Why Healthy Fats Are the Missing Link to Glowing Skin, Balanced Hormones & Lasting Energy
Just in case there’s any confusion… fat does not make you fat. If anything, it makes you glow.
Healthy fats are the foundation of our skin, brain, nervous system, and hormone health. Every single cell in your body is wrapped in a membrane made largely of fat – both protecting and allowing your cells to carry out their vital functions. Without enough quality fats, your body struggles to absorb key vitamins, regulate inflammation, and maintain a stable metabolism (which means not eating enough fat might actually make it harder to burn fat!).
When you start giving your body the right fats, you feel it: steadier energy, glowing skin, better focus, and balanced hormones.
Some of the benefits of eating enough healthy fats:
Deep cellular hydration and glowing skin
Better absorption of fat-soluble vitamins (A, D, E, K)
Improved hormone balance and fertility
Enhanced focus and brain function
Reduced sugar cravings and improved satiety
Healthy vs. Unhealthy Fats
Not all fats are created equal – what matters most is the quality and structure of the fat you’re consuming.
Healthy Fats (the ones to prioritise)
Monounsaturated fats: Found in olive oil, avocados, almonds, hazelnuts. These support heart health and reduce inflammation. Fun fact: they’re liquid at room temperature.
Polyunsaturated fats: Found in fatty fish (like salmon and sardines), walnuts, flaxseeds, chia seeds. These provide omega-3 and omega-6 fatty acids, essential for brain, skin, and joint health. Also liquid at room temperature.
Natural saturated fats: From grass-fed butter, ghee, coconut oil, and whole-food sources like eggs. In moderation, these help stabilise hormones and promote satiety. These fats are solid at room temperature – a clue to their structure.
Fats to Limit or Avoid
Trans fats (partially hydrogenated oils): These artificially processed fats are found in some margarine, fried foods, and packaged snacks. They raise “bad” LDL cholesterol, lower “good” HDL cholesterol, promote inflammation, increase the risk of heart disease, and can even interfere with insulin sensitivity. They’re the one type of fat we truly don’t need in the diet.
A quick note on seed oils – this is a complex and often polarising topic. While the research continues to evolve, the key takeaway is that seed oils are often over-demonised; however, quality and processing do matter in the holistic context of health. Cold-pressed, minimally refined oils (such as extra virgin olive oil) support a more nutrient-rich, anti-inflammatory approach to eating.
Fats from Whole Foods
Wholefood fat sources are ideal because they deliver nutrients, fibre, and antioxidants alongside healthy fats. Think:
Avocado
Nuts and seeds (especially walnuts, flaxseeds, and chia)
Oily fish (salmon, sardines, mackerel)
Olives
Eggs
These foods provide a balanced fat profile while offering additional benefits for the gut, heart, and skin.
So, Where Does Olive Oil Fit In?
Olive oil – particularly extra virgin olive oil (EVOO) – is one of the most researched and health-supportive fats on the planet. But not all olive oils are equal.
The secret is in the processing. It’s not just about minimal processing, but about thoughtful processing – harvesting olives at peak ripeness, pressing them immediately to prevent oxidation, and cold-pressing to retain delicate nutrients.
The most notable and beneficial nutrient that can be found in high quality EVOO is polyphenols. Polyphenols are naturally occurring antioxidants, the compounds that neutralise free radicals (molecules that drive inflammation and cause cell damage, contributing to skin flare-ups, cognitive issues, and aging). Polyphenols give high-quality EVOO its distinctive peppery taste and its powerful health benefits.
High-polyphenol olive oil has been shown to:
Protect cells from oxidative stress
Reduce inflammation
Support cardiovascular health
Improve lipid (cholesterol) balance
Promote healthy ageing and longevity
IMPORTANT TIP: Always store your EVOO in an airtight, dark bottle and keep it in a cool, dry place to preserve its nutrients, flavour, and antioxidant content (sorry to everyone with Maison Balzac’s olive bottle).
I’ve recently been using high-polyphenol extra virgin olive oils that are independently lab-tested and sourced from small producers across Italy and Australia. Bottega 1900’s range is the first of its kind in Australia – a specialty collection of the highest quality, high-polyphenol EVOOs that truly deliver the therapeutic benefits the research points to.
I use it daily – in cooking, drizzled over meals, a spoonful in my morning routine, and even my skincare! I’ve noticed such a difference in both taste and how I feel.
If you’d like to experience it for yourself, you can use my code BWELLNESS5 at checkout at Bottega 1900.