207 - Why You Can’t Lose Fat When Insulin Is High (And How to Fix It)

In this episode, I’m welcoming back Dr. Ben Bikman, a leading expert in metabolic health, to break down insulin, glucose, and what’s really driving insulin resistance and so many chronic health issues today.

We dive into the growing popularity of continuous glucose monitors and why glucose spikes are often just a signal, not the root problem. Dr. Bikman explains insulin’s role in a way that finally makes sense—describing insulin as the “hero” that helps move glucose into our cells. We unpack how insulin resistance develops, why insulin levels can stay chronically high, and how this state is linked to weight gain, inflammation, and long-term metabolic dysfunction.

We also discuss common contributors to insulin resistance, including stress, inflammation, poor sleep, and modern eating patterns. Dr. Bikman explains why focusing solely on calories often misses the bigger picture and why improving insulin sensitivity is key for sustainable metabolic health. We talk through carbohydrates, mixing macros, and how different foods impact insulin differently.

One of my favorite parts of this conversation is our discussion around fasting—especially how it can affect women differently than men. Dr. Bikman shares practical guidance for women on how to approach fasting in a way that supports hormones, including how different phases of the menstrual cycle may call for different strategies. His biggest reminder: listen to your body instead of following rigid rules.

This episode is packed with eye-opening insights and practical takeaways for anyone who wants a clearer understanding of insulin, glucose, and how to support long-term wellness.

Guest Bio

Dr. Benjamin Bikman earned his Ph.D. in Bioenergetics and completed a postdoctoral fellowship at the Duke–National University of Singapore, focusing on metabolic disorders. He is currently a scientist and professor at Brigham Young University, where his research centers on the role of elevated insulin and nutrient metabolism in obesity, diabetes, and dementia. Dr. Bikman is also the author of Why We Get Sick and How Not to Get Sick.

Connect with Dr. Bikman

Instagram: @benbikmanphd

Website: benbikman.com

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