You’ve probably heard it before:

“Carbs make you fat. Eat more fat and your body will finally start burning it.”

It sounds almost magical — and for some people, a higher-fat, lower-carb way of eating does help them lose weight and feel better.

But if you already have extra body fat, that advice can sound… off. You might think:

“How can eating more fat possibly help me lose fat when I’m already carrying too much of it?”

That question is totally valid — and it’s where the concept of lipotoxicity comes in.

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What’s Lipotoxicity (in normal-person language)?

Your body stores fat in special “containers” called fat cells. Think of them like a closet — they’re meant to hold a certain amount of energy for when you need it later.

But when that closet’s already stuffed, the door won’t close anymore. So what happens? Things start piling into the hallway.

That’s what happens in your body when your fat-storage “containers” are full — the extra fat spills into places it doesn’t belong, like your liver, muscles, or pancreas.

Inside, that “overflow” starts clogging up how your metabolism and energy systems work.

You might not notice it right away, but it can look like:

• Feeling slower after eating
• Cravings showing up even when you’re eating “right”
• Weight that won’t budge no matter what you try

That’s your body’s way of saying: “There’s enough gas in the tank — time to get moving, not add more.”

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When Fat Overload Shows Up at the Doctor’s Office

Maybe you’ve already seen it on paper — your doctor mentions high cholesterol, borderline blood pressure, or creeping blood sugar levels. You’re told to “lose weight” or “eat better,” but the advice is usually vague, or it contradicts everything else you’ve heard online.

So you try to take control. You clean up your diet, cut carbs, maybe even go all in on a high-fat approach because everyone says that’s the secret to burning fat and lowering inflammation.

But then… nothing really changes. The scale doesn’t move much, your energy’s hit or miss, and you start wondering if you’re doing something wrong.

You’re not.
What’s likely happening is that your body’s still in overflow mode. The closet door hasn’t fully closed yet. There’s already plenty of stored energy, so pouring in more — even if it’s from “healthy fats” — isn’t the fix right now.

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Why It Feels So Confusing

If you’ve ever scrolled through your feed and felt like every post contradicts the last one, you’re not alone.
One expert says to cut out all fat. Another swears it’s the missing piece to better energy and hormones. Then your doctor says to “watch your cholesterol,” while someone online insists high-fat diets can actually improve it.

It’s enough to make anyone wonder what’s true.

The truth is, both sides can be right — they’re just talking to different bodies at different stages of healing.

It’s not about choosing sides; it’s about knowing where you are on the spectrum.

Because fat isn’t the villain or the hero — it’s about the dose, the amount your body can handle right now.

Okay, so how do we find where we are on the spectrum?
The answer is something called your personal fat threshold.

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The Personal Fat Threshold (Your Body’s Storage Limit)

Fortunately, you don’t need a complex lab test to figure out where you stand. It often starts with tuning in — checking in with your body and noticing the subtle cues it’s been trying to send you. They can be easy to miss in the noise of everyday life, but when you slow down and listen, they tell you a lot.

You might notice things like:

• You’re not losing weight even after cleaning up your diet or cutting carbs.
• High-fat meals leave you feeling heavy or low-energy instead of satisfied.
• You feel puffy or inflamed — like your body’s holding on instead of releasing.

Those are your body’s gentle signs that your fat-storage “container” is full.

There are also clinical ways to assess this — like checking fasting insulin, triglycerides, or liver enzymes — but your body’s day-to-day cues are often the most immediate feedback.

At that point, it’s not about adding more fat — it’s about helping your body use and clear what’s already there. That means shifting from “pouring in” to “making space.”

Your body isn’t broken — it’s just at capacity. Once you help it clear the excess and restore balance, fat can go back to doing what it’s meant to do: fuel, protect, and support you — not weigh you down.

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How to Do That (Real-Life Version)

You don’t have to overhaul your entire life to help your body clear space — small, consistent shifts make the biggest difference.

1. Make protein the star of the show.
Let protein lead your plate — not because it’s trendy, but because it keeps you fuller longer and steadies your energy. Choose leaner sources like chicken breast, turkey, white fish, shrimp, or lean cuts of beef if you’re already eating plenty of fat elsewhere. Add fats for flavor and satisfaction, not as the main event.

2. Move your body — simply and often.
You don’t need a complex gym routine to make progress. What matters most is movement your body actually gets to use. A walk after meals, a few stretches during work breaks, parking farther away, or doing light resistance work at home — these all help your body use stored energy and send the message: we’re burning, not storing.

3. Prioritize stress management and sleep — in real, doable ways.
While being less stressed is easier said than done, managing stress does play a major role in how your body stores fat. You can’t just stop being stressed, but you can manage how your body experiences it.
That might look like:

• Taking five deep breaths before meals
• Stepping outside for a few minutes of fresh air or sunlight during the day
• Journaling before bed
• Cutting down on screens in the evening to help reset your sleep rhythm

We’re talking small, intentional actions — not a 12-day meditation retreat. These micro-moments help calm your nervous system and give your body space to recover.

Your body already knows what to do. Once you give it the space and support to do it — it lets go.

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Bottom Line

If you’re like many Americans — trying to lose excess fat in pursuit of better health and longevity — but you feel stuck in the noisy cross-section of diet trends, the latest being high-fat everything, you’re not alone.

The answer, unfortunately, isn’t what we’d all like it to be:

Eat fat-rich foods like cheese, butter, chicken wings, and red meat with reckless abandon.

For some, that approach works beautifully. But for others — especially if you’re already carrying extra fat or dealing with metabolic stress — it’s like pouring more water into an already full glass.

Before adding more, give your body space to reset. Once it has the right conditions, it knows exactly what to do.

Want to go deeper on this topic?
Check out Courtney Luna’s conversation with Jenny Mitich about The Complete Carnivore — covering lipotoxicity, fat metabolism, and what happens when “more fat” isn’t the fix.

🎥 Watch it here: Are We Eating Too Much Fat on Carnivore?

References

1. Lipid Signaling and Lipotoxicity in Metaflammation (NIH / PMC)
2. Molecular Mechanism of Lipotoxicity in Metabolic Diseases (NIH / PMC)
3. The Role of Lipotoxicity in Cardiovascular Disease (Lippincott Journal of Critical Care Medicine, 2022)
4. From Obesity-Induced Low-Grade Inflammation to Lipotoxicity and Mitochondrial Dysfunction (MDPI, 2023)