Athlete's Fat Quality Audit
Assess your current fat intake and get a plan to improve it.
Your Daily Fat Audit
Enter the number of servings you typically have for each item in a day.
Performance-Limiting Fats
High-Performance Fats
Your Fat Quality Ratio
Your 2-Week Game Plan
Swap, Don't Eliminate
For the next 14 days, your goal is not to eat a low-fat diet. It's to improve your fat quality ratio. Focus on making **one or two simple swaps** from the "Limiting" list to the "High-Performance" list each day.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make healthy fats the default choice.
Place your bottle of Extra Virgin Olive Oil right next to the stove. Keep a bowl of avocados or a bag of walnuts on the counter. Move butter and processed oils to a less convenient shelf in the fridge.
Make it Attractive (Craving)
Reframe Your Mindset: Connect fats to recovery.
Don't think "fat makes you fat." Think "these high-quality fats are what my body uses to lower inflammation and build hormones." See fatty fish not just as protein, but as a recovery tool.
Make it Easy (Response)
The Simple Swap: Focus on the easiest change.
The easiest habit is to swap your cooking oil. Instead of using butter or vegetable oil, use EVOO. Instead of creamy salad dressing, use a simple vinaigrette made with EVOO.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't the food. It's the feeling of having less joint soreness, better mood, and more consistent energy levels. Connect your food choices to these tangible performance benefits.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you feel mentally foggy or have low energy... THEN you may not be eating enough fat overall. Ensure 20-35% of your total calories come from fats, prioritizing the high-performance sources.
IF you are experiencing nagging inflammation or soreness... THEN prioritize increasing your Omega-3 intake. Aim for 2-3 servings of fatty fish (like salmon) per week or consider a high-quality fish oil supplement.
Athlete's Fat Quality Audit
Assess your current fat intake and get a plan to improve it.
Your Daily Fat Audit
Enter the number of servings you typically have for each item in a day.
Performance-Limiting Fats
High-Performance Fats
Your Fat Quality Ratio
Your 2-Week Game Plan
Swap, Don't Eliminate
For the next 14 days, your goal is not to eat a low-fat diet. It's to improve your fat quality ratio. Focus on making **one or two simple swaps** from the "Limiting" list to the "High-Performance" list each day.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make healthy fats the default choice.
Place your bottle of Extra Virgin Olive Oil right next to the stove. Keep a bowl of avocados or a bag of walnuts on the counter. Move butter and processed oils to a less convenient shelf in the fridge.
Make it Attractive (Craving)
Reframe Your Mindset: Connect fats to recovery.
Don't think "fat makes you fat." Think "these high-quality fats are what my body uses to lower inflammation and build hormones." See fatty fish not just as protein, but as a recovery tool.
Make it Easy (Response)
The Simple Swap: Focus on the easiest change.
The easiest habit is to swap your cooking oil. Instead of using butter or vegetable oil, use EVOO. Instead of creamy salad dressing, use a simple vinaigrette made with EVOO.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't the food. It's the feeling of having less joint soreness, better mood, and more consistent energy levels. Connect your food choices to these tangible performance benefits.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you feel mentally foggy or have low energy... THEN you may not be eating enough fat overall. Ensure 20-35% of your total calories come from fats, prioritizing the high-performance sources.
IF you are experiencing nagging inflammation or soreness... THEN prioritize increasing your Omega-3 intake. Aim for 2-3 servings of fatty fish (like salmon) per week or consider a high-quality fish oil supplement.