Why Dietary Fat Matters More Than You Think
Fat has long been controversial in the world of nutrition. Dieticians, researchers, and healthcare providers can’t decide if we should avoid it or maximize it!
The truth is, most of us need something in the middle.
What Fat Actually Does For Your Body
Fat isn’t just about calories. It’s about function. Here’s what dietary fats support (specifically monounsaturated and polyunsaturated fats:
❤️ Hormone production
🧠 Brain function and mood regulation
✨ Absorption of fat-soluble vitamins A, D, E, and K
🏃️ Recovery from exercise and injury
⚖️ Joint and connective tissue health
If you’re hitting your 40s and exercising regularly or working to find a consistent groove with exercise, your body needs high-quality fat.
Why? Because hormone fluctuations, aging joints, and increased activity mean your tissues are doing a lot of repair work behind the scenes.
How Excess Fat Harms Your Body
On the flip side, excess fat consumption, especially saturated fat creates a painful amount of dysfunction in the body, including:
Chronic and systemic inflammation, especially in the joints
Slower recovery time and increase muscle soreness after exercise
Digestive weakness (think loose, urgent stools and abdominal discomfort)
Creates a heavy and sluggish sensation in the body
This can make it harder to start an exercise routine or continue after you start because you’re likely to feel worse before you start feeling the benefits from exercise.
⚖️ The Caloric Reality of Fat
Fat is more energy-dense than protein or carbohydrates:
Fat = 9 calories per gram
Alcohol = 7 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
That means a little goes a long way, which is great for satisfaction and energy, but also easy to overdo if you’re not paying attention. It’s why tracking, even for a short time, can reveal patterns that affect your energy, digestion, and exercise recovery.
🔄 Not All Dietary Fat is Created Equal
Some fats help your body thrive. Others can promote inflammation and slow recovery.
Here's what to focus on:
Prioritize:
Avocados
Nuts and seeds (almonds, walnuts, chia, flax, etc.)
Fatty fish (salmon, sardines, mackerel)
Extra virgin olive oil
Limit:
Processed seed oils (soybean, corn, canola in excess)
Processed meats (sorry bacon lovers)
Deep-fried foods
Trans fats (mostly phased out but still present in some processed snacks)
📃 How to Know If You’re Getting Enough (or Too Much)
It’s not about strict rules. It’s about finding your just-right.
You may need more fat if:
Your meals don’t leave you full or satisfied
You feel tired all the time
You have dry, flaky skin or brittle hair/nails
You’re sore constantly or slow to recover
Your hormones feel off
You might need to dial it back if:
You feel heavy or sluggish
Your digestion is off (bloating, constipation, or loose stools)
You experience brain fog or midday drowsiness
Your mood feels low or more anxious than usual
This is where tracking or mindful journaling can be so powerful. You don’t need to micromanage. You just need information.
Fat is fuel. It’s healing. It’s foundational. If you’re moving your body, rebuilding tissue, or simply trying to stay active and resilient as you age, fat deserves a seat at the table, literally.
Start paying attention to the quality and quantity of the fats you're consuming. You might be surprised how much better you feel when fat becomes your ally, not your fear.
Need help figuring out what "just right" looks like for you? Reach out—I'd love to support your movement, nourishment, and recovery goals.
Sources:
Association of dietary fat intake with skeletal muscle mass and muscle strength in adults aged 20–59: NHANES 2011–2014. Front. Sec. Clinical Nutrition. Nutr. 2024. https://doi.org/10.3389/fnut.2023.1325821
When fat meets the gut—focus on intestinal lipid handling in metabolic health and disease. EMBO Mol Med. 2022. doi: 10.15252/emmm.202114742
Diet-Derived Fatty Acids, Brain Inflammation, and Mental Health. Front Neurosci. 2019. doi: 10.3389/fnins.2019.00265
