These “Healthy” Foods Are Loaded With Omega-6 — Key Takeaways

Your "healthy" diet is setting you up for over a dozen nutrient deficiencies - here's how to correct them.

Eat 1–2 oz of beef liver weekly, swap one daily meal's protein for 2–4 eggs, rotate fatty wild seafood (salmon, sardines, mackerel) 2–3x weekly, replace grain starches with tubers, and supplement vitamin D at 5,000–10,000 IU daily to close the nutrient gaps a standard balanced meal leaves open.

Ep. 9: Polyunsaturated Fats (PUFA) and Energy Balance

Replace seed oils, fatty fish, and grain-fed chicken/pork fats with saturated fats (butter, beef tallow, coconut oil) and monounsaturated fats (macadamia oil for cooking, olive oil cold), as polyunsaturated fats incorporate into mitochondrial membranes, cause proton leak, and generate lipid peroxidation products linked to cancer, diabetes, and heart disease.

EB. 9: Polyunsaturated Fats (PUFA) and Energy Balance

Avoid polyunsaturated fats (omega-3s and omega-6s) from vegetable oils, nuts, seeds, and fatty fish because they damage cellular energy production by making cell membranes leaky and are 160-320 times more susceptible to oxidation than monounsaturated fats.

Ep. 7: Carbs vs. Fats and General Macronutrient Guidelines

Eat a baseline of 0.6–0.8g protein per pound of bodyweight, at least 150g carbohydrates daily, and 20–30g of saturated/monounsaturated fat per meal to support hormones, metabolism, and stable energy without triggering stress pathways.