For some reason, people don’t seem to ever live in the middle when it comes to eating fat. We’re either hella low fat (30-50g), or riding the high-fat/Keto train into the sunset. Cholesterol is a precursor for sex hormone production & regulation and is vital for a happy thyroid.
As a male, drop fats too low and don’t be surprised if our morning wood disappears or sex drive throws up the deuces. As a female, chronically live sub 40-50g of fat & it’s not uncommon for menstrual cycle to go berserk or simply poof all together.
Our morning wood & monthly menstrual cycle are great feedback on how we’re doing ‘under the hood’ & a good indicator of overall health. If either scenario aren’t good, it IS indeed our body trying to tell to make changes to our nutrition and lifestyle.
Careful though, TOO much dietary fat may slow down digestion or negatively impact health. Ever put peanut butter in a bowl, tried to rinse it out, & the peanut butter was like, ‘lol, NOPE!’ – Same thing happens in our gut.
We want enough dietary fats to ‘grease the groove’ & keep things moving, but too much dietary fat could slide us towards constipation, bloating, & excess hormones (like estrogen) being reabsorbed rather than excreted
No gallbladder? Consider keeping fat on the lower end (sub 60-70g? mileage may vary). Trouble digesting fat? Make sure to thoroughly chew food (especially red meat) and consider playing with digestive enzymes containing HCl (we love @thorneresearch Biogest)
Nuts and nut butters often cause GI distress, so we’re not huge fans. We’d love to see dietary fats filled with stuff like high-quality fatty meats, whole eggs, avocados, & olive oil.
Worth noting that it’s pretty common during fat loss phases to drop fat-intake & keep carbs high so that we feel good & recover well from the gym. It’s okay to go lower-fat for short time periods, just don’t keep them low forever!
Enjoy these types of nutrition tips? My ebook (The Badass Nutrition Guide) is the ULTIMATE guide to your BEST you and has 125 pages of nutritional education, macro cheat sheets, info on how much to eat, fat loss tips, hormones and SO much more!