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Vibrant health means you can live life to the fullest. Empower yourself with the steps I used to free my life of chronic disease and medications.

Reader Interactions


  1. I had my gallbladder removed last March. I wish I had read this beforehand as I was indeed, on a pretty lowfat diet (vegetarian with lactose intolerance). Thank goodness for products like ox bile to make up for what my body can no longer accomplish on its own.

    • I’m so glad that you are taking ox bile! Many people who have had their gallbladders removed are not aware of this supplement. I recommend it to everyone who has had their gallbladder removed.

      *As a note for those who still have their gallbladder, ox bile supplements can be wonderful for jump-starting healthy bile flow. But the gallbladder can get reliant on the supplement and so it is not good to take it for longer than 3-4 months at a time.

      • Hi Lauren, my name is Taylor and I’m sorry I am posting here to contact you but I couldn’t find a better way!
        I am transferring to Bastyr University THIS upcoming fall and I wanted to know if it is this year that you are going as well (and what program you are entering with). I’d really like to be in contact with you if you are. It’d be great to know someone before moving across the country (I live in Indianapolis) to Seattle!
        Let me know, or e-mail me if you’d like.

    • I have stopped eating potatoes,cereals and bread, and replaced with eggs, meat, fish, veges, chicken, fish. Since doing this my brain feels starved most of the time. Is this a sugar thing or do I need more fats or something else. Im not sure what to eat but im getting desperate.

  2. This is so great! I now feel motivated to start taking my fermented cod liver/ butter oil again 🙂 especially if it’ll help with PMS, etc. I feel very grateful I was raised on a diet of fresh cream, butter and farm eggs. My parents were geniuses when it came to diet and growing children 🙂
    By the way, I found your blog a few weeks ago and have been faithfully reading all your past posts. It’s been a great blessing to me! Thanks for writing such great things on REAL health! The world needs it.

  3. I agree 1000%! Healthy fats are VITAL for anyone looking to improve their health. Plus, who doesn’t love some good old grass fed butter?? 🙂
    Just wondering, since you said to limit nut/seed consumption, what are some good snack ideas? I typically have a Larabar or a piece of fruit with almond butter for my snacks (I’m attempting to gain weight and I try to fit two in per day, between meals) and I have a sneaking suspicion my omega 6’s are out of whack. Any ideas?

  4. Hey Lauren,

    Does that list of what 40% of calories from fat include or exclude oils for cooking? I love that you spelt out what a high fat diet looks like as I’ve been trying to work out if I eat too much. Thanks for your awesome work.

  5. Hi! I love your posts, they very closely parallel the changes I’ve been making to my own routines- it’s always nice to get a new perspective. I am a big advocate for having high quality fat in your diet (your brain NEEDS it), but as someone who has digestive issues with meat and most dairy, I was wondering if you could suggest some good, non-animal sources. I can eat goat milk kefir, yogurt, and cheeses, and that’s pretty much it for dairy. Off your list, I also eat eggs and avocado. You make it seem like coconut oil and other plant oils are inadequate. Any suggestions for the lactose intolerant?

    • Plant oils are a big no-no, but coconut oil is excellent and you can consume as much as you like. I’ll often eat 4 Tbs. of coconut oil in one day. As long as you are also eating the eggs and avocado, like you mentioned, these will stimulate bile production. The goat dairy products you listed are also excellent sources of bile-stimulating fats.

  6. THIS IS ABSOLUTELY BRILLIANT!!! Thank you! I have been repeating (most of) this over and over but it still does not seem to sink in with people, to be fair it took me a while to completely abolish my old ways – it will to take time to repair the damage caused by the industry a few decades back but the wheel is turning… it makes me so incredibly happy to read and share posts like this! I have been reading up and researching a High Fat Low Carb way of life for over a year now and it is great to read a post where it is so well put (short and sweet, in plain terms) all in one place! You are awesome 🙂

    • Thank you so much for your kind words! I totally understand how many people are resistant to the message that fats are good… but it took me a long time to get that message through my own head, too. That’s why I wrote this post, to give people a straightforward explanation of the importance of fats (and the right kind of fats). I’m glad this post is helpful to you!

  7. I wholeheartedly agree with everything you say Lauren! I definitely ascribe to a high fat diet, especially as someone who has been pregnant and nursing almost nonstop for five years. My body really wants butter! However, oddly, despite a very healthy diet (for the most part eating GAPS with my husband) for the last 18 months since having my last baby my digestion has been totally, consisently out of whack. I’ve entertained all kinds of crazy theories as to what is awry with it, but my latest take is that I’m really not digesting fats. If I’m right (and I’ll try to eat lowfat for a few days and see what happens) do you know where I start to improve things? Do I need to take oxbile? Hydrochloric acid hasn’t seemed to help (although it’s quite possibly saved my husband’s life.) Any clues?

    • Yes, I would recommend oxbile (take 1-3 tablets per meal, keep changing up the dose with each meal). Don’t take it for more than 3 months at a time, then have a few months off to prevent your gallbladder from getting reliant on it. Also, I recommend Beta TCP, which is a special enzyme supplement to aid in digesting fats. You can take 2-6 tablets per meal. Again, take a break from it after 3 months.

      • @Lauren G (Empowered Sustenance) says

        January 9, 2014 at 7:22 am

        Yes, I would recommend oxbile (take 1-3 tablets per meal, keep changing up the dose with each meal). Don’t take it for more than 3 months at a time, then have a few months off to prevent your gallbladder from getting reliant on it. Also, I recommend Beta TCP, which is a special enzyme supplement to aid in digesting fats. You can take 2-6 tablets per meal. Again, take a break from it after 3 months.

        Hi Lauren…thanks so much for educating us! My question is BetaPlus&BetaTcp…can these be taken together if a person no longer has a gallbladder? The LiverDoc say’s you cant…why? Is BetaTcp an enzyme like “NowSuperEnzymes? I no longer have my gallbladder and my Doc was nice enuf NOT to inform me of my now suffering…just yanked it out and said bye bye….criminal !
        Thanks for helping save my life..
        I am currently taking BetaPlus which i believe has saved my life thanks to this website that i found and you compassion to help those who otherwise could not afford to pay thousands to get well again from the Dr’s who injure us and leave us for dead !

  8. Hi, Great post. I was wondering if you can make suggestions for someone who has a dairy and egg allergy as well as has a very hard time digesting meat (it causes serious cramps and sharp pains – apparently I’m missing an enzyme that helps with it). Any suggestions would be much appropriated!

  9. Wonderful dietary information which matches 100% what my nutritionist has told me. Ih have only been seeing her for 6 weeks and have already lost over 26 pounds just from eating a balanced nutritional diet which INCLUDES an correct balance of foods including fats!

    Today I had my gall bladder removed because of the neglect I had given it for the previous 73 years. It is NEVER too lat to start eating healthy foods and a sensable reasonable amount of all nutritional foods!

    Thanks for your contribution, perhaps if enough people read and believe we can once again become the nation that we once were.

  10. Hi Lauren, I would love to see a post that includes more info about advice for people who already have had their gallbladder removed. I unfortunately was told I needed mine removed at the age of 20. I just wish I had known better then. I still beat myself up about it, but I was just listening to what the doctors told me to do. So very frustrating! I am worried about the risk of things like colon cancer now, since I have read that bile that can irritating when it is constantly dripping down. I would appreciate your perspective and advice. thank you!

  11. This is an excellent post! I just want to shake my head and scream when people around me, especially family members, make comments about fat and not eating products with fat in it because it’s ‘bad for you’….. ugh! Thanks for being one of the food renegades out there teaching people the truth. I hope to write a post about fat soon!

  12. Hi! I loved reading this post! I do have a question in regards to pancreatitis…my Mother-in-law had a bout of it 2 summers ago and was told to eat a LOW fat diet because fat is hard on the pancreas. I can’t find any information online that says otherwise. Do you have any thoughts on the pancreas and fat. She doesn’t drink alcohol and hasn’t in decades. I read that gallstones is attached to pancreatitis. She is so paranoid about her intake of fat. The Dr said no avocados and nuts. She now does fat-free everything. I would love to show her solid evidence that this is wrong. I know you spoke of the gallbladder…is that directly tied with the pancreas? Sorry if this seems like a lame question!Thanks!

    • The pancreas produces many enzymes needed for digestion. Some of these enzymes, called lipolytic enzymes, are needed to digest fats. The bile in the gallbladder and the enzymes in the pancreas work synergistically to digest fats. When we are properly digesting fats, we can create healthy bile.

      Pancreas health is a long topic, and I can’t discuss it fully here. It is important to keep blood sugar stable to reduce the strain on the pancreas. I recommend a Paleo/primal diet for this. Also, avoid all soy and nuts/seeds because these have enzyme inhibitors that strain the pancreas. I recommend a supplement called Beta TCP and Beta Plus to help digest fats, these will provide her with supplementary lipolytic enzymes and bile.

      Beta TCP:
      Beta Plus:

  13. I am curious about some things. First off, I don’t like carbs very much so I usually stay away. I stopped using vegetable oil a while back and only use coconut oil if I cook, unless some other oils are in something, say at a restaurant. I eat loads of avocados and coconut milk, and no dairy or meat or eggs, as I am vegan. My body functioned poorly on meat and it made my stomach constantly upset eating any dairy products. I am allergic to eggs. I haven’t eaten meat in over 20 years and I would never go back to it. I’m not pro-Paleo but I am very keen on liver and gallbladder health, and on cutting out toxic chemicals like medications. I had breast cancer which I attribute to myriad factors, one of which is a high sugar and soy diet with limited vegetables. So, as I have cut out soy and am trying very hard to cut out sugars, I am constantly advised by nutrition specialists to eat plant-based, though we all know that “good” fats are healthy. You are promoting ox bile (my sister might do it) and dairy/eggs/meat, so what does a vegan do here? If vitamin A is not absorbed by anything besides these animal ingredients? Remember: I am and always will be vegan. I not only discovered the health benefits, but I could not ethically live every day knowing I’d been the reason for killing another animal. I can survive just fine without that stuff. But, not being so big on food or eating, I wonder what you would suggest to a vegan such as me? Also- there are some areas in this post that seem to be missing words or maybe are unclear and I was confused about what you were trying to say. Thanks.

    • I do not think a vegan diet, long-term, is sustainable or healthy and that is why I do not address vegan options in this post. The best plant sources of healthy fats are avocado, organic olive oil and coconut oil, so I would encourage you to liberally enjoy those. The other supplement I recommend for fat digestion, called Beta TCP, is made with porcine-derived enzymes. I do not think there are vegan alternatives to these supplements.

  14. Great post… but, sorry, I have to dissapoint people, but it´s simply not true that we here in Sweden has adpoted a ” low-carb, high-fat approach to nutrition”. Our dietery giudelines are very much the same as before – maximum intake of saturated fat is 10 % of calories while recommendet carb intake is 45-60 %. Our National Food Administration bans the use of whole milk and butter in schools.

    The positive thing that has happened here is that another governmental authority, SBU – Swedish Council on Health Technology Assessment has concluded that low carb diets is most effective in the treatment of obesity while at the same time reducing high blood sugar and improves lipoprotein profile. They SBU also state that the science correlating saturated fat to CVD is “fragile”.

      • Yes, actually quite funny to have to branches of government saying the opposite things about carbs and saturated fats. The SBU is strictly science based and accepts nothing but high quality, randomiced, controlled studies for evidence while the Food Administration base all of their recommendations on unrealiable and inconclusive observational studies.

  15. One of my friends posted this and I am so glad! I have recently discovered that juicing and cooking the way my great grandparents did (all lived to be older than 85, half well into their 90’s), has helped me lose weight. The best part of this, though, is that I found the supplements (ox bile) and am going to try these, since I know that my body needs help with digesting the good fat. This could not have come at a better time!

    Thanks =)

  16. LOVE this! It’s pretty much how I eat already, except I have veggies. Did you purposely leave them out of the example day? Just curious:) I removed butter (except 1T in my coffee) because I’m doing Chris Kresser’s 30 day diet reset, but I’m already having some doubts. I love and miss my Kerrygold:(
    Anyway, thank you for this:)

  17. Hi Lauren! You’re blog (and life) has inspired, encouraged, uplifted, and helped me so much!!! Very thankful. 🙂 I’ve been struggling with bad constipation, inflammation, leaky-gut, liver issues, and a bunch of other auto-immune disorder-like symptoms, for the past 2 years. I have been on a ‘anti-inflammatory’ diet (no grains, starches, sugars, nightshade veggies, or dairy) for a little over a year, eating lots of good fats – avocado’s, olive oil, grass-fed meats, eggs (always raw yolks), coconut oil, and only in the last couple weeks i’ve added in grass-fed butter. Magnesium tends to boat me up worse, so I take whats called Super Aloe 450 by Ortho Molecular (cape aloe supplement)…i have to take it on and off to keep it working. I’ve also tried Senna Tea, but after a long time of using it couldn’t stand it anymore. I started doing coffee and water enema’s per my natural doctors request, and it was great for a while, but then my body started to occasionally absorb them (my body wasn’t metabolizing water, so that’s probably why this happened). Not okay. Anyway, I stopped about a month later but have recently found myself feeling like I should try again (water metabolism is back on, PTL!), I had all the things for a couple days that i shouldn’t, and I feel like its all trapped in my intestines and the swelling just won’t quit. Why do you suggest not doing coffee enema’s if there’s inflammation? I know my intestines are really inflame, but I feel like its a good alternative to the super aloe. Any thoughts/suggestions? I don’t like to eat fiber at all, so I never eat veggies, and fruit is even pretty rare… Except sweet potatoes, can’t do without my sweet potato fries! And I supplement a lot with Pea Protein Powder for the meals I don’t feel up to the pain of digesting meat. Most recently I’ve had my liver really not working properly, would oxbile help this? Or maybe juicing with beats and dandelion root, or adding fermented cod liver oil? Sorry its so much info! Really would appreciate anything you have to say! Thanks Lauren.

  18. I was sent this link by a lady on facebook because I am currently having liver problems.. Thank you for the topic, I have also passed it onto my boyfriend for a read and will be joining and sharing your Facebook page :))

  19. Lauren – I have heard this many times before and I love what you say and the science behind what you’re blogging. However, where do I start? I am a 39 year old woman (40 in July!) and I’m 320 pounds. I NEED to lose weight. I get this and it makes sense – but how do I start? All I want is a daily breakfast, that is the same each day, a daily lunch (again, can be the same thing) and then dinners. Can you help with this??? If you can, it would be so awesome! Thanks for any help.

  20. I enjoy your blog with all of the useful and direct information.
    I finally discovered that my low fat vegetarian diet wasn’t serving me well.
    While on this diet, I was diagnosed with a dysfunctional gallbladder. Of course, they want to remove it, and unfortunately I let them.
    Now what do I do to insure the bile I need to break down the fat is going to be there?


  21. Hello,

    I am featuring your blog on my website and am specifically directing my patients to look at your section on cholesterol, #4. I notice that it contains the sentence “Science tells us that cholesterol does not athersclerosis.” which I assume is missing something near the end such as “cause” or “lead to.”

    Thanks for your excellent work, Elon

  22. Hello, my daughter had her gall bladder removed, along with the whole right lobe of her liver, when she was 2. I’ve just been assuming that some other part of her body had been doing the gall bladder’s job.! She is 11 now. Is it safe for her to take ox bile? thanks. katy

  23. I hear this. I know this. I have studied this. I still cannot eat more fat. I need someone to tell me that adding fat did not make them gain weight. I am dying without it, but, still, I need to hear it from someone. I allow about 7 or 8 grams a day and cannot wrap my brain around this (it probably needs more fat to function, haha)

    • I am struggling with this issue as well, Rachel. I ditched low-fat about 5 years ago and have very slowly begun to gain weight, despite regular workouts and a real food diet. It’s only about 8 lbs over the last 18 months, but it makes me feel awful because I’m accustomed to being lean and fit. I’m almost concluding that I’m one of those weird people who get fat by eating fat. I bought some non-fat Greek yogurt today, sadly.

  24. Lauren, I’m on GAPS. Lately I’ve been having pain in my gallbladder area. It started as it just being periodically but then got more constant. High fat foods do it to me. As you know, one can’t “do”. GAPS without being high fat lol. Anyway, I’m just wondering if you can give an opinion as to whether I should take oxbile or go get an ultrasound done to see if it’s gallstones? Would the oxbile take care of it do you think?
    Any help would be appreciated. Thank you! 🙂

  25. So glad I came across your website – wonderful article.
    I have been eating a high-fat, low-carb diet for a few months now and have been feeling great and loosing weight.
    Unfortunately it is too late for me and I already have a gallstone, I really do not want to have my gallbladder removed. Do you have any advice on gallstones? I know you talked about ox-bile for people who have had gallbladder removed but will it help with gallstones?
    Thank you.

  26. Thank you for this post! I am in total agreement with everything you said, BUT I have a severe lactose intolerance and most animal fats aren’t an option for me. This can get pretty frustrating– what’s healthful for 95% of humans isn’t healthful for me. Any suggestions as I think through ways to get healthy fats without eating a million eggs a day?

  27. The only cure for cronic constipation was the Cape Aloe in the Lady Soma Detox. Im a guy, and my wife was using it to lose weight. Its safe for men also (no female specific ingrdients in it), but its the only that worked to cure my constipation. It never makes you feel sick or cramps. Its also a source of fiber that actually does make you go. IMAGINE THAT?

    Also just Cape Aloe does not and did not work for me. Its something with the other ingrdients in the Lady Soma Detox, that actually DETOXED me and my constipation.

    • Livestrong is notoriously inaccurate and lacks thorough research to back up their articles. For more information, you can read books including Nourishing Traditions, Put Your Heart in Your Mouth, and Get Your Fats Straight 🙂

    • Dear John,
      Many vegans also eat a high fat diet. Especially high in fat is a raw vegan diet, which done the correct way can also heal many health issues, but it is typically high coconut oil and olive oil and avocado.
      These types of fat are still promoted by many naturopaths for people with problems in the digestive organs as it is necessary to get EFAs. That is why they are called essential. I disagree that vegan diets are not healthy long term, it depends on the vegan diet, but healthy vegan diets include healthy fats.
      I personally suffer from pancreatitis and know that many fats, including vegetable do bother me but I can and need to eat raw fats such as cold pressed olive oil and avocados. For this condition and gall bladder problems, there are supplements, herbs and foods such as beets that help the body deal with processing the fat. If you are having an attack of gallbladder or pancreatitis do lay off the fat as in crisis it is dangerous.
      One thing to remember is that every body is different and to try to have a one diet fits all approach is not correct. Everyone reacts to food differently. I am allergic to dairy and I never could digest meat. while some people do fine on animal fats, other people thrive on a vegan diet and no amount of supplements make them feel better eating meat. Bottom line is a certain amount of healthy fats is required for the body. The gallbladder cannot function properly without some healthy fat. Whether that fat is plant or animal depends on your own body and how you individually react to it. People that have had major health turn arounds after turning to a vegan diet feel just as strongly that they were eating the wrong things when they ate meat and dairy.
      If eating something makes you feel better then eat it; if it makes you feel bad then don’t.

  28. Hi Lauren, I have been on a high protein, high fibre, low carb, low fat and low sugar diet for around a month. I have developed constipation, I will go 5 to 6 days without a bowel movement, I don.t have pain or bloating but its concerning me, I have used laxatives and nothing, when I get a movement it is almost nothing, can u help me please.

  29. Hi Lauren, I have been on a low fat, high protein, low carb, high fibre and low sugar diet for around a month, I am severly constipated, I have 5 to 6 days between bowel movements and when I do the movement is almost nothing. I have have used laxatives to no affect, I dont have abdomanal pain but im very concerned. Can you help me please. Thank you.

  30. So what are your thoughts on a short term fast? Either of juice, or mainly just veggies/fruits/legumes? I’ve heard that is also good for detoxing, helping the liver, etc. I’m guessing the key is that it’s short term, giving the body a chance to heal? Or what are your thoughts?

  31. I have just recently stopped eating cereals, bread, potatoes, and instead eating more meat, fish, eggs, veges, fruit, nuts. I am less tired BUT my brain is starved. Please can someone tell me what is missing.? I am getting desperate.

  32. Hi, I tried to sign up for your newsletter, but your website,would not accept my email address, ” It ” said my email was not valued. Will you help? I found this very informative. Thanks, Lisa

  33. Thanks for the article. I’ve been eating more fat for the past year or so, and find that my face is breaking out a lot…I’m 65 and this ain’t right! I seem to get pimples when I eat ghee and canned coconut milk, both of which I love. Also tallow and lard seem to cause breakouts. I take ox bile and hcl. Do you think maybe the ox bile I take isn’t effective, or maybe something else causing this reaction? Thanks…

    • Most likely only butter / ghee will do this. It happened to me when I started eating a lot of ghee / clarified butter. Drinking caffeine does this to me too. It is supposedly the hormones you are getting from the mother cow or those hormones effect yours. Meat fats like tallow should not do this, though they may increase some of your own hormone production in general because that is what fat is used for so that may cause some breakouts, but if you take a month off of high dairy fats you could try again and I suspect the tallow won’t do this.

  34. Dear Lauren,
    I really appreciate your website. Your information is always helpful. I have been trying to get onto the Paleo diet, but the fat is just too much for me. I have primary biliary cirrhosis which for me means that I have great difficulty digesting fats. Have you any suggestions for how I might be able to slowly get on it in baby steps, for I really feel that this is a healthy pattern of eating.
    Thanks for your consideration.

  35. Hello, Lauren:

    I wonder if you could share your perspective on the following clips. They are pretty short.

    No Oil — Not Even Olive Oil! – Caldwell Esselstyn MD

    Olive Oil Is Not Healthy – Michael Klaper MD

    Olive Oil is NOT Health Food but Sick Food – Jeff Novick, RD

    Olive Oil — It’s NOT good for your heart!

    *** I should note that I am NOT a vegan or vegetarian. I’ve no agenda to push and no axe to grind. ***

    In 2009, I started shifting my diet away from refined/processed grains, because I found that eating them made me feel bloated. In 2010, a friend told me about “The Primal Blueprint.” I then dropped legumes and started moving in a Primal/Paleo/Low-Carb direction. Later, I started eating a lot more saturated fats. Then, “Intermittent” fasting. In other words, I was following the herd.

    My history is too much to list in a blog post, but I can say that I did a lot of exercise (push-ups, pull-ups, kettlebells, weights, some sprints, mountain biking, walking, hiking, etc.) and bought everything organic/pastured/etc. I was in my mid-40s and strong as a bull. But, I was still doughy around the middle. And my NMR LipoProfile continued to trend in the wrong direction.

    Later, my energy started to tank. Then, I injured my shoulder and it just wouldn’t seem to heal. Then, I got REALLY sick with some sort of mutant virus or something that lasted a couple of months. And, so it went.

    I eventually concluded (i.e. I made a wild guess) that my diet was too low in carbs, given the amount of exercise I had been doing. So, I started looking into higher-carb diets. That led me to vegetarian, vegan, raw vegan, fruitarian, juicing, blending, etc. Eventually, I distilled them down to Dr. John McDougall, Dr. Joel Fuhrman, and Dr. Caldwell Esselstyn.

    I started eating lots of sweet potatoes, beans, (more) fruit, white rice, and doing my own juicing/blending of fruits and vegetables. I did this while reducing (not eliminating) grass-fed beef and quitting all added oil (which had been only coconut oil). I still ate no grains and no dairy. I quickly dropped the 10 pounds I never could while on Paleo. Also, I was not exercising while eating this way, as I was too tired.

    However, it really didn’t do much for my fatigue. My energy was neither better nor worse. But, I was happier eating beans and rice again. But, now, due to the aforementioned YouTube videos, I’m now unsure about saturated fat intake — a topic I was previously sure about. So, that’s why I’d appreciate your feedback.

    Finally, in case you’re curious, I’m STILL not sure why my energy levels plummeted. Neither are any of the many Doctors I’ve visited — conventional Doctors, Specialists, Integrative Doctors, Functional Medicine Doctors, and Chiropractors. My energy is a bit better on most days, but still low on other days. I’m still grain-free, but otherwise eat a mixed diet.

    Best regards,

    • Hi Mike,

      I’m not an expert, but I’d recommend you to read a book named The Perfect Health Diet by Paul and shou-Ching Jaminet. It’s a high fat diet, but the authors advocate for eating between 20 and 30 % carbs to alleviate symptoms from a very low carb diet.

      You don’t have to take my word for it. You can go and see for yourself on their blog site at I hope it’ll help you.

      Good luck in your journey to become a stronger version of yourself.


  36. Hi Lauren,
    I really enjoy your blog. Thanks for sharing your knowledge! I wanted to ask your advice. I’ve been a proponent of the Weston Price Foundation’s approach to nutrition for years, and it’s worked wonders on my health to adapt even a few dietary changes based on their guidelines. But ever since I’m very young (and probably already fraught with digestive issues) I’ve been lactose intolerant. I drank Lactaid most of my life, which is just awful, and had terrible IBS up until I cut out dairy completely. I’ve been dairy free for many years now but I always wonder about the possibility that I could eat dairy and have it be healthy for me. I’ve been gluten and soy free for many years now as well, and have tried to heal my leaky gut — though I could definitely do more to that end, these days, I did spend quite a while grain-free. But I’m still not able to handle dairy. It makes new sick– as in, I’ll get a terrible cold — the day after i eat it. Is there anything else one can do to be able to heal their gut enough to not only tolerate, but gain healthful benefits from dairy? Much appreciated.

    • Try kefir. Much of the lactose (milk sugar) is “eaten” by the bacteria. Another example would be cheese and yoghurt (real yoghurt of course, none of that added flavours or sugars garbage). Perhaps also try milk from other animals? I have heard many people who intolerances to dairy can tolerate cheese and kefir so give that a test drive and see how you feel.

  37. Hi my name is Rachel. I just found out that I had gallstones in April I have been terrified ever since . So I eat I very low fat diet and sometimes I don’t eat at all. I have recently started eating more and taking af beta foods should I increase fat with this supplement and what fats do you think are good?

  38. I wholeheartedly agree. This is coming from someone who has had numerous gallbladder attacks in his life and was one step away from gallbladder removal surgery. My dad’s side of the family have a history for fatty livers, which I have inherited unfortunately. Technically speaking, I should be staying away from fats as suggested by doctors. But what I have noticed is that when I don’t eat fats, I feel unhealthy. I get aches on my gallbladder area, because I’m not releasing any bile flow. What makes it worse is that I get extremely constipated whenever I don’t consume fats, and along consuming Metamucil which makes my constipation worse. You know what that feels like. It became so bad that I even bleed. Low fat IS the cause of hemorrhoids, I personally believe that. Since stopping ingesting soluble fiber such as psyllium, I don’t have bleeding anymore, even though I am still constipated.

    Now, I was going to say yes to the surgery to remove my gallbladder, but I decided to look online for alternative methods, and this is when I stumbled upon gallbladder flushing with olive oil and lemon. At first, I was scared because I was led to believe that ingesting fats in unhealthy, but my guts told me to do so.

    And it was the best decision I have ever made. I have expelled so much stones I wondered how the **** they could have fit inside that little pouch. I have gained back healthy weight, and I don’t feel pain anymore most of the time. It’s been 2 years though since I have done my flushes, and I am starting to feel stones backing up again on my gallbladder, so I will probably flush just before I go back to college this September.

    Thank you, you’re such an inspiration. You have opened my eyes to some of the ailments I’ve been dealing with.

    • Great News ! I find that just eating more fat daily keeps the bile thin and flowing so that no stones can ever form.
      All Lauren mentions above is right, yet there are still more serious good “news” about fat: Nutrients, minerals and antioxidants are often contained in “fat free” packages like in many fruits and berries. They do often require fat or/and bile to be absorbed! Eating them with low fat meals mean most of the expensive goodies can be flushed “straight through” ! Not enough fat with together with the goodies, no bile to dissolve the stuff so it cannot be absorbed! This is probably the most serious negative health effect of low fat eating ! It is so bad that in a Swedish study it was found that people eating high fat dairy compared favorably with less heart disease than those who were eating low fat dairy. But then checking several co-variables it was found that only those on high fat that were adding fruit and vegetables had a significantly lower risk for heart disease than both high and low fat without fruit and vegetables. But the really stunning result is that adding fruit and vegetables to a low fat diet WORSENED heart disease incidence.! 4 times (400%) higher incidence than those on high fat with fruit&Veg. The obvious conclusion is that a key function of fat is to enable absorption of vital antioxidants/nutrients, which is also well described in the literature, but without further conclusions. Swedish study:

  39. Hi Lauren! I’m wondering if you can direct me to your source for this claim:
    “Whenever we eat a source of carbohydrate, it should be accompanied by a quality source of fat. Fat slows down the absorption of glucose into the bloodstream and prevents sugar highs and sugar crashes.”

    Thanks! 🙂

    • HI Hanna, I am not sure if/or how much fat slows down glucose absorption into the blood stream. The important thing is that adding fat removes carbohydrates for same satiety. Type of calories matters an awful lot, and we tend to eat less calories automatically when sufficient amount of (good) fats are added.
      And less carbs in any meal means lower postprandial blood sugar spikes. Cardiologist (and author) William Davies has written lots about post meal glucose spikes, something that can damage blood vessels immediately and damage insulin sensitivity in the long run, then increasing risk for quicker immediate damage and earlier heart disease and/or diabetes-2. So it is always good to swap carbs for fat, but not omega-6 or transfats. These fats cause inflammation and heart disease, and even vegans adopt it today!
      The low fat craze is probably the main culprit behind both obesity and rise of chronic disease in the Western world. And the calories from fat are completely different from those from carbohydrates as the former never raise blood sugar!

  40. Hello I don’t have my goldblooder. To late for me. But now I have the beginning of breast cancer. I have eaten organic food for the past 3 years. I need a guidance on a diet to help me now please and thank you. I love the information.

  41. Thin bile and add to it with oxbile and maybe taurine, but primarily by increasing dietary fats, natural fats. not margarin or cholesterolreducing as cholesterol is necessary to build better protection of the antioxidants you can add aonce the fat intake has increased. All supplements and fruit in direct connection with main meals.. Use organic products as much as you can since there can be cancer causing chemicals in the none organic. GMO is a big nono as they are either engineered to have built in pesticides (Bt-toxin) or withstand spraying which means they can have been sprayed several times during cultivation. The main pesticide used today, Roundup, has been classified as a probable cancer causing chemical, also seen in longer independent trials on mice.

  42. Hi Lauren. Thanks you SO MUCH for the education on “Fats”!!

    I’ve been having issues for almost 2 weeks with a sour / bile taste in my mouth. No burning of chest / abdomen that is so often associated with acid reflux, etc. I know that because I’ve had those problems in the past. This is just a “taste in my mouth with slight nausea feeling”. So, I started wondering if this was an onset from my type of diet. Most days I have a frozen organic Amy’s meal. Which I know can be low in fat….but now I just noticed “how low they are in fat…some only 3g of fat. Could that be the culprit…..maybe excess bile build-up because there’s such a low amount of fat to be emulsified and all the extra bile that would be used to breakdown fats is backing up. Possible?

    This all started within 1 day after I had ate at a Chinese Restaurant. Food was so-so and I only had a fried, greasy egg roll & 2 fried pot stickers. Yikes!! So, I started once again taking my Himalaya “LiverCare” capsules and my Enzymedica “Lypo Gold” that I had stopped taking a while back. They seem to help a little with the bile taste…but not totally gone.

    I’ve also ordered the Biotics Bile Salts, but is that the same as what I’m already taking, or useful in other ways?

    And I’ve had constipation…hard stools and bloated mid-section even though I’ve lost some pounds and usually my stomach goes down….but not this time. Does this further info give you a better grasp on what you think may be happening ??

    I had full physical in October ((blood panel, urine test, EKG, good bone density) and all is good! I’m a 66 yr old female and I am on no medications at all for anything!! However, I have been inactive due to a “non-union” fracture (3) of my 5th meta-tarsal & wearing a medical boot for past 10 months. That I can deal with because I can understand that. But, now , I’m just worried about the possible severity of what is happening to me because of this bile taste.

    I’m leaving for Europe next week….so no time to see doc now. but will make appointment when I return 3 weeks later if this has not gotten better. Hoping to hear from you with sharing of your thoughts ……thank you so much!! Kerry

    So I looked into the studies you listed and found that they were summarized from cross sections of older studies to make it appear there is no correlation between saturated fat and heart disease. Even though the American heart Association has increased their recommended restrictions. This advice is repackaged Atkins diet which all the people from the 90s who jumped on that band wagon can prove that diet isn’t sustainable or healthy. I was delighted to add butter and coconut oil into my diet. After two year, not only to I have more health issues but I’m also fatter than ever. I cook 90% of meals at home of high quality foods. All recommendations you listed above and my blood test have come back with worrisome results. Hormone imbalances and very low vitamin D even though you recommend eating fat will help vitamin D absorption. I have always ate by listing to my body, stop when full, eat when hungry and maintained the exact same body weight year after year. Then only change has been my increased use of fats. So I’m sorry but I cannot support this post or most of your recommendations as they are poorly scientifically backed that will lead many into heart disease and obesity. You want true health science, follow the Dr in this video. He has made it his career to study scientific evidence and who has been bought out to further big business.

  44. Please tell me if it is possible to correct Estrogen Dominance if one has PBC (Primary Biliary Cirrhosis, stage 4, compensated, MELD 7, Child Pugh Class A) through diet and supplements?

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Lauren Geertsen, NTP

I’m an author, entrepreneur, and nutritional therapy practitioner (NTP). I began this website at 19, to share the steps that freed my life of chronic disease and medication. Now, Empowered Sustenance has reached 30 million readers with healthy recipes and holistic resources.

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