The Power of Fats for: Fuel, Fulfillment, and Flexibility
- Tamara Smith
- Nov 15
- 2 min read
For decades, women were told to fear fat—avoid it, cut it, and equate it with body fat. But here’s the truth: the fat you eat and the fat on your body are not the same thing!!
Dietary fats are an essential macronutrient, not a mistake. They provide slow, stable energy, support hormone production, protect your brain, and help you absorb vitamins A, D, E, and K.
When you eat a balanced meal that includes healthy fats, you stay full longer and experience steadier energy. That’s because fats slow digestion and keep blood sugar from swinging too high or too low. Meals that combine fat, protein, and fiber create calm, consistent energy rather than peaks and crashes.
Your body can use both carbohydrates and fats as fuel—this is called metabolic flexibility. Women generally feel best when they can easily switch between these two energy systems. But if you’ve eaten a mostly carb-dominant diet for years, your body may rely heavily on quick sugar energy and struggle to tap into stored fat for fuel.
Re-training your metabolism to use fat efficiently takes time and consistency: eating balanced meals, spacing snacks, getting regular movement, and including moderate amounts of healthy fats at each meal all help your body relearn this flexibility.
Think of fats as your body’s slow-burn fuel. They keep you satisfied, clear-headed, and hormonally balanced. Foods like avocado, olive oil, nuts, seeds, and fatty fish aren’t indulgences—they’re investments in energy stability and long-term health.
Challenge for This Week
Include a source of healthy fat—avocado, nuts, olive oil, or salmon—at each main meal.
Try at least one new fat source this week (like chia seeds, tahini, or flax oil).
Notice how your meals feel when they include fat—do you stay fuller longer, feel calmer, or have steadier focus?
For an in-depth look at how dietary fat and metabolic health interact, many women find value in Dr. Ben Bikman’s work in Why We Get Sick, which explores how fat intake, insulin resistance, and hormonal signals intertwine. I loved this book and recommend it to many of my clients.
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This article is part of the Strong, Balanced & Nourished series — simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.
Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.
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