Fats have been misunderstood for decades. But the truth is, healthy fats are essential for hormone production, brain function, energy and long-term health.
Let’s explore how the right fats can support your hormones, improve your body composition and help you feel your best.
1. WHAT ARE HEALTHY FATS?
Healthy fats are unsaturated fats that support cell function, hormone production and nutrient absorption. The main types include:
- Monounsaturated fats – olive oil, avocado, nuts
- Polyunsaturated fats – omega-3s & omega-6s from fish, seeds, walnuts
- Saturated fats – found in eggs, dairy, coconut and quality meats
2. WHY FATS MATTER FOR HORMONES
Hormones are made from cholesterol and fatty acids. Without enough dietary fat:
- Estrogen, testosterone & progesterone production can decline
- Stress hormone (cortisol) may become dysregulated
- Thyroid function can suffer
- Energy levels and mood can plummet
3. THE BEST FAT SOURCES TO INCLUDE
Focus on a variety of whole-food sources to get a balance of essential fatty acids.
4. HOW MUCH FAT DO YOU NEED?
For most active men, aim for 0.8-1.2g of fat per kg of body weight per day.
- Example: 80kg man = 64 – 96g of fat daily
- Adjust based on your goals, training and energy needs
5. COMMON LOW-FAT MISTAKES
- Avoiding fat completely
- Choosing ultra-processed low-fat foods
- Overdoing omega-6 oils (seed oIls) without Balancing Omega-3 oils
- Not accounting for hidden fats in processed foods
6. FATS, SATIETY AND ENERGY
Fats slow digestion, helping you feel fuller for longer and keeping your energy stable.
They also:
- Support fat-soluble vitamin absorption (A. D, E, K)
- Improve brain health and cognitive function
- Aid in recovery and reduce inflammation
7. THE BOTTOM LINE
Healthy fats are essential-not optional. Focus on quality sources, eat the right amount for your goals, and your hormones, energy and health will thrive.
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