Summary
Vinny Tortorich and co-host Andy Schreiber discuss the practical use of MCT oil and coconut oil in a casual, conversational format. The discussion is prompted by Andy noticing Vinny cooking eggs in coconut oil and asking why he would choose it over butter. Vinny explains that MCT oil (medium-chain triglycerides) functions as a cleaner-burning energy source compared to long-chain fats in butter, likening it to premium fuel versus regular gasoline. Vinny describes using coconut oil for about 65-70% of his cooking and taking a teaspoon of MCT oil between meals or before long runs as a quick energy source. He references Gary Taubes's work on how the body preferentially uses medium-chain triglycerides for energy currency rather than storage. The episode also covers the practical difference between coconut oil and refined MCT oil, noting that MCT oil stays liquid in cold temperatures (useful for hiking at altitude) but can cause stomach distress if overused.
Key Points
- MCT oil acts as a cleaner-burning energy source that the body uses as immediate fuel rather than storing as fat
- Coconut oil and MCT oil are essentially the same thing; MCT oil is just refined from coconut oil
- Taking a teaspoon of MCT oil between meals or before endurance exercise provides quick energy for fat-adapted individuals
- MCT oil stays liquid in cold temperatures, making it preferable to coconut oil for high-altitude hiking and winter activities
- Too much refined MCT oil can cause stomach distress and diarrhea, while coconut oil offers more leeway
- Gary Taubes describes how the body prefers to use MCTs as energy currency rather than releasing long-chain fats from adipose tissue
Key Moments
MCT oil as a cleaner-burning fuel compared to butter
Vinny Tortorich explains why he uses coconut oil (MCT oil) for cooking about 65-70% of the time, describing it as a cleaner-burning fuel that the body uses as immediate energy currency rather than storing as fat. He references Gary Taubes's work explaining that the body prefers to use medium-chain triglycerides for energy over releasing long-chain fats from adipose tissue.
"MCT oil, medium chain triglyceride, your body uses it more as energy currency than it will just a regular Saturated fat. By the way, MCT oil is also a saturated fat. But since there are more medium-chain triglycerides in it, your body will use it as an energy source, kind of like it would use sugar."
MCT oil stays liquid in cold weather for outdoor activities
Vinny describes the one scenario where refined MCT oil is preferable to coconut oil: in cold temperatures above 10,000 feet or during winter activities. Coconut oil solidifies and can clog water bottles, while MCT oil stays liquid. He also warns about stomach distress from overuse.
"Gary Taubs mentioned that in his book. Even though if the butter is floating around, you know, if that fat is floating around in your bloodstream, you will use it for energy. I just feel a little more of a kick. And by the way, I'll eat a teaspoon of MCT oil in the middle of the day. If I know I'm in between meals, I'm getting ready to go out and do an eight or 10-mile run in the heat. I don't want to eat anything that's going to upset my stomach. I'll just take a hit right off the MCT oil because. Because you use the medium chain triglycerides, let me say it again, as energy, as currency. Gary Talbes eloquently describes it in his book: it's tougher for your body to want to release a lung chain triglyceride from your adipose tissue. Your body would prefer to use the MCT oil as energy, and that's why I do it. So, bottom line is that the MCT oil or coconut oil is more More medium chain triglycerides and butter is more long-chain triglycerides. Right. MCT stands for M medium chain."
Taking MCT oil between meals and before endurance exercise
Vinny explains his practice of taking a teaspoon of MCT oil between meals or before long runs for quick energy. He notes that for fat-adapted individuals, MCT oil provides immediate fuel without upsetting the stomach, and both butter and coconut oil provide energy but MCT has more medium-chain triglycerides for a cleaner burn.
"Gary Taubs mentioned that in his book. Even though if the butter is floating around, you know, if that fat is floating around in your bloodstream, you will use it for energy. I just feel a little more of a kick. And by the way, I'll eat a teaspoon of MCT oil in the middle of the day. If I know I'm in between meals, I'm getting ready to go out and do an eight or 10-mile run in the heat. I don't want to eat anything that's going to upset my stomach. I'll just take a hit right off the MCT oil because. Because you use the medium chain triglycerides, let me say it again, as energy, as currency. Gary Talbes eloquently describes it in his book: it's tougher for your body to want to release a lung chain triglyceride from your adipose tissue. Your body would prefer to use the MCT oil as energy, and that's why I do it. So, bottom line is that the MCT oil or coconut oil is more More medium chain triglycerides and butter is more long-chain triglycerides. Right. MCT stands for M medium chain."
