Benjamin Bikman earned his PhD in bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore studying metabolic disorders. His professional focus is to better understand the origins and consequences of metabolic disorders, including obesity and diabetes, with a particular emphasis on the role of insulin. He is the co-founder of HLTH Code meal replacement shakes (Use code GENIUSLIFE for 10% off!) and the author of Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease—and How to Fight It.
What you'll learn from this episode:
All about insulin, the hormone of the fed state—why does insulin exist, and what does it tell your fat cells to do with energy? Why is having too much insulin associated with type 2 diabetes, brain fog, migraines, fatty liver, and other inflammatory conditions?
Why fasting is a great way to improve your insulin sensitivity, and how the way you break your fast is more important than the fast itself. If you don’t have a plan to break your fast with protein and fat, you’re probably just abusing your body with another binge-purge cycle.
How to lower insulin by either focusing on lowering overall calories (you have to be in a deficit for this to work) or focusing on foods that don’t cause an insulin response, and why Dr. Bikman is a fan of the latter approach.
Dr. Bikman’s sensible rules for eating: Don’t count calories. Control carbs, and prioritize protein. Don’t fear fat. He’s a big fan of consuming fatty cuts of meat for protein with built-in fat.
More dispelling of the "calorie is a calorie" myth, including why timing of meals is crucial and why different macronutrients have different effects on the body.
And much more!
Sponsors:
Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com
Apollo: Get $40 off applied at checkout at apolloneuro.com/genius
Bite: Get 20% off at trybite.com/max
Gladskin: Get 15% off at gladskin.com/genius
Resources from this episode:
HLTH Code Meal Replacement Shakes (Use Code GENIUSLIFE for 10% Off!)
Dr. Benjamin Bikman | Bikman Lab
Dr. Benjamin Bikman | Instagram
Chronic Migraine in Women Is Associated with Insulin Resistance: A Cross-Sectional Study | PubMed
George F. Cahill Jr. | Wikipedia
Insulin Resistance: What It Is, Causes, Symptoms & Treatment | Cleveland Clinic
Effect of Low Carbohydrate Diets on Insulin Resistance and the Metabolic Syndrome | PMC
Harris–Benedict Equation | Wikipedia
Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets | PMC
Hypertrophy and/or Hyperplasia: Dynamics of Adipose Tissue Growth | PMC
Dr. Benjamin Bikman: ‘Insulin vs. Glucagon: The Relevance of Dietary Protein’ | YouTube
The Pros and Cons of Intuitive Eating | Dr. Duplechain
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Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.
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