Let’s get honest about oils. I used to be totally confused by them—coconut oil, olive oil, seed oils, avocado oil... everyone says something different.

But after diving deep into biohacking oils and learning what actually fuels a healthy body (and brain), I finally cracked the code. And it’s simpler than you think.

So if you’re wondering: which oil should I use for cooking if I want less fat and better health? — here’s what you need to know.

Oils can heal... or harm

Not all oils are created equal. Some support your brain, metabolism, and hormones. Others? They trigger inflammation, gut issues, and even fatigue.

In biohacking, we look at how an oil acts inside the body—not just how it tastes or cooks. That’s why understanding essential oils that boost your health is key.

The best oils for cooking and health

Here are my go-to oils that support a healthy body and fit beautifully into a clean eating, biohacking lifestyle:

1. Extra virgin olive oil
Is extra virgin oil good for you? Yes—especially when cold-pressed and organic. It’s full of antioxidants and heart-healthy fats.
Use it in salad dressings or drizzle over warm dishes (but avoid high-heat frying).

2. Avocado oil
One of the best biohacking oils for high-heat cooking. It has a neutral flavor, high smoke point, and is rich in monounsaturated fats that support hormone health.

3. MCT oil (medium chain triglycerides)
This oil is a biohacker’s best friend. It goes straight to your liver for fast energy—great in coffee or smoothies. MCT oil supports mental clarity, fat burning, and even gut health.

4. Coconut oil
Stable at high heat and naturally antimicrobial. Great for baking or light sautéing. It's rich in lauric acid, which supports immune function.

Oils to use with caution (or avoid)

Let’s talk seed oils: sunflower, canola, soybean, corn oil. These are often highly processed, oxidized, and loaded with omega-6 fats that can throw your body into an inflammatory state. If it comes in a clear plastic bottle and was made in a factory… skip it.

What about essential oils?

When people ask me about essential oils that boost your health, they often mean oils like lavender, peppermint, or eucalyptus. While not used in cooking, they’re powerful biohacking tools for stress relief, immune support, and sleep:

• lavender: calms the nervous system and promotes deep sleep

• peppermint: boosts focus and relieves headaches

• lemon: helps with detox and digestion

• tea tree: antimicrobial and supports skin health

Just make sure to use high-quality, therapeutic-grade essential oils—especially when diffusing or applying to skin.

Which oil should I cook with for better health and less fat?

Here’s my personal formula:

• low heat or raw: go for extra virgin olive oil

• medium to high heat: use avocado oil or refined coconut oil

• brain boost in smoothies or coffee: MCT oil

• avoid: processed seed oils like canola, soy, corn, grapeseed

You don’t need to fear fat—you just need the right kinds of fat. And once you switch, you’ll feel the difference in your skin, mood, digestion, and energy.

Final thoughts: biohacking oils for everyday living

Your cooking oil isn’t just a kitchen choice—it’s a health decision. Choosing the right oils is one of the simplest but most powerful upgrades you can make. So if you’re on a journey of clean eating, biohacking, or just feeling better in your body: this is a great place to start. It’s not about being perfect. It’s about being informed—and choosing what nourishes your body, not just fills your plate. – Emily