The Skinny on Fat - Part 2

Good afternoon again from Keto Korner!  As I write this, it is one of those October days that looks like Fall but feels like Summer - a bonus for those of us who don’t like the cold but a virtual crisis for the Fashionistas among us.  Beyond that, it’s also that time of year when it seems like every second person I talk to is fighting some kind of crazy cold or flu…what gives?  In this post, I offer some information on kicking sugar to the curb, why you may want to do so, some of the many benefits of good fat for your body and finally, at the bottom, a recipe for a delicious Matcha Tea Shake to enjoy.

As you know, the change of season always brings with it an army of bugs looking for a place to land.  While we can’t stop the bugs, we can do our best to make sure that we do not offer them a landing spot to set up shop.  What does this have to do with fat?  Patience dear reader, I’m getting there…

For starters, it bears repeating that one of sugars’ worst impacts on our bodies is its deleterious effect on our immune system.  Excess sugar literally prevents your white blood cells from engulfing bacteria - and this happens within 30 minutes of ingestion and can last for up to 5 hours!  That’s a long time to be walking around with your immune defenses down.  And it is completely unnecessary so once again let me repeat:  step away from the pop, the Frappuccino or whatever your sugar addiction is and come on over to the low carb tribe.

As a Holistic Nutritionist, I coach people on breaking a lifetime of sugar addiction all the time and I can tell you, that for some people, this often means a week or more of misery.  Sugar acts like a drug on the brain and withdrawn from this powerful drug often comes with headaches, anxiety, jumpiness, tiredness (and yet sleeplessness) - get the picture?  It’s not pretty.  So, anything I can do to mitigate this transition goes a long way to helping my clients be successful. 

The ones that do the best and suffer the least are the ones who are willing to trust me and…increase their healthy fat intake as they dump sugars.  Avocados, a spoonful of coconut butter or coconut oil, MCT oil, full fat coconut milk in their drinks... all of these calm hunger pangs and the last few helps to keep the brain fueled in the absence of sugar.  And, for the past 6 months, those who also add exogenous ketones to their routine have had an even easier time. 

So how is it that fat is so important to our bodies?  Here are some interesting facts about fat you may not know:

  • Your brain is composed of 60% fat,
  • Every nerve in your body is wrapped in a myelin sheath which is for the most part - fat.
  • Every cell in your body is enveloped by a cell membrane that relies on cholesterol and phospholipids to be flexible, permeable (let the good stuff in and the waste out). Plus, it is the fat in those cell membranes that allows cells to communicate with each other.
  • Fat stores account for a vast reserve of energy which, in the absence of insulin become accessible to you (this is a generalization and oversimplification but the basic message is not to simply rely on carbs for fuel)
  • Your fat stores can fuel long workouts far better than sugar ever will. Even for non-athletes - fat is an incredible source of fuel for your brain, your heart and life in general.
  • Fat helps with body temperature regulation
  • You need fat to absorb fat soluble vitamins - A, D, E & K
  • And finally, Fat is actually considered an organ as your body fat produces hormones like leptin (appetite regulation), adiponectin (insulin sensitivity) and even estrogen.

So, in closing - we return to our core message: cut the sugar and the excess carbs, introduce healthy fats in your diet and consider introducing some strategic supplements to support the process like MCT Oil ( and Keto O/S Exogenous Ketones (

Matcha Tea Smoothie

One of the many health benefits of Matcha Tea is that it supports a stronger immune system by supplying a host of antioxidants, polyphenols, EGCG and L Theanine.  There are so many health benefits to Matcha that it deserves its own post (coming soon) but in the meantime, here’s a great shake to enjoy mid-morning and keep you fueled and focused right through lunch time:

1 teaspoon high quality *Matcha Powder (try Zeroodle Brand from

1/4 cup of full fat coconut milk (the kind from a can none of that Tetrapak make believe stuff)

1 cup of cold filtered water

2-3 tablespoons hot water to blend the Matcha

1 Tablespoon of *Brain Octane MCT Oil (Bulletproof)

3/4 tsp Grass fed *Ghee (Bulletproof)

1/4 teaspoon vanilla (optional)

  • * available from
  • Blend the Matcha powder by hand (bamboo whisk if you have one is the best) with a couple of tablespoons of hot (not boiling) water till smooth then empty into a blender.
  1. Add the rest of the ingredients to the blender and blend till smooth.
  2. If you prefer a sweeter tasting drink you can add a bit of Stevia or Monk Fruit Sweetener at the end


Healthy fats, satisfying and great source of antioxidants, polyphenols, EGCG, L Thiamine…great for immune support, concentration, focusing and blood sugar balance.  Enjoy!!

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