May 8, 2020
We welcome back, a biomedical scientist, professor, and expert
on insulin resistance, Dr. Benjamin Bikman.
Dr. Benjamin Bikman studies diabetes and obesity, and much of
what he focuses on is a seemingly obscure condition called insulin
resistance. But it's, in fact, not very obscure at all.
What is insulin resistance? Why did Dr. Benjamin Bikman devote
his career to studying something like this? Well, insulin
resistance is essentially two things. First of all, some cells in
your body aren't responding very well to the hormone insulin.
Second, you have more insulin than you did before, a condition
called hyperinsulinemia.
Dr. Bikman's research focus is to elucidate the molecular
mechanisms that mediate the disruption that causes and accompanies
metabolic disorders, such as obesity, type 2 diabetes, and
dementia. Driven by his academic training (Ph.D. in Bioenergetics
and postdoctoral fellowship with the Duke-National University of
Singapore in metabolic disorders), he is currently exploring the
different roles of insulin and ketones as critical drivers of
metabolic function. He frequently publishes his research in
peer-reviewed journals and presents at international science
meetings.
In this episode, Dr. Bikman dives deep into his book, Why We Get Sick and
how 88% of US adults may have insulin resistance. Dr. Bikman speaks
about why we have insulin resistance and how you can test for
insulin resistance at home. Dr. Bikman recommends that we all have
a small blood pressure cuff at home. Then, Dr. Bikman talks all
about fasting – what are the best ways to end a fast, what are the
worst ways to end a fast, and why "wrecking your metabolism" simply
doesn't make sense. Stay tuned, as Dr. Bikman reveals what we can
do to prevent insulin resistance.
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[00:40] About Why We Get Sick
- The more Dr. Bikman studies insulin resistance, the more
flustered he gets. It’s something so few people know about.
- There are three segments of the book:
- Defining insulin resistance
- Why insulin resistance matters
- What to do about insulin resistance
- 88% of US adults may have insulin resistance because they have
at least one out of five characteristics of metabolic syndrome:
- Expanded waist circumference
- High blood pressure
- High glucose
- High triglycerides
- Low HDL
- Get Why We Get Sick: The Hidden
Epidemic at the Root of Most Chronic Disease―and How to Fight
It
[05:30] Signs You Have Insulin Resistance
- Your skin can be a window to the metabolic soul. Two pronounced
skin disorders are wholly connected with insulin resistance:
- Infertility and erectile dysfunction can be a sign of insulin
resistance.
[08:00] How to Test Insulin Resistance at
Home
- Buy a small blood pressure cuff that you can put around your
wrist.
- After fasting, and you notice your blood pressure goes down,
that’s a sign of insulin resistance.
- Insulin controls fuel use. At any moment, it’s a sugar burner
or a fat burner. Insulin will dictate that fuel use in the body.
Ketones can only be made when the body is in a high state of fat
burning. If it takes a long time to measure ketones on a ketone
meter, then it may be sign of insulin resistance.
- If you are in ketosis, your insulin is going down. If your
glucose is high, that’s a big question. It could be that you are
overeating and snacking too often. Or, it could mean there is an
exaggerated hormone response to the fast.
[13:45] The Best Way to Break a Fast vs. the Worst Way
to Break a Fast
- A seven day fast is a little extreme. If a person is
overweight, they need to be smart enough about doing a long
fast.
- The longer a person is in a fast, the lower the insulin is
getting. However, our potassium and sodium pump will slow down. The
kidneys wills start to dump potassium – they haven’t got the
message to stop. So, the person will risk dying by changing the
potassium levels in the blood – it’s lethal!
- Don’t end a fast on a sugary snack.
- End a fast with fats and proteins – they have the smallest
effect on insulin.
[18:30] About Dry Fasting
- Dry fasting will stimulate autophagy faster than a wet
fast.
- It can be used very effectively.
- A dry fast will have a shorter time span.
[21:00] Why Fasting Won’t Wreck Your Metabolism
- Energy within a living organism is your metabolism.
- You want your metabolism to be less efficient actually.
- It’s nonsense when people say something will “wreck your
metabolism.”
- The key to health is to be metabolically flexible.
[22:30] The Difference Between Fasting and
Starvation
- Have you started cutting muscle? Cutting muscle is the
difference between fasting and starving.
- The greatest defender of muscle during a fast is ketones
because we need to continue to feed our brains. Plus, our kidneys
are working much harder than any other organ.
- The moment our ketones come online, the metabolism in our
muscles will stop.
- Ketones are muscle sparing. If ketones are high, our muscles
will keep our amino acids.
- 75% of the brain’s energy will come from ketones.
[29:30] There are No Issues with Low Insulin
Levels
- Bikman can’t think of any issues with low levels of
insulin.
- People say low insulin means you are depriving your muscles.
There are not a lot of studies on this.
- In gymnasts, they found there was no compromised muscle
strength with the adaptation of a ketogenic diet.
- Most of the time, Dr. Bikman is in ketosis. However, there are
moments when it’s difficult to stay in ketosis. Sometimes, Dr.
Bikman’s kids will make him a meal that he ends up eating despite
the carbohydrates.
[38:30] About Pathological Insulin
Resistance
- On a ketogenic diet, a person is becoming glucose intolerant.
That is not the same as insulin resistance.
- If a person consumes glucose, it will take longer to burn
it.
- If you have been burning fat for so long and you challenge it
with a glucose load, Dr. Bikman says the body will respond to it
perfectly.
- The ketogenic diet isn’t the only way to live. Some people can
thrive on a high carb diet. However, if someone is insulin
resistant, they will benefit more from a low carb diet.
[44:50] The Optimal Range for Insulin
- Most doctors won’t test for insulin because they already tested
for glucose.
- Just because glucose is normal, does not mean that insulin is
normal.
- If you are six or below, you’re great. If it is up to 16 then
you need to careful. If it’s higher, then it’s time to take things
seriously.
- Some labs will say that up to 30 is normal – it’s not!
[49:15] Breast Cancer is Poorly Understood
- We know so little about breast cancer.
- The nature of this disease is change. If you think you’ve
solved it, you haven’t.
- The best evidence is hinting that cancer could stem from energy
problems and issues in the mitochondria.
[53:20] Cancer and Sugar Have a Mutual
Relationship
- Cancer depends on glucose.
- There has never been human cancer found that thrives on
ketones.
[55:15] How to Fix Insulin Resistance
- A cause of insulin resistance is high insulin.
- So how do we prevent insulin? A low carb lifestyle.
- Glucose is necessary for human survival – well, we make all we
need.
- Focus on protein and fat!
- Learn more at https://gethlth.com/
AND MUCH MORE!
Resources from this episode:
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