Top Insulin Expert: Insulin Is More Dangerous Than Sugar! This Will Strip Fat Faster Than Anything!
Dr. Benjamin Bickman, a metabolic and fat cell scientist, exposes myths surrounding weight loss and highlights the surprising impact of insulin and ketones on our weight, brain, and mental health. He provides actionable strategies, including a ketogenic diet approach and lifestyle changes, to achieve health goals.
Deep Dive Analysis
19 Topic Outline
The Primacy of Insulin Over Calorie Counting for Weight Loss
Defining Metabolism and Its Role in Energy Expenditure
Insulin's Mechanism in Fat Storage and Driving Hunger
Ketones: The Brain's Preferred Fuel and Their Impact on Fat Loss
Sustainability and Neurological Benefits of a Ketogenic Diet
Ketones' Positive Effects on Heart Function and Blood Pressure
Understanding Exogenous Ketones and Continuous Monitoring
Specific Considerations for Women on a Ketogenic Diet
Dr. Bikman's Prescribed Daily Diet and Lifestyle Plan
When a Ketogenic Diet is Contraindicated: The Case of Insulinoma
Cancer's Metabolic Reliance on Sugar and Therapeutic Implications
The Potential Link Between Excessive B Vitamins and Obesity
GLP-1 Drugs: Efficacy, Limitations, and Strategic Use
Natural Ways to Boost GLP-1: Allulose and Collagen Peptides
Creatine's Diverse Benefits for Muscle and Cognitive Performance
Recommended Tests for Monitoring Metabolic Health
The Impact of Stress and Sleep on Weight and Metabolic Health
The Importance of Testosterone Levels in Male Health
Final Advice for Lasting Health Transformation
9 Key Concepts
Insulin's Role in Metabolism
Insulin is the primary metabolic hormone that dictates how every cell in the body uses and stores energy. High insulin levels direct calories to be stored as fat and can slow down the body's metabolic engine, making it harder to burn fat.
Metabolic Rate
The total amount of energy the body expends. Eating low-carb, high-fat meals can lead to a higher metabolic rate for hours compared to isocaloric high-carb, low-fat meals, indicating more energy is being burned.
Ketones (Beta-Hydroxybutyrate - BHB)
Molecules produced by the liver when insulin is low (e.g., during fasting or a low-carb diet) as a result of fat burning. They serve as a preferred fuel for the brain and heart, and also act as signaling molecules that can reduce hunger and increase fat burning.
Endogenous Ketogenesis
The process by which the body naturally produces its own ketones, primarily in the liver, from burning fat when insulin levels are low. This occurs during periods of fasting or strict carbohydrate restriction.
Exogenous Ketones
Ketone molecules or precursors consumed from outside the body (e.g., drinks, supplements) to elevate blood ketone levels without strict dietary adherence. They can provide immediate fuel and signaling benefits.
Insulinoma
A rare neuroendocrine tumor, usually in the pancreas, that continuously secretes high levels of insulin. Individuals with insulinoma must consume carbohydrates to prevent dangerously low blood sugar (hypoglycemia) due to constant insulin production.
Warburg Effect
The observation that cancer cells primarily rely on glucose for energy, even in the presence of oxygen. This concept suggests that cancer is fundamentally a metabolic disease, and depriving cancer cells of glucose can be a therapeutic strategy.
GLP-1 (Glucagon-Like Peptide-1)
A satiety hormone that tells the brain the body is full and significantly slows down intestinal emptying. GLP-1 drugs mimic this hormone to reduce hunger and cravings, leading to weight loss by decreasing food intake.
Creatine
A molecule that helps rapidly regenerate ATP (the body's energy currency) in cells by providing a phosphate group. It is beneficial for muscle performance, allowing for more work in a given time, and increasingly recognized for its cognitive-enhancing effects in the brain.
15 Questions Answered
Calorie counting often leads to hunger and doesn't account for how different macronutrients affect metabolic rate and hormone signaling, particularly insulin, which dictates energy storage. Focusing solely on calories without addressing insulin often results in hunger, making long-term adherence difficult.
High insulin levels direct calories from the blood to be stored in fat cells and the liver, while simultaneously slowing metabolism. This process can deprive the brain of readily available energy (glucose and ketones), leading to increased hunger despite the body having ample stored fat.
Ketones are molecules produced by the liver when fat is burned due to low insulin. They serve as a preferred, stable fuel for the brain and heart, reduce hunger, increase metabolic rate in fat tissue, and can be 'wasted' as calories through breath and urine, aiding fat loss.
A ketogenic diet can be sustainable because it reduces hunger by providing stable brain fuel, making it easier to adhere to than calorie-restrictive diets. Many people find they can maintain it long-term, and it has shown benefits for various brain disorders.
By providing stable and consistent energy to the brain via ketones, a ketogenic diet can reduce the massive volatility of glucose levels. This leads to a significant reduction in cravings for carbohydrates and an increased ability to resist tempting, often harmful, foods.
The heart is the second tissue, after the brain, that thrives on ketones. Specific forms of ketones, like L-BHB, can improve heart function by increasing its ejection fraction (amount of blood pumped per beat) and expanding blood vessels, which can lower blood pressure.
Women's hormonal cycles influence metabolism; they may enter ketosis faster during the follicular phase, but the luteal phase (high progesterone) can increase hunger, making adherence more challenging. However, research suggests keto does not uniquely stress women's cortisol levels.
Individuals with an insulinoma, an insulin-secreting tumor, should avoid a ketogenic diet as it would lead to dangerously low blood sugar (hypoglycemia). Their body continuously produces high insulin, which would drive blood glucose too low without carbohydrate intake.
Cancer cells predominantly rely on glucose for fuel, a phenomenon known as the Warburg effect. Depriving cancer cells of glucose, such as through a ketogenic diet, can make other cancer treatments more effective and is a key area of metabolic cancer research.
High doses of B vitamins, particularly from fortified processed foods, may increase metabolic efficiency, potentially leading the body to store more fat per calorie consumed rather than burning it. This increased efficiency could contribute to weight gain.
GLP-1 drugs effectively reduce hunger and cravings, leading to weight loss. However, their effects on cravings diminish over two years, and a significant portion (40%) of the weight lost can be fat-free mass (muscle and bone), which may not be regained.
GLP-1 drugs are best used at a lower dose (microdose) and cycled on and off (e.g., 90 days on, then off) in conjunction with low-carb diet coaching. This approach helps cure carb cravings, builds sustainable habits, and leads to better fat loss with greater muscle retention.
Creatine helps muscles regenerate energy (ATP) faster, leading to increased strength, power, and reduced muscle damage during exercise. In the brain, it increases energy, improves cognition, memory, and can counteract the effects of sleep deprivation, especially at higher doses (10-15g/day).
Measuring fasting insulin levels (aiming for less than 7 micro units/ml) and calculating the HOMA score (from insulin and glucose) are crucial for assessing insulin resistance. Continuous Glucose Monitors (CGMs) are also highly recommended for personal insight into blood sugar responses to food.
Sleep deprivation is a primary cause of stress, which can induce insulin resistance within hours. Stress leads to higher cortisol, increased insulin levels, more cravings, and greater fat storage efficiency, making weight loss difficult.
30 Actionable Insights
1. Prioritize Insulin Control for Weight Loss
Focus on lowering insulin levels by controlling carbohydrates, as this prevents hunger and allows the body to access stored fat for energy. Calorie counting alone often leads to hunger and unsustainable weight loss.
2. Eat Protein and Fat for Satiety
Consume ample protein and fat, which have minimal impact on insulin, to manage hunger effectively when lowering carbohydrate intake. This strategy helps sustain a low-insulin state without deprivation.
3. Eliminate Carbs from Breakfast and Lunch
Restrict carbohydrate intake during breakfast and lunch to maintain low insulin levels, especially given the natural morning glucose rise. This helps keep the body in a fat-burning state earlier in the day.
4. Avoid Evening Snacking for Better Sleep
Refrain from eating late at night, particularly sugary or starchy foods, to prevent hyperglycemia before bed. High blood glucose at night activates the sympathetic nervous system, disrupting sleep quality.
5. Exercise Fasted for Metabolic Health
Perform resistance training or other workouts in a fasted state if your primary goal is metabolic health and longevity. This approach helps the body continue to burn fat and maintain insulin sensitivity.
6. Find External Motivation for Change
Identify a compelling reason for making health changes that extends beyond personal desires, such as being a healthy role model for your children. Strong external motivations are crucial for overcoming challenges and sustaining new habits.
7. Prioritize Sleep to Reduce Stress
Recognize that sleep deprivation is a major cause of stress, which in turn leads to rapid insulin resistance. Improving sleep quality is fundamental to overall metabolic health and stress management.
8. Supplement Creatine for Brain and Muscle
Take creatine daily to enhance both muscle performance and cognitive function, especially when sleep-deprived or working intensely. A dose of 10-15 grams is recommended for brain benefits, while 5 grams suffices for muscle.
9. Use a Continuous Glucose Monitor (CGM)
Wear a CGM to gain real-time insight into how different foods and activities affect your blood sugar levels. This self-monitoring tool can provide powerful motivation for making informed dietary and lifestyle changes.
10. Recruit an Accountability Partner
Ask a family member or loved one to help you stick to your dietary plan, especially during periods of indulgence. An external ‘watchman’ can provide crucial support and reminders to get back on track.
11. Induce Ketosis via Fasting or Low-Carb
Achieve a ketogenic state by fasting for about 16 hours or significantly reducing carbohydrate intake. This metabolic state prompts the liver to produce ketones, which serve as an efficient fuel source.
12. Increase Metabolic Rate with Low-Carb Meals
Consume lower-carb, higher-fat meals to significantly boost your metabolic rate for hours after eating, compared to isocaloric high-carb, low-fat meals. This effect is driven by insulin’s role in energy regulation.
13. Cycle Low-Dose GLP-1 with Coaching
If considering GLP-1 drugs for weight loss, use a lower, cycled dose (e.g., 90 days on, then off) combined with low-carb diet coaching. This approach aims to break carbohydrate addiction and establish sustainable habits, outperforming drug-only strategies.
14. Women: Take Creatine for Brain Health
Middle-aged women and beyond should consider taking a higher dose of creatine (10-15 grams) daily to support cognitive function, as women are more susceptible to cognitive decline like Alzheimer’s. Creatine does not lead to unwanted muscle bulk in women.
15. Supplement Omega-3 for Muscle Building
If not regularly consuming fish or other omega-3-rich foods, take a good omega-3 supplement. Omega-3s play a meaningful role in promoting muscle protein synthesis and growth.
16. Take Morning Ice Bath for Sleep
Incorporate a morning ice bath or cold plunge into your routine to help regulate your circadian rhythm and improve sleep quality at night. The initial shock can help ‘get your clock ticking.’
17. Avoid Excessive B Vitamin Supplementation
Be mindful of consuming too many B vitamins, especially from fortified processed foods, as high doses may increase metabolic efficiency and promote fat storage. For weight loss, metabolic inefficiency can be beneficial.
18. Use Natural GLP-1 Boosters
Incorporate allulose (a rare sugar sweetener), Yerba Mate tea, or collagen peptides into your diet to naturally increase GLP-1 production. These can help enhance satiety and manage cravings, potentially aiding in transitioning off GLP-1 drugs.
19. Check Testosterone Levels (Men)
Men experiencing fatigue and weight gain should get their testosterone levels checked. Addressing low testosterone through weight loss, supplements, or cold plunges can improve energy and body composition.
20. Structure Indulgences with Time Limits
When faced with tempting foods, pre-define a specific, limited period for indulgence rather than relying on willpower alone. This strategy helps manage consumption without completely eliminating enjoyable foods.
21. Read and Challenge Your Brain Daily
Engage in activities that challenge your brain, such as reading books and learning new things, to promote cognitive health and potentially reduce the risk of dementia. This complements the brain-boosting effects of ketones.
22. Make Lunch Your Biggest Meal
Plan for lunch to be your largest meal, focusing on protein and fat, to promote satiety throughout the afternoon. A substantial lunch can help reduce evening cravings and prevent overeating later in the day.
23. Adjust Diet for Luteal Phase (Women)
Women should be more flexible and generous with their diet during the luteal phase (after ovulation) due to higher progesterone levels, which can increase hunger and cravings. It may be harder to stick to strict ketogenic protocols during this time.
24. Measure Fasted Insulin Levels
Request a fasted insulin test from your doctor, aiming for levels around seven micro units per milliliter or less. This provides a crucial indicator of your metabolic health, often overlooked in standard blood panels.
25. Calculate Your HOMA Score
Use your fasted insulin and glucose levels to calculate your HOMA (Homeostatic Model Assessment) score. This score offers a comprehensive assessment of your position on the insulin resistance spectrum.
26. Incorporate Cold Plunge for Testosterone
Men can consider doing an ice immersion or cold plunge followed by a workout to potentially boost testosterone levels. This combination has been anecdotally linked to significant increases.
27. Use Ashwagandha for Sleep and Stress
Consider supplementing with ashwagandha, particularly in gummy form, to improve sleep quality and reduce cortisol response. This adaptogen can help manage stress and enhance sleep architecture.
28. Ketones Reduce Anxiety and Stress
Understand that ketones, specifically BHB, act as an anxiolytic by signaling in the brain to reduce stress hormone activity. This contributes to the mental well-being benefits of a ketogenic state.
29. Ketogenic Diet Not Uniquely Stressful
Research indicates no statistically significant change in cortisol levels for women on a ketogenic diet, dispelling the misconception that it causes unique stress in women compared to men.
30. Stack Wearables for Holistic Insight
Combine data from continuous glucose monitors (CGMs) with other wearables like a Whoop strap to gain deeper insights into your body’s responses. This can reveal connections between stress, sleep, and blood glucose spikes.
7 Key Quotes
Insulin as a hormone is the one metabolic hormone to rule them all.
Dr. Benjamin Bikman
You simply wipe out a person's insulin, it is completely impossible for them to get fat.
Dr. Benjamin Bikman
Every diet works until you stop doing it.
Dr. Benjamin Bikman
If there's one tissue in the body that thrives in the midst of ketones, it's the brain.
Dr. Benjamin Bikman
Science is the pursuit of truth.
Dr. Benjamin Bikman
A scientist must be so humble that he or she is constantly prepared to dump their hypotheses if they've been shown to be wrong.
Dr. Benjamin Bikman
If I could have one change in the US and the UK and everywhere else, I'd say add insulin to that panel.
Dr. Benjamin Bikman
2 Protocols
Dr. Bikman's Ideal Daily Health Protocol
Dr. Benjamin Bikman- Wake up at 5 AM and go on a ruck with a weighted vest and 15-pound kettlebells, hiking one mile up a hill and one mile back.
- Take an ice bath in the morning.
- Sip on Yerba Mate tea instead of coffee.
- Do not eat breakfast; maintain a fasted state.
- Perform resistance training workout (bodyweight-based) in a fasted state around 10:30 or 11 AM.
- Go into the sauna for 12 to 15 minutes after the workout.
- Have a big, hearty lunch primarily composed of protein and fat.
- Eat dinner with family around 5 or 6 PM, eating whatever the family is having.
- Avoid snacking and late-night eating to prevent hyperglycemic spikes before bed.
- Read books and challenge your brain with new learning daily.
- Consider taking creatine every morning (10-15g for brain benefits).
- Consider taking ashwagandha gummies before bed to improve sleep and suppress cortisol.
- Consider taking omega-3 supplements if not consuming fish regularly.
- Consider taking collagen peptides.
- Use allulose as a sweetener to naturally increase GLP-1.
- Get testosterone levels checked, especially for middle-aged men experiencing fatigue or weight gain.
- Wear a continuous glucose monitor (CGM) for self-monitoring and understanding blood sugar responses.
- Get fasting insulin levels checked by a doctor (aim for <7 micro units/ml) and calculate your HOMA score.
GLP-1 Drug Cycling Protocol for Sustainable Weight Loss
Dr. Benjamin Bikman- Use a lower dose (microdose) of GLP-1 medication.
- Cycle the drug on and off, for example, 90 days on.
- Receive coaching or counseling on how to adopt a low-carb diet during the 'on' cycle.
- Wean off the drug at the end of the cycle to see if the low-carb habits have stuck.
- If cravings for carbohydrates return, cycle back on the drug for another period while reinforcing low-carb habits.