Healthy Fats & Ovulation: Why Timing Your Fats Matters for Fertility (Plus 3 Holiday Fat Bomb Recipes!)

By: Dr. Alyssa McPeak

If you’re trying to get pregnant, you’ve probably heard that what you eat can make a big difference in your hormones. But one of the most overlooked nutrients for fertility is fat—not just any fat, but the right kinds at the right times in your cycle.

This is where cycle syncing becomes powerful. By timing the types of fats you eat to your hormonal shifts throughout your cycle, you can support steady hormone production, reduce inflammation, and boost ovulation naturally.

Let’s break it down.

Why Healthy Fats Are Essential for Ovulation

Hormones are literally made from fat. Your body uses cholesterol and fatty acids to produce estrogen, progesterone, and other reproductive hormones. Without enough high-quality fat:

• Ovulation may be delayed or absent

• Progesterone may stay low

• Estrogen becomes harder to regulate

• PMS, inflammation, blood sugar swings become more common

• Your cycle becomes irregular

Healthy fats stabilize your blood sugar (hello, fewer cravings!), support healthy cervical mucus, balance mood, and fuel your brain—an important piece in reducing stress hormones that compete with fertility hormones.

Cycle Syncing Your Fats: Eat the Right Fats at the Right Time

🔴 Menstrual Phase (Days 1–5): Nourish + Reduce Inflammation

Your hormones are at their lowest. Focus on anti-inflammatory fats.

Best fats:

• Extra virgin olive oil

• Avocado

• Flax oil + ground flax

• Walnuts

• Chia seeds

These support gentle detoxification and help rebuild the nutrient stores your body uses to prepare for ovulation.

🌱 Follicular Phase (Days 6–12): Build Healthy Estrogen

Estrogen is rising and you’re prepping to ovulate.

Best fats:

• Avocado

• Pumpkin seeds

• Hemp seeds

• Light, energizing fats like MCT oil

These support estrogen production without bogging you down.

🌸 Ovulatory Phase (Days 13–16): Anti-Inflammatory + Antioxidant-Rich Fats

Your body is working HARD to release an egg—keep inflammation low to support a strong, healthy ovulation.

Best fats:

• Omega-3 rich fats: salmon, sardines, chia, flax

• Avocado

• Olive oil

Anti-inflammatory fats help stabilize estrogen and support cervical fluid during ovulation.

🌙 Luteal Phase (Days 17–28): Boost Progesterone + Keep Blood Sugar Stable

Progesterone needs cholesterol to be made—this is the perfect time for richer, warming fats.

Best fats:

• Grass-fed butter or ghee

• Coconut oil

• Almonds, pecans, cashews

• Tahini

• Egg yolks (unless avoiding)

These fats help reduce cravings, support satiety, and stabilize mood in the days leading up to your period.

Fats to Avoid When Supporting Fertility

These fats increase inflammation, disrupt hormone receptors, and interfere with ovulation:

🚫 Vegetable + Seed Oils

• Canola

• Soybean

• Corn

• Cottonseed

• Sunflower

• Safflower

• Peanut

• Grapeseed

These oils oxidize easily and create inflammation in the ovaries, thyroid, and gut.

🚫 Trans Fats

Found in:

• Packaged baked goods

• Fried foods

• Margarine

• Shelf-stable processed foods

They are strongly linked to anovulatory cycles in research.

🚫 Low-fat or “diet” foods

Your hormones need fat—don’t deprive them!

Holiday Fat Bombs: A Fertility-Friendly Way to Eat More Healthy Fats

Fat bombs are one of my favorite ways to help women get more high-quality fats without feeling like they’re “dieting” or restricting. They stabilize blood sugar, satisfy cravings, and support hormone production.

Here are 3 holiday-inspired fat bomb recipes that taste indulgent but fully support your fertility.

1. Gingerbread Cookie Dough Fat Bombs

Ingredients:

• ½ cup coconut oil, softened

• ½ cup almond butter

• 2 tbsp maple syrup

• 1 tsp vanilla

• 1 tsp cinnamon

• ½ tsp ginger

• ¼ tsp nutmeg

• Pinch of sea salt

Instructions:

1. Mix all ingredients in a bowl until smooth.

2. Scoop into small balls or press into silicone molds.

3. Freeze 20–30 minutes until firm.

4. Store in freezer and enjoy during your luteal phase or anytime you need a hormone-balancing treat.

2. Peppermint Hot Cocoa Fat Bombs

Ingredients:

• ½ cup coconut oil

• ½ cup cocoa powder

• 3 tbsp honey or maple syrup

• 1 tsp peppermint extract

• ¼ tsp vanilla

• Pinch sea salt

Instructions:

1. Melt coconut oil on low heat.

2. Whisk in cocoa, sweetener, vanilla, and peppermint.

3. Pour into mini muffin liners or molds.

4. Freeze until solid.

Perfect for the ovulatory or luteal phase—rich in minerals & antioxidants.

3. Cranberry Orange Cashew Fat Bombs

Ingredients:

• 1 cup raw cashews (soaked 30 minutes)

• ¼ cup coconut oil

• Zest of one orange

• 2 tbsp honey

• 2 tbsp chopped dried cranberries (unsweetened if possible)

• Pinch sea salt

Instructions:

1. Blend cashews, coconut oil, honey, and orange zest until creamy.

2. Stir in chopped cranberries.

3. Spoon into small molds and freeze.

4. Store chilled.

Bright, citrusy, and perfect for follicular or ovulatory phases!

Support Your Fertility with Food, Not Confusion

Healthy fats are one of the easiest, most powerful ways to support a healthy cycle and strong ovulation. When you pair the right foods with the right time in your cycle, you give your body the exact raw materials it needs to make hormones naturally.

If you want to dive deeper into cycle syncing, eating for fertility, and exactly what to eat through your entire cycle, check out my online resources at Find Your Fertility.

Your hormones are talking—let’s help you listen. 💛