The Truth About Good Fats

And Why Good Omega Fats Matter Year-Round

As the days grow shorter and temperatures cool, our bodies instinctively crave warmth and deeper nourishment from the inside out.

One of the most powerful ways we can support that is by giving our cells the right kinds of fats — the ones that keep us supple, steady, focused, and energized.

For years, fats were misunderstood. Then came the “good fat” conversation... followed by confusion: omega-3, omega-6, fish oils, seed oils, cold-pressed, refined, heated — so much noise.

The truth is simpler and deeply aligned with how our bodies naturally function:

Good fats make us supple. Bad fats make us stiff.

💧 Why Good Fats Matter

Every cell in the body is wrapped in a delicate lipid (fat) membrane. That membrane isn’t passive — it controls:

• how nutrients enter
• how waste exits
• how hormones communicate
• how the brain fires messages
• how joints feel
• and even how warm we stay. 

When we consume cold-pressed, unheated, natural fats, these cell membranes stay flexible and fluid. We feel warm, loose, mentally clear, hydrated, balanced, and grounded.

When fats are heated, refined, or industrially processed, they oxidize and become rancid. These “bad fats” create stiff, rigid cell membranes — the kind that make joints feel creaky, skin feel dry, the mind feel foggy, and the whole body feel tight.

That’s why I often say:

Cook with water or broth and add your good fats in the last few seconds. Never heat oils. This one small change transforms how your body feels.

🥑 Food-First Nourishing Fats

Food will always be my first recommendation when we think of supporting our cells. Here are some of my favourites:

• Avocado
• Poached or soft-boiled eggs (liquid yolk = good fat; cooked yolk = bad fat)
• Raw nuts such as walnuts, almonds, pecans, hazelnuts
• Raw seeds such as pumpkin, chia, hemp (sunflower or sesame only if tolerated)
• Wild fish such as salmon, sardines, mackerel, anchovies
• Olives
• Extra-virgin olive oil (used unheated)
  • Drizzle at the end of cooking to get the flavor, not the heat
  • Drizzle on your vegetables or pasta 
• Smoothies with a spoonful of raw nuts, seeds 

I personally aim for and recommend three good-food fats per day, and my clients often notice a dramatic difference in mood, skin, digestion, and even warmth when they do the same. 

And I can’t talk about good fats without mentioning the brain because the brain is 60% fat. It needs these unheated fatty acids for memory, focus, emotional steadiness, and development.

So, if someone calls you a “fathead,” say thank you — a well-nourished brain is meant to be one.

 ⭐ When the Body Finally Gets the Fats It Needs

What I’ve seen over the years is that when people start nourishing themselves with good fats, the body responds quickly — sometimes within days: 

• Skin looks healthier
• Digestion settles
• Cravings diminish
• Feel more grounded and centered. 

It’s remarkable how the body remembers what to do when we give it the right materials. Fat is not something to fear — it’s something to choose wisely. 

Good fats actually help push out bad fats, replacing the stiff, oxidized fats in our cells with flexible, healthy ones. And this is one of the biggest secrets of healthy weight loss and weight management: when the body receives the right fats, inflammation softens, cravings settle, blood sugar steadies, and the metabolism no longer feels the need to “hold on.”

This is often why people find stubborn weight becomes easier to release when good fats become a daily habit — the body finally feels safe and supported. 

When we choose fats in their natural, unheated state, the effect is almost like feeding every cell a long, deep exhale.

Good fats help the body relax, restore, and rebuild.

🌬️ Good Fats Are Important in Winter (and Summer!) 

In the winter, good fats help support circulation, flexibility, warmth, and comfortable joints. But here’s something most people don’t know:

✨ Good fats also help protect the skin in the sun.

When the skin’s lipid layer is nourished and flexible, it becomes naturally more resilient.

I’ve taken 1–2 Super Oil capsules daily for years, and when traveling to sunny climates, I start a couple of weeks ahead — my clients are always amazed at how much better their skin tolerates the sun. Of course, safe sun practices always apply. 

Good fats simply help the body function the way it was designed to.

🌿 NSP Super Oil — A Complete Omega Spectrum

After focusing on food, a supplement can give the body the consistent, daily support it needs — especially in seasons of stress, cold, travel, or hormonal shifts.

One of my long-time favourites is Nature’s Sunshine Super Oil.

It’s a beautifully balanced blend of six nourishing fats: 

• flax (linseed)
• cold-water fish oil
• evening primrose
• lecithin
• vitamin E
• natural lemon oil 

Together they offer omega-3, 6 and 9 — and naturally provide the extended omegas 12 and 15 that come from the cold-pressed plant oils, even if not listed on the label.

This full spectrum supports:

• hormone and nerve balance
• hydrated, radiant skin
• brain focus and calm mood
• flexible joints and smooth movement
• warmth and vitality through winter
• healthier, more resilient skin in summer 

And importantly, Super Oil holds none of the refined seed oils I prefer we avoid, such as heated sunflower or sesame oils.

It’s one of those small, steady daily choices that works at the cellular level — creating a ripple of warmth, clarity, flexibility, and balance throughout the entire body.