Why You Shouldn’t Fear Healthy Fats: A Canadian Athlete’s Guide to Eating Smarter

Why You Shouldn’t Fear Healthy Fats

For years, people have been scared of fats.
“Fats make you fat.”
“Fats raise cholesterol.”
“Fats are dangerous.”
You’ve probably heard these sentences a thousand times.

But here’s the truth: healthy fats are one of the most important nutrients for athletes, especially for people who train in Canada, deal with cold weather, long winters, and high-intensity days.

Today, I want to talk to you in a real, human way—not like a doctor, not like a scientist—but like a coach who cares about your performance, your health, and your long-term goals.

Because if you’re avoiding healthy fats…
You’re missing out on one of the strongest tools for strength, hormones, energy, brain function, and recovery.

Let’s break it down simply and directly.

Healthy Fats Do the Opposite of What You Think

If you’re training regularly—kickboxing, CrossFit, gym, or outdoor conditioning—you need stable energy, strong hormones, and joints that can survive your workouts.

Healthy fats help with all of that.

Here’s what science actually says:

• Healthy fats boost testosterone naturally (critical for muscle growth)
• They keep your joints lubricated so you move better
• They help your body absorb vitamins like A, D, E, and K
• They stabilize your energy so you don’t crash during training
• They improve brain function — focus, memory, reaction time
• They reduce inflammation, especially after hard sessions

Now ask yourself:
Does this sound like something you should fear?
Of course not.

Why People in Canada Especially Need Healthy Fats

Canadian athletes deal with something unique: winter.
Cold temperatures, low sunlight, slower energy, more cravings, and less motivation.

Healthy fats support you during this period because they:

• Keep your energy more stable in cold weather
• Help your body regulate temperature
• Support your immune system
• Improve mood during long dark months
• Boost Vitamin D absorption

If you live in Toronto, Calgary, Montréal, Vancouver—anywhere in Canada—you already know winter hits your body differently.
Healthy fats make your body stronger, warmer, and more balanced.

Not All Fats Are the Same: What You Should Eat

Let’s keep it simple.
There are good fats… and garbage fats.

Healthy fats (the ones you WANT):

• Avocado
• Olive oil
• Extra virgin olive oil (EVOO)
• Nuts and seeds (almonds, walnuts, chia, flax)
• Fatty fish (salmon, sardines, trout)
• Omega-3 supplements
• Egg yolks
• Natural peanut butter or almond butter

These fats support muscle growth, hormones, recovery, and overall athletic performance.

Unhealthy fats (avoid or minimize):

• Deep-fried foods
• Fast food oils
• Processed snacks
• Margarine
• Industrial seed oils in large amounts

You don’t need to be perfect—just switch the balance. If 80% of your fats are healthy and natural, you’re already ahead of most people.

Healthy Fats Help You Burn More Fat

This is the part most people don’t know:
Eating the right fats actually helps your body burn stored fat.

How?

Because healthy fats decrease insulin spikes, stabilize blood sugar, and keep hunger under control.
When your energy is stable, you don’t binge.
When your insulin is low, your body burns fat instead of storing it.

This is why keto, low-carb, and balanced diets all rely on fat as a fuel source.

For athletes, this means:
✔ More stable performance
✔ Better endurance
✔ Less cravings
✔ Faster recovery

This is massive for your training—especially if you do high-intensity sports like kickboxing or CrossFit.

Healthy Fats Improve Your Hormones (Critical for Growth)

Your hormones control everything:

• Strength
• Mood
• Energy
• Fat loss
• Muscle building

And 100% of your hormones depend on fat to be produced.
If you cut fat out of your diet, your hormones crash.

Low healthy fats =
❌ Lower testosterone
❌ Lower strength
❌ Lower endurance
❌ Higher inflammation
❌ Slower recovery

So when people fear fats, they’re actually damaging their own body.

If you want to grow, perform better, and feel stronger—you MUST include healthy fats.

The Best Time to Eat Healthy Fats

You can eat them anytime, but here are the most effective timing windows:

1. Morning

Helps stabilize energy all day.

2. Before training

Gives slow, long-lasting fuel—perfect for athletes.

3. After training

Helps reduce inflammation and supports recovery.

4. At night

Keeps you full and prevents late-night hunger.

How Much Fat Should You Eat Per Day?

For most athletes in Canada, the general sweet spot is:

25–35% of total calories from healthy fats.

Example:
If you eat 2,000 calories, that’s 60–80 grams of healthy fats.

This is enough to boost hormones, performance, brain function, and energy—without gaining unnecessary weight. 

The Fear of Fat Comes From Old Science

Old research from the 1970s blamed fat for everything—from heart disease to weight gain.
But now we know better:

The real problem was processed sugar, not healthy fat.

Modern science shows that:

• Healthy fats protect your heart
• Omega-3 reduces inflammation
• Saturated fat in moderation is fine
• Natural fats are good for your brain and joints

So stop fighting the nutrients that your body needs.

Final Thoughts

Healthy fats are not the enemy—they’re your secret weapon.
They make you stronger, more energized, and more stable throughout your day.
They help your hormones, your brain, and your recovery.
And most importantly, they support performance in a country like Canada where weather, energy, and motivation are different from the rest of the world.

Don’t fear fats.
Use them.
Fuel your training.
Become stronger.