#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

In this interview podcast, the host and Dr. Ben Bikman discuss insulin resistance as a key contributor to chronic diseases, often developing silently for years. Dr. Bikman explains how insulin resistance remains hidden until advanced stages due to the glucocentric paradigm in modern clinical care, and he suggests early detection through simple tests and actionable steps to reverse it. The conversation covers insulin's broader physiological roles beyond blood glucose, its influence on fat storage, appetite regulation, inflammation, and chronic disease. They also discuss macronutrients and insulin sensitivity, meal timing, the dangers of visceral fat, lifestyle factors, and the emerging use of GLP-1 agonist medications, as well as practical strategies for improving insulin sensitivity.

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FoundMyFitness

Introduction to Insulin Resistance and the Glucocentric Paradigm

Detecting Insulin Resistance and Insulin's Broader Physiological Roles

Ectopic Fat Accumulation, Insulin's Role in Fat Storage, and the Origins of Insulin Resistance

The Interplay of Calories, Insulin, and Dietary Components in Insulin Resistance

Dietary Fats, Carbohydrates, and Insulin Sensitivity

Fructose vs. Glucose, Weight Loss, and the Carbohydrate-Insulin Model

The Role of Physical Activity and Exercise in Insulin Sensitivity

Fat Cell Growth, Meal Frequency, and Evening Snacking

The Impact of Sleep Deprivation on Insulin Resistance

Environmental Toxins and Commonly Prescribed Medications as Causes of Insulin Resistance

Strategies to Enhance Insulin Sensitivity: Diet, Exercise, and Timing

Supplements for Insulin Sensitivity and the Role of Ketones

Subcutaneous vs. Visceral Fat and Ethnic Predispositions

Fat Cell Spillover, Ceramides, and the Role of Linoleic Acid

Seed Oils, Refined Carbohydrates, and a Balanced Perspective on Dietary Fats

Fat Cell Shrinking, Tissue-Specific Insulin Resistance, and the Progression to Type 2 Diabetes

GLP-1 Agonists: Mechanisms, Benefits, and Potential Concerns

GLP-1 Agonists: A More Nuanced Approach and the Importance of Habit Change

Muscle Loss, Nutrient Absorption, and the Long-Term Effects of GLP-1 Agonists

GLP-1 Agonists and Longevity: A Cautious Perspective

Insulin's Damaging Mechanisms and the Importance of Glucose Control

The Power of Insulin and Key Biomarkers for Aging

Practical Takeaways and Final Thoughts

#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

FoundMyFitness

00:00Introduction to Insulin Resistance and the Glucocentric Paradigm

Introduction to Insulin Resistance and the Glucocentric Paradigm

07:52Detecting Insulin Resistance and Insulin's Broader Physiological Roles

Detecting Insulin Resistance and Insulin's Broader Physiological Roles

15:46Ectopic Fat Accumulation, Insulin's Role in Fat Storage, and the Origins of Insulin Resistance

Ectopic Fat Accumulation, Insulin's Role in Fat Storage, and the Origins of Insulin Resistance

23:36The Interplay of Calories, Insulin, and Dietary Components in Insulin Resistance

The Interplay of Calories, Insulin, and Dietary Components in Insulin Resistance

31:42Dietary Fats, Carbohydrates, and Insulin Sensitivity

Dietary Fats, Carbohydrates, and Insulin Sensitivity

39:59Fructose vs. Glucose, Weight Loss, and the Carbohydrate-Insulin Model

Fructose vs. Glucose, Weight Loss, and the Carbohydrate-Insulin Model

47:36The Role of Physical Activity and Exercise in Insulin Sensitivity

The Role of Physical Activity and Exercise in Insulin Sensitivity

54:54Fat Cell Growth, Meal Frequency, and Evening Snacking

Fat Cell Growth, Meal Frequency, and Evening Snacking

1:02:24The Impact of Sleep Deprivation on Insulin Resistance

The Impact of Sleep Deprivation on Insulin Resistance

1:11:34Environmental Toxins and Commonly Prescribed Medications as Causes of Insulin Resistance

Environmental Toxins and Commonly Prescribed Medications as Causes of Insulin Resistance

1:17:54Strategies to Enhance Insulin Sensitivity: Diet, Exercise, and Timing

Strategies to Enhance Insulin Sensitivity: Diet, Exercise, and Timing

1:26:42Supplements for Insulin Sensitivity and the Role of Ketones

Supplements for Insulin Sensitivity and the Role of Ketones

1:35:34Subcutaneous vs. Visceral Fat and Ethnic Predispositions

Subcutaneous vs. Visceral Fat and Ethnic Predispositions

1:44:29Fat Cell Spillover, Ceramides, and the Role of Linoleic Acid

Fat Cell Spillover, Ceramides, and the Role of Linoleic Acid

1:51:14Seed Oils, Refined Carbohydrates, and a Balanced Perspective on Dietary Fats

Seed Oils, Refined Carbohydrates, and a Balanced Perspective on Dietary Fats

1:57:37Fat Cell Shrinking, Tissue-Specific Insulin Resistance, and the Progression to Type 2 Diabetes

Fat Cell Shrinking, Tissue-Specific Insulin Resistance, and the Progression to Type 2 Diabetes

2:04:22GLP-1 Agonists: Mechanisms, Benefits, and Potential Concerns

GLP-1 Agonists: Mechanisms, Benefits, and Potential Concerns

2:12:38GLP-1 Agonists: A More Nuanced Approach and the Importance of Habit Change

GLP-1 Agonists: A More Nuanced Approach and the Importance of Habit Change

2:25:02Muscle Loss, Nutrient Absorption, and the Long-Term Effects of GLP-1 Agonists

Muscle Loss, Nutrient Absorption, and the Long-Term Effects of GLP-1 Agonists

2:33:27GLP-1 Agonists and Longevity: A Cautious Perspective

GLP-1 Agonists and Longevity: A Cautious Perspective

2:40:40Insulin's Damaging Mechanisms and the Importance of Glucose Control

Insulin's Damaging Mechanisms and the Importance of Glucose Control

2:47:34The Power of Insulin and Key Biomarkers for Aging

The Power of Insulin and Key Biomarkers for Aging

2:55:05Practical Takeaways and Final Thoughts

Practical Takeaways and Final Thoughts