So last week I briefly wrote about how people who prioritize calorie deficits and low calorie foods are often neglecting micronutrients.

Then I went over the importance of B-vitamins and how they support energy production in your cells. This is, in my opinion, a very important piece of the fat loss puzzle.

Today we're going to over a few other vitamins that are just as important as b-vitamins.

To reiterate last week's sentiments, one of the biggest problems with most fat loss programs is that they neglect the importance of micronutrients.

Failing to get fat-soluble vitamins will destroy your hormones

Today we're going to go over

• The Importance of Fat-Soluble Vitamins
• How Fat-Soluble Vitamins interact with Your Hormones
• My Favorites Foods With Fat-soluble Vitamins

The Importance of Fat-Soluble Vitamins

Fat-soluble vitamins, A, D, E, and K, exhibit some pretty unique characteristics that set them apart from their water-loving counterparts (B-vitamins) .

Here's a breakdown of some of their key traits:

Solubility and Absorption: As their name suggests, they dissolve in lipids (fats and oils) which are required for proper absorption. Consuming them with fats is critical.

Storage: Unlike water-soluble vitamins, which are flushed out the body pretty quickly, fat-solubles can be stored for much longer periods. Their primary reservoirs are the liver and fatty tissues, ensuring a steady supply. However, this can raise the risk of toxicity if over-supplemented, but is fairly uncommon.

Transport: Fat-soluble vitamins piggyback on specialized proteins called lipoproteins for circulation throughout the body which ferry them to various tissues where they're utilized.

How Fat-Soluble Vitamins interact with Your Hormones

The connection between fat-soluble vitamins and fat loss is a bit complex. It's not just about how these vitamins interact with hormones. They also play a role in several interconnected systems, including your body's metabolism (how it converts food into energy) and the communication between different tissues. Let's dive into the specific roles each of these vitamins plays in this intricate process.

Vitamin A (Retinol):

• Supports thyroid hormone function, which regulates your metabolism.
• Promotes testicular development in adolescents, can enhance sperm production, and can influence testosterone production in the leydig cells in the testes.
• Enhances insulin sensitivity, leading to better blood sugar control and potentially reducing fat storage.

Vitamin D:

• Activates receptors in fat cells, potentially promoting lipolysis (fat breakdown).
• May interact with leptin and ghrelin (hunger hormone) pathways, influencing appetite and satiety.
• Supports muscle function and growth, which can increase metabolic rate and energy expenditure.

Vitamin E:

• Is actually an antioxidant and protects tissues from oxidative stress, which can impair insulin sensitivity and hinder fat metabolism.
• May support brown adipose tissue function, a type of "good" fat that burns calories for heat production.
• Potential role in regulating thyroid hormone activity, indirectly impacting metabolism.

Vitamin K:

• Can indirectly increase testosterone production. Vitamin K can increase the production of a protein called osteocalcin. Osteocalcin can bind to leydig cells in the testes which can trigger the production of testosterone.
• Osteocalcin can also improve insulin sensitivity, by improving mitochondrial function and up-regulating glucose metabolism.

My Favorites Foods With Fat-soluble Vitamins

The best sources of Vitamin A are:

• Grass-fed beef liver
• Grass-fed beef kidney
• Raw dairy - milk/cheese
• Egg Yolks
• Grass-fed butter
• Red palm oil

The best sources of Vitamin D are:

• The sun - Do not wear sunblock. Sitting next to a window does not work.
• Eggs
• Beef Liver

The best sources of Vitamin E are:

• Red Palm Oil
• Egg Yolks
• Beef Liver

The best sources of Vitamin K are:

• Raw Dairy
• Beef Liver
• Grass-Fed Butter (raw is best)
• Egg Yolks
• Aged Cheese (raw is best)

Just like last week, notice how the majority of these recommendations are in animal form. This is because in general, animal forms of fat-soluble vitamins are more bioavailable and are absorbed better.

Also, if you’ve watched a lot of my content, this is why I recommend eating beef, raw milk, eggs, and beef liver so much.

Actionable Tip for the Week:

⭐️️ Prioritize the nutrient dense foods above ⭐️

🚨 Ready to transform your health and achieve your fat loss goals? Apply for my 3-month fat loss coaching program today! Together, we'll create plan that fits your lifestyle and helps you reach your goals. ➡️➡️➡️ [Apply Now!]