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Fortitude Fridays

Vol. 120: Understanding Fats in Your Diet, Portals, Time Trades & More

Welcome to Fortitude Fridays—part mindset gym, part field notes from real life. I share what I’m learning, testing, and using to help you strengthen your mindset, take better care of yourself, and keep showing up—week after week.

Here are a few ideas as you head into the weekend.

Read Time: 7 mins

This Week’s Snapshot:

• Quote: Portals
• Tactic: Saturated Fat, Friend or Foe?
• Question: Time Swaps

The Door Only Trying Can Unlock: ​ Mistakes are the portals of discovery. -James Joyce (Irish Writer) ​ In life, business, fitness, relationships — whatever your arena — progress usually comes after you’ve tried, failed, and adjusted. ​ The mistakes and failure are the tuition you pay for the lesson. Without it, you might stay in the same room forever. ​ source: Ulysses​

Tactic: The Truth About Fat (Without the Fear)

Straight answers to the fat questions I hear every week—so you know what to eat, what to enjoy, and what to watch.

It’s grilling season.

Burgers, hot dogs, bacon-wrapped everything, ice cream trucks—everywhere you look, there are delicious fats on the menu. And every week, clients ask me the same thing:

I’ve worked with enough real humans to see every version of these questions play out. Diet trends change—low-fat, high-fat, keto, GLP-1s—but your body’s core needs don’t.

If you read my high-protein post you know I like to break things down into what works, what backfires, and how to get it right for you. Today, it’s fat’s turn on the chopping block—so you can walk away knowing exactly what to keep, what to tweak, and what to skip.

Why We Need Fat

Fat isn’t just for flavor—it’s a fundamental part of how your body functions.

• Energy: Fat is the most calorie-dense macronutrient (9 calories per gram), making it an efficient energy source.
• Hormones: Women especially need enough fat for healthy estrogen, progesterone, and testosterone levels. Too little fat can disrupt menstrual cycles, fertility, mood, and bone health.
• Brain: About 60% of your brain is fat. Omega-3s, in particular, play a role in cognition, memory, and mood regulation.
• Vitamin Absorption: Vitamins A, D, E, and K are fat-soluble, meaning you can’t absorb them without dietary fat.
• Satiety: Fat slows digestion and keeps you fuller longer.

How Much Saturated Fat Do You Need?

Here’s the deal: your body needs fat—both for survival and for thriving—but the type and amount matter.

The American Heart Association (AHA) recommends keeping saturated fat to less than 10% of your total daily calories. For someone eating 2,000 calories a day, that’s about 22 grams of saturated fat.

They also emphasize replacing some of those saturated fats with healthier unsaturated fats—think olive oil, avocados, nuts, seeds, and fatty fish—because those swaps are linked to better heart health and lower cholesterol.

Why this matters: saturated fat, when eaten in excess, can raise LDL (“bad”) cholesterol, which may increase cardiovascular risk. But in the right context—balanced diet, healthy body weight, active lifestyle—it’s not the enemy.

Bottom line:

• You need fat for hormone production, nutrient absorption, brain health, and energy.
• Keep saturated fat moderate.
• Make room for more unsaturated fats.

Understanding the Fats on Food Labels

When you flip over a package, you’ll usually see “Total Fat” listed first—then a breakdown underneath. Here’s what those numbers actually mean:

Total Fat​
The sum of all fats in the food—saturated, unsaturated, and trans. This number alone doesn’t tell you the quality, so keep reading the breakdown below it.

Saturated Fat

• Usually solid at room temperature.
• Found in animal products (meat, cheese, butter) and some tropical oils (coconut, palm).
• Can raise LDL (“bad”) cholesterol when eaten in excess.

Trans Fat

• Man-made (partially hydrogenated oils) or naturally occurring in tiny amounts in some animal products.
• Found in some fried foods, baked goods, margarine, and processed snacks.
• Strongly linked to increased heart disease risk—avoid whenever possible.
• Look for “0 g” on labels, but also scan the ingredient list for “partially hydrogenated oil.”

Unsaturated Fats ​
These are generally the “good” fats—liquid at room temperature and beneficial for heart and brain health.

• Monounsaturated Fat: Sources are olive oil, avocados, nuts, seeds.
• Polyunsaturated Fat: Sources are fatty fish, walnuts, flaxseeds, sunflower oil. Includes omega-3s and omega-6s.

Quick Label Tip: If most of the fat in a food comes from unsaturated sources (nuts, olive oil, avocado), you’re probably in a good spot. If most comes from saturated and trans fats, keep portions smaller and balance it with other foods that day.

When Fat Backfires

When your plate has more saturated fat than unsaturated, the balance can tip in the wrong direction.

This is where certain “versions” of keto tend to show up—cheese-and-pepperoni cups, butter in coffee, bacon at every meal. I’ve had clients share that this is how they do keto, and no judgment here, but it makes me pause. Sure, it checks the keto “rules” box, but it can also:

• Push out fiber from fruits, vegetables, and whole grains
• Crowd out protein-rich foods that support muscle and metabolism
• Raise LDL cholesterol—even during weight loss

Key point: Losing weight and building long-term health aren’t always the same thing. If one goal (like weight loss) is improving while another (like cholesterol, energy, or nutrient balance) is quietly sliding, that’s your cue to adjust—not quit.

The Facts on Saturated Fat

Here’s what research tells us:

• In excess: Raises LDL cholesterol, increases cardiovascular event risk.
• Doesn’t appear to increase overall mortality—but excess intake isn’t harmless.
• Sweet spot: ≤10% of daily calories.
• Bigger concern: Trans fats—packaged/processed foods, strongly linked to CVD, cancer, diabetes, obesity.

Why Fat Tastes So Good

Fat carries flavor and tells your brain, this will satisfy you. It gives food a rich mouthfeel, makes chocolate melt, and turns a tomato slice into something magical when drizzled with olive oil.

But part of enjoying fat without overdoing it means choosing quality sources and context:

• Choose whole-food fats (avocados, nuts, seeds, fatty fish, extra virgin olive oil).
• Use richer foods (cheese, chocolate, butter) as accents, not the base of your diet.
• Pair fats with plants—olive oil on roasted veggies, nuts in a salad, avocado with salsa.

How This Plays Out in Different Goals & Life Stages

• Weight Loss: Fat helps with satiety and flavor, but excess saturated fat can stall weight loss if calories creep up.
• Muscle Gain: Moderate fat supports testosterone and recovery—but carbs and protein still do the heavy lifting.
• General Health: Keep balance—too little fat can harm hormone function, too much saturated fat can raise risk factors.
• Menopause: Adequate fat is critical for hormone health and brain function during this transition—don’t fear it.
• Kids: Healthy fats are essential for brain and nervous system development.
• Older Adults: Fat can help maintain weight and nutrient absorption, especially when appetite is lower.

How Much Fat Do You Need?

As with protein, there’s no one-size-fits-all number. Needs shift depending on your age, activity level, health status, and goals. These are general guidelines—not hard rules.

A quick note: This is total fat intake, not just saturated fat.

General Wellness

• Range: 20–35% of total daily calories
• Purpose: Supports hormone balance, brain health, and nutrient absorption
• Example: On a 2,000-calorie diet, that’s ~44–78g total fat/day

Fat Loss (Preserving Muscle)

• Range: 20–30% of total daily calories
• Purpose: Keeps you satisfied while allowing more calorie room for protein and carbs to support training and recovery
• Example: 2,000 calories = ~44–67g fat/day

Muscle Building / Active Individuals

• Range: 25–35% of total daily calories
• Purpose: Supports testosterone, recovery, and energy needs
• Example: 2,500 calories = ~69–97g fat/day

Menopause / Aging Adults

• Range: 25–35% of total daily calories
• Purpose: Supports hormone health, brain function, and nutrient absorption when appetite and calorie intake may be lower
• Example: 1,800 calories = ~50–70g fat/day

Kids

• Range: 25–40% of total daily calories (younger children at the higher end)
• Purpose: Supports brain and nervous system development
• Example: 1,600 calories = ~44–71g fat/day

Note: These ranges include all fats—saturated, monounsaturated, and polyunsaturated. As I mentioned a few times, the goal is to get most of your fat from quality sources like olive oil, nuts, seeds, avocado, and fatty fish.

Bringing It Home

Fat isn’t good or bad—it’s essential. But the type, amount, and balance matter. When saturated and trans fats start taking more space than unsaturated ones, they can edge out the foods that protect your heart, brain, and long-term health.

If your current eating plan is helping you in one area (like weight loss) but quietly hurting you in another (like cholesterol, energy, or nutrient balance), that’s not failure—it’s feedback. Use it to adjust, not quit.

Aim for variety. Let unsaturated fats—like olive oil, avocado, nuts, seeds, and fatty fish—play the lead role, and keep saturated fats in a supporting role. Skip trans fats whenever possible.

And if you’re not sure where to start, I’ve got coaching spots open—shoot me an email. I’d love to help you find the balance that works for your body, your goals, and your life.

You’ve got this.

Question About Time Trades: Some hours give you energy. Others drain it. Lately, I’ve been thinking about how we spend them—and how much can change when we trade the wrong hour for the right one. Summer’s winding down. The days are getting shorter (regretfully), and the hustle of the school year is already on my radar. My time spend is about to change a bit. Most days, from 5–6 a.m., I’m still asleep. But on the mornings I get up closer to 5, I love it—slower start, maybe a walk with the dog, knocking out a few small tasks before the world wakes up, quiet thinking time, watching the sunrise. Compare that to 9–10 p.m. Some nights, I waste it. Scrolling. Watching random YouTube videos. Overthinking things that don’t matter. Borrowing worry from a future that might not even happen. Trading that late-night hour for an early-morning hour would essentially be a high-value swap for me. Everyone has a stretch of the day that slips away without much return; the magic is in trading it for something that fuels you. Where in your life could you trade low-value time for higher-value time somewhere else? And if you did—what might it change for you? Sometimes a better life isn’t about adding more hours—it’s about spending the ones you already have better. (hat tip to James Clear for the idea)

Matt Damon Talks About Tom Cruise and His Stunts:

Might be the best story I've heard about Tom Cruise, click image to watch.

Thanks for reading. Have a great weekend—maybe grab some dark chocolate or avocado toast and call it “homework.” Until next week…

You got this,

P.S. If you’re new—welcome! I’m so glad you’re here. You’ve just stepped into a community of people who are showing up, doing the work, and getting after what matters. We’re all about learning, growing, and building real momentum—together. Let’s go!

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