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Why You Need Fat for Fertility

fat fertility health hormones

FERTILITY REQUIRES FAT

Fat isn't just there to keep us warm, it's metabolically active tissue.

"Fat is an essential source of good health hormones; the hormones produced in fat are highly active." - Dr. Ray Peat

Fat produces Estrogen, which helps trigger ovulation and also prepares the uterus for implantation. These are things we need for a successful pregnancy.

Fat = Stored Energy. But this stored energy is VERY important!

Our fat cells make a hormone called Leptin, also known as "The Hunger Hormone." Leptin also acts as a signal for low energy availability. Which can signal danger and survival to the brain and other organs.

Leptin helps regulate Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH), and is influential maturing our eggs. Sufficient Leptin levels are associated with more regulated menstrual cycles and ovulation, and better levels of hormones like Estrogen, Progesterone, and ovulatory Luteinizing Hormone (LH).  

What percentage of body fat is best for fertility? It might be more than you think.

26-28% body fat seems for mature women is required for ovulatory cycles.

Too little body fat isn't good for fertility. But too much of a good thing isn't good either. A high percentage of body fat can mean excess Leptin and excess Estrogen through aromatization. Too little or too much can also cause issues with Estrogen metabolism, Sex-Hormone-Binding Globulin, and poor temperature control.

The types of fats we consume are very important for fertility. This ratio of fatty acids in the body might be even more important than body fat percentage.

The kinds we eat correlate to the types of fat in our body. If we consume more PUFAs (polyunsaturated fatty acids) we will have more of this in our tissues. Excess PUFAs are metabolically destructive, anti-thyroid, and estrogenic, which are counter to fertility.

Saturated fats are very important for protecting, maintaining the integrity of our eggs, and actually make up a high percentage of the fats in our eggs.

Saturated fats also contain Cholesterol, which you need to make most of the hormones we need for vibrant fertility and a healthy pregnancy.

*Cholesterol is required for making:

〰 Cortisol

〰 Pregnenolone

〰 DHEA

〰 Estrogen

〰 Progesterone

〰 Testosterone

〰 And others!

*You can get saturated fats from:

〰 Eggs

〰 Meat

〰 Shellfish

〰 Butter

〰 Organ meats

〰 Coconut oil

〰 And others

White fat (WAT) is literally stored fat, extra calories and energy stored for later.

Brown fat (BAT) contains more mitochondria, is more metabolically active, more thermogenic (heat producing & energy burning using carbs & fat), and can be easily activated by the sympathetic nervous system (fight or flight).

Brown fat supports metabolic function, healthy fat levels, and blood sugar regulation. Increasing brown fat may support fertility too.

Women with PCOS (polycystic ovarian syndrome) tend to have less brown fat compared to women without PCOS.

*Tips for supporting healthy fat levels in the body:

〰 Eat at a food frequency that makes sense for your body

〰 Exercise (not too much, not too little)

〰 Incorporate strength training, which promotes the creation of muscle, the most metabolically active tissue.

〰 Ditch the industrialized vegetable and seed oils oils like canola, safflower, rapeseed, cottonseed, corn, soy, margarine, etc.

〰 Add foods that contain more fertility-supportive fats like eggs, meat, bone broth, shellfish, fish, butter, ghee, tallow, lard, coconut, olive, avocado oils, etc.

❔How do you like to get fat in your diet?

___

Not medical advice.

References:

Holst, J.P. Soldin, O.P. Guo, T. Soldin, S.J. (2004). Steroid hormones: relevance and measurement in the clinical laboratory. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3636985/#:~:text=The%20steroids%20that%20are%20made,and%20the%20gonads%20%5B1%5D..

Peat, R. (2007). Cholesterol, longevity, intelligence, and health. Retrieved from:http://raypeat.com/articles/articles/cholesterol-longevity.shtml.

Peat, R. (2007). Suitable Fats, Unsuitable Fats: Issues in Nutrition. Retrieved from: https://raypeat.com/articles/articles/unsuitablefats.shtml.

Peat, R. (2009). Fats and degeneration. Retrieved from: https://raypeat.com/articles/articles/fats-degeneration3.shtml.

Robbins, M. (2013). Magnesium supports the Adrenals & Thyroid…. Retrieved from: https://therootcauseprotocol.com/magnesium-supports-the-adrenals-thyroid/.

Rubin. R. Rubin, R. (2014). Saturated Fact. Retrieved from: https://eastwesthealing.com/wp-content/uploads/edd/2016/04/Saturated-Fact-Final-PDF.pdf.

Tortora, G.J. Derrickson, B. (2015). Introduction to the Human Body: The Essentials of Anatomy and Physiology. John Wiley & Sons.

Peat, R. (1997). From PMS to Menopause. Eugene, OR.

 

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. While the owner of this website tries to keep the information up to date, there may be things that are out-of-date and out of their control.