Chris Masterjohn: Good Fats vs. Bad Fats, 3 Key Fat-Soluble Vitamins, & Why Some Inflammation is Good

Today’s guest on The Fat-Burning Man Show is Chris Masterjohn. A self-proclaimed “recovering vegan,” Chris has a Ph.D. in Nutritional Science and is a frequent contributor to the Weston A. Price Foundation journal, Wise Traditions.

Chris is a sought-after nutrition expert and a seasoned researcher on the interactions between vitamins, essential fatty acids, and cholesterol.

If you ever wondered if you should eat more fat, this show is a must-listen!

On today’s show, you will learn:

  • Why Hexane is in our food (and why you should avoid it);
  • How to manage inflammation instead of avoiding it;
  • Why you should avoid corn oil at all costs;
  • How to get all the nutrients you need to thrive;
  • And a lot more on fats, cholesterol, and vitamins.

Enjoy the show, and please share it with your friends and family.

Show Notes

  • Fat in our diet is important as it carries fat-soluble vitamins with it.
  • Fat assists in the absorption of fat-soluble nutrients from vegetables.
  • That’s why it’s important to add good fats to salads and vegetables.
  • Fats also help to make food delicious but also more satiating.
  • Favorite fats include butter and egg yolks, excellent for reproduction.
  • Animal fats are next, but it really depends on how animals are raised.
  • Natural state, free-range, grass-fed animals have more nutritious fats.
  • Avoid factory-farmed animal products and go for grass-fed ones instead.
  • Grain-fed and vegetable-oil-fed animals typically produce bad fats.
  • Tropic plant-based fats are coconut oil, cocoa butter, and red palm tree oil.
  • Non-tropic ones are olive oil, macadamia nut oil, peanut oil, and sesame oil.
  • Avoid chemically processed oils, like soybean, corn, canola, and cottonseed.
  • “Bad” oils have highly industrialized processes and solvents to extract them.
  • They are bleached, deodorized, and have high levels of hexane for extraction.
  • Hexane is toxic, and many soy-based foods found to contain hexane residue.
  • Cold-pressed oils are not perfect but better than solvent-based extraction.
  • Overconsumption is not good as it increases polyunsaturated fatty acids.
  • Corn oil is almost exclusively Omega-6, which makes you Omega-3 deficient.
  • The language of “pro-inflammatory vs. anti-inflammatory” is misleading.
  • Inflammation to a point is actually good (incites inflammation resolution).
  • EPA (high dose fish oil) is close to non-steroidal anti-inflammatories.
  • Interfering in the initiation of inflammation vs. resolution of it.
  • High doses can interfere with both the initiation and the resolution.
  • Anti-inflammatories (NSAIDs, Cox-inhibitors, etc) are therefore bad.
  • Similarly, any natural “anti-inflammatories” in high doses are bad, too.
  • It’s better to give our bodies enough to regulate inflammation instead.
  • Use natural food sweeteners like raw honey or unrefined sugars.
  • Balance is key, such as simple, utilitarian foods with gourmet foods.
  • Everything in moderation is fine, including intermittent fasting.
  • Fasting can be stressful, but stress is not always a bad thing.
  • The point is to listen to your body and see how it responds to food.
  • Try to include some liberal sources of nutrient-dense foods.
  • Include organ meats, fish liver oils, and bones for soups and broths.
  • Cod liver oil is rich in vitamins A and D, and Omega fatty acids.
  • Used for helping joint-tissue disorders with autoimmune components.
  • Helped a variety of deficiencies that lead to blindness and rickets.
  • Also used as preventative in many illnesses including common cold.
  • Best source is unheated Cod liver oil, like Blue Ice and Corganic.
  • Vitamins A, D, and K are fat-soluble vitamins that work synergistically.
  • They help calcium and magnesium absorption, and regulate calcification.
  • These vitamins are important in child development and in old age.
  • Best derived from leafy green veggies, fermented products, and animal fats.

Recommended Resources


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  1. Agree with Pat – show notes were excellent and helped me sift through the information quickly to get the facts I needed (i.e., stuff I didn’t already know). Good show, Abel.

  2. Thanks Abel & Chris for a fascinating show – particularly the discussion on inflammation.
    I have been using the fantastic recipes in your juice challenge app and the reminder about the importance of taking fats with vegetables and fruits made me wonder if fats would be a good addition to all of the recipes. Some have coconut milk in them, but it seems a splash of coconut milk or MCT oil in all of them would help get the full benefit of the vitamins in the ingredients.
    Please have Chris back soon!

  3. Fascinating, thank you so much for all the great information. Let’s keep driving this ‘fats are good’ message home until people believe us!! This podcast added a few more factoids to my ‘toolbox’ to help me spread the word. Thanks!!

  4. Great show – and the show that finally made me listen to what many people have been saying “The point is to listen to your body and see how it responds to food.” – I’ve recently made some changes and started to experiment myself rather than follow along blindly. There are actually many conflicting pieces of advice and people pick according to who is the nicest guy – but you really have to try different options and see what works for you. Fasting doesn’t work for everyone. Bulletproof coffee doesn’t. Carbs in morning, noon or night? etc, etc. It’s all an experiment!

  5. Colby Hansen says:

    Very interesting show, lots of great information packed into one episode. It really got me thinking about the amount of fish oil supplements I take and the quality of it. I never really thought about it as on par with anti-inflammatory medications.

  6. Congratulation Abel and your lovely fiancé on the wonderful news. All the happiness to both of you. And great show.

  7. Vedran Vucic says:

    Some very important vitamins are fat soluble which means that fats can be very useful and healthy. Some persons that avoid any fat in order to be “nice” do have risks of ruining their health because they in that way prevent body from using fat soluble vitamins. I found a lot of useful information in your podcast.
    I would like to suggest that you put transcript of your podcast as downloadable text file which will enable some persons with disability to use it and learn about healthy nutrition.



  8. Hi Abel,

    Great interview with Chris and the show notes are good to have too. Chris mentions peanut oil, does that include peanut butter?



  9. Loved this interview. Talk as long as you want to and keep doing what you do, Dr. Masterjohn and Fat Burning Man. We all want more. I would love citations to the research Dr. Masterjohn referenced. Don’t worry about it being too complex or confusing. The information you are sharing is complex, detailed, important and cannot always be easily simplified without losing nuances findings. “G-d is in the details.”

    Were you referring to this seminal Harvard research involving resolvins, protectins and maresins, and related research?

    et al.

    Thanks for letting me know!
    Meryl Anne

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