EP 1252
1252. Fix Your Blood Sugar: The FASTEST Way to Burn Fat, Optimize Hormones & Reverse Disease | Benjamin Bikman
In this episode of The Human Upgrade, Dave Asprey sits down with Dr. Ben Bikman, a leading expert in metabolism science, to reveal how insulin resistance is silently wrecking your energy, weight, and longevity. They break down the real science behind fat loss, fasting, and hormone balance, exposing why conventional diet advice fails and what actually works. From debunking calorie myths to unlocking the power of metabolic flexibility, this episode delivers practical hacks to reset your metabolism, optimize energy, and future-proof your health.
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In this Episode of The Human Upgrade™...
Welcome to the metabolism masterclass!
Dr. Ben Bikman (Ph.D Professor BYU), a powerhouse in metabolism science, joins Dave to expose the truth about insulin resistance—the silent epidemic fueling obesity, chronic disease, and low energy. Forget the outdated calorie-counting nonsense (it doesn’t work)—Dr. Bikman reveals how your hormones, not just your diet, control your metabolism and what you can do to reset it fast.
From debunking diet myths to uncovering why some people can eat 400 grams of carbs and never gain fat (hint: it’s not what you think), this episode unpacks the real science of fat storage, energy, and optimal health. Get ready for mind-blowing insights, metabolic hacks, and a new way to think about food, fasting, and longevity.
What You’ll Learn:
- The #1 driver of insulin resistance—and why most doctors miss it
- Why eating more fat(yes, really) could be the key to reversing metabolic dysfunction
- How fasting, cold therapy, and red lightimpact your metabolism
- The truth about carbs, seed oils, and why some people can’t gain fat
- How to tell if insulin resistance is wrecking your energy & health
SPONSORS:
Lumiram | Go to http://healthlighting.com/dave to save 10% on your order.
Timeline | Head to https://www.timeline.com/dave to get 10% off your first order.
“Let your first step on your weight loss journey be, ‘I’m going to lower my insulin.’ Calories will take care of themselves.”
Benjamin Bikman
00:00 Trailer
A quick preview of what you’ll learn in this episode about insulin resistance, metabolic health, fat storage, and reversing chronic diseases.
00:52 Introduction to Dr. Benjamin Bikman
Dave introduces Dr. Ben Bikman, a top expert in bioenergetics and metabolism, to uncover the real science behind insulin resistance, blood sugar regulation, and fat burning.
02:20 The Battle Against Conventional Dietetics
Dr. Bikman shares how mainstream nutrition advice has failed, why calories in, calories out is flawed, and how dietitians pushed back against his research.
04:12 Understanding Insulin Resistance
A deep dive into what insulin resistance really is, why it’s fueling obesity, diabetes, and Alzheimer’s, and how it’s often overlooked in medical diagnoses.
06:29 The Two Paths to Insulin Resistance
Dr. Bikman explains the two different ways insulin resistance develops—the slow progression linked to fat storage and the fast response triggered by excess insulin itself.
10:19 Fasting and Metabolic Health
How intermittent fasting, fat fasting, and protein fasting impact blood sugar levels, insulin sensitivity, and mitochondrial performance for metabolic health.
14:11 Insulin and Cognitive Enhancement
Can insulin boost brain function? The surprising science behind nasal insulin spray as a cognitive enhancer and its potential role in Alzheimer’s prevention.
18:16 Identifying Insulin Resistance
Signs and symptoms of insulin resistance, including skin markers, high blood pressure, and triglyceride-to-HDL ratios, plus the best lab tests to diagnose it.
30:12 The Role of Insulin in Fat Storage
How insulin functions as the body’s fat-storage switch, why constant snacking prevents fat burning, and how insulin sensitivity controls body composition.
42:04 Understanding Glucose and Insulin Dynamics
Why blood sugar levels fluctuate, how insulin works to regulate glucose, and what happens when the body becomes resistant to insulin’s signals.
42:26 The Role of Exercise in Glucose Regulation
How movement lowers blood sugar naturally, why a simple walk after meals can prevent insulin spikes, and the best workouts for metabolic flexibility.
42:54 AMPK and Muscle Contraction
How AMPK, a key metabolic enzyme, triggers fat burning, allows muscles to absorb glucose without insulin, and improves mitochondrial function.
45:21 Calories In, Calories Out Debate
Why calorie counting is outdated, how hormones control metabolism, and why not all calories affect insulin and fat storage the same way.
46:15 The Myth of Calorie Counting
How certain foods make you store more fat even with the same calorie intake, and why quality matters more than quantity for metabolic health.
50:13 Ketosis and Metabolic Rate
The link between ketones, fat burning, and metabolic rate, how ketosis boosts energy expenditure, and why low insulin increases calorie burn.
51:14 Intermittent Fasting and Muscle Preservation
Does fasting burn muscle? Dr. Bikman explains how fasting increases ketones, protects muscle, and why protein timing matters.
55:21 Insulin Resistance and Ketogenic Diets
How low-carb, keto diets reverse insulin resistance, why some people fail on keto, and how to adjust your macros for metabolic flexibility.
01:02:04 Circadian Rhythm and Insulin Sensitivity
How your sleep schedule impacts insulin, why eating late at night spikes blood sugar, and how light exposure affects metabolic function.
01:08:08 Environmental Toxins and Insulin Resistance
The hidden link between air pollution, pesticides, plastics, and insulin resistance, plus what you can do to reduce exposure.
01:13:03 The Impact of Seed Oils on Insulin Resistance
Why damaged omega-6 fats in seed oils contribute to chronic inflammation, metabolic dysfunction, and obesity.
01:19:22 Final Thoughts and Resources
Dr. Bikman’s top resources for improving metabolic health, plus how to follow his work on YouTube, social media, and his latest research.
Resources:
- Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated/
- Benjamin’s new book How Not To Get Sick : https://a.co/d/aADlMWv
- Benjamin’s YouTube Page – https://www.youtube.com/@benbikman
- 2025 Biohacking Conference: https://biohackingconference.com/2025
- Danger Coffee: https://dangercoffee.com
- Dave Asprey’s Website: https://daveasprey.com
- Dave Asprey’s Linktree: https://linktr.ee/daveasprey
- Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com
- Own an Upgrade Labs: https://ownanupgradelabs.com
- Upgrade Labs: https://upgradelabs.com
- 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com
Enjoy the show!
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