The Metabolic Classroom with Dr. Ben Bikman

Discover the intriguing concept of anabolic resistance and its impact on muscle health, especially as we age. Learn how reduced muscle protein synthesis leads to declines in physical capacity and increases the risk of dependency. Dr. Bikman highlights the crucial role of muscle in metabolic regulation and insulin sensitivity, emphasizing the importance of maintaining muscle mass for overall health. Explore the mTOR1 pathway's significance and the controversial role of rapamycin in longevity discussions, along with the benefits of resistance training for older adults.

Dr. Ben Bikman, professor of cell biology and metabolic scientist, delivers a lecture on the importance of fermentation and fermented foods from a metabolic perspective. He began by defining fermentation as the metabolic process where bacteria convert carbohydrates into organic molecules, emphasizing that bacteria primarily consume carbohydrates, not fats or proteins. Fermented foods such as dairy, vegetables, and beverages like kombucha and kefir are common examples. Fermentation not only changes the taste and texture of these foods but also has significant metabolic impacts.A key benefit of consuming fermented foods is the reduction in glycemic load, which helps control blood sugar and insulin levels. Dr. Bikman highlightes studies showing that fermented milk improves glycemic control and lipid profiles in people with type 2 diabetes. He pointed out the importance of choosing genuinely fermented products, such as real sourdough bread, which lower postprandial glucose levels compared to conventional bread.Dr. Bikman also discussed the production of short-chain fatty acids (SCFAs) during fermentation, such as acetate, propionate, and butyrate. These SCFAs have multiple health benefits, including improving gut health by maintaining gut barrier integrity, promoting an anti-inflammatory environment, and feeding gut cells. Additionally, SCFAs enhance metabolic functions, such as stimulating mitochondrial biogenesis and improving insulin sensitivity, which are crucial for overall metabolic health.Fermented foods also provide probiotics when consumed raw and unpasteurized. These beneficial bacteria can help balance the gut microbiota, improve digestion, and support immune function. Dr. Bikman emphasizes the importance of incorporating raw, fermented foods into the diet to reap these probiotic benefits.Lastly, Dr. Bikman introduced the concept of antinutrients, naturally occurring compounds in plant-based foods that can interfere with nutrient absorption. He explained that fermentation helps reduce the levels of antinutrients such as phytic acid, lectins, oxalates, and tannins, thereby enhancing the bioavailability of essential nutrients. He concludes by encouraging the incorporation of fermented foods into the diet as part of a strategy to control carbohydrate intake and improve metabolic health.https://www.insuliniq.com 01:00 – Overview of Fermentation02:00 – Definition and Examples of Fermented Foods04:00 – Benefits of Fermented Dairy: Kefir06:00 – Fermented Foods and Glycemic Control08:00 – Sourdough Bread vs. Conventional Bread10:00 – Introduction to Short-Chain Fatty Acids (SCFAs)12:00 – SCFAs and Gut Health13:00 – SCFAs and Metabolic Benefits15:00 – Probiotics in Fermented Foods16:00 – Importance of Raw, Unpasteurized Fermented Foods17:00 – Introduction to Antinutrients18:00 – Examples of Antinutrients: Phytic Acid, Lectins, Oxalates, Tannins20:00 – Fermentation's Role in Reducing Antinutrients#FermentedFoods #MetabolicHealth #DrBenBikman #Fermentation #GutHealth #Probiotics #ShortChainFattyAcids #GlycemicIndex #InsulinResistance #Kefir #Sauerkraut #Kimchi #Kombucha #HealthyEating #NutritionScience #DiabetesManagement #AntiNutrients #HealthyGut #Mitochondria #InsulinIQMy favorite meal-replacement shake: https://gethlth.com (discount: BEN10)My favorite electrolytes (and more): https://redmond.life (discount: BEN15)My favorite allulose source: https://rxsugar.com (discount: BEN20)References:(Due to character length constraints, references are not posted here. For a complete list, please email: support@insuliniq.com with your request.) Hosted on Acast. See acast.com/privacy for more information.

Discover the intricacies of the Randle Cycle and how your body chooses between glucose and fatty acids for fuel. Delve into the historical research behind this metabolic concept and the impact of insulin on energy regulation. Uncover the complex interplay between fat metabolism and glucose utilization. Explore how insulin resistance affects not just energy storage but also brain health, linking it to conditions like Alzheimer's. This insightful discussion clarifies common misconceptions around nutrition and metabolic flexibility.

Dive into the fascinating world of leptin, the hormone that plays a pivotal role in regulating metabolism and appetite. Discover how leptin communicates with the brain to control energy balance and the surprising effects of leptin resistance, which can compromise satiety and lead to obesity. Unveil leptin's influence on various aspects of health, including reproductive and immune functions. Plus, learn about its historical discovery and the complex interplay with insulin that shapes our understanding of weight management.

Explore the intriguing link between sarcopenic obesity, muscle mass loss, and insulin resistance. Discover how sedentary lifestyles and aging contribute to this challenging condition. Learn about the vital role of muscle in regulating blood sugar and how inflammation from enlarged fat cells exacerbates metabolic issues. Dr. Bikman recommends focusing on nutrition by prioritizing protein and healthy fats while reducing carbs. Resistance training emerges as a key strategy for preserving muscle mass and managing insulin levels effectively.

In this episode of The Metabolic Classroom Dr. Ben Bikman focused on the effects of alcohol on insulin resistance, emphasizing how ethanol, the main form of alcohol, influences the brain and metabolism. He highlighted that alcohol is primarily metabolized by the liver and can cause insulin resistance through both direct and indirect mechanisms. Dr. Bikman detailed the molecular pathways by which ethanol inhibits insulin signaling, notably by disrupting the insulin receptor substrate (IRS1) and increasing oxidative stress, which impairs insulin's ability to regulate glucose.Ben provided evidence from studies demonstrating ethanol's impact on insulin resistance at the cellular and whole-body levels. Research showed that ethanol consumption leads to higher insulin responses during glucose tolerance tests, indicating a reduced sensitivity to insulin. This phenomenon was observed in healthy humans who experienced a significant increase in insulin levels after consuming alcohol, suggesting a profound metabolic shift due to ethanol's presence.The lecture also covered indirect effects of alcohol on insulin resistance. Many alcoholic beverages contain high amounts of sugar, exacerbating insulin and glucose responses. Alcohol disrupts sleep quality, leading to poor metabolic outcomes and increased cortisol levels, which further contribute to insulin resistance. Additionally, ethanol competes with other metabolic substrates, leading to fat accumulation in the liver and elevated glucose and fat levels in the body.Dr. Bikman concluded by discussing the inflammatory response triggered by alcohol, particularly through the concept of a "leaky gut," where ethanol causes gaps in intestinal cells, allowing harmful substances like lipopolysaccharides (LPS) to enter the bloodstream and induce inflammation. This inflammation promotes ceramide production, further contributing to insulin resistance. Overall, Dr. Bikman emphasized the significant role of alcohol in metabolic health issues and encouraged mindfulness regarding alcohol consumption to mitigate these risks.01:10 - Alcohol and Metabolism02:18 - Direct Effects of Ethanol03:26 - Insulin Receptor Disruption06:38 - Whole-Body Impact08:37 - Ceramides and Insulin Resistance11:34 - Indirect Effects: Sugar13:31 - Indirect Effects: Sleep18:37 - Indirect Effects: Substrate Competition23:34 - Inflammation and Leaky GutStudies Referenced:(see notes on YouTube video: https://youtu.be/1aMuPTre1IU )https://www.insuliniq.com Hosted on Acast. See acast.com/privacy for more information.

Discover the intriguing concept of energy toxicity and its connection to insulin resistance in muscle and liver cells. Explore how excessive fat storage, especially triglycerides, can lead to metabolic issues. Uncover the roles of lipotoxicity, diacylglycerols, and ceramides in disrupting insulin signaling and mitochondrial function. Dive into the athlete's paradox, revealing that muscle triglycerides alone aren't the culprit. Learn how high insulin levels and inflammation contribute to ceramide accumulation, affecting metabolic health.

In this episode of The Metabolic Classroom, Dr. Bikman begins by emphasizing the critical role of insulin in regulating the body’s use of fuel, and influencing whether nutrients are stored or burned.He highlights that food is a primary driver of insulin levels, but other factors like stress and sleep deprivation significantly impact insulin resistance.Stress, often exacerbated by poor sleep hygiene, leads to elevated levels of cortisol and epinephrine, which in turn increase blood glucose levels. Ben explains that going to bed on a full stomach can worsen sleep quality, further contributing to insulin resistance.Dr. Bikman discusses a study showing that restricting sleep to five hours per night for a week resulted in significant increases in cortisol and epinephrine, along with a notable decrease in insulin sensitivity. This chronic elevation of stress hormones due to poor sleep disrupts the natural circadian rhythm, causing a constant high level of cortisol, which not only hampers insulin function but also damages muscle, bone, and skin by promoting the breakdown of proteins for glucose production.Dr. Bikman advises improving sleep hygiene, such as reducing evening snacking and dimming lights, rather than relying on stimulants like caffeine, which can exacerbate cortisol levels and insulin resistance.00:57 - Impact of Stress on Insulin Resistance01:59 - Effect of Evening Eating on Sleep Quality02:59 - Study on Sleep Restriction and Insulin Sensitivity04:10 - Stress Hormones and Sleep Deprivation07:53 - Circadian Rhythm Disruption08:54 - Cortisol’s Broader Effects10:45 - Advice on Improving Sleep HygieneStudies referenced in this episode:https://diabetesjournals.org/diabetes/article/59/9/2126/14525/Sleep-Restriction-for-1-Week-Reduces-Insulin https://pubmed.ncbi.nlm.nih.gov/20371664/ #InsulinResistance #MetabolicHealth #DrBenBikman #Nutrition #Health #SleepDeprivation #StressManagement #Hormones #Cortisol #HealthyEating #SleepHygiene #InsulinSensitivity #Glucose #CircadianRhythm #KetogenicDiet #DiabetesPrevention #HealthTips #Wellness #Caffeine #HealthyLifestylehttps://www.insuliniq.com Hosted on Acast. See acast.com/privacy for more information.

In this episode of The Metabolic Classroom, Dr. Bikman explores the history, science, and benefits of ketones, focusing on exogenous ketones.Ben highlights the significant benefits of ketones for brain health. He disputes the common belief that glucose is the brain’s preferred fuel, citing research by Dr. George Cahill that indicates the brain relies heavily on ketones during fasting.The classroom also addresses the evolution and advantages of exogenous ketones. Early forms of exogenous ketones, like ketone salts, had limitations such as mineral imbalance and poor taste. Advances led to the development of ketone esters and bioidentical BHB, which are more effective and palatable. Exogenous ketones can help control appetite, reduce inflammation, and improve exercise performance. Despite initial concerns about their potential to be converted back into fat, Professor Bikman clarifies that this is not a risk, as the liver cannot reverse ketone production into fat.Overall, Dr. Bikman emphasizes that while ketones themselves offer numerous metabolic benefits, the primary advantage of a ketogenic state is maintaining low insulin levels, which supports fat burning and overall metabolic health. He encourages the use of exogenous ketones to enhance these benefits, particularly for managing cravings, improving physical performance, and supporting cognitive function.00:01 - Introduction to Ketones01:58 - Types of Ketones - Explanation of the three main types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate.02:58 - Ketones and Blood Acidity - Discussion on how ketones can affect blood acidity and the distinction between ketosis and ketoacidosis.04:04 - Insulin's Role in Ketone Production - How insulin levels determine whether the body produces fat or ketones from acetyl-CoA.07:23 - Benefits of Low Insulin Levels - Overview of the metabolic benefits of low insulin levels, including improved fat burning and metabolic health.08:19 - Ketones and Brain Health - The positive effects of ketones on brain function and cognitive health, debunking the myth that glucose is the brain's preferred fuel.13:33 - Ketones and Physical Performance - Evidence that ketones improve physical performance and energy efficiency in muscle cells.17:31 - Anti-inflammatory Effects of Ketones - Ketones’ role in inhibiting inflammation and their benefits for inflammatory disorders.Studies Referenced:Alzheimer’s and Parkinson’s (Cunnane et al., 2016): https://alzres.biomedcentral.com/articles/10.1186/s13195-021-00783-xKetones Elicit Distinct Alterations in Adipose Mitochondrial Bioenergetics: https://pubmed.ncbi.nlm.nih.gov/32872407/Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice: https://pubmed.ncbi.nlm.nih.gov/28877458/The Effects of Ketogenic Diet on Insulin Sensitivity and Weight Loss, Which Came First: The Chicken or the Egg?: https://pubmed.ncbi.nlm.nih.gov/37513538/ Learn more: https://www.insuliniq.com Hosted on Acast. See acast.com/privacy for more information.

Discover the provocative claims around saturated fats and heart disease, with a focus on the surprising role of foam cells and inflammation. Learn how C-reactive protein emerges as a more reliable indicator of heart health than traditional LDL cholesterol. The conversation highlights the dangers of oxidized LDL cholesterol and its connection to dietary fats, particularly omega-6 polyunsaturated fats. Challenging common beliefs, it invites listeners to rethink the complex relationship between diet and cardiovascular disease.