Category: Fitness

What happens when a Ph.D. with a passion for behavior change, a knack for curriculum design, and a gift for connection leads your health coach training? You get Dr. Shana Walsh—AFPA’s Director of Education and Curriculum, and the leader of our Master Certified Health and Wellness Coach program.

With a Ph.D. in Kinesiology, Exercise Nutrition, and Health Promotion, as well as credentials as a National Board-Certified Health and Wellness Coach, Master Certified Health Education Specialist, and Certified Personal Trainer, Dr. Walsh brings decades of experience to every course she touches. From shaping what you learn behind the scenes to guiding live Zoom sessions with energy and empathy, she’s both the architect and advocate for your coaching journey.

In this interview, Shana shares her approach to building student-centered programs, what makes AFPA’s live cohort experience so unique, and a few fun facts, like the time she did a pull-up while hula-hooping.

The Secrets Behind AFPA’s Curriculum

As AFPA’s Education & Curriculum Director, how do you shape the student learning experience? 

My role encompasses the entire course development lifecycle. This ranges from the planning stage, where we strategize new course offerings and topics that align with student needs, to creating written and video learning materials, and securing top-tier instructors that are experts in their respective areas. I am also involved in assisting current students throughout their AFPA learning journey. In every stage, I prioritize the quality of the education we provide, ensuring the most valuable and applicable content for our students. It’s extremely rewarding to see something go from an idea scribbled on a notepad in pencil to a certification students can earn to change the trajectory of their career and their lives.    

What’s something most people might not realize about how AFPA develops its curriculum? 

Most people might not realize that we always start by asking, ‘What’s best for the student?’ The answer to that single question drives every decision we make, from the topics we teach, the teaching methods we employ, the instructors we select, and even the little details, like the on-screen colors in our courses (nay for orange, yay for blue).  

Beyond course development, what often goes unseen is how much we celebrate alongside our students. When they earn their certificates and find success in the field, we’re absolutely ecstatic. After all, that’s our ultimate goal: to provide the education they need to truly propel them into the professional roles they seek. 

How do you ensure AFPA’s programs stay current with research, trends, and best practices? 

In the health industry, new research is constantly emerging, providing new information and redefining best practices. At AFPA, we understand that providing our students with outdated information is simply not an option, so we take a proactive approach instead. We make it a part of our routine to monitor the latest issues of leading academic and industry journals, attend industry conferences, tune into webinars, and network with other professional organizations and experts in the field. We’ve even been known to edit a live course to tweak a fact or two based on newly gleaned knowledge. We do this to guarantee that when our students graduate, they have the most current information possible to excel in their careers.  

What do you see as some of the most valuable skills students gain from AFPA programs? 

Some of the most valuable skills students gain from AFPA programs include:  

1. Comprehensive Knowledge: Every single one of our courses provides a wealth of knowledge on the topic of study. For students really seeking to gain expertise in a specific area, AFPA is the ultimate resource.  
2. Holistic Perspectives: At AFPA, we deeply understand how intertwined all areas of health are. For that reason, we infuse holistic perspectives into everything we teach, supporting our students to see the bigger picture.    
3. Practical Application and Coaching Skills: It’s one thing to know what to do, but it’s another to be able to do it effectively. We don’t just teach the skills, we also provide ample practice opportunities to apply them to real world scenarios.  
4. Professional Confidence and Career Readiness: Our programs are designed to build students’ confidence in their abilities, preparing them to excel on their chosen career journey.  

What makes the live cohort experience special at AFPA? 

The Advanced Health Coaching Intensive is the dynamic, live component of our Certified Master Health and Wellness Coach program, and it’s AFPA’s only live course. In a single Zoom room, we unite people from across the country and around the globe. While we all come from vastly different walks of life, we share a profound commonality: a deep desire to empower others to become the best version of themselves. There’s magic in bringing together adults of all ages, with their diverse backgrounds and rich life experiences, watching them learn and grow together. It’s truly transformative.  

Learn How to Set Yourself Apart as a Board-Certified Health Coach

Getting to Know Dr. Walsh Outside the Classroom

What are a few quirky or surprising things about you that your students might not know? 

I have successfully completed one pull up while hula-hooping.  

Also, I’ve scored in the 99^th percentile for extroversion on multiple personality assessments.  When I was in first grade, my teacher moved my seat for talking so many times, I ended up sitting next to every single kid in class.   

I didn’t learn to ride a bike until I was an adult, because as a kid I wanted to focus all my energy on rollerblading.  

When you’re not working on curriculum, teaching, or coaching, how do you recharge? 

As a quintessential extrovert, I recharge by spending time with others. Whether it’s from good conversation with my neighbors sitting around the firepit, some friendly competition in rec pickleball, or soaking up quality time at home with my family, the energy I get from social connectedness fills my cup.   

If you had to sum up your philosophy on behavior change in one sentence, what would it be? 

If you change your health, you change your life.  

Her Advice for Aspiring Coaches

What advice would you give to someone who’s on the fence about joining the next live health coaching session? 

If you’re on the fence about joining the next live course, remind yourself that this is one of the most efficient and affordable ways to become a National Board Certified Health and Wellness Coach. As an NBHWC-Approved program, AFPA offers a direct and supportive path to board certification without unnecessary delays or expenses. 

If your goal is to provide a meaningful service to others through the power of health and wellness coaching, while earning a living doing work that makes a difference, this is your opportunity. You’ll gain the skills to help people make real, lasting changes in their lives—and be compensated for the value you provide. Health and wellness coaching is still an emerging field, which means there’s room to grow, contribute, and establish yourself in an emerging profession.  

At the same time, this isn’t just about your clients—it’s a transformative experience for you, too. Through this training, you’ll deepen your own self-awareness, develop essential coaching skills, and build the confidence needed to not only pass the board exam but to truly be a great coach. 

If that sounds like the kind of career and personal growth you’ve been looking for, stop hesitating and sign up today!

📆 The next AFPA live health coaching session begins soon.

Join a global group of aspiring coaches and learn from some of the field’s leading educators.

Hi friends! I have a brand new episode live and I’m so excited to chat with Mark Ennis all about healing your relationship with food, overcoming sugar addiction, and finding clarity through the carnivore lifestyle.

Here’s what we discuss:

– How Mark discovered the carnivore diet and why it transformed his physical and mental health

– The role of routine, mindset, and accountability in achieving long-term health goals

– Common nutrition myths and how women’s dietary needs are often misunderstood

– The connection between food, mental clarity, and emotional resilience

Plus practical tips, encouragement for experimenting with what works for your body, and so much more!

187: Food Freedom & Clarity with Carnivore Coach Mark Ennis

Watch the interview on YouTube here.

About Mark Ennis:
Mark Ennis is a health coach from Ireland specializing in helping individuals achieve a longer, healthier life through the power of a carnivore and keto lifestyle. After struggling with both anorexia and obesity, Mark discovered the life-changing benefits of this approach and now dedicates himself to guiding others on their journey to health and happiness. Passionate about making a lasting impact, he empowers clients to overcome challenges, achieve their goals, and live their best lives. Mark’s mission is to inspire positive change and share the knowledge that transformed his own life.

Check out his Instagram here and his Facebook here.

Partners:

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA30 for 30% off your Meal Plan Starter Box here!

The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here. 

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.

I distinctly remember my first hot flash. My husband and I had stopped for breakfast on our way to Atlantic City for an overnight stay. Sitting in the booth across from him, I suddenly felt heat rising through my body—like someone had turned up my internal thermostat. I started laughing. “I think I’m having my first hot flash,” I said. Moments later, I stood up and walked outside. It was as if I had heated up the air around me and needed to move.

That was more than six years ago.

The First Hot Flash—and the Perimenopause Symptoms That Followed

For me, perimenopause started with hot flashes. During the day, they struck mostly while I was eating. In mid-winter, I would jump up from the table to go stand outside. As someone who has been perpetually cold, it was odd.

Then came the night sweats—waking up with my PJs so drenched that I would change my clothes, only to wake up drenched again a couple of hours later.

Next was the insomnia. I had always slept like a champ, falling asleep almost as soon as my head hit the pillow. I could still fall asleep easily (most nights), but I would wake up at 2 a.m. It was as if my body and brain were on two different rhythms. My brain and nervous system were tired, but my body was so awake. I swear I could actually feel the pulses of energy running through my legs. Sometimes I would get out of bed. Sometimes I was so tired I would just lie there feigning sleep.

I could handle the occasional sleepless night, but sometimes several of these nights would occur back-to-back. By the third or fourth day, I felt like garbage and my brain was mush.

My Symptoms Were Brushed Off for Years

I mentioned the night sweats and insomnia to both my primary care physician and my nurse midwife at each visit for years. Each time, they assured me it was all “normal” and “part of the transition.” I trusted them. And—on some level—I think we all assumed these signs were an indication that menopause was around the corner and, therefore, these symptoms would come to an end anytime now. But they didn’t. They got worse.

I mean, the average woman reaches menopause (officially: the day that you’ve gone a full 12 consecutive months without a menstrual period) at age 51, and I’m 54 now. It made sense.

Only, menopause wasn’t around the corner. I still get my period like clockwork.

Perimenopause Brought Me A Miserable Monthly Cycle

In the last two years, my perimenopausal symptoms got worse and worse. And while they didn’t all occur every month, I started keeping notes and realized that most of them occurred cyclically, often hitting mid-cycle. Things like:

• Painful ovulation and period cramps
• Constipation
• Bloating
• Red, swollen, bleeding gums
• Mouth sores
• Vulvar swelling and irritation
• Sore, swollen breasts
• Low libido
• Days when I’d randomly wake up feeling anxious, sad, or pissed off

In short, I was miserable. The sleepless nights and revolving door of symptoms made most days feel like a complete slog. I just didn’t feel like myself. (Little did I know how common this is!)

Finally Finding Help

Desperate, I found a new gynecologist and went to my visit with notes, prepared to discuss my symptoms and determined to ask if hormone replacement therapy was an option. I wasn’t halfway through my list before he dismissed most of the symptoms. I didn’t push—who wants to work with a doctor who gaslights them?

After the appointment, I sat in my car and cried. I was so frustrated. And I felt like I was back at square one.

I’m not alone.

The Medical System’s Menopause Gap

Despite the fact that nearly 90 million women in the U.S. are expected to be postmenopausal by 2060, menopause remains a profoundly underserved area in medicine.

Most women will spend about one-third of their lives in this stage, yet both patients and providers are often unprepared for what it brings.

Research shows that while 85% of women experience menopausal symptoms that significantly impact their quality of life, a staggering 75% of those who seek help walk away untreated.

Meanwhile, only 54% of women can accurately define menopause, and 32% say they lack basic knowledge about it.

Unfortunately, the providers they turn to may not be much better equipped: 80% of internal medicine residents report feeling unprepared to treat menopause, and only 20–30% of OB/GYN residencies include formal menopause education.

Read that again: Only 20–30% of those who go to medical school to work with people who have uteruses are formally educated in menopause!

Much of the confusion around hormone replacement therapy (HRT)* can be traced to the 2002 release of the Women’s Health Initiative (WHI)—a large, government-sponsored study that linked HRT to increased risks of breast cancer, stroke, and heart disease.

*Editor’s Note: Menopause hormone therapy (MHT) or simply hormone therapy (HT) are the currently-accepted terms from the Menopause Society and the Endocrine Society for the practice of prescribing hormones related to menopausal symptoms. As pointed out by Dr. Jen Gunter here in her Substack, The Vajenda, use of the terms “Hormone Replacement Therapy or HRT implies that menopausal women have a disease.” We highly recommend every midlife woman subscribe to Dr. Gunter’s Substack.

The findings were broadcast widely and prompted millions of women to discontinue HRT, while physicians were advised to prescribe it sparingly. What many headlines left out, however, was the nuance: the average participant in the WHI was 63 years old, over a decade past the average age of menopause. Most had pre-existing health conditions, and the hormones used in the study—oral Premarin and synthetic medroxyprogesterone—are now known to carry higher risks than the currently prescribed bioidentical hormones delivered transdermally.

In the years since, follow-up studies and re-analyses have shown that when started closer to the onset of menopause, HRT—especially formulations using bioidentical estradiol and micronized progesterone—can be not only safe but beneficial, improving quality of life and reducing risk of cardiovascular disease and osteoporosis. Yet the stigma and misinformation from the early 2000s continue to influence medical guidelines, media narratives, and public opinion.

Finding the Right Doctor is Key

The weekend after my disastrous appointment, I met a couple of friends for breakfast. I filled them in on my worsening symptoms, my frustration, and the disappointing visit with the new doctor. One of my friends—Jen—had been just as frustrated with her perimenopausal symptoms and told me she’d found a local practitioner on a list of recommended practitioners. She had already scheduled an appointment with Dr. Mary Ann Yehl and would share her thoughts after.

“Gals: Two thumbs up for this menopause doc I saw today,” Jen texted after her appointment.

That was all I needed to hear. I promptly scheduled an appointment with Dr. Yehl.

Afterward, Jen and I talked more about our mutual frustrations navigating perimenopause in a broken healthcare system. “Between the two of us, we had to cycle through six doctors just to find one who had the knowledge—and the willingness—to talk about what we knew was happening to our bodies,” she told me. “One doctor literally said, ‘We don’t give hormones just so someone can sleep.’ That might be the most enraging thing I’ve ever heard from a doctor.”

What stuck with her most was the inequity of it all:

“I’m lucky to have a supportive partner and the means to afford out-of-network care—but I kept thinking about all the women who won’t get the help they need because they don’t have the same privilege. I was relieved to find Dr. Yehl—but also furious. It just shouldn’t be this hard to get basic care.”

The Appointment

My appointment with Dr. Yehl was everything a doctor’s visit should be. She asked me to tell her my story—and then truly listened. She didn’t just focus on the obvious symptoms; she asked about diet, exercise, and my emotional, mental, and physical health in equal measure. The validation she offered was priceless. And she was so thorough that she caught something both my primary care doctor and previous gynecologist had missed: uterine fibroids. (But that’s a story for another post.)

Two months into hormone replacement therapy, I could cross off every single symptom on my list. No more sleepless nights. No more constipation. No more mouth sores or bleeding gums. No more feeling like I was unraveling mid-cycle.

As Dr. Yehl later shared with me:

“In an ideal world, we’d sit down with women around age 35 to give them a preview of perimenopause and menopause—what symptoms to look out for and how to prevent chronic disease. So many women feel like they’re losing themselves as anxiety, depression, cognitive changes, and physical symptoms creep in. It’s a very isolating time for many women when their bodies and minds change in unsettling ways. If they only knew that there are doctors who understand—and can recognize and treat these symptoms. There is hope, and there is help.”

The Cost of Going to a Menopause Specialist

Most menopause specialists are out-of-network for health insurance. The few practices I reached out to charged anywhere from $400 to $975 for an initial visit—though things are admittedly pricey in the NY/NJ area.

Add to this the fact that most health insurance companies only cover some forms of estradiol and often don’t cover progesterone or testosterone at all. At present, I shell out $67 a month for HRT.

Many women don’t have the resources to jump through the hoops necessary to get the care all women should have access to. That’s the part that’s hardest to swallow.

You Are Not Alone

If you’re struggling with perimenopausal or menopausal symptoms and feeling dismissed or confused, you’re not alone—and you don’t have to suffer in silence. The lack of menopause education in our healthcare system leaves too many women untreated and unheard. But there are providers who are knowledgeable, compassionate, and ready to help. To find a menopause-informed practitioner near you, visit The Menopause Society.

How has your perimenopause journey been going? —Karin

References

1. Coslov, N. (2024). “Not feeling like myself” in perimenopause—what does it mean? Observations from the Women Living Better survey. Menopause: The Journal of The North American Menopause Society. https://journals.lww.com/menopausejournal/fulltext/2024/05000/_not_feeling_like_myself__in_perimenopause___what.6.aspx
2. Cuyuna Regional Medical Center. (n.d.). Addressing the knowledge gap in menopause. https://www.cuyunamed.org/knowledge-hub/addressing-the-knowledge-gap-menopause/
3. AARP. (2022). Menopause knowledge gaps report. https://www.aarp.org/health/conditions-treatments/menopause-knowledge-gaps-report.html
4. Pal, L., & Santoro, N. (2022). Menopause medical education around the world: The way forward to serve women’s health. Case Reports in Women’s Health, 36, 00385. https://www.sciencedirect.com/science/article/abs/pii/S2451965022000722
5. Carr, D., & Manson, J. (2019). The controversial history of hormone replacement therapy. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780820/
6. UR Medicine Menopause and Women’s Health. (2014). Was the Women’s Health Initiative good or bad?https://www.urmc.rochester.edu/ob-gyn/ur-medicine-menopause-and-womens-health/menopause-blog/december-2014/was-the-women-s-health-initiative-good-or-bad
7. Lobo, R. A. (2005). WHI clinical trial revisit: Imprecise scientific methodology disqualifies the study’s outcomes. American Journal of Obstetrics and Gynecology, 193(4), 1030–1036. https://www.ajog.org/article/S0002-9378(05)01186-5/fulltext
8. PubMed. (2023). Needs assessment of menopause education in United States obstetrics and gynecology residency training programs. Menopause, 30(10), 1150–1158. https://pubmed.ncbi.nlm.nih.gov/37738034/
9. Contemporary OB/GYN. (2023). Survey shows menopause curriculums lacking in residency programs. https://www.contemporaryobgyn.net/view/survey-shows-menopause-curriculums-lacking-in-residency-programs
10. North American Menopause Society. (2023). Lack of menopause education for residents. https://menopause.org/wp-content/uploads/press-release/lack-of-menopause-education-for-residents.pdf
11. AARP. (2023). Menopause symptoms: Doctors, relief, and treatment. https://www.aarp.org/health/conditions-treatments/menopause-symptoms-doctors-relief-treatment/

Recovery from surgery is a time when comfort, rest, and emotional support matter most. While flowers and greeting cards are traditional options, there are more thoughtful gifts that can genuinely assist with healing and improve the patient’s daily experience. Choosing items that promote physical relief, reduce stress, or help pass the time can make a meaningful difference.

Comfort-First Essentials

After surgery, the body needs time to heal, and rest is essential. Gifts that improve comfort, such as a soft neck pillow, an adjustable lap desk, or a warm blanket, help the patient stay relaxed while resting in bed or on the couch. Slip-resistant socks, supportive pillows, and lightweight robes are also practical items that can ease day-to-day movement and recovery.

For surgeries involving limited mobility, consider items that help with independence. Reaching tools, water bottles with straws, or pre-packaged healthy snacks make it easier for the patient to manage without constant assistance.

Entertainment And Distraction

Long recovery periods can lead to boredom and frustration. Books, audiobooks, or subscription services for streaming movies and shows provide distraction and entertainment. Adult coloring books or puzzle books are good low-effort activities that can help pass the time while still keeping the mind engaged.

Journals are another thoughtful gift, allowing patients to track their recovery progress, express emotions, or simply document daily experiences. Writing can support both mental health and a sense of control during a period that often feels uncertain.

Soothing Food Gifts

If dietary restrictions allow, small food gifts can lift spirits and encourage better nutrition. Comforting herbal teas, fruit baskets, or homemade soups are helpful options that show care. Seasonal items like fall caramel apples offer a gentle treat and bring a sense of normalcy, especially during autumn recoveries.

Personalized Support

Sometimes, the most helpful gifts are those that meet specific needs. Offering to help with errands, child care, or pet care can be more valuable than any item. A written schedule for medications or physical therapy appointments can also support recovery in a practical way.

Thoughtful gifts during post-surgery healing is less about cost and more about consideration. Items that support rest, ease discomfort, or offer a moment of joy can have a lasting impact on recovery. For more information, look over the infographic below.

In today’s health-conscious world, people pay closer attention to the ingredients on nutrition labels. Fat has historically been labeled as unhealthy, with numerous diets advocating for its reduction. However, not all fats are created equal, and understanding which fats are beneficial versus harmful has become increasingly important. Many individuals are surprised to learn that healthy fats are vital to maintaining overall health and well-being.

Contrary to common misconceptions, fats serve critical roles in our bodily functions. They provide energy, assist in vitamin absorption, support brain function, and help protect vital organs. This means excluding fats altogether is not necessary. It can also be detrimental. The key lies in distinguishing healthy fats from those that pose risks to your health.

Interestingly, studies reveal that incorporating healthy fats, such as those in avocados, olive oil, and fish, can actually help you maintain a healthier body weight and improve heart health. This article aims to clear the confusion surrounding dietary fats by exploring the differences among fat types and their impacts on your body.

Understanding Dietary Fats

Dietary fats refer to the fat content obtained from foods. They represent one of the three macronutrients necessary for human survival, alongside carbohydrates and proteins. Dietary fats are essential for various biological processes. These processes include energy storage, vitamin absorption, hormone production, and cell membrane maintenance. When you consume fat-containing foods, your body breaks down these fats into fatty acids that can then enter your bloodstream to serve multiple vital functions.

Besides being a dense energy source, fats play crucial roles in supporting brain development, reducing inflammation, and protecting your organs by cushioning them. Furthermore, dietary fats facilitate the absorption of fat-soluble vitamins A, D, E, and K. Without sufficient fat intake, the body struggles to absorb these essential nutrients efficiently. It can potentially lead to deficiencies and related health issues. Therefore, understanding the difference between good and bad dietary fats is crucial for optimizing health outcomes.

Various Types of Fats

Dietary fats can broadly be categorized into unhealthy fats (trans fats and excessive saturated fats) and healthy fats (monounsaturated and polyunsaturated fats). Each type affects the body differently. Hence, knowing their differences helps you make informed dietary choices.

Trans Fats: The Worst of All

Trans fats are artificially produced through hydrogenation, a process that solidifies liquid oils. Historically common in processed foods, trans fats have no nutritional benefits and pose significant health risks. They increase harmful LDL cholesterol levels, reduce beneficial HDL cholesterol, and contribute to chronic inflammation. These factors heighten the risk of developing heart disease, type 2 diabetes, and stroke. Due to their severe health implications, trans fats have been banned in many countries, including the United States. It is advisable to read labels carefully and avoid products listing “partially hydrogenated oils.”

Saturated Fats: Moderation is Key

Saturated fats are typically solid at room temperature and are found abundantly in animal products like red meat, butter, cheese, and whole-milk dairy items. Plant sources such as coconut and palm oils also contain significant amounts of saturated fats. Consuming excessive saturated fats can elevate LDL cholesterol. Hence, they can increase the risk of heart disease and stroke.

However, recent studies suggest that the health impact of saturated fats depends heavily on the food sources they come from. Eating saturated fats occasionally in moderation may not significantly impact heart health. However, consistently high consumption poses clear risks. Health organizations, including the American Heart Association, recommend limiting saturated fats to less than 10% of total daily calories.

Monounsaturated Fats: Heart-Healthy Allies

Monounsaturated fats are among the healthiest dietary fats. Found primarily in olive oil, avocados, almonds, peanuts, and sesame oil, they possess one carbon-to-carbon double bond. That makes them liquid at room temperature. Monounsaturated fats help lower LDL cholesterol and maintain healthy HDL cholesterol levels. Hence, they promote heart health.

The widely celebrated Mediterranean diet emphasizes monounsaturated fats, notably through olive oil consumption. Research consistently supports this diet’s association with reduced cardiovascular disease and improved overall health. Including monounsaturated fats in your diet as replacements for saturated fats can provide significant health benefits.

Polyunsaturated Fats: Essential Nutrients

Polyunsaturated fats are critical fats that your body can’t produce on its own; thus, they must be consumed through diet. Rich sources include vegetable oils like sunflower, safflower, soybean, and corn oils, as well as fatty fish (salmon, mackerel, sardines), walnuts, and flaxseeds. Polyunsaturated fats include omega-3 and omega-6 fatty acids, both of which are vital for optimal bodily functions.

Omega-3 fatty acids significantly benefit heart health by reducing inflammation. They also help lower triglyceride levels and enhance overall cardiovascular function. Omega-6 fatty acids also support bodily functions but should be balanced with omega-3s, as excessive omega-6 intake can contribute to inflammation. Replacing saturated fats with polyunsaturated fats improves cholesterol profiles and lowers heart disease risk.

Understanding dietary fats empowers you to make healthier choices. Avoid trans fats completely, moderate your saturated fat intake, and embrace monounsaturated and polyunsaturated fats. By incorporating healthy fats wisely into your diet, you can enhance your overall health, support your cardiovascular system, and feel your best.

How Much Saturated Fat Per Day Can You Eat?

For years, saturated fats were considered unhealthy, blamed for raising cholesterol levels and causing heart disease. However, recent scientific studies have challenged this idea. It reveals that the relationship between saturated fat and cardiovascular issues might be more nuanced than previously thought. While it is true that saturated fats can increase LDL cholesterol (the bad type), the latest research suggests that the context. It shows that foods replacing the saturated fats in your diet are critical. For example, substituting saturated fats with healthy fats (like monounsaturated and polyunsaturated fats) significantly lowers heart disease risks.

So, does this mean you can consume unlimited saturated fats without concern? Not exactly. Health experts, including the American Heart Association (AHA), still recommend moderation when it comes to saturated fats. According to the AHA, adults should aim to limit their saturated fat intake to about 5% to 6% of their total daily calories. For an average person consuming around 2,000 calories per day, this equates to roughly 13 grams of saturated fat.

It is essential to understand that moderation remains key. Rather than entirely eliminating saturated fat, focus on balance and replacement. Swapping out saturated fat-heavy foods for nutrient-dense options like nuts, avocados, olive oil, and fish is beneficial. In contrast, replacing saturated fats with refined carbohydrates (such as sugary snacks and processed foods) could lead to adverse health outcomes like obesity and insulin resistance. Keeping saturated fat within recommended limits while prioritizing healthy replacements supports overall heart health.

Good Fats to Eat: Identifying the Foods

Understanding and selecting foods high in healthy fats can significantly benefit your overall well-being. These fats are vital for your brain function, heart health, hormone production, and absorption of essential nutrients. Let us explore the top ten foods rich in good fats that you can confidently include in your meals:

1. Fatty Fish

Fatty fish, such as salmon, mackerel, sardines, and tuna, contain generous amounts of omega-3 fatty acids, which are crucial for heart and brain health. These fats help reduce inflammation and lower the risk of cardiovascular diseases. Aim for two servings of fatty fish weekly to ensure optimal omega-3 intake.

2. Avocado

Avocados are exceptional sources of monounsaturated fats, particularly oleic acid. This type of fat reduces inflammation, supports heart health, and aids in nutrient absorption. Rich in fiber and potassium, avocados enhance satiety, making them a nutritious addition to your diet.

3. Nuts

Almonds, walnuts, pistachios, and Brazil nuts offer significant quantities of healthy fats, protein, vitamins, and minerals. Regular nut consumption can lower LDL cholesterol, boost heart health, and reduce inflammation. Enjoy them raw or roasted, but choose unsalted varieties for optimal health.

4. Seeds

Chia, flaxseeds, and sunflower seeds provide polyunsaturated fats and omega-3s. They also deliver substantial fiber, promoting digestive health and satiety. Sprinkle seeds on cereals, salads, or smoothies for easy inclusion in your diet.

5. Olive Oil

Olive oil is a staple of the Mediterranean diet. It is rich in monounsaturated fats and antioxidants. Regular consumption can reduce the risk of heart disease and inflammation. Use extra-virgin olive oil for dressings, sautéing vegetables, or dipping bread.

6. Nut Butters

Peanut butter, almond butter, and cashew butter offer the same healthful fats as whole nuts. While calorie-dense, they provide essential nutrients and protein. Check labels to avoid added sugars or hydrogenated fats, and enjoy nut butters in moderation.

7. Dark Chocolate

Dark chocolate (70% cocoa or higher) provides healthy fats, fiber, and potent antioxidants like flavonoids. These antioxidants enhance brain function and cardiovascular health. Consume small portions to avoid excessive calorie and sugar intake.

8. Eggs

Eggs contain healthy fats, protein, and essential vitamins like vitamin D and choline. Despite earlier concerns about cholesterol, moderate egg consumption supports heart and cognitive health without adverse effects. Incorporate eggs regularly as part of a balanced diet.

9. Olives

Olives themselves contain beneficial monounsaturated fats similar to olive oil. Rich in antioxidants and vitamin E, olives promote cardiovascular health and inflammation reduction. Snack on them or add them to salads and pasta dishes.

10. Full-fat Yogurt

Natural full-fat yogurt provides probiotics for gut health and essential nutrients like calcium and protein. Recent studies show that moderate consumption of full-fat dairy can be part of a healthy diet. Choose plain varieties to avoid excess sugar.

Including these healthy fats in your diet regularly helps you maintain heart health, brain function, hormonal balance, and sustained energy.

Easy Tips to Reduce Unhealthy Fats from Your Diet

Unhealthy fats such as trans fats and excessive saturated fats can negatively impact your health. Here is how you can easily reduce their presence in your diet:

• Choose Healthier Oils: Cook with plant-based oils like olive, canola, avocado, or sunflower oils instead of butter, lard, or shortening.
• Opt for Lean Proteins: Choose lean meats like poultry and fish instead of processed or fatty cuts. Also, try to eat plant-based proteins like beans, lentils, and tofu regularly.
• Select Low-fat Dairy Products: Replace whole-fat dairy items with low-fat or plant-based alternatives such as almond milk, soy milk, or low-fat cheeses.
• Snack Smart: Swap unhealthy snacks (cookies, chips) with fresh fruits, vegetables, or nuts.
• Read Nutrition Labels: Be mindful of saturated and trans fats hidden in processed foods. Avoid products containing partially hydrogenated oils or high levels of saturated fat.
• Limit Fast Food and Takeout: Fast foods and packaged meals are often rich in unhealthy fats. Cooking at home gives you control over your fat intake and ingredients.
• Be Cautious with Portion Sizes: Even healthy fats are calorie-dense. Manage portions by measuring oils, nut butters, and high-fat foods to avoid excess calories.

HealthifyMe Note

Navigating dietary fats can feel daunting, but clarity can transform your health journey. As a HealthifyMe expert, my advice is straightforward: Embrace balance. Recognize that your body requires fats for essential functions, such as nutrient absorption, hormone production, and brain health. Instead of fearing fats, learn to distinguish between types and consciously choose beneficial sources. Including foods like avocados, nuts, olive oil, and fatty fish ensures optimal nourishment. Simultaneously, minimizing heavily processed foods and unhealthy fats promotes long-term wellness. Remember, moderation, mindfulness, and strategic food choices create lasting positive health outcomes.

The Final Word

Understanding healthy fats does not have to be complex or overwhelming. Making mindful dietary choices around fats can significantly enhance your overall health, improving cardiovascular health, brain function, and nutrient absorption. Emphasizing foods rich in unsaturated fats like avocados, nuts, seeds, and fish is a simple yet powerful dietary shift.

For personalized support, consider HealthifyMe’s AI-driven nutrition plans. These plans offer tailored guidance to help manage your daily fat intake, balance meals effectively, and achieve optimal health. Adopting healthy eating habits today can lay the foundation for long-term well-being and vitality.

Frequently Asked Questions (FAQs)

Research Sources

1. The truth about fats: the good, the bad, and the in-between – Harvard Health

2. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion

3. Types of Fat:_The Nutrition Source

4. Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients

5. Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review

6. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease

There can be a ton of confusion in the Fitness Industry when it comes to social media on what is the best program to follow to build muscle, get stronger, & make progress? And I totally get why it’s overwhelming.

With swipe workouts on every post and people doing single leg squats off of railings, it can be overwhelming to know where to look to find a program that works for you.

If I recall back to my 20 year old self, who was just making a dent in the lifting world, I used an old school bodybuilding website with a known trainer and followed her plan to a T.

We did ALL the basics. Pull, push, squat, hinge, & rotate.

And guess what….I saw a change.

I built muscle, got stronger, & was progressing in my lifts.

How did I do this? Progressive overloading.

I can’t stress this enough with my clients in and out of the gym. In order to see change we need to create an increased stimulus.

Progressive overloading is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.

For example, if you’ve been using the same 5lb dumbbells for your bicep curls and you wonder why you’re not seeing bicep gains, it could be that it’s time to PROGRESS to the next dumbbell up, change the reps, or slow down your tempo.

If right now you’re working out from home, and you’ve only got 1 pair of dumbbells you can make those dumbbells work & FEEL heavier but upping your reps and/or SLOWING DOWN your tempo (think up 1-2 and then down 1-2-3).

You can also work on cleaning up your form as an increased stimulus.

For example, I worked with my friend Sam on how to truly brace my core during exercises. This not only made the exercise feel entirely different but also way more stable, which caused an increase stimulus to my body.

Now, you can also progressive overload by increasing your work in less time.

Although, last year, I was in such a go-go-go mindset, that I was doing too much without being smart about it.

There’s a difference.

It doesn’t mean you have to do 50 burpees in between your bicep curls in order to “do more work” but maybe you shorten your rest period in-between your sets of bicep curls to add an increased challenge & stimulus.

See the difference?

I put together some of my BACK TO BASICS with my friends at adidas for you all to save for your next workout! These are the movements that I’ve come back to over the last year and my body feels GOOD & STRONG to stick to the basics and use progressive overloading.

Heels Elevated Goblet Squats

With the HEGS you are using a plate to have your heels elevated.

By doing this variation, you are taking out any ankle mobility and allowing the knees and hips to go through full range of motion.

Which is very important when you’re trying to take the lower back out of the equation and focus on proper hip mobility and stability.

1 Arm Row

Often times when people perform a “row” they are bringing their shoulder up towards their ear and allowing their trap muscle to takeover, instead of their lat muscle.

Focus on a slight stretch at the bottom of the movement to “open up” the lat, initiate by driving the elbow back and bring that weight towards your hip, not your ribcage.

1/2 Kneeling Overhead Press

Talk about shoulder STABILITY! The 1/2 kneeling overhead press (especially with a kettlebell) will really bring your core mechanics into this movement to support the press. Keep your rib cage down, shoulder away from your ear, & elbow a bit in front of you facing forward to drive up to the top position.

Overhead Carries

Again we’re looking for core stabilization here, keeping the rib cage down, & breathing during each step. This also will help with stabilizing the shoulder & creating a more secure foundation. Having the weight on one side versus both sides helps load into a single side at a time. You’ll want to repeat on both sides just like the row and press above.

I hope these guides help you go back to basics & realize that there is not need to constantly reinvent the wheel with basic strength and muscle building.

Stick to the basics, focus on progressive overload, & embrace the strength within you to create that stable foundation.

I’m also living for this GREEN OUTFIT and you can find all of the details and links below!

I was so pumped the adidas came out with a more “seamless” collection.

I went with a Medium in the bottoms as I found them to be a bit more compressive & Large in the bra.

I like my tops to not dig in so going up a size always seems to be more comfortable. The back detail on this bra is also super cute and more of a “longline” option.

So excited to announce that I am now an Ambassador for adidas so you will be seeing more content this whole year! Thank you adidas, you rock.

Be true to you always,

xo Kasey

Fresh. Fast. Full of protein.

Summer is not the time for heavy, complicated meals especially when you’re trying to feel your best. Whether you’re powering through the Summer Shape Up Challenge or just want to fuel your body without feeling weighed down, these meals deliver everything you need: high protein, low sugar, and delicious flavor that actually fits your daily schedule.

Here are three high protein summer recipes you’ll look forward to eating on repeat.

Zucchini & Egg White Skillet

Why you’ll love it:
Light, savory, and ready in 10 minutes. This one pan breakfast feels cozy and clean, with just the right balance of protein and fresh summer flavor.

Ingredients:

Directions: 
1. Heat olive oil in a skillet over medium heat. 

2. Add zucchini and cook for 2–3 minutes until slightly softened.

3. Pour in egg whites and whole egg.

4. Gently scramble.

3. Top with feta, basil, and a pinch of salt + pepper.

Protein: About 25g 

Grilled Peach & Chicken Power Salad

Why you’ll love it:
This salad is basically summer in a bowl: sweet, savory, and packed with lean protein. Grilled peaches add caramelized flavor that takes it next-level.

Ingredients:

• 6 oz grilled chicken breast, sliced

• 1 ripe peach, halved and grilled

• 2 cups arugula or mixed greens

• ¼ cup goat cheese or dairy-free crumble

• 2 tbsp chopped pecans or walnuts

• 1 tbsp olive oil

• 1 tbsp balsamic vinegar

• Salt + pepper to taste

Directions:
1. Grill peach halves cut-side down for 2–3 minutes until caramelized.
2. Slice and toss with greens, chicken, cheese, and nuts.
3. Whisk olive oil and balsamic vinegar for a quick dressing.
4. Drizzle over the salad and season with salt + pepper.

Protein: About 37g 

Strawberry Coconut Smoothie

Why you’ll love it:
Refreshing, creamy, and naturally sweet, this smoothie is packed with summer vibes and a big hit of protein to keep you full. Check out the recipe video here!

Ingredients (serves 1):

• 1 scoop LSF Vanilla Plant Protein

• ¾ cup fresh or frozen strawberries

• ½ cup water or unsweetened almond milk

• 1 Siggi’s Coconut Yogurt 

• Handful of ice

Directions:
1. Blend all ingredients until smooth and creamy.
2. Pour into a glass and top with extra coconut or sliced strawberries if you’re feeling fancy.

Protein: 35g

Healthy eating should feel good, especially in summer. These meals are simple, satisfying, and designed to help you feel strong, energized, and totally bloat free.