The real-food part, made simple. What to reach for in your own kitchen, how to shop past the oils, and how to eat well when someone else is cooking.
You don’t need a new pantry — you need to change a handful of everyday fats. Same cooking, better ingredients. Keep this list on the fridge for a week and it becomes second nature.
Print it, screenshot it, memorize it. This is the whole thing on one card.
Extracted with heat, pressure and solvents — usually oxidizing before they reach your shelf.
Stable, minimally processed, and older than the food industry itself.
The trick at the store isn’t the front of the label — it’s the ingredient list on the back. “Vegetable oil” almost always means one of the ones on the left. Once you start reading it, you can’t unsee how many products it’s hiding in.
Free · PDF
The swaps above are the start. The Real Food Swap Guide is the whole thing — built to pull up on your phone in the aisle, not to read once and forget.
Leave your email and it lands in your inbox — then one clear thing a week.
The hard part is everywhere else — the restaurant that fries in soybean oil, the “olive oil” cut with canola, the waiter who honestly doesn’t know.
That’s exactly why we built our app: a map of places that cook with real fats, each one checked by real people who actually eat there. It’s live in Phoenix now, with new cities opening as the community grows.
Free, and staying freeThe swaps make sense once you know the story. Theory has the history, the science and the receipts — in plain words.
The research, the reframes, the real stories — no alarms, nothing to sell you.
