The Metabolic Classroom with Dr. Ben Bikman

• How Your Nervous System Controls Metabolism: Fight or Flight vs Rest & Digest

  📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this foundational Metabolic Classroom lecture, Dr. Ben Bikman unpacks the vital role of the autonomic nervous system (ANS) in maintaining health and metabolic balance.The ANS, a part of the peripheral nervous system, regulates involuntary processes such as heart rate, digestion, respiratory rate, and blood pressure—largely without conscious control. It's divided into two branches: the sympathetic (fight or flight) and parasympathetic (rest and digest) systems.Dr. Bikman first explains how the sympathetic system is designed to mobilize energy quickly through hormones like epinephrine. While short-term activation (like during exercise or danger) is beneficial, prolonged sympathetic activity—known as sympathetic overdrive—can lead to insulin resistance, mitochondrial stress, oxidative damage, and fat accumulation in organs like the liver and muscle.Conversely, the parasympathetic system, largely driven by the vagus nerve, supports digestion, insulin release, recovery, and metabolic regulation. He emphasizes the importance of heart rate variability (HRV) as a measure of balance between these systems and overall metabolic health.Practical strategies to promote parasympathetic tone and restore ANS balance include breath work (like the 4-7-8 technique), exercise, cold therapy, avoiding late-night glucose spikes, and creating a strong wind-down routine before bed. The message is clear: managing stress and supporting ANS flexibility is crucial for metabolic health and long-term disease prevention.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.comIMPORTANT NOTE: The information presented is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dr. Bikman is not a clinician—and, he is not your doctor. Always seek the advice of your own qualified health providers with questions you may have regarding medical conditions.Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15) Hosted on Acast. See acast.com/privacy for more information.

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• Honey & Maple Syrup vs. Sugar: What’s Better for Metabolic Health?

  📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this episode of the Metabolic Classroom, Dr. Ben Bikman explores whether natural sweeteners like honey and maple syrup might be better metabolic alternatives to table sugar. He begins with a fascinating historical background, including honey’s use as a wound-healing agent in World War I, and transitions into modern research that investigates their effects on blood sugar, insulin, weight, and satiety.Unlike refined sugar, both honey and maple syrup contain antioxidants, enzymes, flavonoids, and minerals that may lessen their glycemic impact and support metabolic health. Raw honey, in particular, may help reduce allergy symptoms due to pollen exposure, and its darker varieties are richer in antioxidant compounds. Ben explains how some of these compounds may inhibit fat cell growth and promote fat breakdown at a molecular level.However, when it comes to human studies, the evidence is mixed. Some show neutral effects on glucose and insulin, while others suggest small improvements in lipid markers or appetite regulation. Animal studies tend to show more promising outcomes. In summary, while neither honey nor maple syrup should be consumed freely, they are likely better options than refined sugar when used in moderation—especially in their raw or less-processed forms.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.comIMPORTANT NOTE: The information presented is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dr. Bikman is not a clinician—and, he is not your doctor. Always seek the advice of your own qualified health providers with questions you may have regarding medical conditions. Hosted on Acast. See acast.com/privacy for more information.

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• The Truth About Statins & Women’s Health: Can They Harm More Than They Help?

  📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this important Metabolic Classroom lecture, Dr. Bikman examines the use of statins in women, particularly for primary prevention of cardiovascular disease.While statins are widely prescribed to lower LDL cholesterol and ApoB levels, Ben highlights research showing that these markers are weak predictors of cardiovascular risk in women. In contrast, metabolic markers like insulin resistance and type 2 diabetes are far more predictive—often increasing cardiovascular risk by up to 10-fold.He discusses how statins may ironically worsen metabolic health by impairing insulin sensitivity, increasing type 2 diabetes risk (especially in postmenopausal women), and altering the gut microbiome in a way that reduces GLP-1 production. He also notes statin-induced side effects that disproportionately affect women, such as muscle pain, brain fog, and even potential risks during pregnancy. While statins may have limited value for secondary prevention, their risks—especially in women who haven’t had a cardiovascular event—warrant serious caution.In the final portion of the lecture, Dr. Bikman outlines practical, lifestyle-based strategies to improve metabolic health without the need for statins. These include resistance training, a smart-carb diet, and stress/sleep management. He also shares evidence-based supplements like CoQ10, omega-3s, magnesium, and alpha-lipoic acid that may help mitigate some of statins’ side effects if they are used.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com Hosted on Acast. See acast.com/privacy for more information.

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• Can You Build Muscle on a Low-Carb Ketogenic Diet? What the Science Says

  📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comDuring this mini lecture, Dr. Bikman tackles the popular misconception that building muscle requires carbohydrates and insulin spikes. He begins by reframing insulin's role—not as a muscle-building hormone, but primarily as an anti-catabolic signal that helps prevent muscle breakdown.Contrary to long-held beliefs, insulin doesn’t directly stimulate muscle protein synthesis, even at high levels. Instead, the real muscle-building heroes are essential amino acids, particularly leucine, which directly activate mTOR and stimulate muscle growth—even in the context of a low-carb, ketogenic diet.Dr. Bikman emphasizes that amino acids not only promote protein synthesis but also prevent muscle degradation—effectively replicating and even exceeding insulin's effects. He then shifts the focus to ketones, especially beta-hydroxybutyrate (BHB), which offer unique metabolic advantages. Ketones reduce the brain’s demand for glucose, thereby preserving muscle-derived amino acids that would otherwise be converted into fuel. They also improve mitochondrial function and resilience, support anti-inflammatory signaling, and protect against muscle loss during aging, bedrest, or intense training.Drawing on published studies and findings from his own lab, Ben discusses how BHB helps preserve lean muscle mass, enhance ATP production, and resist oxidative stress. Research in rodents and humans shows BHB’s muscle-protective effects extend to both performance enhancement and recovery. Finally, he addresses exogenous ketones as a potential supplement for those who want the benefits of ketones without following a strict ketogenic diet. Whether you’re an athlete or simply seeking longevity, Dr. Bikman makes a compelling case that a well-formulated low-carb, high-protein, ketogenic diet can be optimal for maintaining—and even building—muscle.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com Hosted on Acast. See acast.com/privacy for more information.

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• What Migraine Sufferers Need to Know About Metabolism & Insulin Resistance

  📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comThis week’s Metabolic Classroom lecture is a deep dive into the metabolic roots of migraines—a condition that affects millions but is rarely discussed through the lens of insulin resistance and energy dysregulation.Dr. Bikman explains that migraines are more than just headaches; they’re complex neurological events often triggered by disruptions in how the brain accesses and uses energy. When the brain becomes insulin resistant, its ability to efficiently metabolize glucose falters, increasing susceptibility to migraines due to energy shortfalls and inflammation.Ben outlines how factors like mitochondrial dysfunction, oxidative stress, and low serotonin—often seen in people with poor metabolic health—are strongly associated with migraine onset. He highlights how common triggers such as glucose spikes, hormonal fluctuations, and inflammation are not just surface-level issues but symptoms of deeper metabolic dysfunction.The lecture also presents a compelling case for ketogenic diets and ketone supplementation as therapeutic strategies. Drawing from both historical and modern clinical studies, Dr. Bikman shows how ketones can bypass the broken glucose pathways in the insulin-resistant brain, offering a cleaner fuel that improves cellular energy and reduces inflammation. Ultimately, the lecture emphasizes the need to address the root metabolic imbalances to reduce both the frequency and severity of migraines.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com Hosted on Acast. See acast.com/privacy for more information.

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