How a Low-Fat Diet Affects Your Hormones ... And the Best Fats for Hormone Production!

When I was in my late teens, I followed a strict low-fat diet. Sure, I lost weight—but I was hungry all the time, constantly thinking about food, battling constipation, and feeling irritable for no clear reason. It wasn’t sustainable, and I knew something was off.

Thankfully, my now-husband Ken (my boyfriend at the time) introduced me to The Zone Diet. It focused on balancing macronutrients—protein, healthy fats, and carbohydrates—and it completely changed how I felt. My mood improved, my digestion regulated, and my energy levels came back. I followed that balanced approach for years, and it is one of the foundations for how I eat and coach others today.

That experience taught me a powerful lesson: fat isn’t the enemy.

Today, I want to share with you the importance of fat in your diet—and why it’s essential, not harmful, and which fats are essential for healthy hormonal balance.

Is Fat Really Bad for You?

If you’ve been following a low-fat diet, you might think you’re doing your body a favor. But what if I told you that healthy fats are actually critical for hormone production, metabolism, brain health, and overall well-being?

Simplified chart of the cholesterol hormone cascade.

In fact, cholesterol and fatty acids are the building blocks for estrogen, progesterone, testosterone, and cortisol—all essential for maintaining energy, metabolism, and reproductive health. If you’ve been experiencing low energy, mood swings, irregular periods, or difficulty losing weight, it might be time to rethink your fat intake.

Let’s dive into why fats are crucial for hormone balance and the best fats to include in your diet!

Why Fats Are Essential for Hormone Production

Your endocrine system relies on cholesterol and healthy fats to produce and regulate hormones. Without them, your body may struggle to:

✔ Produce sex hormones (estrogen, progesterone, testosterone)

✔ Regulate stress hormones (cortisol)

✔ Support thyroid function (key for metabolism)

✔ Balance blood sugar and insulin levels

✔ Absorb fat-soluble vitamins (A, D, E, K)

This is why low-fat diets can lead to hormonal imbalances, sluggish metabolism, increased stress, and even fertility issues.

The Best Fats for Hormone Production

Not all fats are created equal! Here are the top hormone-supporting fats and how they benefit your health:

1. Cholesterol-Rich Foods (for Sex Hormones & Cortisol Production)

Since cholesterol is the foundation for hormone production, it’s important to include foods that naturally provide it.

Best sources:

• Egg yolks – Rich in cholesterol and essential vitamins for hormone production.

• Grass-fed butter & ghee – Support brain health, thyroid function, and hormone regulation.

• Full-fat dairy (organic/grass-fed) – Provides healthy saturated fats for hormone production.

• Organ meats (liver, heart) – Extremely nutrient-dense, packed with fat-soluble vitamins and minerals.

  
  

👉 Why they matter: Without cholesterol, your body can’t produce enough estrogen, progesterone, testosterone, or cortisol, which can lead to low energy, poor metabolism, and reproductive issues (for men and women).

2. Omega-3 Fatty Acids (for Reducing Inflammation & Supporting Hormones)

Omega-3s help regulate inflammation, improve insulin sensitivity, and support hormone signaling.

Best sources:

• Wild-caught salmon & sardines – High in EPA & DHA, which support brain and hormone health.

• Chia seeds & flaxseeds – Provide ALA (a precursor to omega-3s).

• Walnuts – Contain anti-inflammatory polyphenols for hormone balance, as well as high Omega's.

👉 Why they matter: Omega-3s help regulate cortisol, insulin, and thyroid hormones, while also reducing PMS symptoms and inflammation-related hormone imbalances.

3. Saturated Fats (for Stable Hormone Production & Metabolism)

Saturated fats have been unfairly demonized, but they are essential for hormone synthesis, brain function, and metabolic health.

Best sources:

• Coconut oil – Contains MCTs (medium-chain triglycerides), which boost thyroid function and metabolism.

• Grass-fed beef & lamb – Provide saturated fats and conjugated linoleic acid (CLA), which support hormone balance.

• Dark chocolate (85%+ cacao) – High in healthy fats, magnesium, and polyphenols to lower stress hormones.

👉 Why they matter: Saturated fats support testosterone production, energy levels, and cell membrane integrity, which is essential for hormone communication.

4. Monounsaturated Fats (for Blood Sugar & Insulin Sensitivity)

Monounsaturated fats help stabilize blood sugar, reduce inflammation, and improve insulin sensitivity—all key for hormonal balance.

Best sources:

• Extra virgin olive oil – Rich in polyphenols, which support brain and hormone health.

• Avocados – Provide fiber, potassium, and healthy fats for metabolism and hormone function.

• Macadamia nuts – High in monounsaturated fats and low in omega-6, making them ideal for reducing inflammation.

👉 Why they matter: These fats help regulate estrogen metabolism, support insulin function, and reduce cortisol spikes.

5. Omega-6 Fats (But Only the Right Ones!)

While processed vegetable oils should be avoided, certain omega-6 fats are essential for hormone production and cell function.

Best sources:

• Pasture-raised eggs – Provide the right balance of omega-3 and omega-6.

• Raw nuts & seeds (pumpkin, sunflower, sesame) – Contain gamma-linolenic acid (GLA), which supports progesterone production and reduces PMS symptoms.

• Evening primrose oil – Can help with hormonal acne, PMS, and menopause symptoms.

👉 Why they matter: Omega-6 fats in natural forms are necessary for hormone production and inflammation control.

Fats to Avoid for Hormonal Health

While healthy fats support hormone production, the wrong types of fats can disrupt it.

❌ Processed vegetable oils (canola, soybean, sunflower) – High in inflammatory omega-6s

❌ Hydrogenated oils & trans fats (margarine, shortening) – Linked to insulin resistance & hormone dysfunction

❌ Highly refined seed oils – Can block hormone receptors and contribute to inflammation

How to Add More Healthy Fats to Your Diet

✔ Add avocado to salads, eggs, or smoothies

✔ Cook with coconut oil or ghee instead of vegetable oils

✔ Eat fatty fish like salmon or sardines 2-3 times per week

✔ Snack on raw nuts and seeds

✔ Use extra virgin olive oil as a salad dressing

Final Thoughts: Don’t Fear Fat!

If you’ve been avoiding fat, it’s time to change the narrative. Fats are essential for hormone production, metabolism, and overall health.

The key is to choose the right fats—prioritizing cholesterol-rich foods, omega-3s, saturated fats, and monounsaturated fats while avoiding processed oils and trans fats.

By making simple shifts in your diet, you can support your hormones naturally, boost energy, and feel your best!