Fat is back. Except actually it never left. 

As noted in the podcast, if this is brand new information, try adding just one nourishing fat to your grocery list and adding it into your day. See list below (not exhaustive).

As a general guideline for portions, think: 1/4-1/2 of an avocado, 1-2 thumb sized portions (about 1 tablespoon per thumb) for nuts, seeds, animal fats, oils, and nut butters. This is a starting place, not a hard and fast rule. Individual needs vary. 

Aim for high quality fats, ideally from pastured/grass-fed animals and cold-pressed oils, but don't break your bank! Remember, start small. And ain't nobody trying to be perfect. Eat the jif if that's what you ACTUALLY enjoy.