Fat wasn’t always controversial. But somewhere between diet trends and decades of low-fat messaging, it became a scapegoat. It was blamed for everything from weight gain to heart disease. The result was that many of us still hesitate to add olive oil to a meal or eat a whole egg, even as science continues to point in a different direction.

Today, we know fat isn’t just necessary, it’s foundational. Your body uses it to create hormones, regulate inflammation, and maintain metabolic rhythm. And as fall settles in, bringing subtle shifts in mood, appetite, and energy, those needs become even more pronounced.

The right fats don’t just fill you up. They help keep your body in balance.

how fat works in the body

Fats are more than a calorie source. They are an active part of your body’s hormonal and inflammatory systems. The type and amount of fat you eat directly influences how hormones are made, how they function, and how your body responds to stress and inflammation.

The foundation of hormone production

Every steroid hormone in the body, including estrogen, progesterone, testosterone, cortisol, and aldosterone, starts with cholesterol as the raw material. Inside your endocrine glands (like the ovaries, testes, and adrenal glands), cholesterol is converted into these hormones through a series of natural steps your body carefully regulates. Without a steady supply of quality fats, this process slows, and hormone production can become insufficient.

In women, reduced dietary fat intake has been shown to lower circulating estrogen and progesterone, which can impact menstrual regularity, fertility, and bone density. For men, inadequate fat, especially saturated and monounsaturated fats, has been linked to lower testosterone production.

Keeping metabolism & stress in balance

Dietary fat slows the absorption of carbohydrates, helping maintain stable blood glucose levels. This directly affects insulin, a hormone critical for metabolic health, and prevents the sharp highs and lows that drive cravings, fatigue, and irritability.

Fat also supports adrenal function, which governs cortisol production. Cortisol, often called the “stress hormone,” affects everything from immune response to thyroid function. Balanced fat intake helps buffer cortisol spikes and maintains better hormonal rhythm throughout the day.

Inflammation’s role in hormone health

Hormones don’t work well in an inflammatory environment. Certain fats, especially omega-3 fatty acids from fish, flax, and chia, act as precursors to anti-inflammatory signaling molecules called resolvins and protectins. These compounds help shut down excessive inflammatory responses, lowering levels of inflammation chemicals called cytokines such as IL-6 and TNF-alpha.

In contrast, trans fats and an overabundance of omega-6 fats from refined seed oils promote pro-inflammatory eicosanoids that interfere with hormone signaling. This state of chronic, low-grade inflammation has been tied to insulin resistance, PCOS, thyroid dysfunction, and reduced fertility.

A 2019 meta-analysis in Nutrients found that higher omega-3 intake was consistently associated with lower C-reactive protein (CRP) and other inflammatory markers, underscoring their role in supporting hormonal clarity and metabolic stability.

the best fats to prioritize

Not all fats benefit the body equally. To support hormone production, reduce inflammation, and promote metabolic balance, focus on these nutrient-dense, whole-food fats:

• Omega-3 fatty acids. Found in cold-water fish like salmon and sardines, as well as flaxseeds, chia seeds, and walnuts. Omega-3s help reduce inflammatory markers, enhance hormone receptor sensitivity, and support mood and cognitive function, which are key areas often impacted by hormonal shifts.
• Monounsaturated fats. Present in olive oil, avocado, and almonds. These fats help regulate blood sugar and cortisol, making them especially helpful during times of stress or hormonal fluctuation. They’re also associated with improved insulin sensitivity and cardiovascular health.
• Saturated fats (in moderation). Found in pasture-raised eggs, coconut oil, and grass-fed butter. Saturated fats provide cholesterol, a precursor for hormone synthesis, and help maintain the structure of cell membranes where hormonal communication occurs.
• Ghee. This clarified butter is rich in short-chain fatty acids like butyrate, which supports gut lining integrity, which is a key site of hormone metabolism. Ghee is also a source of vitamins A, D, and K, all of which play a role in endocrine health and inflammation control.

fats to be mindful of

Most of the benefits of healthy fats come not just from what you include, but from what you replace. Industrial seed oils, like soybean, corn, and sunflower, can contribute to inflammation when consumed in excess, especially when used in processed or high-heat applications. Trans fats, while increasingly rare, still appear in some packaged foods and can impair hormone signaling.

Favoring whole-food fats over refined oils helps create a more stable foundation for hormone balance and long-term health.

how to incorporate them

Incorporating healthy fats into your meals doesn’t require an overhaul. Just start with small, intentional choices that build throughout the day. Think of fat not as an add-on, but as a structural element of your meals. It’s one that enhances flavor, increases satisfaction, and supports nutrient absorption.

• Start the day grounded: Stir chia seeds or ground flax into warm oats, or blend walnuts into a smoothie for a subtle richness that supports hormones from the first bite.
• Cook with stability in mind: Use avocado oil or ghee for high-heat roasting, which isideal for autumn vegetables like carrots, squash, and parsnips.
• Dress, don’t drench: A drizzle of olive oil over lentil soup, leafy greens, or roasted sweet potatoes not only deepens flavor but helps your body absorb vitamins A, D, E, and K.
• Pair fats with fiber: Combining healthy fats with fiber-rich foods (like whole grains, legumes, and root vegetables) slows digestion and helps regulate blood sugar, which is essential for hormonal balance.

Especially in cooler months, these additions bring more than nourishment. They offer warmth, satiety, and a grounded rhythm to your meals. When done consistently, these subtle shifts create a foundation that supports your hormones long after the meal is over.

conclusion

Healthy fats aren’t a luxury or a trend. They’re the scaffolding your body builds itself on. They give your hormones the raw materials to function, keep inflammation in check, and help your metabolism adapt to stress, seasons, and change.

This isn’t about eating “more fat.” It’s about eating smarter fat, consistently choosing the kinds that fuel balance, energy, and long-term health. When you do, you’re not just improving today’s meals. You’re shaping tomorrow’s resilience, mood, and function one bite at a time.