July 17, 2025 • 12 mins
Fat is an essential building block for hormone health that many women mistakenly avoid. Understanding how to incorporate healthy fats can reduce PMS symptoms, restore missing periods, and help balance hormones naturally. Not sure where to start? Listen for easy ideas you can incorporate today.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey there and welcome to today's episode of I'm
Hormonal.
I'm your host, bridget Walton.
I'm so excited that you're herefor this episode where we are
going to be talking about fats,because if you are somebody who
is having missing periods right,your period hasn't showed up in
a hot minute.
Maybe you are really goingthrough a stressful time right
(00:21):
now, maybe you're having morePMS, low libido Just if there's
something up with your hormonesthat you're trying to get under
control, then it might be timefor you to examine what your
plate looks like when we'rethinking about fat in your diet.
Fat is an extremely importantpart of your diet.
(00:41):
If you did not listen toTuesday's longer form episode on
this topic, check that out too.
But today we're going to dothis little mini episode, as we
always do on Thursdays in recap,and to be really actionable, so
you can have a clear idea ofhow you can incorporate fats
into your diet and why is thisimportant.
(01:03):
So let's dive right in.
Why is fat important toincorporate into your diet?
There have been so many yearsand years and decades and
decades of messaging that lowfat is what's best for folks.
But now it's 2025.
Now the studies, researchersare finding that, hey, turns out
(01:26):
that fat is really important.
And why is it important?
Especially when we think of ourhormones?
Because fat is one of thebuilding blocks for your
hormones.
When we think of hormones likecortisol, estrogen, progesterone
, testosterone and more, thosehormones are all made from
(01:48):
cholesterol, right?
So from these fat sources.
So, in order to have theappropriate amount of estrogen,
fat is important.
Now, it's also worthremembering that fat like when
you look at a label or whenyou're thinking about the fat
content of an avocado, whateverit is the fat that's in that
food is not translating directlyto fat along your waistline.
(02:12):
We use this one singular wordto mean multiple things, and I
mentioned that because somethingI hear from clients from time
to time that I heard from one ofmy clients last week is that,
you know, she said to me I justalways thought that more fat in
my food meant that there wouldbe more fat on my body.
(02:34):
I just thought, like, okay, ifI'm trying to lose weight, I
should avoid fat, and if we'relooking at this literally, that
makes sense and that's what hasbeen messaged to most of us for
many years.
But that's why I want to dothis episode today, to remind
you that fat is really important, especially if you want to get
(02:54):
your hormones back in line,especially if you're trying to
just figure out how you can feelbetter, and by better.
One of those things is havingfewer cravings, maybe having
less hanger if a meal is delayed, having more consistent energy
throughout your day, havingeasier periods, having less PMS
(03:15):
the list kind of goes on.
Important, important, important.
What I want to walk through withyou today is also what are some
easy fat sources that you canincorporate?
Because sometimes, or maybefive seconds ago, when you heard
me say, hey, girl, you shouldincorporate more fat into your
diet, we're like what does that?
Where do I even start with that?
(03:37):
Like, how much?
Like, where can I?
Where should I look for this?
So what I think is important tolook at before we say, okay,
how much?
What is the perfect amount offat to have in my diet?
Let's just start to dip ourtoes in and figure out what you
A already have, what are youalready eating?
(03:59):
And B, where can you add alittle bit more sources?
All of these recommendations aregoing to be aligned with my
usual rules of thumb, which areto prioritize a whole food diet
right, avoiding processed foods,getting a variety in right
Variety of food, variety ofplant sources.
(04:20):
So this won't be anything superrocket science-y, but, okay,
blah, blah, blah, let's do it.
So a couple of main sources ofhealthy fats.
Here are going to be things youmight already be eating, like
eggs, fish, chicken or whateverother meat source.
You eat nuts and seeds.
(04:41):
Some kinds of oils aredefinitely better than others.
What we want to look for wouldbe extra virgin olive oil,
avocado oil.
Some of you might also be opento incorporating butter and ghee
.
That's something that Iincorporate into my diet.
We won't get deep into thatconversation this week, but
(05:02):
incorporating healthy fats fromthese sources can be really
important.
Did I start off by sayingavocado?
If I didn't, avocado, that'sanother great source too.
So if you're thinking, okay,how can I tune up my meals this
week?
Right, maybe, as you'relistening to this, you're going
to open up the notes app thatyou probably have in your phone,
(05:25):
where you're going to put yourgrocery list, so you can add
something there and just thinkabout it like hey, if you don't
hate avocado, if you are open toincorporating avocado, that's
one of the easiest ways to start.
So, if you want to put someavocado on the eggs that you eat
in the morning.
If you have, I don't know,maybe you make a veggie and rice
(05:46):
bowl that you can put it on.
Maybe you love to get down witha little bit of guacamole.
Maybe avocado toast is in yourfuture.
The way that I like to makeavocado toast that's so easy is
starting off with a piece ofsourdough.
Have whatever half an avocado,a whole avocado, depending on
the size, and I love theeverything but the bagel
(06:06):
seasoning that I just sprinkleon top.
It takes me I don't know 17seconds to make, and one of the
great things about incorporatingthese healthy fats into your
diet, especially in the firstpart of the day, is that that's
going to set your blood sugarlevels up for success.
What I mean by that is thatwhen you start off with a meal
(06:28):
that does not spike your insulin, or rather that does not spike
your blood sugar, which meansthat your insulin is going to
stay more level and stable too,you're less likely to have those
cravings, feel that hangerbefore lunch, because it helps
to support satiation.
So I got my fingers crossed foryou.
(06:50):
You're going to love it Onceyou start making these changes
too.
I think it's a really greatidea to jot down a couple notes,
whether it's at the end of theday, whether I don't know.
You take a lunchbox to work andyou keep a little notebook in
there so you can just reflect onyour energy levels for that day
and then you can actually seehey, I'm making these changes
(07:12):
and I'm feeling a lot better.
Great, let's stick with this.
Let's take this to the nextlevel.
Okay, so we talked about avocado.
Um, I also you know want tosuggest that if you are somebody
who you like to snack, maybe asnack for this upcoming week is
going to be a nut trail mix.
(07:32):
Let's avoid the ones that havesuper sugary, or rather like
added sugar to the dried fruitin it, but get something with
walnuts in it, get somethingwith other nuts, whatever nuts
you like.
That's a great start.
If you have smoothies at anypoint in your week, if you are
eating yogurt at any point inyour week and you want to add
(07:54):
chia seeds to it or hemp seedsto it, that's a super easy idea.
I think that seeds are great,because, I mean, I'm trying to
think of the last time I boughtseeds and I still have a ton
left right.
It's like you buy them once aquarter and then you've got them
for so long and it's theeasiest thing to incorporate
into your meals because it'sjust a little sprinkle, sprinkle
(08:16):
.
Okay, the next thing I want tosuggest for you is that if you
are not currently using extravirgin olive oil, if that's not
something you have in your home,I would definitely pick that up
.
We aren't going to talk a wholelot about the kind of bad oils,
but suffice it to say thatanything that's overly processed
(08:37):
or refined, that's an oil orfat source that we want to
minimize, right?
So fats overall are good, yes,but if you're getting the
majority of your fats through,like the fried Oreos at the fair
or french fries or anythingthat is well fried or anything
(09:02):
that is well fried I can't sayit again, I guess fried, overly
processed or some of these oilsthat are, just they're cooked at
a temperature that is abovekind of the recommended
temperature for them and itmakes those oils go rancid.
Rancid sounds dramatic, but allof that means that those types
of overly processed oils have a.
(09:22):
They're more inflammatory, theyhave more omega-6 fatty acids
than omega-3, and generallywe're really aiming to
incorporate those omega-3 fattyacids because we need more of
them than omega-6.
So, as we get ready to wrap up,I'll just run through a couple
of quick options for you again,because maybe what you're going
(09:44):
to do this week is go ahead andgrab a full fat yogurt.
You're going to put some chiaseeds on it.
Put some other seeds on it.
That'll be a great way to agreat thing to incorporate into
your breakfast.
Maybe you don't normally havesalmon, but you love salmon.
Great, let's get that on themenu for dinner this week.
Maybe you're going to hard boilsome eggs so that each morning
(10:06):
you just super quick, instead ofopting for your like processed
protein bar, you can incorporatesome of those eggs in easily.
Maybe add avocado at that timetoo.
And then, just coming back toone of these snack mixes, trail
mixes whether you make ityourself, you buy it pre-done,
it's such an easy way to avoidthose more or potentially overly
(10:30):
processed snacks and feel like,hey, I'm getting in my good
fats.
This is holding me over to mynext meal because these fats are
helping me to feel satiated.
So that's what I've got for youtoday.
I hope that was helpful.
I hope that kind of got yourgears turning.
If you are still feeling likedang.
(10:51):
I mean, that makes sense,bridget, but where do I start?
How do I actually know ifincorporating fats is the thing
that could kind of move theneedle here?
I would invite you to go toimhormonalcom slash apply or
click on the link in the shownotes.
Here you can share someinformation with me about your
hormone health goals and thenpick a time for us to have your
(11:15):
free strategy call where we cantalk more about what might work
specifically for you and get youcloser and closer and closer to
where you want to be with yourhormones.
So thank you, my friend, forlistening to this episode.
Share it with a friend if thiswas helpful for you, and I will
see you on Tuesday for a usuallong form episode.
(11:37):
All right, thanks.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
automatically in your feed.
No work needed on your side.
Let's put it on autopilot.
As always, I need to give youmy reminder that the information
I share with you here is foreducational purposes only, and
(11:59):
it should not be used as areplacement for medical advice
or diagnosis.
Now, if you are, on the otherhand, in the market for some
one-on-one support, then I wouldlove for you to take me up on
my offer for a free strategycall.
You can find these links andmore in the show notes.
All right, we'll see you on thenext one.
Hey there and welcome to today's episode of I'm
Hormonal.
I'm your host, bridget Walton.
I'm so excited that you're herefor this episode where we are
going to be talking about fats,because if you are somebody who
is having missing periods right,your period hasn't showed up in
a hot minute.
Maybe you are really goingthrough a stressful time right
(00:21):
now, maybe you're having morePMS, low libido Just if there's
something up with your hormonesthat you're trying to get under
control, then it might be timefor you to examine what your
plate looks like when we'rethinking about fat in your diet.
Fat is an extremely importantpart of your diet.
(00:41):
If you did not listen toTuesday's longer form episode on
this topic, check that out too.
But today we're going to dothis little mini episode, as we
always do on Thursdays in recap,and to be really actionable, so
you can have a clear idea ofhow you can incorporate fats
into your diet and why is thisimportant.
(01:03):
So let's dive right in.
Why is fat important toincorporate into your diet?
There have been so many yearsand years and decades and
decades of messaging that lowfat is what's best for folks.
But now it's 2025.
Now the studies, researchersare finding that, hey, turns out
(01:26):
that fat is really important.
And why is it important?
Especially when we think of ourhormones?
Because fat is one of thebuilding blocks for your
hormones.
When we think of hormones likecortisol, estrogen, progesterone
, testosterone and more, thosehormones are all made from
(01:48):
cholesterol, right?
So from these fat sources.
So, in order to have theappropriate amount of estrogen,
fat is important.
Now, it's also worthremembering that fat like when
you look at a label or whenyou're thinking about the fat
content of an avocado, whateverit is the fat that's in that
food is not translating directlyto fat along your waistline.
(02:12):
We use this one singular wordto mean multiple things, and I
mentioned that because somethingI hear from clients from time
to time that I heard from one ofmy clients last week is that,
you know, she said to me I justalways thought that more fat in
my food meant that there wouldbe more fat on my body.
(02:34):
I just thought, like, okay, ifI'm trying to lose weight, I
should avoid fat, and if we'relooking at this literally, that
makes sense and that's what hasbeen messaged to most of us for
many years.
But that's why I want to dothis episode today, to remind
you that fat is really important, especially if you want to get
(02:54):
your hormones back in line,especially if you're trying to
just figure out how you can feelbetter, and by better.
One of those things is havingfewer cravings, maybe having
less hanger if a meal is delayed, having more consistent energy
throughout your day, havingeasier periods, having less PMS
(03:15):
the list kind of goes on.
Important, important, important.
What I want to walk through withyou today is also what are some
easy fat sources that you canincorporate?
Because sometimes, or maybefive seconds ago, when you heard
me say, hey, girl, you shouldincorporate more fat into your
diet, we're like what does that?
Where do I even start with that?
(03:37):
Like, how much?
Like, where can I?
Where should I look for this?
So what I think is important tolook at before we say, okay,
how much?
What is the perfect amount offat to have in my diet?
Let's just start to dip ourtoes in and figure out what you
A already have, what are youalready eating?
(03:59):
And B, where can you add alittle bit more sources?
All of these recommendations aregoing to be aligned with my
usual rules of thumb, which areto prioritize a whole food diet
right, avoiding processed foods,getting a variety in right
Variety of food, variety ofplant sources.
(04:20):
So this won't be anything superrocket science-y, but, okay,
blah, blah, blah, let's do it.
So a couple of main sources ofhealthy fats.
Here are going to be things youmight already be eating, like
eggs, fish, chicken or whateverother meat source.
You eat nuts and seeds.
(04:41):
Some kinds of oils aredefinitely better than others.
What we want to look for wouldbe extra virgin olive oil,
avocado oil.
Some of you might also be opento incorporating butter and ghee
.
That's something that Iincorporate into my diet.
We won't get deep into thatconversation this week, but
(05:02):
incorporating healthy fats fromthese sources can be really
important.
Did I start off by sayingavocado?
If I didn't, avocado, that'sanother great source too.
So if you're thinking, okay,how can I tune up my meals this
week?
Right, maybe, as you'relistening to this, you're going
to open up the notes app thatyou probably have in your phone,
(05:25):
where you're going to put yourgrocery list, so you can add
something there and just thinkabout it like hey, if you don't
hate avocado, if you are open toincorporating avocado, that's
one of the easiest ways to start.
So, if you want to put someavocado on the eggs that you eat
in the morning.
If you have, I don't know,maybe you make a veggie and rice
(05:46):
bowl that you can put it on.
Maybe you love to get down witha little bit of guacamole.
Maybe avocado toast is in yourfuture.
The way that I like to makeavocado toast that's so easy is
starting off with a piece ofsourdough.
Have whatever half an avocado,a whole avocado, depending on
the size, and I love theeverything but the bagel
(06:06):
seasoning that I just sprinkleon top.
It takes me I don't know 17seconds to make, and one of the
great things about incorporatingthese healthy fats into your
diet, especially in the firstpart of the day, is that that's
going to set your blood sugarlevels up for success.
What I mean by that is thatwhen you start off with a meal
(06:28):
that does not spike your insulin, or rather that does not spike
your blood sugar, which meansthat your insulin is going to
stay more level and stable too,you're less likely to have those
cravings, feel that hangerbefore lunch, because it helps
to support satiation.
So I got my fingers crossed foryou.
(06:50):
You're going to love it Onceyou start making these changes
too.
I think it's a really greatidea to jot down a couple notes,
whether it's at the end of theday, whether I don't know.
You take a lunchbox to work andyou keep a little notebook in
there so you can just reflect onyour energy levels for that day
and then you can actually seehey, I'm making these changes
(07:12):
and I'm feeling a lot better.
Great, let's stick with this.
Let's take this to the nextlevel.
Okay, so we talked about avocado.
Um, I also you know want tosuggest that if you are somebody
who you like to snack, maybe asnack for this upcoming week is
going to be a nut trail mix.
(07:32):
Let's avoid the ones that havesuper sugary, or rather like
added sugar to the dried fruitin it, but get something with
walnuts in it, get somethingwith other nuts, whatever nuts
you like.
That's a great start.
If you have smoothies at anypoint in your week, if you are
eating yogurt at any point inyour week and you want to add
(07:54):
chia seeds to it or hemp seedsto it, that's a super easy idea.
I think that seeds are great,because, I mean, I'm trying to
think of the last time I boughtseeds and I still have a ton
left right.
It's like you buy them once aquarter and then you've got them
for so long and it's theeasiest thing to incorporate
into your meals because it'sjust a little sprinkle, sprinkle
(08:16):
.
Okay, the next thing I want tosuggest for you is that if you
are not currently using extravirgin olive oil, if that's not
something you have in your home,I would definitely pick that up
.
We aren't going to talk a wholelot about the kind of bad oils,
but suffice it to say thatanything that's overly processed
(08:37):
or refined, that's an oil orfat source that we want to
minimize, right?
So fats overall are good, yes,but if you're getting the
majority of your fats through,like the fried Oreos at the fair
or french fries or anythingthat is well fried or anything
(09:02):
that is well fried I can't sayit again, I guess fried, overly
processed or some of these oilsthat are, just they're cooked at
a temperature that is abovekind of the recommended
temperature for them and itmakes those oils go rancid.
Rancid sounds dramatic, but allof that means that those types
of overly processed oils have a.
(09:22):
They're more inflammatory, theyhave more omega-6 fatty acids
than omega-3, and generallywe're really aiming to
incorporate those omega-3 fattyacids because we need more of
them than omega-6.
So, as we get ready to wrap up,I'll just run through a couple
of quick options for you again,because maybe what you're going
(09:44):
to do this week is go ahead andgrab a full fat yogurt.
You're going to put some chiaseeds on it.
Put some other seeds on it.
That'll be a great way to agreat thing to incorporate into
your breakfast.
Maybe you don't normally havesalmon, but you love salmon.
Great, let's get that on themenu for dinner this week.
Maybe you're going to hard boilsome eggs so that each morning
(10:06):
you just super quick, instead ofopting for your like processed
protein bar, you can incorporatesome of those eggs in easily.
Maybe add avocado at that timetoo.
And then, just coming back toone of these snack mixes, trail
mixes whether you make ityourself, you buy it pre-done,
it's such an easy way to avoidthose more or potentially overly
(10:30):
processed snacks and feel like,hey, I'm getting in my good
fats.
This is holding me over to mynext meal because these fats are
helping me to feel satiated.
So that's what I've got for youtoday.
I hope that was helpful.
I hope that kind of got yourgears turning.
If you are still feeling likedang.
(10:51):
I mean, that makes sense,bridget, but where do I start?
How do I actually know ifincorporating fats is the thing
that could kind of move theneedle here?
I would invite you to go toimhormonalcom slash apply or
click on the link in the shownotes.
Here you can share someinformation with me about your
hormone health goals and thenpick a time for us to have your
(11:15):
free strategy call where we cantalk more about what might work
specifically for you and get youcloser and closer and closer to
where you want to be with yourhormones.
So thank you, my friend, forlistening to this episode.
Share it with a friend if thiswas helpful for you, and I will
see you on Tuesday for a usuallong form episode.
(11:37):
All right, thanks.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
automatically in your feed.
No work needed on your side.
Let's put it on autopilot.
As always, I need to give youmy reminder that the information
I share with you here is foreducational purposes only, and
(11:59):
it should not be used as areplacement for medical advice
or diagnosis.
Now, if you are, on the otherhand, in the market for some
one-on-one support, then I wouldlove for you to take me up on
my offer for a free strategycall.
You can find these links andmore in the show notes.
All right, we'll see you on thenext one.
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