Why You’re Gaining Fat on Keto: Craig Emmerich on Insulin Resistance, Fat Cells & Real Fixes

🎥 In this episode, Dr. Brian Mowll is joined by Craig Emmerich to unpack the real roots of insulin resistance, why simply eating low carb isn’t enough, and what most people get wrong about fat loss. Craig explains the “personal fat threshold” and how the size—and not just the number—of your fat cells may determine your metabolic health. They also dive into protein prioritization, satiety, and how simple shifts can dramatically improve insulin sensitivity.

Why You’re Storing Fat (Even on Keto)

Craig breaks down why excess fat storage is less about carbs and more about overwhelmed fat cells. It’s possible to become insulin resistant—even without eating sugar—if your fat cells are full and can’t accept more. This flips the script on the traditional carb-insulin model and explains why even lean people can develop type 2 diabetes.

How to Shrink Fat Cells and Build Metabolic Flexibility

Fat cells need to be “small and happy,” not stuffed. The key to reversing insulin resistance is improving your body’s storage capacity for energy—through fat loss and muscle gain. Craig shares how cutting dairy and nuts, using protein-sparing modified fasts, and strength training all help restore insulin sensitivity and balance hunger hormones like leptin.

Why Whole Foods and Protein Still Win

Despite debates in the low-carb space, Craig emphasizes that success comes from prioritizing protein, eating real food, and avoiding fat-carb combos—especially ultra-processed ones. He also discusses how creatine can improve not just muscle mass, but also sleep, mental health, and energy levels.

The Bottom Line

Fat loss and metabolic health aren’t just about carbs or calories—they’re about how your body processes energy. If your fat cells are full and your muscle mass is low, no diet will fix that. This episode gives you a science-based, practical roadmap to restore insulin sensitivity and reclaim your health.

Key Takeaways

5:24 – Why overfilled fat cells trigger insulin resistance

11:48 – Personal fat threshold: why even lean people get type 2 diabetes

17:32 – What the carb-insulin model gets wrong

22:55 – The dangers of ultra-processed fat-carb combos

30:44 – Why protein drives satiety and fat loss

35:20 – How overeating fat can backfire on low-carb diets

42:01 – The impact of cutting dairy and nuts

46:00 – The surprising mental health benefits of creatine

Resources:

📘 Website: www.ketomaria.com

📗 Craig & Maria’s books & coaching: www.keto-adapted.com

📕 Craig’s resource hub: www.ketomaria.com