The Metabolic Classroom with Dr. Ben Bikman

• How the MTHFR Gene Affects Our Metabolic Health

  📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.comand/or📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this Metabolic Classroom lecture, Dr. Bikman explores the MTHFR gene and how common mutations can affect overall metabolic health. Ben explains the biochemical role of the MTHFR enzyme in the methylation cycle, its influence on homocysteine levels, and its downstream impact on DNA repair, neurotransmitter synthesis, and detoxification.Ben also discusses how impaired MTHFR function contributes to oxidative stress and insulin resistance, particularly through its effect on the insulin receptor’s expression and membrane insertion. He draws attention to the connection between poor methylation and chronic conditions like fatigue, hormone imbalance, and even cardiovascular risk.The lecture also provides practical strategies to support healthy methylation, including the use of methylated B vitamins (such as methylfolate and methylcobalamin), food sources like liver, and appropriate cooking methods for plant-based folate. His emphasis throughout is on using targeted nutrition and lifestyle choices to compensate for genetic vulnerabilities.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, online Office Hours access, 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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  23:16
• Creatine Demystified: Brain, Muscle & Metabolic Benefits

  📢 Dr. Bikman’s Coaching Site, Insulin IQ: https://insuliniq.comand/or📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this Metabolic Classroom lecture, Dr. Bikman breaks down the true nature and benefits of creatine—a molecule often misunderstood as merely a muscle-building supplement. Creatine plays a critical role in cellular energy production by helping regenerate ATP, especially in high-energy tissues like skeletal muscle and the brain. While our bodies produce creatine endogenously, supplementation can significantly enhance its availability and effects.Ben discusses how creatine has been shown to improve physical performance, support brain health, and even influence glucose metabolism. It helps increase strength, power output, and recovery during resistance training. In the brain, it supports cognitive function and may protect against neurodegenerative conditions. For individuals with insulin resistance or type 2 diabetes, creatine can improve glucose uptake by enhancing GLUT4 translocation.He also addresses common myths—especially the misconception that creatine damages the kidneys. Ben emphasizes that while creatinine levels may rise with supplementation, this does not indicate harm in healthy individuals. He further explains the potential gene-level benefits of creatine, such as improved expression of IGF-1 and myogenic regulatory factors related to muscle health.The lecture concludes with practical advice on dosing and choosing the right form of creatine, noting that creatine monohydrate remains the most effective and well-studied option. Ben encourages its use not just for athletes but for anyone looking to support muscle, brain, or metabolic health.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, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com#Creatine #BenBikman #MetabolicHealth #ATP #InsulinResistance #BrainHealth #MuscleRecovery #CreatineMonohydrate #CognitivePerformance #EnergyMetabolism #GlucoseControl #Neuroprotection #MitochondrialHealth #SarcopeniaPrevention #Type2Diabetes #Nootropics #SupplementScience #KidneyHealth #MuscleGrowth #HealthOptimization Hosted on Acast. See acast.com/privacy for more information.

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  26:43
• Can Nattokinase Improve Heart & Metabolic Health?

  📢 Dr. Bikman’s Coaching Site, Insulin IQ: https://insuliniq.comand/or📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this Metabolic Classroom lecture, Dr. Bikman dives into the science behind nattokinase, an enzyme derived from natto—a fermented soybean staple in Japan. Nattokinase has gained attention for its cardiovascular benefits, especially its ability to dissolve blood clots. Ben explains the enzyme’s key role in degrading fibrin, the primary structural protein in clots, and how it stimulates the body’s own clot-dissolving pathway by activating plasminogen. He compares its action to pharmaceutical blood thinners like Warfarin but notes nattokinase may work without the same bleeding risks.Beyond clot dissolution, Ben explores nattokinase’s effects on atherosclerosis. He shares clinical trial results where nattokinase reduced plaque size and arterial wall thickness, even outperforming statins in some metrics. The enzyme also appears to improve lipid profiles, including lowering triglycerides and slightly boosting HDL. Though Ben remains skeptical of LDL as a reliable heart disease predictor, these lipid changes are seen as beneficial.The lecture also touches on how nattokinase might support metabolic health. Some human and animal studies suggest the enzyme improves insulin sensitivity, possibly by activating lipoprotein lipase and hormone-sensitive lipase, both involved in fat metabolism. Rodent studies also hint at a role in reducing lipid peroxidation, potentially decreasing levels of oxidized LDL, a strong predictor of heart disease. However, Ben notes more human research is needed to confirm these findings.Dr. Bikman ends the lecture by acknowledging the limitations of current nattokinase research, such as small study sizes, inconsistent dosing, and questions around supplement bioavailability. Despite these gaps, he finds the cardiovascular evidence promising and suggests those interested might consider trying natto—the whole food source—rather than a supplement. While not a magic bullet, nattokinase offers compelling support for vascular health and metabolic resilience.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, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.comBen’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10)Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20)Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15)Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15)Ben’s favorite exogenous ketone: https://ketone.com/BEN30 (discount: BEN30)Other products Ben likes: https://www.amazon.com/shop/benbikmanphd Hosted on Acast. See acast.com/privacy for more information.

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  24:11
• The China Study Revisited - Science vs. Storytelling

  📢 Dr. Bikman’s Coaching Site, Insulin IQ: https://insuliniq.comand/or📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this episode of The Metabolic Classroom, Dr. Bikman critically examines the claims made in The China Study, a popular book advocating for a plant-based diet based on correlational data from the China-Cornell-Oxford Project. While the book suggests that animal protein causes cancer and chronic disease, Ben emphasizes that correlation is not causation and points out that many of the study’s conclusions are misleading or unsupported by the raw data.For example, some regions with higher meat consumption actually had lower cancer mortality, and wheat flour consumption showed a stronger correlation with heart disease than meat intake.He also scrutinizes the rat experiments used to bolster the study’s conclusions. These studies involved pairing a powerful carcinogen with isolated casein (a dairy protein), resulting in cancer growth. However, Ben highlights that whole dairy, including fats like CLA and butyrate, may actually protect against cancer. He explains how isolating one protein and ignoring other nutrients misrepresents the effects of real, whole food consumption.Ben then shifts to mechanisms and dissects the mTOR pathway, often cited in arguments against animal protein. He presents data showing that insulin—not leucine—is a much more potent and sustained activator of mTOR. This undermines the idea that animal protein is uniquely harmful and suggests that refined carbohydrates, which spike insulin, are more concerning in cancer development.In conclusion, Dr. Bikman encourages viewers not to fear animal protein, especially when consumed with its natural fats in whole foods. He urges people to scrutinize bold dietary claims and recognize that refined carbs, not protein, are more consistently implicated in disease. While The China Study may have popularized plant-based eating, its scientific foundation is far less solid than many assume.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, online Office Hours access, 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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  20:54
• Does the HCG Diet Actually Work? What the Studies Really Say

  📢 Dr. Bikman’s Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider on Ben’s website: https://www.benbikman.comDuring this Metabolic Classroom lecture, Dr. Bikman unpacks the history, claims, and science behind the controversial HCG diet.Originally popularized in the 1950s by Dr. Albert Simeons, the diet pairs daily HCG hormone injections with an extremely low-calorie diet (around 500 calories/day). Simeons claimed that HCG helps target problem fat areas, preserve muscle, and suppress hunger. Ben explains HCG’s legitimate role in pregnancy and medical uses (e.g., infertility and hypogonadism), but emphasizes that its weight loss effects are unproven in non-pregnant individuals.Ben reviews numerous randomized controlled trials and meta-analyses, all of which consistently show that HCG provides no measurable benefit over placebo for weight loss, hunger suppression, or muscle preservation. Anecdotal success stories may stem from the extreme calorie restriction or a placebo effect, rather than any metabolic impact of HCG. He explains that even pregnancy-level HCG doses only mildly affect thyroid hormones and that therapeutic doses used in the diet are far too low to significantly alter metabolism or fat-burning.Biochemical and in vitro studies show that HCG may stimulate fat cell growth, particularly in newborns and under high concentrations, but it does not increase lipolysis in adult fat tissue. This contradicts the idea that HCG helps “melt” fat from stubborn areas. Furthermore, its role in reducing hunger is more likely due to nausea or psychological commitment rather than true satiety signaling.In conclusion, Dr. Bikman cautions against using HCG as a shortcut for weight loss. The extreme calorie restriction is effective but unsustainable and potentially harmful. He recommends lowering insulin by controlling carbohydrates as a healthier first step, emphasizing a protein-focused, low-carb approach over starvation and hormone injections. He encourages individuals to base their choices on rigorous science, not fad claims.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 after the lecture with Ben, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Reviews 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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