Healthy fats aren’t the enemy—they’re essential for hormone health, muscle recovery, and long-term energy. If you’re focused on muscle building or looking to balance fat loss with lean muscle retention, these are the fats you need in your diet.
Top Healthy Fat Sources
- Avocado
- Nuts (almonds, cashews, etc.)
- Nut Butter (almond butter, cashew butter, etc.)
- Whole Eggs
- Grassfed Beef
- Wild Caught Salmon
- Coconut (oil)
- Olive (oil)
- Flax, Sunflower, & Chia Seeds
- Edamame
Why Healthy Fats Matter in the Muscle Mastery Method
When you train hard—especially with strength training—your body relies on fats for joint health, hormone production, and energy balance. Cutting out fats completely can stall progress, lower testosterone, and make it harder to recover from intense training.
Healthy fats also play a key role in satiety. Combined with protein and the right amount of carbs, they keep you fuller longer, making it easier to stick to a fat loss and muscle gain program.
Putting It All Together
Balance is the secret. Use healthy fats strategically alongside lean proteins and starchy carbs for a complete nutrition plan. Whether your goal is to build muscle or simply feel stronger and more energized, these fat sources will help you reach your goals with the Muscle Mastery method (formerly L8R Lifestyle).