The Truth About Insulin Resistance, Fat Loss, & Disease Prevention | Dr. Benjamin Bikman

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Most people understand that metabolism is a key factor in controlling weight and overall health. But the science of how the metabolism actually works can often be confusing or oversimplified. On today’s show, we’ve got one of the world’s leading authorities on metabolism here to break down the inner workings of insulin, blood glucose, and more.
Metabolic scientist and professor Dr. Benjamin Bikman joins us on this episode of The Model Health Show to unpack the critical role that insulin resistance plays in obesity and chronic illness. You’re going to learn the exact mechanics of how insulin resistance occurs in the body, and realistic lifestyle interventions you can implement for better metabolic health.
This interview contains key insights on fat loss strategies, how dietary factors impact metabolic health, and the interesting details of Dr. Bikman’s research studies. Today’s episode is absolutely packed with the latest science on metabolism, so click play and enjoy the show!
In this episode you’ll discover:
* The connection between insulin and type 2 diabetes.
* Which two markers are important for measuring metabolic health.
* How Dr. Bikman’s study helped participants reverse diabetes.
* Why insulin is a unique hormone in terms of how it impacts cells.
* The connection between insulin resistance and infertility.
* What the three primary causes of insulin resistance are.
* How cortisol and adrenaline impact insulin levels.
* The important role that sleep plays in insulin sensitivity.
* Which cause of insulin resistance is the most common.
* The effect each macronutrient has on insulin levels.
* How long insulin circulates in the body after eating.
* The natural rhythm of cortisol levels.
* How exercise impacts blood glucose levels.
* The best exercise for metabolic benefits.
* Why fat cells cannot grow without insulin.
* How cold water immersion impacts the metabolism.
* Four main dietary principles for better health.
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Items mentioned in this episode include:
themodelhealthshow.com/onnit -- Save an exclusive 10% on performance supplements & tools!
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www.amazon.com/How-Not-Get-Si... How Not to Get Sick by Dr. Benjamin Bikman & Diana Keuilian -- Get your hands on this new book today!
www.amazon.com/Why-We-Get-Sic... -- Why We Get Sick by Dr. Benjamin Bikman -- Grab a copy of Dr. Bikman’s first book!
www.amazon.com/Sleep-Smarter-... -- Sleep Smarter -- Upgrade your sleep habits with strategies in my national bestselling book!
Connect with Dr. Benjamin:
Website: www.insuliniq.com/
Facebook: / benjaminbikmanphd
Instagram: benbikmanph...
This episode of The Model Health Show is brought to you by Onnit and Plunge.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
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Timestamps:
00:00 - Introduction
01:30 - Insulin resistance and diabetes
14:00 - The primary causes of insulin resistance
22:40 - The importance of sleep
26:35 - Exercise
33:10 - Fat cells
45:30 - Tracking your insulin levels
48:30 - Contrast therapy
55:44 - The 4 principles
#shawnstevenson #benjaminbikman #insulin #fatloss

[@tonystonebraker]

It’s pretty amazing. I’m down 160lbs. I walk after most meals at least 10 mins. Last night we had butter chicken with rice. Blood sugar when I measured was 147. 23 min walk. Measured blood sugar and it was 81. Anytime I walk I see a 20-80 point drop.

[@MrScaramoosh]

Rice!.

[@andredaedone7732]

I would get rid of all carbs but maybe cucumber, Avocado and other very low carb foods. I am a Carnivore but I came from Keto. Chicken has too many Omega 6s unless it's pasture raised. Fatty beef and Fatty Lamb is more healthy, it is healing.

[@tonystonebraker]

@@andredaedone7732 yeah. I am mostly carnivore. This week we have guests.

[@TheShawnModel]

Thank you so much for sharing your experience with us! - Sarah (Assistant to Shawn)

[@andredaedone7732]

@@tonystonebraker Better kick them out. 😂

[@simplest2remember]

Can there be 2 GOAT's in this area. The only person who comes close to Ben must be Dr Jason Fung, who has also been preaching a similar (related) story since about 2017 - both so generous with their time and efforts. I'm ordering Ben's new book now.

[@hmm___1111]

@simplest2remember For decades I've been misled diet and exercise wise...decades and my health took a huge hit. I'm still working thru issues. It was Dr. Jason Fung and Dr. Ben Bikman who saved my life by giving me the honest accurate info on insulin and metabolic health and how to fast to get to my insulin resistance healed and learn to respect this critical hormone insulin. Getting the cookbook this weekend.

[@TheShawnModel]

Thank YOU so much for watching and purchasing Dr. Ben's book! 🙏🏾🙌🏾 - Sarah (Assistant to Shawn)

[@TheShawnModel]

Thank you so much!

[@theseedbyvanleelee5030]

Dr Mindy pelz too

[@janetb2217]

Every single time I listen to these guys…I learn 👏👏

[@TheShawnModel]

Thank you so much for showing your support! - ❤️ Sarah (Assistant to Shawn)

[@gregtaylor8310]

It's been a year long journey for me when I was diagnosed with A1C of 6.5.%. So many thanks to Lustig, Perlmutter, Johnson and Bikman, I weighed in this morning at my target weight 165 down from 200. I'll have my A1C and Fasting Insulin measured next week and anticipate my A1C close to normal and hopefully Fasting Insulin close to 5 or better. I'm near finished with "Why We Get Sick" and have the new book on order.

[@TheShawnModel]

Wow! Thank you so much for sharing your jourey with us. Keep going! ✊🏾 - Sarah (Assistant to Shawn)

[@theseedbyvanleelee5030]

Keep us postedddd

[@bethfraser7518]

Love Ben Bikman. So much of what he says from a scientific standpoint is so easy to understand and apply to everyday living! Love it!!

[@TheShawnModel]

Thank you for watching and showing your support! 🙏🏾❤️ - Sarah (Assistant to Shawn)

[@andredaedone7732]

I fasted for 100 hours last week and came off of it over two days eating only one can of Sockeye salmon sauteed in butter each day. I am Carnivore.

[@TheShawnModel]

We appreciate you sharing your experience. Thanks for watching! - Sarah (Assistant to Shawn)

[@ericfarmer17]

I'm coming off of 72 hour fast tomorrow morning and will try the sockeye salmon and butter

[@andredaedone7732]

@@ericfarmer17 I also experimented with canned Alaskan Wild Pink Salmon and it works just as well for 1/2 the price. Don't forget to take the bones out 😜

[@musicsynctank]

Without going into details .. Shawn's content is life-changing and life-saving. Thank you Shawn.

[@TheShawnModel]

Thank YOU so much! This means so much! 🙏🏾❤️ - Sarah (Assistant to Shawn)

[@wildflower008]

Can hardly wait to receive Dr Bikman’s new book!😍

[@cindysams2069]

LOVE IT! Love Dr. B! Found him years ago! Everything he talks and teaches in his way (so much deeper tech terms) is what I share in my eating guide I share with all my clients!! 22 years in biz and I love these confirming videos that I am helping clients CORRECTLY!!! Gosh, I love it... Thanks Shawn and Dr. B. Hugs, Cindy :)

[@TheShawnModel]

Hey Cindy! Thank you so much for watching and for making an impact to many people you help. ❤️ - Sarah (Assistant to Shawn)

[@corrimusico]

I understand the importance of sleep and at the same time I have 3 children 4 to, 2 yo and 6 months. I am a great sleeper and can fall back to sleep within seconds…but I get woken up a minimum of 4x a night due to dreams, night feedings, bed wetting, too hott/too cold. Any insight into how that’s impacting me? I feel like God didn’t create us to have kids and wake often at night if he didn’t protect moms during those years ❤️

[@andredaedone7732]

It isn't only sleep. Some people can sleep 6 hours and feel great and most probably need more. People need to relax and practice conscious deep breathing during the day. And some people do yoga or tai chi. Dreaming every night is a very good sign of deep sleep.

[@melissajackson9458]

I totally get what you’re saying and can say with confidence that what worked for me, was accepting I wasn’t going to get a lot of sleep for years. I have 8 kids. Ages are 25, 23, 18, 15, 10, 9, 5, and 2. My 5 year old sleep walks and ends up in our bed every night. My 2 year old sleeps with us, as I nursed him until recently. We are big believers that co sleeping is amazing. We also have 4 athletes in our home, 2 of which play their sport all year long. I homeschool and work part time. I tried for so long to control all of the things. Good sleep, perfect eating and working out. I was not making any progress. Then I decided to give myself some grace and to stop over thinking it. I’ve lost 10 pounds in 2 months. I’m 44, have a perfect and regular period, on zero meds, my weight is coming off, after having my baby and I’m feeling strong. I have 40 more pounds to lose, but I know I will get there. 4 prior pregnancies before my last, I had gestational diabetes. My last pregnancy, I was diabetic free. I attribute it to low carb, intermittent fasting, walking and lifting weights. Also the good info I hear from Shawn and others like Dr. Sten Ekberg. I also believe that us mommas are protected. My husband stresses about his sleep, and he’s struggling to lose his body fat. Sometimes are just the way they are, we can’t change them. Just gotta find other ways to make it work. If I can do it, anyone can. 😊

[@Chris-tw8fu]

40 year insomnia…I am healthy at 71. No meds. I sleep 3 hours a night.ran marathons,big hikes,exercise everyday….go figure

[@twill1025]

Genius! This episode has really helped me. I shall listen over and over again, as well as share it with others. ❤

[@TheShawnModel]

Glad this episode landed on you! Thank you so much for watching! 🙏🏾❤️ - Sarah (Assistant to Shawn)

[@willemvanriet7160]

SO clearly described! Taking notes and making changes! Information liberates!!!

[@TheShawnModel]

Glad it was helpful! Thank you so much for watching! 🙏🏾 - Sarah (Assistant to Shawn)

[@AM1media]

Amazing chat @shawn stevenson ! Dr. Bikman is always an inspiration to listen to. High level stuff, made so easy to digest.

[@TheShawnModel]

Thank you for watching and following along! 🙏🏾🙌🏾 - Sarah (Assistant to Shawn)

[@ScrapPalletMan]

Shawn! You have outdone yourself once again my friend. I did not realize the cytokines and the limit of the fat cell where it has to become insulin resistant or it will burst. This video taught me so much

[@TheShawnModel]

Thank you so much! We're glad you found this episode valuable! - Sarah (Assistant to Shawn)

[@lucretiasulimay1968]

I follow Dr bickman's podcast, and it just amazes me how every time I hear him speak I learn so much more . What a great conversation gentleman thank you so much, have a beautiful day 😊😊

[@TheShawnModel]

Thank you for your feedback! We're so honored to have him on the show! ❤️🙌🏾 - Sarah (Assistant to Shawn)

[@lrwm03]

Another amazinggggg episode! Thanks to you both!

[@TheShawnModel]

Thank YOU for following and showing your support! ✊🏾 Sarah (Assistant to Shawn)

[@T0PBOY]

Awesome episode! Insightful information. Thank you

[@TheShawnModel]

Thank you for showing your support! It means a lot! - Sarah (Assistant to Shawn)

[@PaulaAlinsangan]

Thank you, Dr. Bikman, for your generosity and passion in sharing your knowledge about metabolism and nutrition. All info in this video and many of your videos are truly empowering. I pray that more people will be able to listen to your lectures and interviews.

[@TheShawnModel]

Thank you for your positive feedback! We hope that many more people will benefit from this interviews as you have. ❤️ - Sarah (Assistant to Shawn)

[@deniseparis5499]

Thank you. This was amazing information and explains so much. I definitely want to invest in purchasing docs books of research.

[@TheShawnModel]

You are so welcome! Glad you found this episode valuable. 🙌🏾 - Sarah (Assistant to Shawn)

[@12sabbath]

My A!C is 5.6. That is prediabetes. i went to a functional medicine doctor and my levels were off the chart. i have a stressful job that has increased my stress and decrease hours of sleep. My diet is vegan, plant based, low carbohydrate mostly 80% raw. My high stress level is driving up my A1C. More lifestyle changes to come for me even I have to quite my job. This is a no brainer. I refuse to be a diabetic. Nothing in this world is worth my health. I appreciate this video.

[@TheShawnModel]

Thank you so much for sharing your personal experience with us! We're glad you found this video helpful! - Sarah (Assistant to Shawn)

[@gabriellavictory3080]

How many grams of carbs do you eat per day on your vegan diet?

[@cassiem3249]

Two of my favorite people in the metabolic health and wellness space!! I already know this is going to be so good and beyond informative 🎉

[@TheShawnModel]

Thank you so much for watching and following along! - Sarah (Assistant to Shawn)

[@evonnetucker3392]

Great info that makes so much sense. Type 2 since 2019. This drives home the importance for me to do keto/carnivore even more. Thank you!Thank you!

[@TheShawnModel]

We're happy this landed on you! Thank you for watching! - ❤️ Sarah (Assistant to Shawn)

[@coachbiggsremedy9634]

Amazing information, I purchased the book. Thank you for sharing

[@TheShawnModel]

Awesome! Thank you so much for watching! 🙌🏾❤️ - Sarah (Assistant to Shawn)

[@juner5585]

Very informative. Thank you 🙏

[@TheShawnModel]

Glad you found this episode valuable. Thank you for watching! - Sarah (Assistant to Shawn)

[@Endure.Fitness]

Thank you. I have so many people that ask about this

[@TheShawnModel]

Thank YOU for watching and for sharing with your friends! We hope this episode reaches as many people as possible! ✊🏾🙏🏾 - Sarah (Assistant to Shawn)

[@gioxpfr]

Ben is awesome but I have to disagree on one point. He said people that eat carbs before going to bed will have disruptive sleep. High blood sugar makes me sleepy and I fall asleep fast. I sleep hard. When I'm on carnivore, sometimes I can't sleep.

[@TheShawnModel]

Everyone’s body can respond differently to dietary changes, and what works for one person might not work for another. Thank you for sharing your personal experience! ❤️ - Sarah (Assistant to Shawn)

[@cw3645]

I sleep better after at least 2 hours being out in the sunshine--walking, doing yardwork, birdwatching. But all that good can be undone by eating too much/too close to bedtime.

[@dodongnelson5864]

Its because you have high blood sugar level,thats why you are sleepy...

[@MsBuffalopoo]

@@TheShawnModelI would LOVE for Shawn to do a show on female hormones after menopause. I fixed my IR but didn’t sleep well for years until I got bioidentical progesterone and estrogen. Women live longer than men but in worse health. Lack of hormones are part of the reason. Does Mr Stevenson have any wisdom about the role of hormones and how they might help elderly women stay out of nursing homes and thrive until the end?

[@mastandstars5869]

Interesting conversation. I inject all of my insulin via an insulin pump. This was very relevant. Thanks Shawn for your great podcast.

[@TheShawnModel]

Thanks so much for watching and we're glad you found this episode valuable! ❤️ - Sarah (Assistant to Shawn)

[@Ranch-girl]

Once the fat cells grow, is there any way to shrink them? If insulin is low, will they shrink?

[@bme7491]

My problem is carb addiction...so much so that I'm believing it's somehow genetic. I have to really focus and continually remind myself to NOT eat those sugary foods. Sometimes I find myself ignoring myself and eating it anyway. I've cut way back, but it's extremely difficult for me to eliminate them completely.

[@ashleydove4832]

I’m having a metabolic panel done at my doctors appointment next week; fasted labs. If I ask for an insulin level to be drawn, what is a normal range for fasted insulin levels?

[@lorahoffman7232]

In addition to following Dr Bikman's guidelines I use Emtional Freedom Technique (EFT) to address the emotional/psycological components to my health issues.

[@TheShawnModel]

Thank you for sharing your personal experience with us! - Sarah (Assistant to Shawn)

[@simplest2remember]

Bill talks about 2 options, those that want to stay on Ozempic, and those that want to change their diet to avoid carbs. Isn't option 3 using Ozempic to help you change your diet? And perhaps lose weight faster?

[@Blurbbox]

Agreed- it is a wonderful, life changing tool when used as a part of a bigger program. People need the intervention sometimes to get them to a more resilient place. Then follow Bikmans suggested protocols for life.

[@adonnahgrace1719]

Be blessed & ask Father yo touch & bless your body & mind for your time inhibits your complete sleep necessity & believe, know you have it & give thanks w gratitude. Same for ppl working 3rd shift & ithers doin the work of Christ Yahushua! To Him be all Praise for His Majesty & Love. Hes Wonderful Beautiful & Most Worthy of Praise!

[@dr.consuelobonillas9841]

Is the book available on Audible? I can’t find it.

[@healthconscience4931]

I can control all the above except sleep. That one discourages me because I've tried literally everything to fix my sleep and haven't been able it to get a good night's sleep for years. Where do they get 8 hrs a night anyway?

[@PardieDiem]

Same here. Most I get is 4 to 6 hrs, sometimes less, but I still feel great when I get up. I wake up without an alarm. 8 hrs isn't even attainable!

[@imm0rtalitypassi0n]

Extreme stress has been my health's undoing over the last 18 months. Thankfully, I have a good handle on sleep hygiene and regular sleep- but from the time I go to bed to the moment I wake up, I've been stuck in survival mode thanks to financial stress and some other unfortunate stressors beyond my control. It's been really hard to manage enough self care to knock all of that down thanks to how extreme it's been. Sigh- gained 30 lbs and it's been inflammation city, yet I was in pretty peak health before this, with autoimmune stuff in remission and feeling great.

[@TheShawnModel]

Thank you for sharing your story. I can only imagine the challenge to manage health when facing extreme stress and we hope that the information and strategies discussed in our episodes can provide some guidance and relief. 🙏🏾❤️ - Sarah (Assistant to Shawn)

[@imm0rtalitypassi0n]

@@TheShawnModel it definitely does help to keep it from getting even worse, yes! And will eventually help me get back into remission.

[@lysasarah-jaeviolet2072]

I wish someone could explain how I became diagnosed as diabetic without being overweight or elevated levels of insulin.

[@Becks100]

What if you exercise first and eat afterwards?

[@tatjanaaustin9225]

I noticed when i dont get proper sleep, I crave more of bad food

[@winski1961]

So are you saying that fruit is a no-no? It’s a carb and it has natural sugar. So does all fruit spike insulin?

[@viob1359]

Is it possible to lower you insulin while in the same time your blood glucose is still high?

[@aubreyvandyne5284]

The fastest way to get to sleep is to eat a small 100 calorie baked or microwaved potato, no salt, or butter about 1 hour maybe 2 before bed. I have a good sleep whenever I do this.

[@rangiaufariu3016]

What is the title of the book.

[@TheShawnModel]

Here's the link to purchase Dr. Bikman's book: How Not to Get Sick by Dr. Benjamin Bikman & Diana Keuilian - www.amazon.com/How-Not-Get-Sick-Resistance/dp/1637744544/tag=modelhealth1-20 Why We Get Sick: www.amazon.com/Why-We-Get-Sick-Epidemic/dp/1953295770/tag=modelhealth1-20 Thanks for watching!

[@Carnivore1959]

Vicious CYCLE....not circle

[@byunipix9905]

Listening at work (distracted) would you summarize message for improving metabolic health to lose weight as “Take a walk, lift some weights, get a good night’s sleep, in addition to eating protein/fats/veg?

[@napua5217]

Prioritize animal protein Don’t fear fats (animal fat is good but be aware of seed oils) Be conscious of carbohydrates getting them from whole fruits and veg, if insulin resistant go for lower carbohydrate veg and fruit while getting back to better health

[@michellewelch6013]

Avoid eating late in the evening, dont eat carbs in the evening. Carbs brings on stress, which releases insulin, which brings on cortisol, which wrecks your sleep which raises cortisol….

[@jaym9846]

What about the observation that T1 diabetics can minimize the amount of insulin used per day by following a plant based, high-carb, low-protein, low-fat diet?

[@JH-nb4nn]

You can either reduce fats or carbs to get results, but only a small portion of people fix diabetes by reducing fat. Lowering carbs works better for most people. Problem with reducing fat is you are reducing the essential fatty acids, whilst carbs are not essential at all.

[@susankeller5038]

What observation are you referring to? Are there studies? Is it vast amounts of anecdotal evidence? It is clear among all these experts that if a person with a horrible diet switches to a diet lower in sugars, carbs and UPF, there will be improvement. But that improvement can be quantified by lab work, and it seems likely the improvements will only go so far. The deleterious effects of removing protein and healthy fats from diet are being shown in more and more studies.

[@thelaststylebender1678]

What this guy really means is that if you stop eating junk food and highly processed grains and sugar and then call your diet plant based, then your insulin requirements will obviously improve.

[@mostnamesaretaken959]

Lack of Sleep is a Major factor. Make your cortisol sky rocket and you feel hungry every minute.

[@TheShawnModel]

True!!!

[@coljoy9367]

kangaroo has no fat on it when eating it

[@audreynicoletti7329]

You gave some dangerous and deadly advice . You said if a type 1 diabetic doesn't take their insulin they will be skinny . They would be dead if they didn't take their life saving insulin.

[@stefaniesmith7117]

Ummm. I have numerous ladies and gents over age 60 in my run group and at the CrossFit gym I coach at. Don’t assume someone older isn’t wise enough to know there are benefits to functional exercise!

[@magsrankin6166]

Since when is muscle an organ?

[@khultherro8613]

Man looks 80, his voice sounds 17😂

[@MarkP-r4f]

Funny, until recently I hadn't realized that Mario updated his favorite way to tackle ED and it's a relief! Although what he previously suggested was pretty good, it was a real pain to follow... I just go'ogled the latest by Mario Volpstein, it's so much easier and potent now!

[@GriffinGypsyRanch]

It is NOT lifelong. If these people would change their eating habits while on MJ like myself, can get off of it. My A1C was 7.5 in Oct 2023 it was 5.4 2 months ago & km down 90 lbs. I only take 5.0mg every other week now. I plan to get off of it when I get to goal weight (30 more to go) also when you eat keto or carnivore on MJ guess what?? NO side effects!

[@x.y.7385]

I would bet the people who try to change their habits while on one of those drugs are few and far between. Why change when all you have to do is inject a drug. Also with the CDC saying obesity is a disease, well then you need this drug for a lifetime. They're even advocating for kids to start taking these drugs. That will lead to lifetime use

[@summercherie1748]

Most know what insulin resistance is OR we would not be signed on here... I am almost through this and that is all that has been talked about what it is what it is... and going over methodologies like freezing yourself extremism - that most of us are not even capable of - you have taught me nothing new - you are catering to the HEALTHY in this presentation and it is in actuality just a RANT between the two of you... NOT truly trying to help those who really do need help and guidance in this regard... Who are unable to dive into an ICE POND then RUN back into an OVEN SAUNA - Describing what fun that is for you... just a personal BS party going on here INSTEAD OF TRULY AND LEGITIMATELY TRYING TO HELP THOSE WHO ARE ILL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! SHAME ON YOU

[@aubreyvandyne5284]

The fastest way to get to sleep is to eat a small 100 calorie baked or microwaved potato, no salt, or butter about 1 hour maybe 2 before bed. I have a good sleep whenever I do this.