The Metabolic Classroom with Dr. Ben Bikman

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.

Dive into the fascinating world of uric acid! Discover how this byproduct of purine metabolism relates to conditions like gout and kidney stones. Learn about its connection to insulin resistance and inflammation. Uncover the impact of fructose on uric acid production and the role of the liver in this process. Explore innovative nutritional interventions like allulose and the effects of a ketogenic diet on uric acid levels. This discussion unpacks the complexities of metabolism while offering insights for better health!

In this episode of The Metabolic Classroom, Professor Ben Bikman, an expert in metabolic research, discusses the debate surrounding saturated fat and its impact on insulin resistance.Dr. Bikman addresses misconceptions about saturated fat perpetuated by proponents of plant-based diets, who often blame meat-based saturated fats for insulin resistance. He refers to his own 2011 research, highlighting the role of toll-like receptor four (TLR4) activation in inducing inflammation and insulin resistance, particularly stimulated by saturated fats.Acknowledging limitations in his earlier work, Dr. Bikman transitions to discussing fat digestion and absorption, setting the stage for studies on the impact of dietary saturated fat on metabolic outcomes. He cites a study by Volk et al. (2014) contradicting the direct link between dietary saturated fat intake and plasma saturated fat levels. Further, he discusses research challenging the low-fat emphasis of diets like DASH, including a study by Chiu et al. (2016) showing comparable blood pressure reduction with a high-fat version.The lecture also covers a meta-analysis by Choi et al. (2020) supporting the benefits of ketogenic diets high in saturated fat for glycemic control and insulin resistance.Dr. Bikman emphasizes the importance of considering context, suggesting that saturated fat consumption without excessive carbohydrate intake may not necessarily lead to insulin resistance. However, he acknowledges studies indicating potential concerns with high saturated fat intake in hypercaloric, high-carb diets, advocating for balanced macronutrient consumption.00:01 - Introduction of the topic of saturated fat and insulin resistance, highlighting common misconceptions and his expertise in the field.02:33 - Role of TLR4: Research on toll-like receptor four (TLR4) activation and its connection to inflammation and ceramide synthesis, leading to insulin resistance.07:05 - Fat Digestion Primer: Explanation of fat digestion in the small intestine, emphasizing the formation of chylomicrons for fat transport into the bloodstream.11:55 - Study by Volk et al. (2014): Key study that challenges the idea of dietary saturated fat directly increasing plasma saturated fat levels, despite high consumption.16:41 - High-Fat DASH Diet Study: Research comparing a high-fat version of the DASH diet to the standard low-fat version, highlighting similar blood pressure reduction but improved lipid profiles with the high-fat diet.19:46 - Meta-analysis by Choi et al. (2020): Demonstrating the benefits of ketogenic diets, typically high in saturated fat, in improving glycemic control and insulin resistance.21:40 - Historical Trends: The paradox of decreasing saturated fat consumption over time while insulin resistance rates have increased, suggesting a more complex relationship.25:58 - Overfeeding Studies: Studies showing that overconsumption of carbohydrates, particularly refined sugars and starches, can increase liver fat and saturated fat production, contributing to insulin resistance.27:09 - Study by Luukkonen et al. (2018): Study indicating that in a hypercaloric, high-carb diet, high saturated fat intake may worsen insulin resistance compared to high unsaturated fat intake.28:06 - Conclusion: The need for nuanced understanding, context, and critical appraisal of research findings regarding the relationship between saturated fat, carbohydrate intake, and insulin resistance.https://www.insuliniq.com#InsulinResistance #SaturatedFat #MetabolicHealth #NutritionScience #HealthEducation #DietaryMyths #CellBiology #ResearchInsights #FatDigestion #KetogenicDiet #CardiometabolicHealth #DASHDiet #Inflammation #MedicalResearch #HealthDebunked Hosted on Acast. See acast.com/privacy for more information.