Coconut Lie.

So there you are, in your local grocery store’s oil isle… or health product isle? Either way, you'll probably find coconut oil on the shelf. You know… that white, solid at room temperature oil that was marketed as something between a super-food and cure-all…
Well unfortunately, like many other products the reality is a bit more nuanced. So understanding what coconut oil actually is, along with what it genuinely does can help you choose more wisely.

Coconut oil is a plant-based fat extracted from the meat of matured coconuts. One of its more distinctive traits is its behavior at room temperature: below about 77°F it stays a solid white fat, and above that it melts into a clear liquid. It comes in two main forms. Virgin coconut oil is pressed from fresh coconut meat and keeps that familiar tropical aroma and flavor. Refined coconut oil, made from dried coconut meat called copra, is more neutral in taste and scent, which makes it easier to cook with when you don't want everything tasting like a piña colada.

In the kitchen, coconut oil has a smoke point of around 350°F, which puts it comfortably in range for baking, roasting, and light sautéing. Commonly used as dairy substitute in baking for that same reason, and it apparently works really well. It’s not so great for deep-frying, as the smoke point isn’t well-suited for the sustained, high-heat.

Where coconut oil shines the most, is in hair and skincare.
For Hair: it has a unique ability to actually penetrate the hair strand itself… rather than just sitting on the surface, which can help reduce protein loss; along with shielding hair from environmental damage over time.
For Skin: it's an effective natural moisturizer for the body. Although the one caveat worth knowing, is that it’s mildly comedogenic (meaning it can clog pores, so it's generally better kept off your face and reserved for the body).

Now for the part that gets glossed over in the marketing. Coconut oil is very high in saturated fat… specifically medium-chain fatty acids like lauric acid. You've probably seen it pitched for weight loss and cognitive health… and yeah, those claims sound great; almost too good to be true.
And honestly, the answer is that the science doesn't back them up enough for major health organizations to endorse them. The American Heart Association, among others, recommends limiting saturated fat intake because high amounts raise LDL cholesterol, the kind associated with cardiovascular risk. For example, coconut oil has a higher percentage of saturated fat compared to butter (the food usually known to be high in bad fat). Butter is generally made-up of about 64% saturated fat, while coconut oil contains anywhere from 82% to 92% saturated fat.

Now I’m not saying to avoid coconut oil entirely. It just means treating it as a fat with specific, legitimate uses rather than a daily supplement or cure-all. Use it on your hair and body, and even enjoy it as part of a balanced diet. Just don't let the marketing convince you that it’s a healthier option, just because it’s coming from a plant.

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Before you go, I have a quick question for you.
I’m thinking about launching a continuous Strength & Conditioning program for only $6/month.
No guess work. I’ll personally be programming the whole thing, using the same methods and principles I write about in these articles.
You’d get new daily workouts each week, with a clear progression and structure built around getting stronger, building muscle, and improving performance.

MINDSET

Fats are good for you. Unsaturated are better.
Olive oil, avocado oil, seed oil, fish oil, etc..

Train smart, but never forget to train hard.