Do We Actually Need Fat for Healthy Skin?

Short answer? Yes.

Your skin barrier is made up largely of lipids, which means your skin literally relies on fat to function properly.

For years, women were convinced that butter, egg yolks, red meat, and nourishing animal fats were the problem. Meanwhile, in the treatment room, I constantly see women trying to heal their skin while completely undernourishing their bodies.

Low-fat everything.
Dry salads.
Protein bars.
Egg white breakfasts.

Seed oil spray over butter because it’s “low calorie.”

And then wondering why their skin feels:
• reactive
• dry
• inflamed
• hormonally unstable
• “stuck”

Your hormones rely on fat too. Healthy fats help support hormone production, skin barrier function, nutrient absorption, and overall skin repair.

No, this doesn’t mean processed junk food heals your skin.

But I do believe healthy skin is built through nourishment — not fear of food.

Foods like:
• butter
• egg yolks
• grass-fed beef
• raw dairy
• bone broth

provide the body with the building blocks it needs to support healthy skin from within.

And honestly? Your skin can usually tell when your body is underfed. I always say: feed your skin what it’s made of. That healthy glow we’re all chasing? A lot of that is healthy oil production.  🤍

If your skin barrier already feels compromised, irritated, or depleted, I also love pairing a nourishment-first approach with barrier-supportive skincare like Osmosis Rescue Serum to help support repair topically as well.

Healthy skin starts with support — inside and out.