Regaining Youthful Energy: How Fats Restore Your Health

Hi, Nathan Simmers here! Have you ever finished a hard day’s work without feeling exhausted? Do you miss the times when your metabolism felt under your control? How often have you done a double-take because you got moody out of nowhere?

Here at Practical Nutrition and Fitness, I specialize in helping older adults rebuild their health and strength.

I see people struggle to keep their excitement and energy as they age. As the days pass, everything seems trickier to accomplish; they wonder if their lives could ever return to normal. It’s heartbreaking to hear, “I should be able to do this. I’ve done it before.”

People often forget that timing is EVERYTHING! Like when we go out to mow the lawn before it rains, it’s essential to do tasks in chunks and at the right time. As we focus on what matters, we regain the strength and momentum we once took for granted.

I must warn you... this isn’t for everyone. People say the devil in the details, which couldn’t be TRUER about nutrition. But if you take time to commit to your BEST self, you’ll see the spring in your step return.

In a survey, I came across common issues people encounter as they age. MOST participants mentioned problems with cholesterol and high blood pressure. As I studied nutrition, I found the surprising cause to all this: we eat the WRONG amount of fats, and most diets are not balanced.

Most people struggle with fat portioning, unable to dial in the RIGHT amount for their diet. They go to fad diets and health gurus or cut out fat all together searching for the “secret sauce” to solve their problems... but rarely find anything of value. Trust me, there’s a better way! "Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and beneficial for health." (Harvard School of Public Health)

People overlook and misunderstand how beneficial fats are. And once you learn their value, you get one step closer to your nutritional goals. Not to mention better cholesterol numbers and more stable moods!

How the Right Fats Provide the Life You Want, Without Risking Your Health

When people go to work out, the worst they can do is eat nothing but fat. They’ll lack energy and quickly fatigue when they exercise at high and even moderate intensities won't use fat as much for primary source of energy. Because the energy stored in fat is more difficult for your body to access, you’ll get tired more quickly and take longer to recover. Instead, consider eating carbs a couple hours before working out to produce the energy you need. "In fact, most people don't realize that even during light to moderate exercise, carbohydrates can provide up to 40 to 60 percent of the total energy requirements." (Jessica Smith)

Fats are not bad in themselves. Make sure you have them but understand that they’re high in calories. People need to eat fat for optimal nutrition, but they must monitor the quantity. By using your thumb, you can measure your daily amount of fats you need.

During one of your daily meals, simply measure portions of fat-rich foods using your thumb as a guideline. Through the right portions of fats, you will strengthen your immune system and balance your hormones.

By portioning fats in this way, you’ll see your energy and mood return to normal! Let me show you the way by illustrating what I call “The Thumb-size Calculator Method.”

Focus On Your Fat-Oriented Goals

It feels way too easy to overindulge on fatty foods. Fats have two times the calories compared to carbs and protein. That’s why we don’t do cup or palm-size, but thumb-size measurements. With this, you can measure and track how many calories and fats you eat to stay in shape.

#1 Know Your Fats

Take time to learn the fat types and contents when planning your meals, as you prioritize fats that benefit you rather than overindulge in unhealthy ones, like eggs or soybeans over cheeses and fatty meats.

Fats like coconut oil, cheese, fatty meats are called Saturated Fats. Taking these in moderation is fine, but they don’t provide enough nourishment by themselves. Unsaturated fats like cashews, flaxseed, and olive oil help strengthen your body and provide energy.

As you stay true to prioritize healthy fats, not only will your immune system appreciate you, but your brain and heart will grow stronger. It’s okay to have some fats like cheese or butter, AS LONG as you eat more fats essential for your diet.

A significant part of eating well is to enjoy it… in moderation.

#2 Fat-Sized Portions

Eating better means taking time to portion your meals correctly. As we prepare meals, we need to know which foods contain more fats to plan out the calories we’ll eat.

We use our thumbs to measure the specific amount of fats we need to maintain our health. This way, every meal we prepare, we get an accurate, daily dose of fat to keep ourselves ready for the day. Everyone needs a different amount of thumbs per day based on their activity level, sex, age, and goals, usually between 2 and 10 thumbs.

#3 Get Creative

Most people think dieting means saying goodbye to foods they love, but there’s a better way. While it’s crucial to keep track of meals, you can still eat what you enjoy... in moderation. By creating meals using mayo, basil pesto, or other creative options to enjoy your food, you can begin to love what you eat without sacrificing taste.

We can use these kinds of fats as “toppers” for our meals or side dishes to complement our plate. Take the time to measure out fats alongside carbs and proteins, and your taste buds will thank you.

Ready To Take The Next Step?

Are you ready to take your health to the next level? You can grow old while retaining both strength and comfort! With a bit of patience and a mindful attitude, you can seize every new day.

If you’re ready, let’s get started! I want to share my nutritional knowledge with you and give you a “no-nonsense” method to living with joy and energy again.

If you want to know your portion sizes for fats with a specialized calculator to achieve excellent Practical Nutrition and Fitness results. - Click here to get our FREE nutrition report!

Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Sources

“Fats and Cholesterol.” The Nutrition Source, Harvard School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/. (Date accessed January 27, 2022)

Smith, Jessica. “Energy Usage during Exercise: How It Affects Your Workouts.” Precor (US), 20 Oct. 2010, https://www.precor.com/en-us/keep-me-moving/articles/energy-usage-during-exercise-how-it-affects-you. (Date accessed January 27, 2022)