Why Eating Enough Fat Is Essential

For decades, dietary fat was unfairly villainized and blamed for weight gain, high cholesterol, and heart disease. But modern physiology and nutritional research tell a very different story:

👉 Healthy fats are vital for hormone balance, cellular function, brain performance, and long-term metabolic health.

This blog breaks down why fats matter on a biological level, what happens when you don’t consume enough, and how to put this knowledge into practice.

1. The Physiology of Fat: What It Actually Does in the Body

Fats Build Every Cell You Have

Your entire body is made up of trillions of cells, and every one of them is wrapped in a phospholipid membrane—a barrier made from fatty acids.

Why this matters: A healthy cell membrane controls:

• Nutrient absorption

• Waste removal

• Hormone sensitivity

• Inflammation response

• Cell repair

Low-fat diets → weaker membranes → weaker cellular health.

Fats Are Required to Make Hormones

Your body uses cholesterol and fatty acids to produce many major hormones:

• Estrogen

• Progesterone

• Testosterone

• Cortisol

• Aldosterone

• Vitamin D (technically a hormone)

If fat intake is too low, the endocrine system cannot manufacture these hormones in adequate amounts.

Low fat intake has been linked to:

• Reduced testosterone

• Irregular menstrual cycles

• Low libido

• Poor stress management

• Thyroid sluggishness

• Mood disturbances

• Increased inflammation

Fat Helps Absorb Essential Vitamins

The fat-soluble vitamins—A, D, E, K—can only be absorbed when consumed with dietary fat. These vitamins are critical for:

• Immunity

• Bone strength

• Eye health

• Blood clotting

• Antioxidant defenses

• Hormone production

Without enough fat, your body cannot use these vitamins, even if you supplement.

Fats Support Brain and Nervous System Function

Your brain is ~60% fat. Your nerves are coated in myelin, an insulating fatty layer that helps transmit electrical signals.

Adequate dietary fat supports:

• Memory

• Mood regulation

• Focus

• Nervous system resilience

• Learning ability

Low-fat diets have been correlated with anxiety, irritability, and cognitive decline.

2. Types of Fats and How They Affect Hormones

Monounsaturated Fats (Fantastic for Hormones)

Found in:

• Olive oil

• Avocados

• Almonds

• Cashews

Benefits:

• Reduce inflammation

• Improve insulin sensitivity

• Support testosterone production

• Strengthen cell membranes

Omega-3 Polyunsaturated Fats (King for Internal Health)

Found in:

• Salmon

• Sardines

• Mackerel

• Chia seeds

• Flaxseed

• Walnuts

Benefits:

• Reduce systemic inflammation

• Improve mood and brain health

• Support fertility

• Help regulate cortisol

• Promote cardiovascular health

Saturated Fats (Needed in Moderate Amounts)

Found in:

• Eggs

• Dairy

• Beef

• Coconut and MCT oils

Benefits:

• Support testosterone

• Provide stable energy

• Help build healthy cell membranes

• Aid nervous system health

Saturated fats aren’t “bad”—they just shouldn’t be the majority of your fat intake.

Fats to Limit

Avoid or minimize:

• Trans fats

• Hydrogenated oils

• Cheap seed oils heated repeatedly (deep fryers)

These fats disrupt hormones and cell function.

3. What Happens When You Don’t Eat Enough Fat?

If you consume too little fat—especially over months or years—the body responds:

• ↓ Testosterone

• ↓ Estrogen/progesterone

• ↓ Thyroid function

• ↓ Fertility

• ↓ Energy

• ↑ Irritability

• ↑ Cravings

• Slower recovery

• Poor skin and hair health

• Increased inflammation

Many people misattribute these symptoms to aging or stress when diet is the real culprit.

4. How Much Fat Should You Eat Daily?

General science-based guidance:

Daily Fat Targets

• 20–35% of total calories from fat

• 0.3–0.4g of fat per lb of bodyweight is the minimum for hormonal health

• Active individuals may do better closer to 0.45–0.6g per lb

Examples:

BodyweightMinimum (Hormone Health)Optimal Range150 lbs45–60g/day60–90g/day180 lbs54–72g/day70–110g/day210 lbs63–84g/day80–120g/day

Women often benefit from slightly higher fat intakes for hormonal regulation and energy stability.

5. Practical Ways to Increase Healthy Fat Intake

✔ Add 1–2 tbsp olive oil to meals

Simple, anti-inflammatory, and hormone-friendly.

✔ Eat whole eggs

Nutrient-dense and packed with healthy fats + cholesterol for hormone production.

✔ Include fatty fish 2–3x weekly

Boosts omega-3 levels quickly.

✔ Snack on nuts and seeds

Portable and consistent fat sources.

✔ Add avocado to breakfast or lunch

Provides fiber + monounsaturated fat.

✔ Use full-fat dairy instead of low-fat

Better nutrient absorption and more satiating.

✔ Don’t fear moderate saturated fats

Especially if you’re active and metabolically healthy.

6. Best “Hormone-Healthy Fat” Foods to Add Weekly

• Olive oil (extra virgin)

• Salmon, sardines, trout

• Avocados

• Whole eggs

• Grass-fed beef

• Chia or flax seeds

• Walnuts or almonds

• Butter or ghee

• Full-fat Greek yogurt

• Coconut oil (in moderation)

Final Thoughts

Fat is not the enemy—it’s one of the most essential nutrient groups for hormone balance, internal health, and metabolic resilience.
If you’ve been under-eating fats because of outdated diet advice, increasing your intake of healthy fats can dramatically improve:

• Energy

• Mood

• Sex hormones

• Skin + hair quality

• Metabolism

• Athletic recovery

• Immune health

Your body is designed to thrive with the right fats. Give it what it needs.

If you need accountability and guidance with your nutrition, we have a nutrition program designed to help you see great results without sacrificing your lifestyle and food preferences. There’s a common sense approach to nutrition that allows you to have a life, celebrate birthdays, work parties, etc, and still have a body you’re proud of.

If you’re interested in learning more, check out our nutrition coaching page!

-Coach Tanner