Saturated Fats

For years, we’ve heard that all saturated fat is “bad” and should be avoided at all costs. But the latest science tells a much more nuanced and hopeful story. Certain saturated fats—especially the shorter and odd-chain ones found in dairy, coconut, and grass-fed butter—actually deliver powerful benefits to your gut, energy levels, immune system, and metabolism. The key is understanding which ones help, why portion size and food pairing matter, and how a simple kitchen trick can turn everyday butter into a smarter, more protective spread. This newsletter pulls together the latest insights so you can make confident, practical choices.

Let’s start with the good news. Not all saturated fats are created equal. They come in different chain lengths, and each has its own job in the body.

Short-chain saturated fats (C4, C6) shine for gut health. Butyric acid (C4) is the favorite fuel for the cells lining your colon—supplying up to 70-95% of their energy. It keeps the gut barrier strong, reduces inflammation, and may lower the risk of inflammatory bowel issues and even colorectal cancer. Caproic acid (C6) adds quick energy and gentle antimicrobial support. These fats are naturally produced when you eat fiber-rich foods, which is why a high-fiber diet feels so satisfying.

Medium-chain fats (C8, C10, C12) are the rapid-energy specialists. Found abundantly in coconut oil and dairy, they are absorbed quickly, sent straight to the liver, and turned into usable energy or ketones without needing much digestion. Caprylic acid (C8) is especially good at fighting yeast and other microbes, while capric (C10) and lauric (C12) support mental clarity, fat burning, and immune defense. Lauric acid even converts in the body to monolaurin, a natural compound that helps combat viruses and bacteria.

Myristic acid (C14) plays a quiet but essential role in anchoring proteins to cell membranes so they can send the right signals inside cells.

Odd-chain saturated fats like C15 (pentadecanoic acid) are emerging stars. Present in small amounts in full-fat dairy and some fish, they act like natural “repair crews.” Higher levels in the blood are linked to lower risks of diabetes, heart disease, inflammation, and liver problems. They help mitochondria work better, calm inflammation, and support healthy cholesterol and blood-sugar balance.

These shorter and odd-chain fats are why many people feel good when they include moderate amounts of butter, cheese, or full-fat dairy. They provide quick energy, support immunity, and keep the gut happy—benefits you simply don’t get from highly processed oils.

Now the important caution: longer-chain saturated fats—mainly palmitic acid (C16) and, to a lesser degree, stearic acid (C18)—need more respect. Palmitic acid is the most common saturated fat in the modern diet. It is vital for building cell membranes and for certain cell-signaling jobs, but when we eat too much (especially in large, isolated portions from processed foods or palm oil), it behaves differently. It is packaged into chylomicrons—the “delivery trucks” that carry fats from the intestine into the bloodstream. Unfortunately, these trucks can also pick up lipopolysaccharides (LPS), bits of cell wall from normal gut bacteria. Once in circulation, LPS triggers low-grade inflammation that can worsen insulin resistance, raise cholesterol, and contribute to tiredness, weight gain, and heart-disease risk over time.

Stearic acid (C18), found in beef tallow, cocoa butter, and some dairy, is gentler. The body quickly converts much of it into oleic acid (the same healthy fat in olive oil), so it doesn’t raise cholesterol or inflammation as readily as palmitic acid does. Still, both longer-chain fats are best enjoyed in moderation and never in isolation.

This is why watching the amount of fat you eat—especially the longer-chain saturated fats—matters. The body handles fat best when it arrives slowly and in the company of protective partners. Large servings of plain butter, cheese, or palm-oil products on an empty stomach or alongside low-fiber, low-vegetable meals can speed up chylomicron formation and let more LPS slip through. In contrast, the same fats eaten as part of a balanced plate cause far less trouble.

Here’s where nature’s teamwork comes in. Soluble fiber (from oats, beans, apples, carrots, and psyllium) and polyphenols (the colorful antioxidants in berries, citrus, tea, dark chocolate, herbs, and extra-virgin olive oil) dramatically change the story. Fiber slows fat absorption, physically traps LPS in the intestine, and feeds good bacteria that strengthen the gut lining. Polyphenols directly block LPS uptake, calm inflammatory signals, and protect cells from oxidative stress. When these plant compounds travel with the fats, the negative effects of longer-chain saturated fats are often blunted or even eliminated. Studies show that adding fiber or polyphenol-rich foods to a high-fat meal can cut the post-meal LPS spike by 75% or more and keep inflammation markers low.

This brings us to one of the simplest, most delicious upgrades you can make in your kitchen.

Try this easy homemade spread: Moroccan Olive Oil + Grass-Fed Butter Blend

Grass-fed butter already contains beneficial short-chain and odd-chain saturated fats (including some C15), plus natural CLA, vitamin K2, and beta-carotene. Moroccan extra-virgin olive oil stands out because many premium varieties grown in the Atlas Mountains or arid regions naturally contain 2–3 times more polyphenols (often 300–800+ mg per kg) than typical supermarket olive oils. These potent compounds—especially hydroxytyrosol and oleuropein—deliver exactly the protective power we’ve been talking about.

How to make it:

1. Gently melt 1 cup (2 sticks) of grass-fed butter until just liquid (do not overheat).
2. Stir in 1 cup of high-polyphenol Moroccan extra-virgin olive oil. I use a wand immersion blender.
3. Add a pinch of salt, especially something like my Balanced Salt.
4. For a super boost you can add a teaspoon of C15 from the office.
5. Pour into a clean glass container or silicone mold and refrigerate until firm but spreadable (about 30–60 minutes).

The result is a soft, flavorful spread that stays spreadable straight from the fridge. Use it on toast, vegetables, eggs, or baked potatoes—anywhere you would normally use butter. Each tablespoon now delivers a meaningful dose of polyphenols alongside the butter’s unique nutrients, while cutting the overall saturated-fat concentration roughly in half and adding heart-friendly monounsaturated fats.

I have been making this blend for a couple weeks now, and it tastes richer than plain butter yet feels lighter. Because the polyphenols travel with the fats, they help neutralize any potential LPS effects during digestion. The blend is also more stable on the shelf thanks to the olive-oil antioxidants. Here is a link to the olive oil I use.

Of course, this is not a free pass to eat unlimited fat. Total calorie balance, regular fiber intake (aim for 25–35 grams daily), and plenty of colorful vegetables still matter most. But by choosing grass-fed butter, pairing it with high-polyphenol olive oil, and keeping portions reasonable, you get to enjoy the real benefits of saturated fats without the downsides.

If you are monitoring cholesterol, blood sugar, or gut symptoms, smart swaps like this one make healthy eating sustainable and enjoyable. Here’s to feeling your best—one delicious, science-backed bite at a time.

Take care,

David

Ellen

We had Easter a few days early this year when Luca, Ellen’s trainer, brought his two daughters over for a little Easter party. Ellen got to play Grandmother. We made up a couple Easter baskets for the girls full of goodies. They seemed quite pleased.