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"Dr. Hyman, I've heard you mention MCT oil before," writes this week's house call. "Can you tell me more about it and the potential benefits?"
MCT stands for medium-chain triglycerides. They are a type of fatty acid that is derived from coconut oil. Consider MCT oil as a super fuel for your cells, because it boosts fat burning and increases mental clarity.
MCT can also help you lose weight because it is quickly burned and metabolized. It gets absorbed directly from the gut into the liver and doesn't get stored as fat but rather burned quickly and turned into energy. For many patients, MCT becomes that little nudge to help you drop those last 10 to 15 stubborn pounds that just won't go away.
In one study published in the Journal of Obesity and Research in 2013, scientists at McGill University carried out a randomized control trial to compare the effects of medium-chain triglycerides (such as caprylic acid and lauric acid) and long-chain triglycerides (like olive oil) on body fat storage, energy expenditure, appetite control and other aspects of weight loss in overweight men.
Researchers put these men on different diets for 28 days. They switched the diets after a short time so that they could see differences in the same subjects.
One group ate a coconut oil-rich diet, high in medium-chain triglycerides. The other group ate a diet rich in long-chain triglycerides.
Researchers found the men who ate coconut oil lost more body fat, which they attributed to a greater increase in energy expenditure and fat burning. Coconut oil actually sped up their metabolism, curbing their appetite and allowing them to lose more belly fat, as compared with the men who were on the olive oil-rich diet.
MCTs are also a unique form of saturated fat with very potent antioxidant and anti-microbial properties that support your immune system. They also provide anti-fungal, anti-bacterial and even anti-viral benefits.
MCT Oil is a Fat Burning Oil
Let's compare MCTs with omega 6 fats.
Omega 6 fats are seed, bean or grain oils (which include corn, soy, sunflower and canola oils). Once ingested, these inflammatory oils are transported to the lymphatic system and not to the blood, which means your fat tissues absorb them.
MCTs, on the other hand, are directly absorbed into the blood and boost your metabolism, burn more calories and fat and reduce fat storage, while curbing your appetite. That's why we think of these fats as super fuel for your cells.
In fact, studies show MCTs help you burn about 460 extra calories a day for men and about 190 extra calories for women (sorry, ladies!). MCTs also beneficially impact your hormones, including appetite-controlling hormones, helping you feel full.
They can also improve your cholesterol profile. In one study, consuming MCT oils helped reduce body fat and triglycerides more than omega 6 vegetable oils. After eight weeks, the experiment showed the MCT oil group lost more weight, body fat and subcutaneous fat, all while experiencing a 15 percent drop in triglycerides and LDL (the bad) cholesterol.
All these benefits occurred despite the fact that MCTs are a saturated fat. There was no difference in daily exercise or consumption of total calories of protein, fat or carbohydrates. There was no calorie restriction, yet the subjects still lost more weight. It further proves that it's not all about the calories in food, it's about the information.
Researchers attributed this to the increased metabolism and fat burning that comes with consuming MCTs. I love coconut oil because it provides the very best natural source of MCT oils to boost metabolism, cut your hunger, lower triglycerides, reduce fat storage and even improve athletic performance. On top of all these benefits, MCTs make excellent brain and cellular fuel.
You might be hesitant to use coconut oil or MCT oil because it is high in saturated fat, which has been demonized for decades. Yet there is world of difference between quality saturated fat in coconut or MCT oils, as compared with what you might find in a fast food cheeseburger.
The recent U.S. dietary guidelines finally eliminated any call to lower dietary cholesterol and fat. The research just does not support any link to heart disease. There is no limit on total dietary fat or cholesterol—a complete reversal on governmental advice from 35 years ago.
Fat is one of your body's main building blocks, yet for decades it was unfairly maligned. Instead, we followed a low-fat diet according to U.S. dietary guidelines, which became a high-sugar, high-refined-carb diet contributing to an epidemic of insulin resistance, obesity, heart disease, type 2 diabetes and many other serious health problems.
We know inflammation caused by following these flawed guidelines is the true villain. Rather than demonize fat, we need to restrict sugar and carbohydrates that break down to sugar, along with inflammatory omega 6 fats. Instead, we want more omega 3 fats and MCTs like coconut oil, which can help you to lose weight and become healthy and vibrant. Quality matters here, not quantity.
I personally use MCT oil every single day. I use it every morning to speed up my metabolism and keep my mind sharp and focused. It also keeps me full and satisfied longer, so it prevents me from food emergencies and snacking.
Let's take a look at just a few of the many ways you can get MCTs and healthy fats into your diet, which is the main focus of my new book, Eat Fat, Get Thin. Check it out:
1. Add it to your salad dressing for your different salad recipes.
2. Add it in your smoothie. You can find my favorite recipes here.
3. Enjoy it in your coffee—just like my friend Dave Asprey of Bulletproof Coffee® does. It tastes great.
4. You can also use MCT oil as a supplement and take it by the tablespoon. You can find it in my online store.
5. Use it as a base for marinades for your meat, chicken or fish.
Over the next few months in these blogs, I'm going to blow up the myths you've long heard about dietary fat and uncover real truths, which will allow you to utilize healthy fats to become lean and healthy.
In my new book, Eat Fat, Get Thin, I provide tons of uses for MCT oil and I dig in a bit deeper to explain why I love this beautiful fat source so much.
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EcoWatch Daily Newsletter
By Julia Conley
Climate campaigners on Friday expressed hope that policymakers who are stalling on taking decisive climate action would reconsider their stance in light of new warnings from an unlikely source: two economists at J.P. Morgan Chase.
Tensions are continuing to rise in Canada over a controversial pipeline project as protesters enter their 12th day blockading railways, demonstrating on streets and highways, and paralyzing the nation's rail system
Colorado River Has Lost 1.5 Billion Tons of Water to the Climate Crisis, 'Severe Water Shortages' May Follow
California is headed toward drought conditions as February, typically the state's wettest month, passes without a drop of rain. The lack of rainfall could lead to early fire conditions. With no rain predicted for the next week, it looks as if this month will be only the second time in 170 years that San Francisco has not had a drop of rain in February, according to The Weather Channel.
The last time San Francisco did not record a drop of rain in February was in 1864 as the Civil War raged.
"This hasn't happened in 150 years or more," said Daniel Swain, a climate scientist at UCLA's Institute of the Environment and Sustainability to The Guardian. "There have even been a couple [of] wildfires – which is definitely not something you typically hear about in the middle of winter."
While the Pacific Northwest has flooded from heavy rains, the southern part of the West Coast has seen one storm after another pass by. Last week, the U.S. Drought Monitor said more Californians are in drought conditions than at any time during 2019, as The Weather Channel reported.
The dry winter has included areas that have seen devastating fires recently, including Sonoma, Napa, Lake and Mendocino counties. If the dry conditions continue, those areas will once again have dangerously high fire conditions, according to The Mercury News.
"Given what we've seen so far this year and the forecast for the next few weeks, I do think it's pretty likely we'll end up in some degree of drought by this summer," said Swain, as The Mercury News reported.
Another alarming sign of an impending drought is the decreased snowpack in the Sierra Nevada Mountain range. The National Weather Service posted to Twitter a side-by-side comparison of snowpack from February 2019 and from this year, illustrating the puny snowpack this year. The snow accumulated in the Sierra Nevadas provides water to roughly 30 percent of the state, according to NBC Los Angeles.
Right now, the snowpack is at 53 percent of its normal volume after two warm and dry months to start the year. It is a remarkable decline, considering that the snowpack started 2020 at 90 percent of its historical average, as The Guardian reported.
"Those numbers are going to continue to go down," said Swain. "I would guess that the 1 March number is going to be less than 50 percent."
The National Oceanic and Atmospheric Administration (NOAA) Climate Prediction Center forecast that the drier-than-average conditions may last through April.
NOAA said Northern California will continue deeper into drought through the end of April, citing that the "persistent high pressure over the North Pacific Ocean is expected to continue, diverting storm systems to the north and south and away from California and parts of the Southwest," as The Weather Channel reported.
As the climate crisis escalates and the world continues to heat up, California should expect to see water drawn out of its ecosystem, making the state warmer and drier. Increased heat will lead to further loss of snow, both as less falls and as more of it melts quickly, according to The Guardian.
"We aren't going to necessarily see less rain, it's just that that rain goes less far. That's a future where the flood risk extends, with bigger wetter storms in a warming world," said Swain, as The Guardian reported.
The Guardian noted that while California's reservoirs are currently near capacity, the more immediate impact of the warm, dry winter will be how it raises the fire danger as trees and grasslands dry out.
"The plants and the forests don't benefit from the water storage reservoirs," said Swain, as The Mercury News reported. "If conditions remain very dry heading into summer, the landscape and vegetation is definitely going to feel it this year. From a wildfire perspective, the dry years do tend to be the bad fire years, especially in Northern California."
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