 1:30
  baylee: So I'm just curious.
• 1:31
  brianna: it's probably whatever else she's drinking it with or doing, you know, cause I don't, it shouldn't cause
• 1:38
  baylee: And I'm pretty sure it was before they even started the creatine, so I'm like, I don't think that's the issue.
• 1:45
  brianna: I've never heard of it like causing diarrhea.
• 1:47
  baylee: Yeah.
• 1:48
  baylee: I was just curious.
• 1:49
  brianna: Yeah.
• 1:50
  baylee: We are talking about fat today.
• 1:55
  baylee: I feel like fat is, it's, I mean, kind of like carbs, but I think it's misunderstood because we've gone through decades of it being just like demonized of everything.
• 2:08
  baylee: Fat free is the best way where it's really not.
• 2:11
  baylee: And so we're gonna we're gonna set the record straight about What types of fats we should be including?
• 2:18
  baylee: Why they matter and how to choose?
• 2:20
  baylee: More whole food fat sources.
• 2:23
  brianna: Yeah.
• 2:23
  brianna: I think it was like a really common thought that like fat makes you fat.
• 2:28
  brianna: So like if I eat fat, I'm going to gain fat or it's going to be stored as fat.
• 2:31
  brianna: And so we're like terrified of it.
• 2:33
  brianna: And it probably really started happening in the nineties and two thousands when everyone started going like low fat craze.
• 2:40
  brianna: I think nowadays with like keto and carnivore, people are like, we should only be eating fat.
• 2:45
  brianna: And obviously with everything, there's a middle ground, but that is really important.
• 2:49
  brianna: So it's an energy source.
• 2:50
  brianna: So that's where when people are doing keto and stuff like that, when we talk about ketosis, it can be used as an energy source.
• 2:57
  brianna: It helps you absorb nutrients like your thoughts, like vitamins, like vitamin D that we talked about last week, but also a E and K.
• 3:04
  brianna: It's great for your brain health.
• 3:05
  brianna: So the brain is nearly 60 percent fat by weight.
• 3:08
  brianna: So your brain loves fat.
• 3:10
  brianna: It helps It's a protective thing for your brain.
• 3:13
  brianna: It's good for hormone production and synthesis.
• 3:15
  brianna: So you cannot synthesize hormones correctly if you are under eating fats.
• 3:19
  brianna: This is very important for women.
• 3:21
  brianna: And then it helps support cell structures and overall health.
• 3:24
  brianna: So fat does a lot in our body.
• 3:27
  brianna: And if you're under eating it, you're going to have a lot of issues.
• 3:30
  baylee: we've also been told all of our lives pretty much that eating fat is like bad for your heart and everything.
• 3:38
  baylee: Really it kind of depends on the types of fat.
• 3:41
  baylee: So it's not, it's not like the end of the story.
• 3:42
  baylee: It's like bad fat equals bad.
• 3:45
  baylee: So when we're looking at the types of fats, you're going to have Unsaturated fats.
• 3:51
  baylee: So these are like we have mono and polyunsaturated fats.
• 3:55
  baylee: This will be more heart health protective.
• 3:58
  baylee: It helps reduce inflammation and promotes better brain functioning.
• 4:03
  baylee: So some food sources that would be avocados, nuts, like your almonds are really great for your unsaturated fats.
• 4:10
  baylee: Seeds, olives, extra virgin olive oil is a great oil to always keep on hand.
• 4:15
  baylee: And then especially fatty fish.
• 4:17
  baylee: And then you have saturated fats.
• 4:20
  baylee: So this is one that is definitely demonized where we've been told like no saturated fats, no saturated fats.
• 4:27
  baylee: And I would say like you don't need as many saturated fats as you do unsaturated.
• 4:32
  baylee: And the key here is you want to get whole food, saturated food sources.
• 4:38
  baylee: So like Animal fats, butter, full fat, dairy, meat, and then like coconut oil.
• 4:43
  baylee: Those are all great sources of saturated fats, and so there's a lot of misconception around it, but there is more research coming out that's saying, ma, moderate, saturated fat intake from Whole Foods isn't necessarily harmful to your heart like we once saw.
• 4:59
  baylee: So we want to get this saturated fat in because it's also gonna play roles within the body too.
• 5:05
  brianna: And especially like if you're thinking about a lot of those sources of saturated fat, what other nutrients they have in them, like the vitamin A and the B and the iron and zinc and all those good things.
• 5:16
  brianna: So I think we definitely demonize like things like a good quality red meat.
• 5:21
  brianna: I think we demonize them a little much like when we're talking about excessive saturated fat intake, I'm more concerned about those overly processed foods.
• 5:29
  brianna: Like if you were to go eat like.
• 5:31
  brianna: A hostess or a little Debbie that has saturated fat in it.
• 5:34
  brianna: I'm much more concerned about that saturated fat than I would be if you're like ordering a steak at dinner.
• 5:39
  brianna: You know what I mean?
• 5:40
  baylee: Mm-hmm Mm-hmm
• 5:41
  brianna: You need unsaturated and you need saturated, just like you need the different sources of your unsaturated fat too.
• 5:48
  brianna: Like omega 3s, you need omega 6, you need unsaturated, you need saturated.
• 5:53
  brianna: That is a known.
• 5:54
  brianna: The one that you absolutely don't need is trans fat.
• 5:57
  brianna: So that's like the bad guy.
• 5:59
  brianna: The one that we, Started using in our food system, thinking like we beat the system type thing.
• 6:05
  brianna: Like we took, what is it like an unsaturated fat, but we'd made something, we did something to make it more stable and act like a saturated fat.
• 6:12
  brianna: And we're like, we've cheated the system.
• 6:14
  brianna: It's good for your health, but it acts like a saturated.
• 6:16
  brianna: And then we found out, Oh, this is way worse for like your heart and your cholesterol and cancer.
• 6:21
  brianna: Like, let's not do that.
• 6:22
  brianna: So much so that now it's not allowed to be in Most of your food sources that you buy at the store, but something that I didn't know up until like a couple years ago, even is that it could still be in fast food.
• 6:34
  brianna: and you can look up like different fast food restaurants, kind of like their nutrition facts, and there's a good amount of them that have like their trans fat is actually decently high.
• 6:43
  brianna: Like, around 5 grams for 1 meal when you should be eating less than 1 gram max a day.
• 6:49
  baylee: And they use it because it's cheap.
• 6:50
  baylee: So,
• 6:51
  brianna: yeah, it's very cheap.
• 6:52
  brianna: It's very shelf stable.
• 6:54
  brianna: It lasts forever.
• 6:56
  brianna: And I don't know why they're still allowed to use them, but again, free market, it's up to the consumer to know what's good for them.
• 7:02
  brianna: What's not great for them.
• 7:03
  brianna: So if you didn't know trans fat isn't fast food, which is why it's just a good idea to not eat fast food all the time in general.
• 7:11
  baylee: and with the saturated fats too, we kind of mentioned some benefits like fat overall, it's a dense source of energy.
• 7:18
  baylee: You're going to get that brain health and nervous system support.
• 7:20
  baylee: It's going to help produce hormones like testosterone, estrogen, cortisol, and then even cholesterol, which is often found alongside saturated fat serves as building block for hormones.
• 7:31
  baylee: So I feel like cholesterol, we hear that as a bad word too.
• 7:33
  baylee: Cholesterol is not a bad word as well.
• 7:36
  baylee: It's also saturated fat is going to help maintain that like integrity of your cell membranes to help not be damaged.
• 7:43
  baylee: So we want healthy cell membranes to protect our cells.
• 7:47
  baylee: And then something else we don't often get told is Some consumption of saturated fats actually helps increase your HDL good cholesterol.
• 7:56
  baylee: So again, heart healthy, well, it's supporting your heart health there as well.
• 8:00
  baylee: So it can help improve your ratio of HDL and LDL cholesterol, which is a better indicator of cardiovascular health than just And then, I mean, it even plays a role in bone health because it helps aid in the absorption of calcium into your bones to help maintain that bone density and strength.
• 8:19
  baylee: And then when you combine this with fat soluble like vitamin D, these fats are especially beneficial for skeletal health.
• 8:29
  baylee: And then Brianna mentioned omega 3s and omega 6s.
• 8:32
  baylee: So, Those are your polyunsaturated fats, and with these, basically they just differ in their chemical structure and how they affect inflammation and overall health.
• 8:44
  baylee: omega 3s, again, good for brain health, for like your cognitive function, memory, mood regulation, your heart health by, they help like reduce your triglycerides, eye health, essential for vision.
• 8:56
  baylee: DHA, which is a type of omega 3, makes up a significant portion of your retina.
• 9:02
  baylee: And then joint health, your, then types of omega 3s.
• 9:06
  baylee: You have ALA, which is found in your plant sources.
• 9:10
  baylee: And then that's going to be also found, like, for your black seeds, chia seeds, hemp seeds.
• 9:15
  baylee: Like your seeds, and then you have the EPA and DHA.
• 9:19
  baylee: So those are the most bioavailable forms, meaning your body is going to use it really well, type of omega 3, and critical for your brain, eye, and heart health.
• 9:28
  baylee: So you can get that from fatty fish, fish oil, cod liver oil, algae, and this is honestly why I recommend most of my clients to get a high quality omega 3, because living in Missouri, we're just not getting a lot of high quality fatty fish.
• 9:42
  baylee: Mm
• 9:43
  brianna: Yeah.
• 9:43
  brianna: I actually had a call with people about this yesterday and they were like wondering that because you know, they started really being mindful of like their fat intake, what kind of fat they were doing.
• 9:53
  brianna: And then they also started taking like a good omega three and they had like a bunch of better labs and especially like their inflammation labs and they were kind of like, can I overdo it when I make a three or like, is this, should I, now that it's better, should I not be doing it?
• 10:06
  brianna: And my whole thing was like.
• 10:08
  brianna: You're probably not, you probably weren't getting what you needed from your diet very much.
• 10:12
  brianna: And so you can play around with it.
• 10:13
  brianna: Like, okay, stop taking the Omega, just do the dietary changes you were doing and then test again and see where it's at.
• 10:18
  brianna: But odds are you're going to benefit from an Omega three supplement.
• 10:22
  brianna: Like exactly.
• 10:24
  brianna: People just aren't eating a ton of fatty fish it's expensive.
• 10:28
  brianna: It's hard to make a lot of people don't have access to it.
• 10:31
  brianna: You know,
• 10:32
  baylee: Yes,
• 10:32
  brianna: about why the Mediterranean diet is like so raved about.
• 10:35
  brianna: It's like, yeah, they have a ton of seafood.
• 10:37
  baylee: Oh, yeah, I would love to eat that for like a week at least
• 10:42
  brianna: right.
• 10:42
  baylee: I mean ideally more than a week, but I'm being realistic here
• 10:46
  brianna: but yeah, I think it's role and inflammation is really critical.
• 10:50
  brianna: And I think people just kind of underestimate it.
• 10:54
  brianna: The other thing too, if you're thinking about like, we kind of talked about like your nervous system, but it helps to make up the myelin sheath.
• 11:02
  brianna: So the little protective insulation thing that covers your nerve.
• 11:07
  brianna: You know, like neurons, like all those things running throughout your body, they need fat.
• 11:11
  brianna: So if your nervous system is like kind of stressed out or you're having a lot of like, you know, like Ms, things like that, I mean, you know, taking Omega isn't just going to cure Ms, but it's protective against things like that because your nervous system and your brain are so strongly dependent on it.
• 11:27
  brianna: And then the fact that you can just reduce inflammation, all of that together is like crazy important, which is, you know, if you look at how typically people are eating, they pull a bunch of fat out of their diet.
• 11:39
  brianna: When you pull a bunch of fat outta your diet, you're probably adding sugar into it.
• 11:43
  brianna: Because again, we've talked about if you don't have fat, you need to have sugar to kind of stabilize things.
• 11:49
  brianna: make things taste good.
• 11:51
  brianna: You pull a bunch of fat out.
• 11:52
  brianna: So now you don't have those protective benefits.
• 11:54
  brianna: And then you put a bunch of sugar in, which is going to exacerbate inflammation.
• 11:57
  brianna: So now you have less protection, more inflammation.
• 11:59
  brianna: It's like the storm.
• 12:01
  brianna: You don't need to be scared of that.
• 12:03
  brianna: I like
• 12:04
  baylee: and then we get to the theory of like why is everyone against us in the food world?
• 12:08
  baylee: Why are we making our food worse for us?
• 12:12
  baylee: And it's actually funny.
• 12:13
  baylee: I was talking to someone Because we're working on like decreasing their added sugars.
• 12:16
  baylee: I helped them add up added sugars and like one meal, they were at like 40 grams and you just don't recognize it until you start paying attention.
• 12:24
  baylee: And so we're talking about just decreasing it.
• 12:27
  baylee: She's like, well, my food's going to taste gross now.
• 12:29
  baylee: I'm like, just try it.
• 12:31
  baylee: And so she did.
• 12:32
  baylee: And she's like, Oh, Swapping out my grill, it actually wasn't even that bad.
• 12:36
  baylee: I'm like, yeah,
• 12:37
  brianna: You're like, yeah, see, we can do it.
• 12:39
  baylee: just, it's just the idea in our head that we are obsessed with sugar, that things are gonna taste bad without it.
• 12:44
  baylee: I'm like, it actually might not be that bad.
• 12:47
  baylee: And like, I still enjoy my food.
• 12:49
  baylee: And so I think that's an important part of everything.
• 12:52
  baylee: Like, it's probably not as bad as you think.
• 12:54
  baylee: Like, we just need to get back to these whole foods and life will be golden again.
• 12:59
  brianna: It'll be fine.
• 13:00
  brianna: But it's like, really, when the people are trying to do like no sugar, no fat, I'm like, well, yeah, this is why you hate what you're eating.
• 13:06
  brianna: None of it.
• 13:07
  baylee: way too strict.
• 13:08
  brianna: It's so strict.
• 13:09
  brianna: None of it really tastes good.
• 13:10
  brianna: You're probably.
• 13:11
  brianna: Feeling deprived all the time, but yeah, when you start doing more of those, like whole food sources of things, you're very satiated.
• 13:18
  brianna: You feel full, you feel good.
• 13:20
  brianna: And I think we have this weird like concept of, Oh, whole food doesn't taste good.
• 13:27
  brianna: Like it, it doesn't, ew, like that doesn't taste good, which I'm like, well, then you must not have been exposed to a lot of it or know how to cook it because wolf foods taste great.
• 13:36
  baylee: And I think it's hard to because In the dieting world, when you're on these diets, they're pulling you away from the fat.
• 13:41
  baylee: They're pulling you away from the flavor.
• 13:43
  baylee: Fat gives it nice flavor.
• 13:45
  baylee: And I know like some people who have done HCG and it's like plain chicken, five blueberries and steamed broccoli.
• 13:52
  baylee: Yeah, that sounds disgusting.
• 13:54
  baylee: Like, why can't you use garlic on your chicken or salt and pepper?
• 13:58
  baylee: It's, it's so weird.
• 13:59
  baylee: And that's where we get this idea that good for you.
• 14:02
  baylee: It can't taste good for you type of idea.
• 14:05
  brianna: exactly.
• 14:06
  brianna: But fat tastes delicious.
• 14:07
  brianna: There's a reason why everybody loves Mexican food.
• 14:09
  baylee: Yes,
• 14:10
  brianna: Yeah.
• 14:10
  brianna: It's the spices and stuff, but it's also the fat.
• 14:12
  brianna: Like the fat.
• 14:13
  brianna: Delicious.
• 14:14
  baylee: Yes.
• 14:16
  brianna: I mean, and you're saying that and you don't even need the cheese on it.
• 14:19
  baylee: still so good.
• 14:21
  baylee: We love the lard.
• 14:23
  brianna: I love it.
• 14:25
  brianna: So good.
• 14:27
  baylee: Yes.
• 14:28
  baylee: Well, I guess Omega 6s.
• 14:29
  brianna: Oh yeah, no, go ahead.
• 14:30
  baylee: those.
• 14:32
  baylee: Omega 6s, so that's your L.
• 14:34
  baylee: A.
• 14:34
  baylee: linoleic acid and arachidonic.
• 14:37
  baylee: Is that how you say it?
• 14:37
  baylee: Arachidonic?
• 14:38
  baylee: acid.
• 14:39
  baylee: LA and AA, we'll go by that.
• 14:41
  baylee: So LA is your primary omega 6 fatty acid found in your diet.
• 14:46
  baylee: Your body will convert LA into AA, which can produce pro inflammatory molecules, aka inflammation.
• 14:55
  baylee: So AA is found naturally in meat and eggs.
• 14:59
  baylee: While inflammatory in excess, it is also supporting brain function, immune response, and muscle growth.
• 15:05
  baylee: So this is why.
• 15:06
  baylee: When I am working with people and we're like, working to decrease vegetable oils, like your soybean, canola, safflower, sunflower oils, I'm not saying you have to completely avoid them.
• 15:17
  baylee: I'm saying reduce them where you can because you're probably getting them in other spots.
• 15:21
  baylee: Especially if you're going out to eat, you're going to get them.
• 15:23
  baylee: And, I mean, Triscuits, I think, are a great example.
• 15:26
  baylee: I don't know your opinion on this, but my opinion, I, I buy Triscuits because they only have three ingredients in it.
• 15:34
  baylee: One ingredient being canola oil, but I'm okay with it because I don't like less ingredients overall.
• 15:40
  baylee: It's not as expensive as other higher quality crackers without the canola oil They're easily accessible and I really like them.
• 15:49
  baylee: So that's a spot where I'm going to get it and I think it's just Thinking through things like that helps you decide what foods you can swap out.
• 15:57
  baylee: But like spaghetti sauce, I'm not getting the one with canola oil, I'm getting the one made with olive oil.
• 16:02
  baylee: Just different things like that can add up to help decrease omega 6s.
• 16:05
  baylee: Because like I said, you need them, just not in the high amount that we're typically getting them in because it's also Processed foods, your chips, your baked goods, fast food, like you mentioned.
• 16:16
  baylee: And there is actually a little bit in your nuts and seeds too.
• 16:19
  baylee: So you are getting them.
• 16:21
  baylee: We just want to avoid them more, I would say, and the more the processed foods.
• 16:25
  baylee: You're seeing where you can make swaps there.
• 16:28
  brianna: Yeah, because, you know, you still need them.
• 16:31
  brianna: These are like essential.
• 16:32
  brianna: They're essential to your diet.
• 16:33
  brianna: You, you have to have them.
• 16:35
  brianna: You need them.
• 16:36
  brianna: So the issue is, is when you're trying to control inflammation, it's like that ratio, you know, it really should be like a one to one omega 3 or omega 6 to omega 3 ratio where we are typically eating about like 15 to one.
• 16:49
  brianna: And so that's where we're having a hard time controlling inflammation.
• 16:52
  brianna: Yeah.
• 16:53
  brianna: And for people who are dining out a lot, relying heavily on processed foods, that might even be closer to like 32 to one, like it's exponentially higher.
• 17:02
  brianna: So it's not that we want to pull it all the way out.
• 17:05
  brianna: We need it.
• 17:06
  brianna: But yeah, where can you make the swaps?
• 17:07
  brianna: And I agree.
• 17:08
  brianna: There's a couple of products where I'm like, this is a product I really enjoy.
• 17:11
  brianna: This is what I want.
• 17:13
  brianna: It like kind of checks all the boxes.
• 17:15
  brianna: And I know I'm not cooking with a bunch of vegetable oil.
• 17:17
  brianna: You know, I'm not.
• 17:19
  brianna: Doing all that, all the things, all the oils that I cook with are more like olive oil, avocado oil.
• 17:24
  brianna: So I'm fine with that.
• 17:25
  brianna: You know, it's not like I'm just relying on, you know, those more pro inflammatory oils that I'm consuming all the time.
• 17:32
  brianna: So my ratio is much better.
• 17:34
  brianna: And I think that's how you need to look at it because if you just try to cut out all of them, you're going to find that's very difficult.
• 17:41
  baylee: And then you're gonna be so stressed out about eating now.
• 17:43
  baylee: We're gonna have more gut issues.
• 17:44
  baylee: We're gonna have more cortisol We have a whole
• 17:47
  brianna: Then we're having inflammation in other ways because we're stressed about it.
• 17:51
  brianna: So make the good stuff.
• 17:53
  brianna: Like there's a couple, I can't think about it off the top of my head, but there's like a really good protein bar that I'm like, it has very good fiber.
• 17:59
  brianna: It has such good protein.
• 18:01
  brianna: The ingredients are pretty good.
• 18:02
  brianna: And everyone's always like, yeah, but it has soybean oil.
• 18:05
  brianna: I'm like, okay, true.
• 18:08
  brianna: But unless you're eating like multiple of them every single day, plus doing a whole bunch of other stuff like.
• 18:13
  brianna: You can kind of make swaps where you will.
• 18:14
  brianna: If you only have a couple of products or like one that you really like that has it, I wouldn't, I just really wouldn't stress about it honest.
• 18:20
  brianna: Yeah.
• 18:22
  baylee: and you mentioned kind of like cooking slash baking.
• 18:24
  baylee: So Your best fats for cooking extra virgin olive oil is going to be for like your low to medium That's so like saute or roasting around 375.
• 18:35
  baylee: I honestly I mean I Roast my vegetables a little higher than that and I still use olive oil.
• 18:41
  baylee: I mean it can kind of cut out the benefits a little bit, but you know, sometimes We're out of avocado oil and that's just life.
• 18:49
  baylee: So Olive oil mainly use it for sauteing avocado oil.
• 18:53
  baylee: That's more for that high heat cooking frying roasting grilling type of thing Because it has a higher smoke point and it's also going to be rich in those monounsaturated fats And it's not gonna make it through taste like avocados.
• 19:05
  baylee: It's pretty neutral.
• 19:06
  baylee: It's a mild taste.
• 19:08
  brianna: We're like olive oil.
• 19:09
  brianna: You can taste it.
• 19:10
  brianna: It's like meant to be tasted, you
• 19:12
  baylee: Yes And then ghee i've actually found a spray ghee on thrive market and it's really good it It just takes your eggs to the next level.
• 19:22
  baylee: But it's one that you can use for medium to high heat cooking.
• 19:27
  baylee: So saute, roast, or pan frying.
• 19:29
  baylee: It has a, again, higher smoke point, but it's a higher smoke point than like regular butter because the milk solids are removed.
• 19:37
  baylee: But then it's also still rich in vitamin A, D, and K.
• 19:40
  baylee: So it gives it like a buttery taste.
• 19:43
  baylee: I love it because with the dairy allergy, I can actually tolerate ghee and I still get like a real butter taste, not like crappy margarine taste.
• 19:51
  brianna: Yeah.
• 19:51
  brianna: And I would say that is such a good swap.
• 19:53
  brianna: Like, especially if you do have a milk allergy, I think ghee is way better than like the, I can't believe it's not butter or other types of margarine.
• 20:02
  baylee: Coconut oil is another one I use a lot.
• 20:05
  baylee: That is a good one for baking.
• 20:07
  baylee: So, and it's also good at like a medium heat, so like three 50 due to its saturated fat content.
• 20:13
  baylee: So it's great for baking, especially if you're like dairy free.
• 20:17
  baylee: It does give it a slight coconut taste, I will say that, but it kind of, it goes nicely, I think with the baked goods.
• 20:24
  baylee: It's not like a it, we've talked about this before, it's not like the pina coladas now in your brownies
• 20:29
  brianna: Yeah.
• 20:30
  brianna: Yeah.
• 20:30
  brianna: No, I like it for baking because it does add a little bit of nutty, little sweet.
• 20:36
  brianna: I think it goes nicely, but I don't mind it.
• 20:39
  brianna: Yeah.
• 20:42
  baylee: you can also use butter That's more low heat cooking baking adding flavor at the end Because it has that low smoke point.
• 20:50
  baylee: So it's like 300 So if you've ever tried to like saute some stuff i've noticed if you saute it a little too long you got smoke everywhere But that's just because butter does better at low heat.
• 21:00
  baylee: And that's why you really shouldn't You're not like you can roast your vegetables and butter really but Butter, real butter is great to use.
• 21:08
  baylee: And then we mentioned lard.
• 21:09
  baylee: So lard is good for high heat cooking and they're pretty heat stable and it gives it a really rich flavor.
• 21:16
  baylee: So a lot of Mexican restaurants do use lard.
• 21:19
  baylee: It's a very savory.
• 21:21
  brianna: And it, it has like a, like you said, it's good for high heat cooking.
• 21:25
  brianna: So like, you know, frying, which I don't love frying things, but I mean, that's what they're doing at restaurants.
• 21:30
  brianna: So that's why it tastes so good, but I'd rather them fry it in lard than, you know,
• 21:35
  baylee: Canola oil,
• 21:36
  brianna: Yeah.
• 21:37
  brianna: Personally, like, you know,
• 21:39
  baylee: it's so expensive though.
• 21:41
  brianna: it is
• 21:41
  baylee: have you, we've like fried some stuff at home and it literally uses a whole bottle of canola oil and I'm like, you know, I am not paying 15 to fry this up and then you like throw out half the oil anyways, like, you know, I think we've done that once this year, that one time I'm going to survive.
• 22:01
  baylee: So it's okay.
• 22:02
  brianna: Well, and that's kind of like where, you know, balance, right?
• 22:05
  brianna: Like fine.
• 22:06
  brianna: I'm not going to do it at home, but I'm going to go to like a nice quality restaurant.
• 22:09
  brianna: I'm going to let them do it because you're right.
• 22:11
  brianna: It is expensive.
• 22:12
  brianna: And then you use it once.
• 22:15
  baylee: yeah.
• 22:16
  baylee: I'd be so sad to like.
• 22:18
  baylee: Use that much avocado oil and throw it out.
• 22:21
  baylee: I'd probably throw up just seeing that money pour out.
• 22:25
  brianna: know.
• 22:25
  brianna: Especially when it's like a good quality avocado oil.
• 22:28
  brianna: It's like, no,
• 22:29
  baylee: Canola oil, I don't care
• 22:31
  brianna: Let's address this because I know we're going to get asked this question, like full fat versus low fat for things.
• 22:37
  brianna: I feel like the answer for a lot it depends, right?
• 22:42
  brianna: Like, when are you using it?
• 22:44
  brianna: I think we have gotten into, and maybe I think we're coming out of this, but I think we've gotten into the habit of like low fat, no fat, everything.
• 22:51
  brianna: And I don't agree with that, but I also think like there's a time and a place for like some lower fat options.
• 22:58
  brianna: So I always tell people like, look how you're using it in a meal, you know?
• 23:04
  brianna: Like, if you know, you're going to do a bunch of like, like, let's take a yogurt bowl.
• 23:07
  brianna: For example, I use Greek yogurt because it's higher in protein, lowering fat because I'm going to add nut butter and I'm going to add seeds and other nuts.
• 23:16
  brianna: And I can easily get 20 to 30 grams of fat in a yogurt bowl without having any fat from the yogurt.
• 23:24
  brianna: Does that make sense?
• 23:27
  brianna: You know, same with like, if you're dining out, cause I get the question about like, Oh, well chicken versus beef.
• 23:32
  brianna: Like if you're getting a chicken bowl at Chipotle, which is lower in fat, well, maybe you can add some cheese or avocado or something like you need to add some fat to it.
• 23:42
  brianna: But if you're doing kind of a higher fat, you don't need to add the cheese and the sour cream and the avocado and the case.
• 23:47
  brianna: So, cause now that we have a ton of fat, you know, so kind of like.
• 23:51
  brianna: When am I using?
• 23:53
  brianna: Yeah.
• 23:53
  brianna: What does my meal look like?
• 23:54
  brianna: I think that's hard.
• 23:55
  baylee: think that's a great point And I would say overall with like dairy like you said just think about how you're going to use it If you'd like to add nuts and chia seeds and everything you're getting fat from other sources Honestly, I find it easier for most of my clients just to do like a low fat or a one percent You dairy product so that way they can add the other things and not stress out about it because it's so easy to overdo it on fats and like just do that then you can add your other toppings and it makes it a lot easier so that can help but Other things like cheese it's for example or anything like that.
• 24:27
  baylee: I just think go with the og.
• 24:28
  baylee: If it's something that had a fat in it originally, and now it's no fat or low fat, they had to process it more to do that, and they're probably adding something else in.
• 24:37
  baylee: So just go with the OG, and I've even looked at this on salad dressings.
• 24:41
  baylee: I compared two, and both of the ones, it was the lower fat one had more added sugars in it.
• 24:48
  baylee: Just go with the other one.
• 24:49
  baylee: It's gonna be fine.
• 24:51
  baylee: That's just your fat source for the meal, and that's okay.
• 24:53
  brianna: Well, and also look at your serving sizes because sometimes I'll look at the back of like salad dressing and it's like the full fat one will have like five grams of fat in serving size.
• 25:03
  brianna: And like there's one maybe in the low fat, but I'm like, how much salad dressing are we using?
• 25:09
  brianna: Are we using 20?
• 25:11
  brianna: Are 30 grams of fat of salad dressing?
• 25:13
  brianna: Like, probably not.
• 25:15
  brianna: And you do need some fat when you're eating those vegetables, right?
• 25:18
  brianna: So it's like, you know, when are you using it?
• 25:20
  brianna: Yeah, that's my go to as well.
• 25:22
  brianna: Like if it had fat in it originally, keep it because it's going to be less processed.
• 25:27
  brianna: It's more in its natural form.
• 25:29
  brianna: And odds are it's okay.
• 25:31
  brianna: Like I think about that too.
• 25:33
  brianna: Like when people are like looking at heavy cream and they're like, Oh, it's so like fattening.
• 25:39
  brianna: And I'm like, well, it does have a decent amount of fat in it, but how much are you using?
• 25:43
  brianna: Like most people are using like a tablespoon in their coffee.
• 25:45
  brianna: Okay.
• 25:45
  brianna: That's like five grams of fat.
• 25:47
  brianna: Yeah.
• 25:47
  brianna: If you like to add like a lot and you like very light coffee.
• 25:50
  brianna: Okay.
• 25:51
  brianna: We're not going to use heavy cream to make it light.
• 25:53
  brianna: Cause yeah, that is a lot.
• 25:54
  brianna: Okay.
• 25:54
  brianna: That can add up, but.
• 25:55
  brianna: Kind of just thinking of something as like, Oh, that must be very fat.
• 25:58
  brianna: The cream cheese is another example.
• 26:00
  brianna: I'm like, it depends on how much you're using.
• 26:03
  brianna: So I think knowing how much, like, don't be scared.
• 26:05
  brianna: Cause you know, it could be like a high fat product actually kind of sit there and think like, what is an actual serving size?
• 26:11
  brianna: And am I using less than that?
• 26:12
  brianna: More of that?
• 26:13
  brianna: Let me kind of judge that too.
• 26:14
  brianna: Cause I think we're just like terrified of fat because we need a decent amount of fat for the day.
• 26:19
  brianna: But like you said, it is easy to overdo it.
• 26:22
  brianna: That's where like building this awareness is very helpful.
• 26:25
  brianna: Like how much am I eating?
• 26:27
  baylee: Absolutely.
• 26:28
  baylee: Yeah, I would say overall what we want you to take away from this episode, get a variety of whole food fat sources.
• 26:35
  baylee: That is gonna be your best bet.
• 26:36
  baylee: Nuts, seeds, fish, if you can get it olive oil, avocados.
• 26:42
  baylee: I love avocados.
• 26:43
  baylee: Oh, I'm introducing Gannon to avocados this week, so
• 26:45
  brianna: I love
• 26:46
  baylee: loves them.
• 26:47
  brianna: I love avocados and I, I actually recommend them so much that I'm so shocked when people are like, Oh, I don't like avocados.
• 26:53
  brianna: I'm like,
• 26:53
  baylee: Yeah, I'm like, what do you mean you
• 26:54
  brianna: do you mean?
• 26:56
  brianna: Yes, you do.
• 26:57
  baylee: Yes,
• 26:58
  brianna: Yes, you do.
• 26:58
  baylee: them, throw them in your smoothie, you can't even taste it, but you're getting all the great benefits.
• 27:03
  baylee: Fiber plus healthy fats, like, amazing.
• 27:06
  brianna: That's my number one like tip for using it if you don't like the taste and cause it's cheap to frozen little cube avocado.
• 27:11
  brianna: So cheap.
• 27:12
  baylee: make them yourself.
• 27:14
  brianna: I know.
• 27:15
  brianna: Avocado.
• 27:16
  brianna: But it's great source.
• 27:16
  brianna: So yeah.
• 27:17
  brianna: Like you were saying.
• 27:18
  brianna: And that's.
• 27:19
  brianna: Seeds of any sort, Nessun seeds of any sort, any fatty fish, mostly your cold water, but fatty fish, avocados, olives.
• 27:30
  brianna: You know, and then some saturated fat you get from like whole fat dairy, beef, stuff like that.
• 27:35
  brianna: Eggs are another one.
• 27:36
  brianna: The egg yolk as well.
• 27:38
  brianna: Don't be scared to eat the egg
• 27:40
  baylee: Eat the yolk.
• 27:41
  brianna: Eat the yolk.
• 27:42
  brianna: The cholesterol in your egg yolk is not making your blood cholesterol increase.
• 27:49
  baylee: Correct.
• 27:49
  baylee: We need an episode on cholesterol.
• 27:51
  baylee: Actually, I think I have someone that might be a good guest speaker for that.
• 27:55
  brianna: Ooh, let's do it.
• 27:56
  brianna: Cause I, I, I think that's a myth.
• 27:57
  brianna: I'm constantly debunking
• 27:59
  baylee: Oh yeah, all the time.
• 28:00
  brianna: and I'm like, actually the yolk can help lower your cholesterol,
• 28:05
  baylee: Yes.
• 28:06
  brianna: but you know, we, like I said, I think people are always trying to do their best.
• 28:11
  brianna: I really do.
• 28:12
  brianna: And I think sometimes the things that we're trying to do for our health actually hurt our health.
• 28:17
  brianna: So the more that you know, the more that you know, the better you can do, because I do think everyone has good intentions, but.
• 28:24
  baylee: All right, everyone.
• 28:25
  baylee: We hope this episode was helpful.
• 28:27
  baylee: We will be back next week with a brand new episode and be sure to follow us on our new page for Mocktail Minutes.
• 28:33
  baylee: The app name is just at Mocktail Minutes.
• 28:38
  baylee: So, bye! Give us a follow.
• 28:40
  baylee: We're going to move more of the podcast stuff over there.
• 28:43
  baylee: We'll obviously still be talking on our personal pages, but that's going to be the dedicated podcast, podcast, profile, platform, whatever you want to call it.
• 28:53
  baylee: All the podcast things will be on there.
• 28:56
  baylee: And we have some big plans for 2025.
• 28:59
  baylee: So stay tuned.
• 29:01
  baylee: All right.
• 29:02
  baylee: Goodbye, everyone.