Mirror, Mirror, Do I Look Fat? | Fat Won’t Make You Fat; Sugar Will (Episode 14)

When my friend “Kelly” texted me about decluttering her closet because so many clothes no longer fit, she added, “It’s time for a proper fitness plan.” I suggested carnivore. She was curious, especially about whether it helps with weight loss, but there was one hitch: “I love my bread though.”
That love of bread is more than just taste—it’s tradition, especially for those of us from Europe where bread is woven into the culture. But traditions can keep us locked into health patterns that don’t serve us.
This conversation reminded me that weight loss isn’t just about smaller pants—it’s about how we feel in our bodies, the health risks we carry, and the biological changes we go through, especially as women approach and pass menopause.

Before menopause, women tend to store fat on hips and thighs (subcutaneous fat) to support potential pregnancies. After menopause, hormonal changes make women more prone to visceral fat—stored deep in the abdomen, wrapped around organs.
This matters because visceral fat is metabolically active and harmful. Its cells enlarge rather than multiply, becoming distorted and damaging nearby tissues. This can lead to inflammation, organ stress, and even increase cancer risk when cells shift from oxygen-based energy production to fermentation.
Subcutaneous fat, in contrast, generally stays healthy and doesn’t carry the same disease risk.

Metabolic scientist Dr. Ben Bikman explains that insulin—the hormone that regulates blood sugar—also drives fat storage. If insulin levels are elevated, fat cells grow. No insulin spike, no fat growth, regardless of calories.
Dr. Paul Mason adds that sugar and seed oils damage the very receptors cells use to respond to insulin, creating insulin resistance. This means muscles and liver can’t get enough fuel, while fat cells keep storing more.
The solution? Keep insulin low by cutting carbs and processed oils, letting the body burn fat for energy instead of hoarding it. This is where ketogenic and carnivore diets shine—ketones fuel the body cleanly, reduce inflammation, and help reset metabolic health.

Weight gain and difficulty losing it aren’t just about food—they’re also about hormones like cortisol, testosterone, estrogen, and progesterone.
Menopause brings a sharp drop in estrogen, affecting not just reproductive health but brain function. I learned that estrogen interacts with receptors in the brain that, without it, start shutting down. That’s why I chose to start hormone replacement therapy (HRT) before that optimal window closed—to keep my brain, mood, and energy stable while addressing the root causes of other symptoms.
While some carnivore experts believe diet alone can balance hormones, I knew my body needed more support. Combining HRT with a high-fat carnivore diet has allowed me to sleep better, think more clearly, and manage stress more effectively.

On carnivore, you eat nutrient-dense, bioavailable foods that keep you full and reduce cravings. You don’t need to starve yourself or run endlessly on a treadmill—in fact, overexercising can raise cortisol and work against your goals.
Instead, I take daily walks for my circadian rhythm and throw in short sprints for metabolic health. By fueling with fat instead of sugar, my body stops clinging to excess weight and starts burning stored energy efficiently.

Listen to the episode here: Mirror, Mirror, Do I Look Fat? | Fat Won’t Make You Fat; Sugar Will