Top Insulin Expert: This Will Strip Fat Faster Than Anything!

Dr. Benjamin Bickman, a leading metabolic scientist, discusses the misconceptions around weight loss, emphasizing the role of insulin rather than calorie cutting. He advocates for a ketogenic diet, highlighting its benefits in reducing insulin levels, promoting fat burning, and enhancing brain health. Bickman stresses the importance of managing carbohydrate intake to avoid insulin resistance and cravings, suggesting structured indulgences and external support for dietary changes. He also explores the potential of ketones in improving cognitive and heart health, while cautioning against the overuse of vitamins and emphasizing the significance of sleep and stress management in achieving long-term health goals.

• Insulin is identified as the primary hormone influencing weight management and metabolic processes.
• The ketogenic diet is suggested as a practical strategy for weight loss due to its effect on lowering insulin levels.
• Insulin's role extends beyond blood glucose regulation to directing energy storage in the body.

"Insulin as a hormone is the one metabolic hormone to rule them all. Insulin will tell every single cell of the body what it needs to do with energy."

• Insulin is crucial in determining how the body manages energy, influencing whether calories are stored or used.

• Ketones are highlighted as the brain's preferred fuel, with potential benefits for mental health, anxiety, and depression.
• The ketogenic diet supports brain health by providing a steady supply of ketones, which can improve cognitive function.

"Ketones are the brain's preferred fuel. It can control anxiety, improve depression. It can help with attention."

• The use of ketones as a primary energy source can enhance mental clarity and reduce symptoms of mental health disorders.

• Weight loss should focus on reducing insulin levels rather than merely cutting calories.
• Structuring indulgences and seeking support can help manage dietary challenges during high-risk periods like holidays.

"Structure your indulgences. Give yourself a distinct period of time where you know you're going to imbibe in these refined starches and sugars."

• Planning and support are essential in managing dietary habits and reducing insulin resistance.

• The thermic effect of food and macronutrient composition can influence metabolic rate and energy expenditure.
• Low-carb, high-fat meals can increase metabolic rate more than high-carb, low-fat meals.

"The meal that is lower carb and higher fat, those individuals will have a much higher metabolic rate for hours afterwards."

• Choosing meals with the right macronutrient balance can enhance metabolism and support weight management.

• The traditional focus on calorie reduction is challenged, emphasizing the importance of hormonal regulation in weight loss.
• Insulin's role in energy storage and hunger is highlighted as a critical factor in effective weight management.

"If your weight loss strategy is based on cutting calories without addressing insulin, which is the other of the two variables, then you're going to be hungry."

• Addressing insulin levels can prevent hunger and support sustainable weight loss.

• High insulin levels can lead to reduced energy availability for the brain, causing hunger and brain fog.
• Managing insulin levels can help maintain energy balance and reduce cravings.

"When you spike insulin, you lower your glucose and you stop your liver from making ketones. So the two main brain fuels have gone down."

• Regulating insulin can prevent energy deprivation in the brain and reduce the frequency of hunger signals.

• Ketosis provides a metabolic advantage by increasing fat burning and energy expenditure.
• Ketones can increase metabolic rate and contribute to weight loss through energy wastage.

"When ketones move through the bloodstream and come to our fat cells, they will increase our metabolic rate in our fat tissue by three times."

• The production and utilization of ketones can enhance metabolism and support effective weight management.

• The ketogenic diet is practical and sustainable for many, reducing hunger and supporting long-term weight management.
• The diet's focus on fat and protein allows for satiety without constant hunger.

"A ketogenic diet because it's not based on hunger. I think has the potential to work."

• The ketogenic diet's ability to reduce hunger makes it a viable long-term strategy for weight management.

• Personal experiences and testimonials support the effectiveness of the ketogenic diet in weight loss and improved health.
• Individuals report significant weight loss and improved well-being through low-carb, high-fat diets.

"35 days of keto for the first time ever started on the 2nd of January 2025. It's now the 8th of February and 8 kg or 17.5 lbs gone."

• Personal success stories highlight the practical benefits and effectiveness of the ketogenic diet in achieving health goals.

• Ketones can help reduce cravings and eating disorders by providing stable energy to the brain.
• A ketogenic diet stabilizes glucose levels, avoiding harmful volatility and potential brain energy roller coasters.
• Ketones nourish the brain, promoting indifference to harmful cravings.

"I found that really fascinating that I had no urge, no craving, no desire to buy the cinnamon roll and it had vanished."

• The speaker experienced a significant reduction in cravings while on a ketogenic diet, indicating its potential effectiveness in managing eating disorders.

"The beauty is fuel is stable, ketones are stable, even glucose is stable; you're avoiding the massive volatility of glucose."

• A ketogenic diet provides consistent energy, preventing the harmful effects of fluctuating glucose levels.

• The heart, like the brain, thrives on ketones, especially in cases of heart failure.
• Ketones can improve heart function by increasing the ejection fraction and expanding blood vessels.
• LBHB, a form of ketone, has shown significant cardiovascular benefits in studies.

"When a person's experiencing heart failure... the heart will shift its fuel to start relying on ketones to improve its function."

• In heart failure, the heart uses ketones to enhance its performance, indicating ketones' therapeutic potential.

"With LBH, they found that the heart was able to eject 40% more blood for every beat."

• LBHB significantly improves heart efficiency, highlighting its potential use in treating heart conditions.

• Exogenous ketones allow ketosis without a strict diet, available in various forms like BHB and ketone esters.
• Continuous ketone monitors are available in Europe, offering real-time tracking of ketone levels.
• Exogenous ketones act as both fuel and signaling molecules, influencing cellular functions.

"You can drink ketones... in its two versions. You can get it in either version, DBHB or LBH."

• Exogenous ketones provide an alternative way to achieve ketosis, mimicking natural ketone production.

"Ketones are so easy to measure, not unlike glucose, that just like people have continuous glucose monitors now in Europe, you can get continuous ketone monitors."

• Continuous ketone monitoring offers a convenient method for tracking ketosis, similar to glucose monitoring.

• BHB, the main ketone, serves as both an energy source and a signaling molecule, influencing cellular processes.
• Ketones bypass insulin regulation, providing direct energy access to cells.
• BHB's signaling effects include promoting nitric oxide production, enhancing blood flow.

"Every single cell of the body, and do so gladly. The BHB the ketone against glucose in many of the biggest tissues of the body like the muscle or the fat or even the heart glucose can't just come in it needs an escort if you will or it needs permission and that's insulin."

• BHB provides energy without insulin, making it a more direct and efficient fuel source for cells.

"LBHB might be kind of the way forward where if you can signal something else but get the same effect without the consequences or the side effects that you get from seialis."

• LBHB's signaling properties may offer therapeutic benefits without the side effects of traditional medications.

• Women experience hormonal fluctuations that affect metabolism and response to ketogenic diets.
• During the follicular phase, women are more efficient at burning fat and entering ketosis.
• Progesterone in the luteal phase increases hunger, potentially complicating adherence to a ketogenic diet.

"Women are very unique when it comes to hormones... progesterone levels can change by a thousand times over the course of the ovarian cycle."

• Women's hormonal cycles significantly influence their metabolic responses, necessitating tailored dietary approaches.

"In the first phase in her follicular phase she is a fat burning machine... she will get into ketosis faster than her male counterpart."

• During the follicular phase, women excel at fat metabolism, highlighting the importance of cycle-specific dietary strategies.

• Studies show no significant change in cortisol levels when switching between ketogenic and high-carb diets.
• The misconception that ketogenic diets are uniquely stressful for women is challenged by research findings.

"When Isabella and her group measured cortisol levels, no statistically significant change at any point."

• Research indicates that ketogenic diets do not uniquely elevate cortisol in women, countering common misconceptions.

• A low-carb approach is recommended for breakfast and lunch, focusing on protein and fat to maintain low insulin levels.
• A structured daily routine, including exercise and family meals, supports overall well-being.
• Exogenous ketones can enhance cognitive function and reduce hunger.

"Zero to little to no carbs for breakfast and lunch... as much protein and fat as they'd like."

• A low-carb diet during the day helps maintain insulin sensitivity and manage weight.

"Your brain is now using those ketones. Your heart would be using the ketones."

• Ketones provide cognitive and cardiovascular benefits, supporting mental sharpness and heart health.

• Avoiding late-night eating is crucial to prevent hypoglycemia, which can activate the sympathetic nervous system, causing restlessness and poor sleep quality.
• Eating late can spike blood glucose levels, leading to undesirable effects on the nervous system during sleep.

"I would say anyone who says, 'Ben, what is the one thing?' If I'm putting a question in your mouth, I'd say stop snacking in the evening."

• Emphasizes the importance of avoiding evening snacks to maintain stable glucose levels and ensure better sleep quality.

"Hypoglycemia will have that effect. And that is terrible timing because when you're going to bed, you're wanting to rely on your what's called your parasympathetic nervous system."

• Highlights the negative impact of hypoglycemia on sleep, as it activates the sympathetic nervous system, disrupting rest.

• Transitioning to a ketogenic diet can be facilitated by exogenous ketones, which help maintain muscle mass during weight loss.
• The ketogenic diet can fuel the brain efficiently and potentially serve as therapy for conditions like dementia.

"I do think exogenous ketones can help a person transition into relying on a ketogenic diet more readily."

• Suggests the use of exogenous ketones to ease the transition into ketosis and support muscle retention during weight loss.

"Challenge your brain. You had mentioned dementia earlier. Ketones are a therapy for dementia, but so too is challenging your brain."

• Encourages mental stimulation alongside a ketogenic diet for cognitive health benefits.

• Audience feedback is valued and trusted, providing insights and constructive criticism.
• Engaging with comments helps improve content and maintain a connection with the audience.

"I actually funnily enough I do look at the comment section because it's a place where I really trust the feedback."

• Indicates the importance of audience feedback in shaping content and ensuring it meets listener expectations.

• Individuals with insulinoma, a tumor that secretes insulin, should avoid low-carb diets due to the risk of hypoglycemia.
• Such medical conditions require careful dietary considerations and monitoring.

"An insulinoma is an insulin secreting tumor. So usually it's the pancreas, which for those watching is here."

• Describes insulinoma and its implications for dietary choices, particularly the risks associated with low-carb diets.

"If a person has an insulinoma, that's like the worst person to adopt a low carb diet. They have to eat carbs because they're always making insulin."

• Advises against low-carb diets for those with insulinoma due to continuous insulin production.

• Cancer cells primarily rely on glucose for fuel, suggesting that reducing sugar intake could potentially hinder cancer growth.
• The Warburg effect highlights cancer's dependency on glucose, with implications for dietary interventions in cancer treatment.

"Cancer cells rely on glucose as their fuel primarily. He also identifies glutamine."

• Explains the metabolic basis of cancer cells' reliance on glucose, supporting dietary strategies to limit sugar intake.

"One of the reasons I adhere to a ketogenic diet is I want to do what I can to try to kill any little budding cancer cells by starving them of their glucose that they want."

• Personal motivation for following a ketogenic diet to reduce cancer risk by limiting glucose availability to cancer cells.

• Science should be open to scrutiny and new ideas, especially in areas like cancer where current treatments may not be effective.
• Media criticism of scientific findings can reflect broader resistance to unconventional ideas and emerging platforms.

"Science is a the pursuit of truth. I was blessed to do my dissertation work, my PhD studies with a wonderful man named Lionus Dome."

• Emphasizes the fundamental goal of science as truth-seeking, regardless of prevailing opinions or media narratives.

"It's so discouraging to hear, but it is also Stephen perhaps a manifestation of a broader opposition to anything low carb."

• Discusses the resistance faced by unconventional scientific ideas, particularly those challenging established dietary norms.

• Providing context and additional information during podcasts enhances the audience's understanding and engagement.
• Innovations like on-screen references during discussions set new standards in podcasting.

"One of the things we've we introduced this year, which I really love, is on the screen during these conversations as you're talking about different complicated words or you're talking about different studies or whatever it might be, those studies will be appearing on the screen for the audience to see."

• Details the introduction of on-screen references to provide context and enrich the listening experience.

• GLP-1 medications can aid weight loss by reducing hunger but may lead to diminishing returns and loss of lean mass over time.
• These medications should be used strategically, potentially in low doses and cycles, to manage carbohydrate cravings effectively.

"GLP-1 is primarily a satiety hormone. It'll tell the brain that we're done eating and it will slow down the intestines significantly."

• Describes the mechanism of GLP-1 medications in promoting satiety and reducing food intake.

"So my best use of that drug would be using it with two distinct purposes, two ways, but for one purpose, which is this is a drug that's going to help you learn to control carbohydrates."

• Suggests a strategic approach to using GLP-1 medications to manage carbohydrate intake and develop sustainable dietary habits.

• Collaborative work shows that combining low carb counseling with low-dose GLP-1 medications results in better outcomes than medication alone.
• The approach leads to better fat loss and muscle mass retention over two to three years.

"They have people getting low carb counseling with a cycled low dose of GLP1, and the results vastly outperform those who just rely on the drug."

• Highlighting the effectiveness of combining diet coaching with medication for improved health outcomes.

• Alulose is a rare sugar that increases GLP-1 production without being metabolized by the body.
• It can be used as a sweetener in various foods and helps those looking to discontinue GLP-1 medication.

"Using alulose either as a sweetener in a coffee or a tea or your baking or whatever is a way to increase your GLP1 naturally."

• Alulose offers a natural alternative to enhance GLP-1 levels, beneficial for those wanting to reduce medication reliance.

• Collagen peptides are beneficial for weight loss and skin integrity.
• They serve as another method to increase GLP-1 levels naturally.

"Collagen peptides are another way to increase GLP-1. So that would be another signal here that if someone is interested in a good smart way of losing weight, I am a fan of collagen."

• Collagen peptides not only support weight loss but also improve skin health, making them a multifaceted supplement.

• Creatine supports muscle energy and growth and is increasingly recognized for its cognitive benefits.
• Higher doses are required for cognitive improvements, especially under sleep deprivation or stress.

"Creatine has been shown to increase brain energy, and there are some incredible human studies finding that you take people with cognitive decline or some form of early dementia. Give them creatine supplementation and over the next few weeks their cognition will improve."

• Creatine is essential for both physical and mental health, offering significant benefits for cognitive performance.

• Creatine does not lead to bulky muscles in women; it supports healthy muscle function.
• Vegetarians and vegans should consider creatine supplementation due to dietary deficiencies.

"No woman ever needs to be worried about getting too big in muscles. It doesn't happen."

• Creatine is safe and beneficial for all, especially those with dietary restrictions that limit natural intake.

• Stress and poor sleep significantly impact metabolic health and insulin resistance.
• Small lifestyle changes, like reducing alcohol and using adaptogens like ashwagandha, can improve sleep and reduce stress.

"Sleep deprivation, I believe, is the leading cause of stress. And stress is one of the three cardinal causes of what I call fast insulin resistance."

• Addressing stress and sleep can lead to substantial improvements in metabolic health and overall well-being.

• CGMs provide real-time feedback on blood glucose levels, encouraging personal dietary adjustments.
• They are a valuable tool for understanding the body's response to different foods and stress levels.

"I have seen more people make changes of their own volition when they just are wearing a CGM and they don't need someone to be nagging them."

• CGMs empower individuals to make informed decisions about their diet and lifestyle, enhancing health outcomes.

• Men should monitor testosterone levels as they age, as low levels can affect energy and weight.
• Lifestyle changes and certain supplements can help maintain healthy testosterone levels.

"If he finds that he is tired and he's gaining weight, get your testosterone checked. If it's actually low, lose a little weight and the testosterone will boost."

• Regular monitoring and proactive management of testosterone levels are crucial for maintaining men's health.

• The conversation concludes with reflections on faith, the purpose of life, and the importance of spiritual beliefs.
• The speaker emphasizes the importance of demonstrating personal growth and responsibility.

"I believe it is to show our heavenly father that we are capable of more."

• This perspective highlights the role of faith and personal development in achieving a fulfilling life.