10 signs you may need more dietary fat

Feeling like you are doing “everything right” but still battling cravings, brain fog, dry skin, or energy crashes is frustrating.

A common pattern is that people cut fat aggressively, lean on “heart healthy” low fat foods, and quietly replace those calories with starches and sugar. The result can be a diet that looks clean on paper but feels unstable in real life.

This article follows the unique framing from the video “10 Signs You NEED To Eat MORE FAT”. The core idea is simple but provocative: many modern problems blamed on fat are actually consequences of eating too many carbohydrates and not enough of the right fats, especially after decades of public guidance that pushed low fat eating.

The discussion centers on four fat related nutrients, EPA, DHA, saturated fat, monounsaturated fat, plus cholesterol as a critical companion molecule. You will see how this perspective links those fats to cell membranes, signaling, hormones, mood, immune resilience, eye function, and stable energy.

Important: If you have diabetes, heart disease, gallbladder disease, pancreatitis history, very high triglycerides, or you take blood thinners, talk with your clinician before making major diet changes or adding fish oil. Personalized guidance matters.

Why “eat less fat” can feel like a dead end

For decades, mainstream advice has often framed carbohydrates as the “foundation” of the diet and fat as something to keep under tight control. In the video’s telling, that message did not just influence food choices, it reshaped how people interpret symptoms. Hunger becomes a willpower problem. Mood swings become “stress.” Dry skin becomes a cosmetic issue.

This viewpoint argues that the bigger issue is metabolic: when fat is restricted, many people automatically replace calories with refined or frequent carbohydrate intake, which can amplify blood sugar swings, cravings, and energy crashes.

There is also a historical argument in the video that is worth understanding because it shapes the tone: the speaker suggests that early health harms were not caused by traditional fats, but by altered industrial fats, including hydrogenated fats and certain refined seed oils, followed by a broad “fat phobia” that painted all fats with the same brush.

You do not have to agree with every rhetorical flourish to take the practical point seriously: if your diet is very low in fat, and you feel persistently unsatisfied or unstable, it may be worth auditing how much fat you are truly eating and what types.

The 4 fats this approach prioritizes (and why)

The video organizes the conversation around specific fats and what they do in the body. It keeps returning to one theme: cell membranes.

Membranes are not just passive wrappers. They are active signaling platforms. This matters a lot in the brain, where signaling and communication are the job.

EPA and DHA, the omega 3s emphasized in the video

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long chain omega 3 fatty acids found mainly in fatty fish and fish oil.

This framing highlights EPA and DHA as anti inflammatory and pro signaling fats. They are described as supporting skin hydration, mood related neurotransmitters, hormone producing glands, immune cell regulation, joint comfort, mitochondria function, and the retina.

Research supports that omega 3s play roles in triglyceride lowering and cardiovascular risk management, and they have anti inflammatory effects in many contexts. The NIH Office of Dietary Supplements has a clear overview of omega 3 functions and food sources hereTrusted Source.

Saturated fat and monounsaturated fat as “stable fuel” and structure

The video treats saturated fatty acids (SFA) and monounsaturated fatty acids (MUFA) as foundational fats for daily energy, satiety, and stable blood sugar.

It also emphasizes structure: saturated fat is portrayed as supporting protective barriers (like skin) and stable membranes, while MUFAs are linked to improved circulation and oxidative stress reduction.

From a broader research perspective, replacing saturated fat with unsaturated fats can improve certain blood lipid markers, and dietary patterns like the Mediterranean diet emphasize MUFAs, especially from olive oil. The American Heart Association summarizes evidence on dietary fats and cardiovascular health hereTrusted Source.

Cholesterol as a “brain and hormone” molecule, not just a lab number

Cholesterol is described in the video as essential for membrane stability, vitamin D production, and hormone building blocks, including sex hormones and cortisol.

It also links cholesterol to neurotransmitters like serotonin and dopamine, and suggests very low cholesterol may be associated with mood and cognitive issues.

Cholesterol is indeed a critical structural molecule in cell membranes and a precursor for steroid hormones and bile acids. For a mainstream overview of cholesterol’s role in the body, see the NIH MedlinePlus explanation hereTrusted Source.

10 signs you may need more fat, explained

These are the 10 signs presented in the video, with the specific fat types the speaker ties to each symptom. Think of them as prompts for reflection, not as a diagnosis.

1) Dry, flaky skin and brittle or thinning hair

Dry skin and fragile hair can have many causes, including harsh skincare, thyroid issues, nutrient deficiencies, and low overall calorie intake.

The video’s angle is that insufficient intake of EPA, DHA, saturated fat, MUFAs, and cholesterol can reduce skin hydration, weaken barrier function, and affect hair follicles. EPA and DHA are highlighted for membrane fluidity and inflammation reduction. Saturated fat is framed as supporting a protective skin barrier and keratin related processes. MUFAs are linked to sebum production and elasticity.

A practical takeaway is to look at whether you are consistently including fatty fish, eggs, olive oil, avocado, or other whole food fats, rather than relying on very low fat meals.

Pro Tip: If your skin is dry and you also have frequent energy crashes or intense cravings, consider tracking a week of meals. Many people are surprised to find they are eating “low fat” even when they do not mean to.

2) Hormonal imbalances, irregular periods, fatigue, lower libido

Hormones are made from building blocks, and dietary fat plays a role in providing raw materials and supporting normal physiology.

This perspective emphasizes saturated fat and cholesterol as key precursors for steroid hormones, including testosterone and estrogen, and it links low fat diets to irregular periods, fatigue, and decreased libido. MUFAs are described as supporting hormone receptor function, which is another way of saying the body’s cells can respond properly to hormonal signals.

EPA and DHA are framed as supporting hormonal balance indirectly by lowering inflammation in hormone producing glands like the adrenal glands and thyroid.

If you suspect hormonal issues, it is reasonable to discuss symptoms with a clinician. Diet can be supportive, but it is not the only factor.

3) Brain fog, reduced memory, anxiety, depression

The brain is energy hungry. The video calls it out as roughly 2 percent of body weight using about 20 percent of the body’s energy.

EPA and DHA are described as major structural components of brain cell membranes, with low levels linked to cognitive decline, poor memory, and anxiety. Saturated fat is portrayed as a stable, long lasting fuel that helps prevent energy fluctuations that can impair brain function. It also links saturated fat to myelin support, the fatty insulation around nerves that helps signals travel efficiently.

This topic has a research base worth acknowledging. DHA is an important structural fat in the brain and retina, and omega 3 status has been studied in relation to mood. The NIH omega 3 fact sheet reviews these roles and the state of evidence hereTrusted Source.

Did you know? DHA is highly concentrated in the retina, and the video notes that about 50 to 60 percent of the fatty acids in the retina’s light sensitive area are DHA, highlighting how central fat is to vision signaling.

4) Hunger and cravings

Constant hunger is not always about portion size. Sometimes it is about macronutrient composition.

The video’s claim is that saturated fat and MUFAs slow digestion, increase satiety, and reduce blood sugar swings because they do not spike glucose and insulin the way many refined carbohydrates do. EPA and DHA are framed as supporting insulin sensitivity by reducing inflammation.

This is a practical place to experiment. If breakfast is oatmeal and fruit and you are starving by 10 a.m., try a breakfast that includes eggs, full fat yogurt, salmon, or avocado and see whether your appetite becomes calmer.

5) Weak immune system and frequent infections

Immune function depends on many inputs, including sleep, stress, micronutrients, and underlying conditions.

This approach highlights EPA and DHA for regulating white blood cells and reducing chronic inflammation. Saturated fat is described as strengthening cell membranes, potentially making it harder for pathogens to enter cells. Cholesterol is tied to vitamin D production, and vitamin D is widely recognized as important for immune function. The NIH fact sheet on vitamin D reviews its immune related roles hereTrusted Source.

A useful lens is to ask, are you getting enough fat to absorb fat soluble nutrients and to support immune signaling, especially if you have been eating very low fat for months.

6) Joint pain or stiffness

Joint pain can come from overuse, injury, autoimmune disease, osteoarthritis, and many other causes.

The video focuses on inflammation. EPA and DHA are described as reducing inflammation and possibly reducing autoimmune driven joint issues by supporting gut and immune balance. Saturated and monounsaturated fats are also described as helping “lubricate” joints, especially when fats come from olives and avocado.

Omega 3s have been studied for inflammatory joint conditions, with mixed but sometimes promising findings depending on the condition and dose. If you have significant joint symptoms, professional evaluation is important.

7) Signs of low fat soluble vitamins (A, D, E, K)

Fat soluble vitamins are called “fat soluble” for a reason. They generally require dietary fat for absorption.

This perspective emphasizes that saturated fat and cholesterol help absorption of vitamins A, D, E, and K from the digestive tract into the bloodstream. Then MUFAs are described as supporting cellular uptake, moving nutrients from blood into cells.

Low status of these vitamins can show up in many ways. The video mentions examples like bone loss, weak immunity, and easy bruising.

If you take supplements but eat very low fat meals, it may be worth discussing with a clinician whether you are absorbing what you take.

8) Vision problems and dry eyes

Dry eyes and vision changes deserve careful evaluation, especially if sudden.

The video’s angle is nutrient delivery and structure. Saturated fat and cholesterol are tied to absorbing fat soluble vitamins important for eye health. MUFAs are linked to blood flow and oxidative stress reduction. DHA gets special emphasis because of its structural dominance in the retina, supporting the photoreceptors that convert light into electrical signals.

If you spend long hours on screens, also consider hydration, blink rate, and environmental factors, but do not ignore nutrition as part of the picture.

9) Energy swings and fatigue

This is one of the most distinctive metaphors in the video.

Fat is framed as a “log on the fire” that burns steadily for hours, while sugar and refined carbs are “kindling or gasoline” that burn hot and fast, followed by a crash.

Saturated and monounsaturated fats are described as the foundation of fuel for stable energy and mood. EPA and DHA are described as supporting mitochondria function, and the video emphasizes that mitochondria ultimately handle energy production even when lactate is involved after intense exercise.

What the research shows: Dietary patterns that reduce refined carbohydrates and emphasize unsaturated fats can improve glycemic control markers in some people, especially those with insulin resistance. The American Diabetes Association discusses evidence based nutrition patterns, including lower carbohydrate approaches, hereTrusted Source.

10) Insulin resistance or blood sugar issues

Insulin resistance is a major driver of cardiometabolic risk, and it often shows up as elevated fasting insulin, elevated triglycerides, abdominal weight gain, and post meal crashes.

The video’s argument is that saturated and monounsaturated fats improve insulin sensitivity by reducing reliance on glucose spikes for energy, and because fat does not directly trigger insulin the way carbohydrates do. EPA and DHA are described as reducing inflammation in fat cells, which may support better insulin signaling.

If you are using glucose lowering medications or insulin, do not make drastic carb reductions without medical supervision. Your medication needs may change.

Carbs vs fat: the video’s “Option A vs Option B” comparison

This is the video’s most provocative contrast: it claims there are no essential carbohydrates, and therefore no true carbohydrate deficiency signs, while fats are presented as essential in multiple forms.

That does not mean carbohydrates are automatically “bad” or that everyone should go extremely low carb. It means the video treats carbohydrates as optional and highly context dependent, while treating fats as foundational.

Here is the practical comparison embedded in the discussion.

Option A: Carb centered, low fat eating

Option B: Fat forward, lower carb eating

One key insight in the video is that your body can store fat easily but cannot store much carbohydrate. Excess carbohydrate can be converted into fat, and the body tends to store that fat largely as saturated and monounsaturated fats.

Macro ranges: USDA guidelines vs the video’s alternatives

The video lays out a clear comparison between standard USDA style ranges and alternative ranges drawn from communities focused on metabolic health, functional medicine, paleo thinking, and low carb high fat therapeutic diets.

This is not presented as one perfect macro prescription. Instead, it is presented as a set of ranges that shift based on goals.

The USDA style ranges mentioned

The critique is that these ranges assume a population that benefits from high carbohydrate intake, even though many people are sedentary and may not “need” that much carbohydrate.

The alternative macro ranges described in the video

The video breaks alternatives into four groups.

A useful way to use this information is to treat it as a menu of options. If you are doing well, you may not need dramatic changes. If you have clear blood sugar problems, you might discuss a lower carbohydrate strategy with a clinician and monitor labs.

Where to get these fats in real food

The video is not advocating “eat fat in isolation.” It is advocating specific fat rich foods that also come with protein, micronutrients, and culinary flexibility.

Here is the food list, organized the way the video explains it.

One of the more specific points in the video is the breakdown of MUFA sources. Olive oil is highlighted as about 75 percent MUFA, avocado about 74 percent, almond about 73 percent, and beef is pointed out as surprisingly high in MUFA, over 40 percent.

»MORE: If you want a simple one page tracker, create a “fat audit” checklist with three daily boxes: one for olive oil or avocado, one for eggs or full fat dairy, and one for fatty fish or fish oil. Use it for a week to see patterns.

Fish oil: when the video suggests supplementing, and how much

Food first is the theme. But the video makes a clear supplement suggestion for people who do not eat fatty fish regularly.

If you are not eating fatty fish three to four times per week, the video recommends considering fish oil at 2,000 to 3,000 milligrams of EPA plus DHA per day.

That is a specific target, and it is higher than what many casual fish oil users take. It is also a reason to be careful about quality and interactions.

Expert Q&A

Q: If I eat chia or flax, do I still need EPA and DHA?

A: Chia and flax provide ALA (alpha linolenic acid), a plant omega 3. The body can convert some ALA to EPA and DHA, but conversion is generally limited and varies person to person. If you do not eat fatty fish, discussing an EPA and DHA source with a clinician can be reasonable, especially if you have dry eyes, mood symptoms, or high triglycerides.

Jordan Mills, RD, Registered Dietitian (nutrition education)

How to increase fat without derailing your health goals

More fat does not have to mean “add fat to everything and hope.” The most helpful approach is structured and observable.

How to shift meals in a way that matches the video’s logic

A common mistake is increasing fat while keeping refined carbs high. That combination can overshoot calories quickly and may not improve metabolic markers.

Before vs after: what many people notice when fat goes up and refined carbs go down

Before (often low fat, higher carb, frequent snacks):

After (more fat from whole foods, fewer refined carbs):

These are tendencies, not promises. If you have a history of disordered eating, work with a qualified clinician before changing macros.

Expert Q&A

Q: Will eating more saturated fat automatically raise my cholesterol?

A: Saturated fat can raise LDL cholesterol in some people, but the response is highly individual and depends on the overall diet pattern, genetics, and metabolic health. If you want to try a higher fat approach, it is smart to check baseline labs and recheck after changes, ideally including triglycerides and HDL, then review results with your clinician.

Alyssa Chen, MD, Internal Medicine (general education)

Key Takeaways