'
Let’s please call them lipids (a more accurate term) rather, as so many of us have an unhappy association with the word fat.  Lipids play a vital role in our bodies so ensuring we have plenty of the right kind of lipids helps with our overall nutrition and fertility. 

Here are some ideal choices:


  • Coconut oil,
  • Butter (grass fed butter, Kerrygold brand, Organic Pastures Butter- available online in Colorado),
  • Ghee,
  • Avocado oil,
  • Olive oil (low heat only.)

Eat foods that contain good fats like avocados, raw or soaked and dried nuts (I’ll tell you how to do this in the resources section), ideal portion sized natural fats in high quality meat (see next section), dark chocolate (85% or more is best), whole pasture raised eggs, seeds, and small amounts of full fat dairy (preferably raw, fermented or aged, more to come in the dairy section on this.)

Why are lipids so important? 

Lipids are extraordinarily important in hormone transfer, they help hormones get in and out of cells thus controlling cellular production and communication and regulating hormone levels. Lipids provide the building blocks for cell structure. Eating healthy lipids will improve your fertility , as a bonus the appearance of your hair, skin and nails will improve as well. Your insulin will be in a more balanced state and your other hormones will be able to better communicate with one another.

I do not think limiting or monitoring fat intake is helpful, lipids are essential and helpful to our bodies. I do not however, ever recommend any type of diets or “keto plans” that suggest downing several tablespoons of oils or loading up your beverages with a stick of butter. While these diets can result in significant weight loss for some people, they are not nutrient dense or nutrient diverse. While there is some valid science on these diets and weight loss, they are not good cell science and not so fertility friendly.


Virgin oils have not yet been exposed to heat, light or air, they have a low smoke point and should not be used at temperatures over 375 degrees. Refined oils like avocado oil or refined coconut oil can be used for roasting and at higher temperatures. **It is important to use refined oils that have been refined without chemicals and oils that are not polyunsaturated. ** See the guide at the end of the document for oil recommendations.
Oils like canola, sunflower, grapeseed and safflower oils should be strictly avoided.

Ready to learn more about your nutrition and how it’s affecting your fertility? Call today (303) 248-3481 to schedule an appointment. We can tailor a diet specifically for you, and your body’s unique needs.