Get Your Lean On with Coach Tony

10/23/2026

SATURATED FAT: IS THE SCIENCE FINALLY TELLING A DIFFERENT STORY?

I saw an interesting article on MSN about foods to avoid to lower LDL cholesterol and protect your heart. And, right on cue, saturated fat was singled out as a main culprit. It’s a familiar message, but one that leaves out a great deal about the foods we eat and how they affect our health. So, I thought I’d try to set the record straight.

For decades, saturated fat was presented as one of the main villains in our food supply. Butter, beef, cheese and whole fat dairy became foods people were taught to fear. The message was straightforward: saturated fat raises “bad” cholesterol, high cholesterol clogs your arteries, and avoiding these foods protects your heart.

But does that simple message tell the whole story?

Research has increasingly challenged the idea that we can judge a food’s effects on health simply by counting its grams of saturated fat. The source of that fat, the nutrients packaged with it, the overall eating pattern and the metabolic health of the individual all deserve consideration. Saturated fat content alone doesn’t justify treating a food as something everyone needs to avoid.

SATURATED FAT ISN’T A MODERN INVENTION

Humans were eating naturally occurring saturated fat long before anyone created a cholesterol test or printed a nutrition label. It’s a natural component of many foods people have eaten for generations, including meat, eggs and dairy.

Yet the public message became so broad that these foods were often judged primarily by their fat content, with little discussion about their nutritional value or their place in the overall diet.
That’s an oversimplification worth questioning.

THE SOURCE OF SATURATED FAT MATTERS

Consider a packaged muffin alongside eggs or a serving of beef. All can contain saturated fat, but they bring very different combinations of nutrients and ingredients to the table.

The muffin commonly combines fat with refined flour and added sugar. Eggs provide quality protein and choline, while beef supplies protein, iron, zinc and vitamin B12. Dairy can provide protein and calcium, and foods such as yogurt and cheese also undergo fermentation. Counting saturated fat grams alone overlooks those differences.

Deep fried foods introduce additional considerations, including what’s being fried, the oil used, cooking temperature and repeated oil reuse. Their effects cannot be explained simply by whether they contain saturated fat.

The saturated fat molecule doesn’t become a different substance because it’s in a muffin. What changes is the surrounding food, including the mixture of fatty acids, protein, carbohydrates, minerals and physical structure. Researchers call this the “food matrix,” and it helps explain why foods containing similar amounts of saturated fat can affect the body differently.

A 2020 review in the Journal of the American College of Cardiology examined this broader evidence and questioned blanket restrictions on foods rich in saturated fat. Its authors emphasized that different saturated fatty acids have different biological effects and that the foods carrying them deserve attention. The review discussed whole fat dairy and other foods whose relationships with cardiovascular disease weren’t adequately explained by their saturated fat content alone.

That challenges the message many people grew up hearing: if it contains saturated fat, avoid it.

“LOW FAT” DOESN’T AUTOMATICALLY MEAN HEALTHIER

Removing fat from a food doesn’t automatically improve its nutritional value. A product can be low in fat and still contain substantial amounts of added sugar or refined starch. Protein, fiber, vitamins, minerals and the complete ingredient list deserve attention.

Foods containing naturally occurring saturated fat can fit into a healthy diet without needing to be replaced simply because they contain it. A claim on the front of a package tells us far less than an examination of the food itself.

SATURATED FAT AND INDUSTRIAL TRANS FATS ARE DIFFERENT

Naturally occurring saturated fat shouldn’t be confused with industrial trans fats created through partial hydrogenation. These are chemically different fats with different effects on health. Industrial trans fats are an established cardiovascular hazard and should be avoided.

Lumping them together under a general warning about “bad fats” creates confusion. Clear nutrition education should explain that distinction.

HEART HEALTH REQUIRES A BIGGER PICTURE

The familiar labels “good cholesterol” and “bad cholesterol” make the conversation sound simpler than it is.

LDL cholesterol measures the cholesterol carried inside LDL particles. ApoB provides information about the number of circulating particles capable of contributing to plaque buildup. Two people can have similar LDL cholesterol measurements and different particle numbers. When LDL cholesterol and ApoB give different impressions of risk, that risk often aligns more closely with ApoB.

Triglycerides and HDL provide additional information about metabolic health. Elevated triglycerides combined with low HDL commonly accompany insulin resistance, a condition that affects how the body handles glucose and fats.

Visceral fat, the fat surrounding internal organs, is also associated with insulin resistance, inflammation and increased cardiovascular risk. Waist circumference can help identify abdominal fat accumulation that a bathroom scale alone may overlook.

A thorough assessment considers these findings alongside blood pressure, blood sugar, smoking, family history and other contributors to risk. Looking at them together helps us understand the person behind the bloodwork. Reducing that discussion to whether someone eats butter or beef leaves too much unexplained.

STOP FEARING FOODS AND START UNDERSTANDING THEM

As a CMT, CNS and Metabolic Health Specialist, I believe people deserve nutrition education that helps them make informed decisions without turning individual foods into villains.

Naturally occurring saturated fat can be part of a healthy diet. Eggs, beef and dairy deserve to be evaluated as complete foods, with attention to their nutritional value, their place in our meals and their effects on our health.

The lesson is to look beyond a single nutrient. Understand the food you’re eating, build consistent habits and pay attention to your metabolic health.

A packaged muffin and a plate of eggs don’t become nutritionally equivalent because they contain the same grams of saturated fat. Our nutrition advice should recognize that difference and help people understand it.

10/22/2026

WHAT DOES COMMITMENT REALLY MEAN?

This is the meaning of commitment: making a promise or firm decision to give your time, effort and attention to someone or something, and taking responsibility for following through. It goes beyond saying something matters. It means consistently showing through your actions that it matters, even when doing so becomes difficult, uncomfortable or inconvenient.

That’s a statement worth pondering!

We often talk about commitment in terms of our marriages, families, friendships and careers. But how much attention do we give to the promises we make to ourselves? The ones about taking care of our health, changing a habit, setting a boundary or finally following through on something we know matters.

It’s easy to make a commitment when we’re motivated and everything feels manageable. Its meaning becomes clearer when we’re tired, distracted, uncomfortable or faced with something we’d rather do. In those moments, we decide how much weight our word carries.

Every time we follow through on a promise to ourselves, we give ourselves evidence that we can be trusted. When we repeatedly dismiss those promises, we can begin to doubt our own intentions. Eventually, “I’m going to do this” becomes something we say without fully believing it.

That pattern can reach beyond our personal goals. The habit of avoiding difficult conversations, putting things off or letting discomfort make our decisions can affect our health, finances, work and relationships. Our choices rarely stay confined to one area of life.

At the same time, someone can be dependable for everyone else while continually putting themselves last. They show up for their spouse, children, friends and employer, but treat their own needs as optional. If that sounds familiar, ask yourself why a promise to someone else deserves more respect than a promise to you.

True commitment requires an honest decision about what you’re willing to take responsibility for. It means understanding what that decision asks of you and making room for it in your daily life. Wanting better health means little until you begin protecting time for the habits that support it. Wanting a stronger relationship requires attention, communication and effort, including on the days those things are difficult.

Commitment also requires judgment. An injury may change how you exercise. A family emergency may change your schedule. Following through sometimes means adjusting your approach while continuing to honor what you set out to do.

And when you fall short, commitment asks you to take responsibility. Acknowledge what happened, make the needed adjustment and return to the work. One missed day doesn’t have to become a decision to give up.

Start with a promise you can realistically keep. Give it a place in your schedule. Follow through often enough that your actions begin to support your words. That’s how trust in yourself grows.

Your commitments reveal what you’re willing to protect, prioritize and work for. Make sure you’re included among the people who can count on you. Otherwise, you risk staying stuck in a cycle of starting over, revisiting the same goals without making meaningful, noticeable progress.

10/20/2026

When was the last time you looked beyond the promises on the front of your supplement bottles? Before you assume your daily routine is giving your body what it needs, it’s worth understanding what you’re taking, why you’re taking it and how you chose it. In this article, I’ll walk you through the questions I believe everyone should ask before buying another supplement.

Millions of people take dietary supplements every day in hopes of improving their health. Multivitamins, vitamin D, magnesium, fish oil, vitamin C, calcium, B vitamins and countless other products fill medicine cabinets and kitchen cupboards across America, and for many people, taking them has simpl...

10/18/2026

You may know your A1C number, but do you know what it’s actually telling you? In this article, I break down the biology in plain English, explain how that percentage is formed and show why it represents more than simply how much sugar you’ve eaten. Understanding your numbers starts with understanding your body.

Most people who have had blood work done have probably heard of A1C. If you have prediabetes or type 2 diabetes, you may know your A1C better than you know your cholesterol numbers. You’re told it was 5.7, 6.5, 7.0 or maybe higher, and usually you’re told whether that number is good, concerning ...

10/16/2026

Did you know that over 50% of all your daily calories in the Standard American Diet (SAD) come from just three sources: sugar, grains and industrialized seed oils

10/15/2026

When we talk about cutting carbs, we need to be clear about which ones we’re talking about. Fiber is a carbohydrate, yet it often gets overlooked in the debate over whether carbs are good or bad. In this article, I explain why fiber deserves more attention and why putting every carbohydrate in the same category misses the bigger picture.

Most people associate fiber with digestion and keeping you regular, but that’s only part of the story. Fiber is actually a type of carbohydrate, but unlike sugars and starches, it isn’t digested and absorbed in the small intestine in the same way. Depending on the type, it moves through the dige...

10/14/2026

THE 3 KEY INGREDIENTS TO CHANGE

After more than 4 decades of coaching people to become the healthiest versions of themselves possible, I’ve learned that there are 3 key ingredients that can make what seems impossible, possible. (PATIENCE, PERSISTENCE, and WILL) When you apply them consistently, with a sound plan and the right support, the possibilities can reach far beyond what you ever could have imagined. You can build a stronger, healthier body, regain confidence in yourself, and carry that momentum into your relationships, your career, and the goals you once thought were out of reach. These three words can help change the trajectory of your life in every aspect.

PATIENCE means understanding that your body doesn’t operate on the deadline you’ve set in your head. Building strength, reducing body fat, improving your health, and replacing years of habits takes time. You may want immediate results, but wanting them faster doesn’t make the process move faster. PATIENCE allows you to recognize progress beyond the scale and give a sound plan a fair chance to work.

PERSISTENCE means continuing to make the choices that move you toward your goals, even when the excitement wears off or life gets in the way. It doesn’t mean being perfect, and it doesn’t mean repeating an approach that isn’t working. It means learning, making adjustments, and returning to the habits that support your health. One difficult day doesn’t erase your progress, but allowing it to become your reason to quit can keep you from discovering what you’re capable of.

WILL is your willingness to take action, especially when that action is uncomfortable. It’s deciding that your health deserves your attention, asking for help when you need it, and following through on the changes you can make. You won’t feel motivated every day, which is why you need habits, structure, and support that help you carry out that decision. WILL gets expressed through what you repeatedly choose to do.

These same ingredients matter in your relationships, your career, your emotional well-being, and the goals you’ve put off for years. They don’t guarantee that everything will go your way, but they help you work through setbacks and keep moving toward a better outcome. Whether you’re working to lose weight, rebuild your health, or change another part of your life, bring PATIENCE to the process, PERSISTENCE to your efforts, and the WILL to take the next step. Your past has shaped where you are, but the choices you make today can help change where you go from here.

10/13/2026

GIVE PROTEIN A PLACE AT EVERY MEAL

When people want to lose weight, they often focus on what to eliminate before considering what their body needs. Make protein the foundation of every meal because it supports muscle maintenance, recovery and fullness, all of which matter when you’re working to improve body composition. Protein sources also differ in their amino acid content and how easily your body digests them. Build your meal around a quality protein source such as eggs, chicken, turkey, beef, pork or seafood, then add vegetables and other foods that fit your needs. You’re feeding a body you want to make leaner and stronger, so give it the right materials to do that.

10/12/2026

STOP THROWING AWAY THE YOLK
For decades, we were told to limit how many eggs we ate each week, and many of us were encouraged to discard the yolks because of their cholesterol and saturated fat content. That blanket advice was ridiculously simplistic, and following it meant throwing away nearly half the egg’s protein along with all of the valuable nutrients contained in the yolk, including choline, vitamins A and D, and iron. Eggs are undoubtedly one of the most amazingly healthy foods on the planet, so before you toss the yolk, understand the nutrition you’re actually throwing away.

10/11/2026

With all the attention surrounding GLP-1 medications, how much do you know about the hormone your body already produces? In this article, I explain what GLP-1 does, why appetite involves far more than willpower, and how nutrition, muscle, movement and sleep fit into the conversation. Understanding that biology gives us more to work with than simply telling people to eat less and try harder.

After finishing my third book, Diets: Think Outside the Box, I started working on what I thought might become my next book, The Appetite Switch. But after the time and energy that went into finishing that third book, I was honestly a little burned out, so eventually I put this one away. Lately, I’...