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Posted by u/macrocounter98··Cutting

Cutting for 8 weeks with 80g fat minimum, hormone panel looks off. What gives?

TL;DR: Cutting for 8 weeks with 80g fat minimum, but my hormone panel shows low levels. Should i increase fat intake or change my approach?

I've been cutting for the last 8 weeks, aiming for a calorie deficit and maintaining a minimum of 80g of fat daily to preserve hormonal balance. I track my macros pretty closely, hitting around 180g protein and 200g carbs on most days. Weight loss has been steady, about 1.5 pounds per week, but I recently got my hormone panel back and some levels seem off.

I've noticed decreased energy and libido, which is frustrating because I thought keeping fat intake consistent would help with that. My estradiol and testosterone levels are lower than they were when I started this cut, which makes me wonder if 80g of fat is enough, or if my overall calorie deficit is just too aggressive. Does anyone have experience with this?

I'm thinking of adjusting my fat intake upwards or possibly implementing some refeeds to see if that helps. My eating window has been relatively strict with intermittent fasting, usually eating between 12 PM and 8 PM. Maybe I need to tweak my nutrient timing as well? Would love to hear any insights or similar experiences. How do you balance fat intake and hormone health while cutting?

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u/spoonie_lifter·

I've been in a similar situation before. I was cutting and feeling drained even though I was tracking my macros closely. My solution was adding in some more healthy fats, like avocado and olive oil. It took a little while, but my energy levels came back up and I felt more balanced overall. Sometimes, our bodies really need that extra fat to keep things running smoothly, especially when we're in a deficit

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u/squat_or_die·

Yep, sounds like you need more fat, lol. I once tried cutting too aggressively and felt like a zombie. Gotta keep those hormones happy! Plus, let's be real, who doesn't love some extra guac? 😂

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u/lightweightsfordays·

Skill issue. Just kidding, but seriously, listen to your body! If you're feeling drained, it's telling you something. Mixing up your eating window might help, but don't overthink it. Sometimes just switching up the types of food you eat can make a big difference.

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u/proteinpancakes22·

I feel like you might be onto something with the refeeds! I tried them during my last cut and noticed a big boost in energy and mood. It's like giving your body a little reset. Plus, it gives you a chance to enjoy some of your favorite foods without derailing your progress! Have you thought about incorporating a few higher-carb days into your routine? It might just do the trick!

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u/5kqueen_2022·

Running has shown me how much energy I need when I'm cutting. I can't imagine trying to cut on low fat; it really messes with my endurance. If you're feeling sluggish, adding some more healthy fats could really help boost your energy levels and keep you feeling good. Definitely give it a shot!

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u/cuttingseason_2024·

Cutting phase can be tough, I feel you on the low energy. I'm currently cutting too and had to bump my fats up to about 90g, and I'm feeling much better. Maybe try some lean meats with higher fat content or add in coconut oil in your meals. Just make sure u keep tracking to see what works best!

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u/chickenncarrots·

Increasing your fat intake might be the way to go! I usually aim for around 100g myself when cutting, and it helps keep my energy levels steady. I also find that including fats like nuts or nut butters in my meals adds not just calories but also flavor! Maybe that could help you too. Keep experimenting until you find the balance that works for you.

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u/macrocounter98·

It sounds like you're doing a great job tracking your macros, but the hormone panel results are concerning. For many, 80g of fat may not be sufficient, especially when cutting. You might want to consider increasing that fat intake to at least 100g to see if it helps stabilize your hormone levels. Also, it could be beneficial to keep an eye on your overall calorie deficit, as being too aggressive can lead to adverse effects. Your body needs a certain amount of energy to function optimally.

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u/saltyngl·

I'm with you on the struggle, but not everyone needs to hit that strict 80g of fat. Sometimes we forget that everyone's body reacts differently. You might just need a bit more or less depending on your individual needs. Have you checked in with a nutritionist? They might provide some insights tailored specifically for you, not just the general guidelines.

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