Fat Intake for Function, Not Fear

FAT ISN’T THE ENEMY. IT’S A TOOL

For decades, fat was demonized. Low-fat labels flooded the shelves. People swapped butter for margarine and feared avocados like they were dessert. But here’s the truth. Fat isn’t the villain. It’s essential. And if you’re training hard, aging well, or trying to stay hormonally balanced, fat isn’t just allowed. It’s required.

The key is understanding what fat does, how much you need, and which types support function without compromising health.

WHAT FAT ACTUALLY DOES

Fat plays several critical roles in the body:

• Supports hormone production, including testosterone and estrogen  
• Cushions organs and insulates nerves  
• Aids in the absorption of fat-soluble vitamins (A, D, E, K)  
• Provides long-lasting energy, especially during lower-intensity activity  
• Helps regulate inflammation and cellular repair  
• Contributes to satiety and blood sugar stability

If you cut fat too low, you don’t just lose calories. You lose function. You compromise recovery, mood, and metabolic resilience.

NOT ALL FATS ARE CREATED EQUAL

Let’s break it down into three main categories:

1. Saturated Fat  

Found in animal products like beef, eggs, and dairy. Also present in coconut oil. Saturated fat isn’t inherently bad, but excess intake can influence LDL cholesterol levels. For aging lifters, moderate intake from whole food sources is fine, especially when balanced with fiber and activity.

2. Monounsaturated Fat  

Found in olive oil, avocados, nuts, and seeds. This type supports heart health, insulin sensitivity, and anti-inflammatory pathways. It’s the cornerstone of functional fat intake.

3. Polyunsaturated Fat  

Includes omega-3 and omega-6 fats. Omega-3s, found in fatty fish, flaxseeds, and walnuts, reduce inflammation and support brain and joint health. Omega-6s, found in vegetable oils, are essential but often overconsumed. The goal is balance, not elimination.

HOW MUCH FAT DO YOU NEED?

There’s no one-size-fits-all number, but here’s a practical range:

• For most active adults: 20 to 35 percent of total daily calories from fat  
• For aging lifters focused on hormone support and joint health: closer to 30 to 35 percent  
• For those in a calorie deficit: keep fat moderate to preserve hormonal function

If you’re tracking macros, that’s roughly 0.3 to 0.5 grams of fat per pound of body weight. But more important than the number is the source. Whole food fats beat processed oils every time.

COMMON MISTAKES TO AVOID

• Cutting fat too low during a diet  
• Relying on processed oils or fried foods  
• Ignoring omega-3 intake  
• Fearing saturated fat without context  
• Overloading on nuts and seeds without portion control

Fat is calorie-dense. That means small portions go a long way. But that density also makes it powerful. It stabilizes meals, supports recovery, and keeps hunger in check.

CLOSING THOUGHTS

Fat isn’t something to fear. It’s something to understand. When used strategically, it supports performance, aging, and long-term health. The goal isn’t low-fat or high-fat. It’s smart-fat.

So stop chasing macros in isolation. Build meals that support function. Choose fats that fuel your goals. And remember, nutrition isn’t just about what you remove. It’s about what you include.