How much fat should I eat for hormone health?

On Ep. 172, Nikkiey explains that the exact number depends on your phase. A cut sits toward the lower end of that 55 to 85 gram range, and maintenance sits higher. If you're going through menopause, she says your fat usually needs to come up a bit to support the hormonal shifts of this stage. In her menopause macro video, she points to natural whole food fats: avocados, olive oil, nuts and seeds, and fatty fish. She says these support estrogen, progesterone and testosterone production, along with joint health, mood and brain function.

Coming in under on fat isn't a harmless shortcut. Nikkiey puts it in calorie terms: 10 grams under is 90 calories, and 20 grams under is 180. On a 1,600-calorie day, that can drop you into the 1,400s or 1,500s, a deeper deficit than you probably should be in. Her guidance is to hit protein, carbs and fats, aiming for plus or minus five grams on each. That gives you some wiggle room without shortchanging your body.

Timing matters too. Nikkiey limits fats around workouts, roughly 10 grams or more of something like peanut butter, olive oil, avocado or a heavy, fat-dense meal. Fat has nine calories per gram and takes longer to digest. She says that slows your body's uptake of the carbs and protein that fuel your training and recovery.

If fatigue, mood swings or weight gain have you convinced this is just aging, Nikkiey disagrees. She ties those symptoms to hormones being out of balance, and she says nutrition is one of the strongest tools you have to support them. If you're dealing with menopause symptoms or a hormone-related condition, work with your doctor alongside your nutrition plan. The fix usually isn't more willpower. It's a plan that feeds you properly.