155: Fat Cells and their link to Insulin Resistance

This episode dives deep into what fat cells actually do, why we have them, and how they play a huge role in health, energy, and the development of insulin resistance. The discussion is practical and focused on helping you understand that fat cells, insulin, and the kinds of foods we eat are tightly linked to our energy, confidence, and overall wellbeing—all without restrictive diets or hours at the gym.​

• Podcast Rebranding Announcement

  • New name: “Nutrition Prescription: Wellness vs Medications” to reflect a focus on overall health, not just weight loss.​

  •  Coming in mid-November.​

• Why Fat Cells Exist

  • Fat’s main job is energy storage, but it’s vital to the body for many other functions.​

  • Every cell membrane uses fat; cholesterol is crucial for brain and body health.​

• How Fat Gets Into Fat Cells

  • Glucose from food (especially high in plant foods and processed foods) raises blood sugar and triggers insulin release.​

  • Insulin moves glucose into muscles and stores excess as fat (triglycerides) in fat cells.​

  • Processed foods spike glucose and insulin levels, making it easy to gain fat.​

  • Insulin’s Role

    • High insulin = fat storage mode; low insulin = fat burning mode.​

    • Eating frequently or choosing processed/man-made foods keeps insulin high, blocking fat burning and making you tired and overweight.​

  • Why Insulin Resistance Develops

    • Fat cells store as much as they can; when overstuffed, they become “resistant” and can’t take anymore, driving up insulin and leading toward type 2 diabetes.​

    • Genetics matter: Some people can make new fat cells; others fill the ones they have, eventually putting fat around organs, which is dangerous.​

  • Hidden Dangers: Thin Outside, Fat Inside

    • Even thin people can get insulin resistance (TOFI: Thin Outside, Fat Inside) if their few fat cells get overstuffed and start storing fat in organs.​

  • Fat Cells Are Hormone Factories

    • They make hormones like leptin (controls fullness), but too many fat cells cause “leptin resistance,” so the brain never gets the “I’m full” signal—leading to overeating.​

    • They also turn testosterone into estrogen (aromatase), increase inflammation (cytokines), and raise blood pressure (angiotensinogen).​

    • More fat cells equals more inflammation, estrogen, and higher blood pressure.​

  • The Problem with Standard Diets

    • Most modern diets promote carbohydrates (especially processed foods), which our bodies don’t need; we need protein, fat, vitamins, minerals, and water—not extra glucose.​

    • Eating whole foods—mainly meat, eggs, dairy, and seasonal fruits/vegetables—is the simplest healthy habit, especially from local or farmers’ markets.​

  • Tips for Healthy Fat Loss (Not Just Weight Loss)

    • The key is to lose fat but keep muscle: eat more protein and fewer carbs, avoid processed foods, and lower insulin so your body burns fat, not muscle.​

  • Simple Actions 

    • Focus on whole foods: meat, eggs, Greek yogurt, cottage cheese, some fruits and vegetables (especially those above ground), and avoid processed snacks.​

    • Limit carbohydrate-rich foods, especially those from processed and man-made sources.​

    • Practice time-restricted eating or intermittent fasting to lower insulin and give your body time to burn stored fat.​

    • Prioritize strength by eating enough protein to maintain muscle mass as you lose fat.​

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    Featured Call-to-Action

    • Stay tuned for the podcast’s new name and branding!

    • Consider joining the “Thrive Naturally Transformation” course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​

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        Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.