#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

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Jul 11, 2025

Dr. Ben Bikman, a Professor of Cell Biology at Brigham Young University, delves into the often-overlooked issue of insulin resistance. He discusses how dietary choices, particularly refined carbs and fats, contribute to metabolic dysfunction. Bikman explores the effectiveness of low-carb diets and exercise, emphasizing strength training's superiority over cardio for improving insulin sensitivity. He also addresses the long-term implications of popular weight-loss medications like GLP-1 agonists, urging a balanced approach that combines lifestyle changes for sustainable health.

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INSIGHT

Insulin Resistance Hidden by Glucose

Insulin resistance can exist even with normal glucose due to high insulin levels maintaining glucose balance. - This hides early metabolic dysfunction under glucose-centric clinical tests.

ADVICE

Use CGMs to Detect Resistance

Use continuous glucose monitors to observe glucose response dynamics after meals. - Slow return to normal glucose after carbs indicates possible insulin resistance.

INSIGHT

Insulin Resistance Links Many Diseases

Insulin resistance contributes to many chronic diseases by impairing insulin signaling unevenly across tissues. - Excess insulin overstimulates some cells while other cells become insulin resistant causing broad dysfunction.

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Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences?

Timestamps:

(0:00) Introduction
(4:51) Can you be insulin resistant with normal glucose levels?
(8:30) Can glucose monitors detect hidden insulin resistance?
(10:01) What your skin reveals about insulin resistance
(11:25) Why is insulin resistance behind so many chronic diseases?
(15:46) Does obesity cause insulin resistance—or vice versa?
(22:38) Insulin’s surprising roles beyond blood sugar control
(23:36) What’s driving weight gain—insulin or calories?
(30:30) Do saturated fats cause insulin resistance?
(37:02) Why refined carbs amplify risks from saturated fat
(40:04) Fructose vs. refined sugar—which spikes insulin more?
(41:01) High-carb vs. keto—which diet controls hunger better?
(45:27) Why low-carb diets might provide a metabolic advantage
(47:36) Does exercise give you metabolic ‘wiggle room’?
(52:00) Why strength training beats cardio for insulin sensitivity
(54:03) Should you lower insulin before cutting calories?
(57:12) Does meal frequency drive insulin resistance?
(1:00:32) Is nighttime snacking giving you insomnia?
(1:02:24) Can a sugary breakfast lead to overeating later?
(1:07:19) Does late-night eating disrupt sleep more than blue light?
(1:08:59) Can one bad night’s sleep trigger insulin resistance?
(1:12:23) Can air pollution cause weight gain?
(1:16:15) Vaping vs. smoking—which is worse for metabolic health?
(1:17:40) Can statins and antidepressants trigger weight gain?
(1:20:22) How to reverse insulin resistance in 90 days
(1:26:59) Does apple cider vinegar really lower blood sugar?
(1:30:54) Ketone supplements—are the metabolic benefits real?
(1:36:34) Why some ethnicities get diabetes without obesity
(1:44:28) How oversized fat cells trigger metabolic chaos
(1:49:28) Do seed oils silently promote insulin resistance?
(1:52:44) Seed oils—always harmful or only when heated?
(1:58:35) Fat, muscle, or liver—where does insulin resistance start?
(2:04:21) Do fat cells shrink or disappear with weight loss?
(2:07:05) Are shrunken fat cells still insulin resistant?
(2:08:15) Can exercise and cold therapy specifically shrink visceral fat?
(2:09:40) Injecting insulin for muscle—are the risks worth it?
(2:12:45) Are drugs like Ozempic a shortcut or solution for obesity?
(2:19:12) Are current GLP-1 agonist doses too high?
(2:20:02) Microdosing GLP-1 drugs—a solution for carb cravings?
(2:26:01) Do these medications cause muscle loss—or is it poor nutrition?
(2:28:30) Do GLP-1 agonist benefits extend beyond weight loss?
(2:30:41) Could these treatments actually promote longevity?
(2:36:12) The dark side of GLP-1 drugs—can they trigger depression?
(2:39:31) Insulin vs. glucose—what really drives accelerated aging?
(2:44:34) How high glucose levels damage cells—from glycolysis to sorbitol
(2:46:40) How insulin shuts down your body’s stress defenses
(2:51:15) Which biomarkers best predict biological aging?
(2:55:05) One simple breakfast change to lower insulin
(2:57:19) Does eating dinner early improve insulin sensitivity?

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