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Podcast Ep23: Spotlight on MCT Oil & Fueling for Marathons!

Burn It Nutrition Podcast

MCT Oil – Everything from the science to best sources! & Fueling for Endurance training like Marathons! 


 Show notes for Episode #23

To end this show we place the spotlight on MCT oil, by going into its history, the science and ways to find the best sources of this powerful fat sources and we bring in one of the leading minds in this field and that is Dr. Alvin Berger.

But we start the show by learning how fat adapted athletes are breaking records and showing the world the power of healthy fats!

Cover what the science says is the optimal way to fuel for endurance events like marathons while keeping health and performance as a priority.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

04:35 = Fuel your engine to endure!

08:55 = A flashback to the moment that triggered my transformation

14:48 = The drawbacks of a high carb method of fueling

19:29 = Fat adapted Ultra Marathon Runners

29:03 = We place the spotlight on MCTs (Medium Chain Triglycerides)

38:44 = Dr. Alvin Berger helps us further understand MCTs

1:11:00 = Recipe for the day! Different ways to take in MCT oil

1:12:16 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

If you want help starting your transformation, then get our 120-page step-by-step guide with the methods I used to drop 60lbs of pure fat in 7 months.

Learn More!

 Resources & References for this Episode:

  • Bach, A. C., & Babayan, V. K. (1982). Medium-chain triglycerides: an update. The American Journal of Clinical Nutrition, 36(5), 950-962.Babayan, V. K. (1987). Medium chain triglycerides and structured lipids. Lipids, 22(6), 417-420.
  • Castellano, C. A., Nugent, S., Paquet, N., Tremblay, S., Bocti, C., Turcotte, É., … & Cunnane, S. (2014). BRAIN FUEL CONSUMPTION IN MILD ALZHEIMER’S DISEASE (AD): COMPARISON OF GLUCOSE AND KETONES USING PET IMAGING. Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, 10(4), P386-P387.
  • Seaton T. B., Welle S. L., Warenko M. K., Campbell R. G. (1986). Thermic effect of medium-chain and long-chain triglycerides in man.
  • Dias, V. C., Fung, E., Snyder, F. F., Carter, R. J., & Parsons, H. G. (1990). Effects of medium-chain triglyceride feeding on energy balance in adult humans. Metabolism, 39(9), 887-891.
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Ultimate Keto Salad

Today we are making the ultimate keto salad Full full of healthy fats, good protein and micronutrients to fuel your engine!

This is a healthy and absolutely delicious salad that you can have at work for lunch or even for dinner.

easy to make and your free to change the ingredients as long as the key ingredients are used and those are the MCT Oil, Pili Nuts, Avocados and any Protein used is cooked in Grass-fed Butter and Extra virgin Olive oil.

So here is what you need to make one ultimate keto salad

Ultimate Keto Salad  (Serves 1)

Ingredients for Protein

    • 5 – 8 oz boneless chicken breast or Steak
    • 2 tbsp butter
    • 2 tbsp of extra virgin Olive Oil
    • 2 strips of Bacon

Ingredients for Salad

  • Big Bowl with Bed of mixed Greens
  • 1/2 cup shredded carrots
  • 1 small tomato – chopped
  • 1 celery stick – chopped
  • 1/2 Cucumber – sliced
  • 1/2 cup cheese – Feta, Colby Jack or blue cheese
  • 1/2 avocado sliced
  • 1 hand-full of Pili Nuts
  • Dressing of your choice – Vinaigrette, Chipotle-lime or Ranch Dressing
  • 1/2 tbsp of MCT oil
  • 1/2 squeezed lime
  • salt and pepper to taste


    1. First, you will get your protein, you can choose from steak or chicken then place on medium high heat and pan fry in Grass fed buttered and extra virgin olive oil.
    2. While that cooks set up a big bowl with a bed of mixed leafy greens like spinach, arugula, kale or lettuce and then add shredded carrots, next thinly chop a small tomato and one celery stick and add them to the mix.
    3. Follow that with slicing half a cucumber and lay it on top. Next, add some cheese for extra flavor, you can choose from feta cheese to pepper or Colby jack or even blue cheese if you like it.
    4. Then slice half of an avocado and lay it on and lastly add a handful of pill nuts which are great sources of healthy fats that give an added yummy texture to your ultimate keto salad.
    5. Next add your dressing you can either make your own or simply go with a savory vinaigrette, a chipotle lime or even a ranch dressing. Once added mix all the ingredients together in your big bowl.
    6. Then, once the protein of your choice is cooked and ready you can chop the chicken or steak, then crisp the bacon and add all proteins to the salad.
    7. And we will finish this salad with a drizzle of 1/2 a tablespoon of MCT oil, and half of a squeezed lime then add few dashes of salt and pepper to taste.
And Wala!! You can enjoy this big salad full of healthy fats good protein and a diversity of veggies that will help keep you full for hours!!

Plus it tastes amazing, who said salads have to be boring well they certainly are not on a keto lifestyle!

You can make this salad the night before and take it to work the next day, simply place your protein in a plastic bag to reheat on your lunch break and  wait to add the dressing until you’re ready to eat

I don’t know about you but to me, this sounds like the best diet to stick to!