Welcome to Insight into Health, my new radio show on listener-supported KSVY 91.3, Voices of the Valley! I am your host, Allison McKeany, and these are the show notes for the live radio show that aired on October 13, 2025.
Beyond the What:
In previous shows, I took the stance that protein, fat, and fiber are more important than paying attention to calories alone. And understanding the nuances of different health topics is what I’m all about.
Today is all about dietary fat — the second in the protein + fat + fiber trio that I so often teach.
Fat is confusing for many. From the low-fat craze to the keto revolution, nutrition fads don’t seem to be able to make up their mind!
The confusion comes down to nuance and the understanding that different types of fat act in different ways in the body.
There are two types of naturally occurring fat (unsaturated and saturated) and an artificially created one (trans fat):
Unsaturated fats are the heroes of the fat family.
This group of fats includes Monounsaturated fats, found in olive oil, avocados, and nuts, and Polyunsaturated fats, such as omega-3s from fatty fish like salmon, mackerel, and sardines.
Research suggests diets that include omega-3-rich fatty fish, olive oil, and nuts and seeds may help preserve cognitive function as we age and may even reduce the risk of neurodegenerative diseases like Alzheimer’s disease.
Healthy fats are anti-inflammatory and important to preventing and managing many chronic diseases (heart disease, diabetes, etc).
Fat is incredibly satisfying. Remember satiation and satiety? Those fancy words that refer to how quickly a meal fills you up and how long it lasts you? Fat is part of the satiety dream team of protein + fat + fiber. These nutrients slow digestion, in a good way, keeping you fuller longer and stabilizing blood sugar levels — two important factors in simply feeling better, managing cravings, and improving your mood.
Saturated fats are the ones that led to the low-fat craze.
They’re found in animal-based fats (the exception is fish) and tropical oils, such as coconut oil.
The most common sources of saturated fat in the American diet are red meat, butter, cheese, and fried and fast foods.
While occasional sources of saturated fat aren’t likely to pose a health risk for most people, consistently high intake is associated with increased cholesterol and a higher risk of heart disease. So selectivity and moderation are definitely the key here.1
Trans fats are the ones we really have to keep our eye on.
They’re artificially created fats found in processed foods like pastries, margarine, and fast food.
Trans fats increase product shelf life & palatability — two big, important factors for food companies with an eye on profit.
However, it turns out that trans fats increase the risk for heart disease, which is already the number one cause of death in the US.
Many countries have banned or limited trans fat, but here in the US, it is still allowed. In 2006, trans fat was required to be included on the nutrition facts label… with a catch. If a food contains less than 0.5 grams of trans fat per serving, the FDA allows manufacturers to round down to “0g trans fat” on the Nutrition Facts label. This means a product could technically contain up to 0.49 grams of trans fat per serving, but still appear to have zero on the label. If you eat multiple servings, that can add up.
The only way to know a product contains trans fat is to look at the ingredients list on the package, scanning for any partially hydrogenated oils, which is the fancy name for trans fats.
While many food companies have phased trans fats out over the last 20 years, they can still be found in shelf-stable baked goods, frozen products, and packaged snack foods. So take a peek at any of these foods in your cabinet or freezer or on your shopping list to make sure you aren’t being tricked.
One important note here, even though I have placed different foods into different fat “buckets,” most sources of fat have several different types of fat in them. So olive oil, for example, isn’t exclusively monounsaturated fat; it is just primarily monounsaturated fat.
If you’ve taken one thing from me today, it isn’t the fancy names of the different types of fat or the history of trans fats. It’s that including foods such as nuts, seeds, avocados, olives, olive oil, and fatty fish with your meals and snacks is one way to make eating well and reaching your health goals delicious, realistic, and sustainable.
Let’s Talk: Bert Holcomb, The Game Academy
What do imagination, dice, and adventure have to do with health? Connection, cooperation, and confidence, of course! I was joined by my neighbor, Bert Holcomb, Founder and Executive Director of The Game Academy. And before we co-created an adventure about a green frog with a purple tongue, we talked about how The Game Academy came to be, the skills and positive interactions that their games promote in children and adults alike, and the exciting news that Bert is now offering programming at our very own Sonoma Community Center!
Here’s What I’m….Reading
My now-teenage daughter was fascinated by the little free libraries throughout our neighborhood when she was younger. It brought me so much joy seeing her dig through the offerings to find a gem to take home.
She loved them so much, in fact, that my dad built her a little free library for the front of our house, and it has taken on a life of its own over the years. I no longer need to stock it because the neighborhood keeps it thriving. I have found some wonderful books in there over the years, including a book of poetry published in 1974: a yellowed, well-used copy of Step to the Music you hear, edited by Susan Polis Schutz.
Now, poetry is not usually my thing. I don’t seem to have the patience for it. But in my effort to slow down in my life, I’ve found that poetry needs to be read slowly to be understood and appreciated, and I’m learning to do just that
I read a poem called “The Common Road” by Silas H. Perkins. It spoke of our need for community, asking for and accepting help, and the importance of play, silliness, and joy. And laughter is one of the best things you can do for your health.
Thanks for being here. I’ll be away next week, finding joy with my people. Feel free to tune in for a re-broadcast of my September 29th show. I’ll be back live on Monday, October 27th.
~Allison
The amount of moderation really depends on your specific situation, which is a great segue into my boring disclaimer reminding you that what I talk about on Insight into Health is meant to inform and inspire and to remind you to speak with your healthcare team about your unique needs.