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Mastering Macros: All About Fats

When it comes to macros, we often hear all about carbs and protein – but fat? They’ve been been treated worse than Plankton every time Mr. Krabs foiled his plans to steal the Krabby Patty Formula…like the villain of nutrition. We’ve got low-fat everything. Fat-free foods. Diet culture screaming ” Avoid fat at all costs!”

And yet, the more we avoid fat, the more our hormones crash, our moods dip, and our cravings spike.

What Fats Do – And Why Your Body Needs Them

Fat is not the villain. In fact, fat is essential for your overall health and wellbeing. Here’s what fats help with:

  1. Fats Build Your Cells
    • Imagine your body is made up of millions of tiny houses ( cells). The walls of those houses are made from fat.
    • Healthy fats = strong, flexible energized cells
    • Junk fats = stiff, inflamed, low energy cells
    • Good fats build stronger, healthier cells.
  2. Fats Help Your Body Make Hormones
    • Your hormones – your energy, mood, sleep, metabolism, and stress response – cannot be made without fat.
    • No fat = hormonal chaos
    • Healthy fat = hormonal stability
  3. Fats Help Your Body Absorb Vitamins
    • Vitamins A, D, E, and K are fat-soluble, meaning they only work when fat is present.
    • No fat = wasted nutrients
  4. Fats Protect Your Organs
    • Think of fat like a pillow – cushioning your organs and keeping them safe.
  5. Fats Regulate Your Body Temperature
    • Healthy levels of fat work like natural insulation.
    • Low fat = constantly cold
    • Balanced Fat = comfortable warmth and energy
  6. Fats keep you full and reduce cravings
    • Low fat meals leave you hungry right after you eat.
    • Balanced fat meals stabilize appetite and blood sugar.
    • Fat calms your hunger.
  7. Fats Support Your Brain and Nervous System
    • Your brain is ~60% fat.
    • Your nerves are coated in fat.
    • Too little fat = brain fog, low mood, and poor focus.
    • Healthy amounts of fat = clarity, calmness, and sharp thinking.
    • Your mind literally depends on fat.
  8. Fats help your body manage stress
    • Healthy fats support cortisol regulation and reduces inflammation.
    • Meaning the help your body stay calm and steady

What Counts as Healthy or ‘Junk’ Fat?

Healthy Fats v. Junk Fats

Healthy Fats ( Your body LOVES these)

These support hormones, brain health, inflammation, energy, mood, and metabolism:

  • Avocado
  • Olive oil
  • Nuts and Seeds
  • Salmon, sardines, and trout ( omega-3)
  • Whole eggs
  • Grass-fed meats
  • Chia, flax, and hemp
  • Nut butters

Saturated Fats ( Fine in moderation)

These are not “bad.” They just need balance.

  • Butter
  • Cheese
  • Coconut Oil
  • Red Meat

When they come from whole foods and you eat them in reasonable amounts, they’re not a problem

Junk Fats ( This is the real issue)

When we say “junk fats” we’re talking about TWO things at the same time:

  1. The wrong type of fat:
    • Trans fats – these are industrial, artificial fats that hurt the body.
    • Found in:
      • Fried fast food
      • Store bought pastries
      • Cheap baked good
      • Processed snack cakes
      • Hydrogenated oils
      • Some margerines
    • These increase inflammation, disrupt hormones, and hurt the heart
  2. The wrong source of fat:
    • Even a good fat becomes harmful when it’s:
      • Over-heated
      • Fried in cheap oil
      • Processed
      • Oxidized
      • Mixed with additives
      • Coming from fast-food frying oils
    • Example: Olive oil drizzled over a salad = healthy
    • Olive Oil deep-fried at high heat = damaged and inflammatory
    • Example: peanuts in their natural form or peanut butter without hydrogenated oils = good
    • Peanut butter with hydrogenated oils and sugar = junk
    • So “junk fats” = inflammatory fats + processed sources of fat that burden your cells instead of nourishing them.

How Much Fat Do We Actually Need?

Fat is more calorie dense than carbs and protein coming in at 9 calories per gram, but that doesn’t mean you should avoid it.

Most women thrive on 20-35% of your daily calories coming from healthy fats.

Example: If you consume 2000 calories per day:

  • 20% = ~44g fat
  • 35% = ~78g fat

If you’re strength training, rebuilding muscle, or working on hormone balance stick to the higher end. If you’re more sedentary the lower end is fine, just pay attention to how your body is feeling through out the day and adjust if/when necessary.

Powerful Whole-Food Fat Sources to Add to Your Plate

  • Avocado
  • Extra – Virgin Olive Oil
  • Fatty Fish
  • Nuts and Seeds
  • Nut Butters
  • Whole Eggs
  • Full-fat Greek Yogurt
  • Coconut Oil
  • Dark Chocolate (70%)

How to Add Healthy Fat without Overthinking It

  • Add avocado to salads, wraps, bowls
  • Cook with small amounts of oils
  • Snack on nuts or seed ( be mindful of your portions)
  • Pair fats with a protein and fiber source for steady energy
  • Add salmon, eggs, or yogurt into weekly
  • Use nut butters mindfully ( 1 tablespoon goes a long way)

Here’s the Bottom Line

Healthy fats aren’t the enemy – they are essential to your healing, your energy, your hormones, your glow, and your longevity.

They help you think clearly, feel steady, stay satisfied, move with intention, and show up as your highest self.

Honor your body with foods that support your transformation – not sabotage it.

It is with all the peace, love, and light I wish you well on your journey.

Carlita Blair

Total Trinity Transformation

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