Do We Really Need Fat To Balance Hormones?

In this episode, Lisa reviews a long‑term dietary intervention study that unintentionally revealed just how strongly dietary fat intake influences estrogen, progesterone, ovulation, and overall menstrual cycle health.

For decades, low‑fat diets have been promoted as a pathway to better health. But when it comes to women’s hormonal health, dietary fat plays a critical physiological role. From follicular development to luteal phase progesterone production, adequate fat intake supports the endocrine processes that make regular, ovulatory cycles possible.

Timestamps

• 00:00 – Why fat intake matters for hormone production
• 04:10 – Overview of the low‑fat diet study and its original goal
• 09:45 – Study design: a two‑year dietary intervention
• 15:30 – Hormone findings: estradiol and progesterone suppression
• 22:20 – Cholesterol as the foundation of steroid hormones
• 30:10 – Estrogen, follicular development, and ovulation
• 37:45 – Progesterone, corpus luteum function, and cycle health
• 44:00 – Clinical implications for PMS, fertility, and cycle optimization

Key Takeaways

• Dietary fat and hormone balance are directly linked through cholesterol‑derived steroid hormone synthesis.
• A sustained reduction in fat intake was associated with a ~20% decrease in estradiol production.
• Progesterone levels dropped by approximately 33%, indicating compromised luteal phase function.
• Lower estrogen output suggests impaired follicular growth and suboptimal ovulation.
• Fat restriction may contribute to PMS, short luteal phases, and fertility challenges.
• Women on the hypothalamic amenorrhea (HA) spectrum often unintentionally restrict dietary fat.
• Supporting dietary fat and hormone balance is foundational for healthy, ovulatory menstrual cycles.

Resources and Mentions

• Effects of a low-fat high-carbohydrate diet on plasma sex hormones in premenopausal women: results from a randomized controlled trial. Canadian Diet and Breast Cancer Prevention Study Group
• Download the free chapter of Real Food for Fertility
• Fertility Awareness Mastery Mentorship (FAMM)

Related Podcast Episodes

• FFP 561 | Boost Fertility And Balance Hormones By Doing This! | Real Food For Fertility | Lily Nichols RDN
• FFP 535 | The Role of Minerals in Balancing Hormones | Leah Brueggemann
• FFP 280 | Hormones, Menopause, and Using the Keto Diet to Manage Symptoms | Dr. Anna Cabeca

Disclaimer

This podcast episode is provided for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional with questions regarding your health or treatment.

Podcast: Play in new window | Download | Embed

Subscribe: Apple Podcasts | RSS

Lisa Hendrickson-Jack is a certified fertility awareness educator and holistic reproductive health practitioner with over 20 years of experience teaching fertility awareness and menstrual cycle literacy. She is the author (and co-author) of two widely referenced resources in the field of fertility awareness and menstrual health, The Fifth Vital Sign and Real Food for Fertility, and the host of the long-running Fertility Friday Podcast. Lisa's main focus is her Fertility Awareness Mastery Mentorship (FAMM) Certification — an evidence-based fertility awareness certification program for women's health professionals. Her work is grounded in research, clinical application, and real-world practice, equipping practitioners to better support their clients, one cycle at a time.