Fat has been villainized, feared, worshipped, cut, counted, and tracked. But when it comes to hormones, arguably the most powerful messengers in your body, it’s not optional. It’s essential.

And no, we’re not just talking about body fat. We’re talking dietary fat. The kind that shows up in eggs, olive oil, nuts, seeds, and yes, even that steak you were about to feel guilty for enjoying.

The fitness world loves extremes. High-protein, zero-carb, fat-free, intermittent this, bulletproof that. But biology doesn’t do dogma. It does balance. And when you start removing fat from your diet without understanding what it does, your hormones take the hit first.

Let’s talk about why.

Fat Is the Raw Material for Your Hormones

Hormones don’t appear out of thin air. They’re built. And the body builds many of them from cholesterol and fatty acids.

Take testosterone, for example. Or estrogen, progesterone, cortisol, aldosterone. These steroid hormones are all synthesized from cholesterol. Yes, the same cholesterol you’ve been told to fear.

Cut dietary fat too low for too long, and you start lowering the raw materials your endocrine system needs to function properly. Think of it like trying to build a house without bricks. Doesn’t matter how good your blueprint is, nothing gets built.

And this matters whether you’re male, female, young, aging, lifting, running, or just trying to get through the day without wanting to throttle someone.

Low Fat = Low Hormones? Often, Yes.

In both men and women, studies have shown that diets extremely low in fat, particularly saturated and monounsaturated fats, can reduce testosterone levels, impair reproductive hormones, and interfere with stress response. In women, chronically low fat intake is strongly linked with hypothalamic amenorrhea, the loss of menstruation due to hormonal suppression. That’s not just inconvenient, it’s a health risk.

In men, a drop in testosterone doesn’t just mean a lower sex drive. It can mean slower recovery, less muscle mass, more fatigue, worse mood, and yes, increased fat storage. Ironically, the very thing many people are chasing by cutting fat (a lean, energized body) can start slipping away the longer they restrict it.

Fat Tells Your Body It’s Safe

Body fat and dietary fat act like a thermostat for your endocrine system. Too little of either for too long, and your body starts sending signals that now’s not the time to thrive, now’s the time to survive.

That means less reproductive hormone production, altered thyroid function, elevated cortisol, and disrupted hunger signals (good luck not bingeing when your leptin and ghrelin go haywire).

It’s not your willpower failing. It’s your biology sounding the alarm.

But Not All Fats Are Created Equal

Let’s be clear: when we say fat is essential for hormones, we’re not giving a green light to guzzle seed oils and fried cheese sticks. The type of fat matters.

Here’s the hierarchy of hormonal support:

• Monounsaturated fats (olive oil, avocado, nuts): great for testosterone, insulin sensitivity, inflammation control.
  
  

• Saturated fats (animal fat, coconut, full-fat dairy): necessary in moderate amounts, particularly for steroid hormone production.
  
  

• Omega-3 fatty acids (fatty fish, flaxseed): potent anti-inflammatory properties and critical for brain and hormone health.
  
  

• Omega-6 fatty acids: necessary but often over-consumed relative to omega-3s. Keep them balanced.
  
  

What to limit? Highly processed trans fats, rancid industrial oils, and anything deep-fried into oblivion.

So How Much Fat Do You Actually Need?

It depends. But if your fat intake dips below 20% of total calories for a prolonged period, you’re walking on thin hormonal ice.

Most active individuals, especially those strength training or managing stress, do well with fat comprising 25–35% of total daily intake. And yes, that includes both women and men.

In practical terms: eat the yolks, drizzle the olive oil, don’t fear the ribeye, and for the love of your hormones, stop demonizing fat like it’s 1996.

Final Thought

Dietary fat isn’t the enemy. It’s a partner in performance, in recovery, in mood, libido, fertility, and long-term health.

Cutting it recklessly in the name of leanness might give you short-term results, but it often comes with a long-term bill. One paid in fatigue, cravings, hormonal crashes, and rebound weight gain.

Fat is fuel. Fat is structure. Fat is message. And when it comes to your hormones, fat is non-negotiable.

Want to feel better, train better, and live better? Keep fat in the conversation. And in your meals.