Fat Cell Scientist: How To Lose Fat & Keep It Off Without Ever Restricting Diet | Dr. Ben Bikman

Introduction

In this section, Drew introduces the topic of insulin resistance and its importance in burning fat, improving longevity, and reducing chronic diseases. He also introduces Dr. Benjamin Bickman as the guest for this episode.

Insulin Resistance

• Fat cells cannot grow unless insulin is elevated.

• Fat cells cannot shrink unless insulin is low.

• Insulin resistance is one of the most important things to learn when it comes to burning fat, improving longevity, and reducing chronic diseases.

• Many people who think they are eating a healthy diet may actually be suffering from insulin resistance.

About Dr. Benjamin Bickman

In this section, Drew introduces Dr. Benjamin Bickman and his background in metabolic research science.

Background

• Dr. Bickman is a renowned metabolic research scientist with a Ph.D. in bioenergetics from East Carolina University.

• He has a Master's degree in exercise physiology and a Bachelor's degree in exercise science from Brigham Young University.

Pivotal Study on Fat Cells

In this section, Dr. Bickman talks about a pivotal study he came across during his education that changed his focus from muscle physiology to fat cell physiology.

The Study

• The study detailed how fat cells release pro-inflammatory proteins called cytokines.

• This was the first time evidence was found that fat cells were endocrine cells that secrete hormones influencing distant parts of the body.

• The study started to explain the link between obesity and diabetes.

Conclusion

In this section, Drew concludes the episode and summarizes the importance of understanding insulin resistance and its impact on overall health.

Key Takeaways

• Insulin resistance is important in burning fat, improving longevity, and reducing chronic diseases.

• Dr. Bickman is a renowned metabolic research scientist with a Ph.D. in bioenergetics from East Carolina University.

• Fat cells release pro-inflammatory proteins called cytokines.

• Understanding insulin resistance is crucial for overall health.

Understanding Fat Cells

In this section, the speaker discusses common misconceptions about fat cells and highlights their complexity.

Fat Cells as Energy Depots

• Fat cells are not just passive energy storage depots but also produce hormones that regulate satiety, hunger, inflammation, and fertility.

• Insulin plays a crucial role in determining whether fat cells store or release energy. When insulin is elevated, fat cells accumulate more energy than they release.

• Leptin is a hormone produced by fat cells that regulates satiety and body temperature. Excess leptin due to too much body fat can lead to precocious puberty in children.

Different Types of Fat Cells

• There are two types of fat cells: white adipose tissue (WAT), which is the most common type found in the body and brown adipose tissue (BAT), which has more mitochondria and burns through glucose and fat to create heat.

• The metabolic rate of WAT can be increased by changing insulin levels while BAT has a higher metabolic rate even at rest.

The Role of Insulin in Obesity

In this section, the speaker explains how insulin resistance contributes to obesity.

Insulin Resistance

• Insulin resistance occurs when cells become less responsive to insulin's signals leading to high blood sugar levels.

• High blood sugar levels trigger an increase in insulin production leading to further insulin resistance.

• Insulin resistance leads to increased hunger, decreased metabolism, and weight gain.

Causes of Insulin Resistance

• A diet high in refined carbohydrates and sugar can lead to insulin resistance.

• Lack of physical activity and poor sleep quality can also contribute to insulin resistance.

The Benefits of a Low-Carb Diet

In this section, the speaker discusses the benefits of a low-carb diet for weight loss and overall health.

Weight Loss

• A low-carb diet can lead to weight loss by reducing insulin levels and increasing fat burning.

• Low-carb diets are more effective than low-fat diets for sustained weight loss.

Health Benefits

• A low-carb diet can improve blood sugar control, reduce inflammation, and lower blood pressure.

• Low-carb diets have been shown to be effective in treating metabolic syndrome, type 2 diabetes, and fatty liver disease.

The Nuances of Fat Cells

In this section, the speaker discusses how fat cells regulate various processes in the body through the release of hormones and how the nature of fat cells can be manipulated based on hormones and nutrients.

Fat Cell Regulation

• Fat cells regulate various processes in the body through hormone release.

• The nature of fat cells can be manipulated based on hormones and nutrients circulating around them.

Why Standard Weight Loss Advice Fails

In this section, the speaker explains why standard weight loss advice to eat less and exercise more fails for many people.

Caloric Centric Paradigm

• Standard weight loss advice is based on a caloric centric paradigm that focuses on being in a negative caloric state to lose weight.

• Eating less and exercising more is not an effective way to lose weight because it increases hunger, lowers metabolic rate, and leads to overshooting when you start eating again.

Hunger vs. Metabolic Rate

• Hunger always wins in our environment of readily accessible foods.

• Eating less and exercising more is a wonderful way to reduce metabolic rate, which leads to gaining back weight when you eventually break and start eating again.

Yo-Yo Dieting

In this section, the speaker explains why people experience yo-yo dieting.

Deprivation Focus

• Yo-yo dieting happens because people focus on deprivation and being in a caloric deficit rather than finding an alternative explanation or another side to the coin.

The Role of Insulin in Obesity

In this section, the speaker discusses the relevance of insulin and its role in obesity.

Insulin's Effect on Weight Loss

• Insulin is a hormone that prevents weight loss even if there is a caloric deficit.

• Lowering insulin through diet manipulation can help with weight loss without hunger.

• Focusing on controlling insulin first before scrutinizing calorie intake can be more effective.

Understanding Insulin

• Insulin is a small hormone produced by the pancreas that lowers blood glucose levels.

• Muscle is the main consumer of glucose due to its high metabolic rate and demand for energy.

• Brain and kidney have higher metabolic rates than muscle but are smaller in mass.

Metabolic Rate of Organs

In this section, the speaker discusses the metabolic rate of different organs.

Metabolic Rates of Different Organs

• Kidney has the highest metabolic rate among all organs.

• Brain has a higher metabolic rate than muscle but is smaller in mass.

• Muscle has a lower metabolic rate compared to brain and kidney but has more mass.

Insulin's Thematic Effect Throughout the Body

In this section, Dr. Jason Fung explains how insulin affects every cell in the body and its anabolic effect on energy storage.

Insulin's Main Effect

• Insulin's main effect is to store energy.

• Every single cell in the body has insulin receptors that respond to insulin.

• Insulin tells cells to pull in nutrients such as fats, amino acids, and glucose to make something out of it.

Anabolic Aspect of Insulin

• The anabolic aspect of insulin is critical for human survival.

• However, if insulin is elevated too much for too long, it becomes hard to use energy and break things down.

• There must be periods of breaking down (catabolic window) for healthy muscle growth and responsiveness to growth signals like insulin.

Negative Effects of Elevated Insulin

• Elevated insulin levels lead to diminishing returns and evidence of insulin resistance.

• Nowadays, people are told to eat high-carb diets filled with starches and sugars every two hours or so. This leads to constantly elevated glucose levels and spikes in insulin throughout the day.

• Even gluten-free products can have a similar metabolic effect due to being enriched with items that increase blood glucose levels more than wheat would have.

Gluten-Free Myth Debunked

In this section, Dr. Jason Fung debunks the myth that gluten-free products are healthier than their counterparts.

Gluten-Free Products

• People assume that gluten-free products have less metabolic effects than normal products.

• More often than not, gluten-free products are enriched with items such as tapioca starch or brown rice syrup that increase blood glucose levels more than wheat would have.

• These items are used to pump up the sugar content and make the product have a similar presentation, taste, and feel as the gluten-containing product.

Understanding Insulin Resistance

In this section, the speaker discusses insulin resistance and its prevalence in the world. They explain how constantly spiking glucose levels lead to higher insulin levels, which can eventually cause insulin resistance.

Insulin Resistance: An Epidemic

• Insulin resistance is a prevalent health disorder affecting up to 88% of adults in the US alone.

• It is becoming a global problem as Western diets spread around the world.

• Insulin resistance occurs when the body becomes resistant to insulin due to constant exposure to high levels of it.

• This results in normal glucose levels but vastly elevated insulin levels, which is a textbook state of insulin resistance.

The Problem with Glucocentric Models

• Focusing on glucose as the primary metabolic marker causes problems because it leads to delayed diagnosis of insulin resistance.

• Treating problems based on glucose control alone also worsens outcomes because it does not address the true problem of insulin resistance.

• Conventional medicine often treats type 2 diabetes by pushing insulin levels even higher, leading to worse outcomes such as increased risk for Alzheimer's and heart disease mortality.

Understanding Insulin Resistance

In this section, the speaker explains what insulin resistance is and its two pillars.

Insulin Resistance

• Insulin resistance is not working normally at all the various cells in the body.

• Elevated insulin levels are an essential aspect of true insulin resistance.

• The effects of insulin resistance are far beyond just being relevant to type 2 diabetes.

Examples of Insulin Resistance

Erectile Dysfunction

• Erectile dysfunction can be a symptom of insulin resistance in men.

• A failure of insulin to regulate blood vessel control prevents blood vessels from dilating, which is essential for male fertility.

Hypertension

• Insulin resistance is the single most common explanation for hypertension.

• Blood pressure medication only controls blood pressure but does not address the fundamental cause of the problem, which is insulin resistance.

Polycystic Ovarian Syndrome (PCOS)

• PCOS, the most common infertility in women, is fundamentally rooted in insulin resistance.

• It's a metabolic problem at her ovaries preventing them from making the normal amount of female estrogens and preventing ovulation.

Migraines

• Migraines, epilepsy, and Alzheimer's disease are all related to central nervous system problems caused by an energy deficit in the brain due to glucose deficiency.

• The brain has a high energy demand that conventional eating cannot meet.

Low Carb Diets and Migraines

In this section, the speaker discusses how low carbohydrate diets can help alleviate migraines.

Low Carb Diets and Migraines

• Studies from the 1920s show that low carbohydrate diets can help with migraines.

• Upon entering ketosis, which is a state achieved through a low carb diet, migraines cease entirely or decrease significantly.

• A colleague of the speaker went from having two serious migraines a week to having about two a year after adopting a low carb diet.

• Insulin resistance may cause an energetic deficit in the brain, which can lead to migraines. Addressing insulin resistance can improve this energetic gap and alleviate migraines.

Insulin Resistance as a Survival Mechanism

In this section, the speaker explains how insulin resistance is a survival mechanism that helps the body adapt to an insult that won't allow it to fully adapt.

Insulin Resistance as a Survival Mechanism

• Insulin resistance is the body's attempt to adapt to an unadaptable insult.

• Fat cells are probably the first cell to become insulin resistant. Once fat cells become insulin resistant, they start passing on insulin resistance to other tissues.

• Fat cells become insulin resistant when they get too big. If an individual fat cell has grown four or five times bigger than normal, it becomes insulin resistant because it cannot continue growing without exploding.

• The body wants to do what's right by us. If we support our bodies by addressing insulin resistance, we can avoid the negative consequences of this survival mechanism.

The Role of Fat Cells in Insulin Resistance

In this section, Dr. Fung explains how fat cells become insulin resistant and the impact it has on the body.

Fat Cells Attempt to Increase Circulation

• Fat cells become so big that they have a hard time getting everything they need from the blood vessel.

• They attempt to increase circulation through the fat tissue to survive.

• This leads to leaking fat and cytokines throughout the body, causing inflammation.

Domino Effect of Insulin Resistance

• Once fat cells become insulin resistant, other tissues start becoming insulin resistant as well.

• Muscles, bones, liver, gonads, blood vessels and brain all become insulin resistant.

• This leads to reduced lean mass, dyslipidemia and increased risk of heart disease.

Pathological Impact on Other Tissues

• Unlike fat cells which are attempting to maintain physiology by becoming insulin resistant, there is no benefit for other tissues becoming insulin resistant.

• It is purely pathological and brings down the whole neighborhood with it.

Signs of Insulin Resistance

In this section, Dr. Fung outlines some signs that indicate a person may be insulin resistant.

Two Key Questions

• If someone is a little overweight with more belly fat than they should have and high blood pressure, it's almost guaranteed that they are insulin resistant.

Other Obvious Signs

• Skin tags around the neck or armpits are evidence of insulin resistance.

• Rougher darker skin around skin folds called eckenthosis nigricans is another sign of insulin resistance.

Insulin Resistance and Skin Tags

In this section, the speaker explains how insulin resistance is connected to skin tags and dark circles.

Insulin and Skin Cells

• Insulin stimulates the proliferation of specific skin cells called keratinocytes.

• As a result, high levels of insulin can cause skin tags to form on previously flat sections of skin.

• In people with darker complexions, hyperinsulinemia can also stimulate melanocytes to overproduce melanin, leading to dark circles.

Dietary Factors

• A diet high in carbohydrates and sugar can contribute to insulin resistance.

• People who follow strict vegetarian or vegan diets may be at higher risk for insulin resistance due to their high carbohydrate intake.

Clinical Markers

• Fasting insulin levels are a critical marker for assessing insulin sensitivity.

• A fasting insulin level of 6 micro units per mil or lower indicates good insulin sensitivity.

• Levels between 7 and 17 are a warning sign, while levels above 20 indicate strong insulin resistance.

Insulin Sensitivity and Ethnic Differences

In this section, the speaker discusses how insulin sensitivity can be determined by the ratio of HDL to triglycerides. The speaker also talks about ethnic differences in fat cell growth and metabolic consequences.

Insulin Sensitivity

• A ratio of HDL to triglycerides less than 1.5 is strong evidence that a person is insulin sensitive.

• If the ratio is above 1.5, it is very strong evidence that the person is insulin resistant.

• Lingering insulin resistance can occur due to a high carbohydrate diet over many years.

Ethnic Differences

• Different ethnicities have different ways of gaining fat and experiencing metabolic consequences.

• South Asian Indians tend to suffer from metabolic consequences sooner than Caucasians due to genetic inclination towards hypertrophy of fat cells.

• Caucasians have a higher degree of proliferation or hyperplasia of fat cells, allowing them to carry more weight before experiencing metabolic consequences.

Vegan Diet and Seed Oils in South Asian Indian Community

In this section, the speaker discusses how seed oils are commonly used in cooking in the South Asian Indian community due to their prominent vegan diet.

Seed Oils

• There is a greater consumption of seed oils such as peanut oil or soybean oil in all cooking within the South Asian Indian community.

• Frying food with these oils can lead to health problems.

The Role of High Carb and Seed Oil Consumption in Insulin Resistance

In this section, the speakers discuss how high carb and seed oil consumption can lead to insulin resistance. They use the example of the South Asian Indian community in the US, which has a high risk of heart disease despite being highly educated and having access to healthy foods.

High Carb and Seed Oil Consumption

• A combination of high carb and high consumption of seed oils like corn or soybean oil can promote fat cell growth through hypertrophy.

• Industrial seed oils work further to promote fat cell growth only through size rather than pulling in other fat cells to help carry that fat burden.

• High consumption of seed oils forces fat tissue to maintain a limited number of fat cells and then grow through hypertrophy.

• South Asian Indians have a higher risk for heart disease due to their diet, which is often high in carbs and seed oils.

Addressing Insulin Resistance Through Diet

In this section, the speakers discuss interventions for addressing insulin resistance through diet.

Interventions for Treating Insulin Resistance

• To effectively treat insulin resistance, focus on two aspects of health - food and exercise.

• Move away from a high carbohydrate diet towards one that is lower in carbs and higher in healthy fats.

• Incorporate more whole foods into your diet such as vegetables, fruits, nuts, seeds, legumes, fish, meat (if desired), and healthy fats like olive oil, avocado, and coconut oil.

• Exercise regularly to improve insulin sensitivity and overall health.

Lowering Stress Hormones and Insulin

In this section, the speaker discusses how to lower stress hormones and insulin levels.

Better Sleep Habits

• The single most effective way to lower stress hormones is by improving sleep habits.

• One bad night of sleep can cause demonstrable insulin resistance the next day.

• High cortisol levels and adrenaline directly antagonize what insulin tries to do, making the body insulin resistant.

Lowering Insulin Levels

• Lowering insulin is the single most important variable in reducing stress.

• Control carbohydrates by eliminating processed starches and sugars from your diet. Focus on whole fruits and vegetables instead of grains like rice, wheat, or corn.

• Prioritize protein intake with high-quality animal proteins like eggs or whey. Plant proteins are inferior due to anti-nutrients that inhibit digestion and potentially toxic levels of heavy metals.

Prioritizing Protein Intake

In this section, the speaker elaborates on why animal protein is superior to plant protein.

Animal Protein vs. Plant Protein

• Animal protein has a full complement of amino acids while plant protein does not.

• Anti-nutrients in plant proteins inhibit our ability to digest them properly.

• Plant proteins have high levels of heavy metals due to artificial concentration during processing.

Four Pillars of Insulin Resistance

In this section, the speaker discusses the four pillars of insulin resistance and how to improve it.

Fat Intake

• The best proteins come with fat, which is a synergistic mix that helps the body digest and use protein better.

• Focus on animal fats and fruit fats such as coconuts, olives, and avocados.

• Avoid industrial seed oils like soybean oil, cottonseed oil, canola oil, etc.

Time Restricted Eating

• Engage in time-restricted eating or intermittent fasting to give your body a break from eating.

• Give yourself an eating window where you fast for 20 hours in the day and eat during the remaining four hours.

• Women may not benefit from extreme fasting as much as men due to their circadian rhythm.

Lower Stress Levels

• Lower stress levels through better sleep habits.

• Sleep deprivation increases insulin resistance.

Exercise Regularly

• Muscle is the main consumer of glucose. Let muscle eat that glucose even in someone who's insulin resistant.

• Exercise improves insulin sensitivity during and following exercise sessions.

• Don't finish your exercise with a carbohydrate-rich meal.

Importance of Movement

In this section, the speaker explains why movement is important when it comes to improving insulin resistance.

Muscle Contraction

• Muscle contraction enables muscles to start pulling in glucose on its own without the need for insulin.

• During an exercise session, there is a demonstrable improvement in insulin sensitivity.

Carbohydrate-Rich Meals After Exercise

• Don't finish your exercise with a carbohydrate-rich meal.

• A study shows that if someone exercises, the insulin sensitizing benefits even continue after exercising.

Optimizing Blood Sugar with Continuous Glucose Monitors

In this section, the speakers discuss continuous glucose monitors (CGMs) and their benefits in optimizing blood sugar levels. They also recommend different CGM devices and how they can be used to make dietary changes.

Benefits of CGMs

• CGMs are devices that monitor glucose levels in real-time.

• Wearing a CGM can help optimize blood sugar levels even for non-diabetic individuals.

• Popular CGM devices include Dexcom Six and Libre Freestyle.

• The speakers recommend exploring CGMs as a way to dial in dietary changes.

Empowering Self-Induced Change

• Seeing glucose levels change in real-time empowers individuals to make self-induced changes.

• Individuals can see how certain foods affect their glucose levels and make changes accordingly.

• This leads to prioritizing protein, controlling carbs, and filling with fat, which helps maintain normal glycemia.

• The power of the CGM is that it enables people to make their own changes willingly.

Widening Access to CGMs

• Widely using CGMs will eliminate barriers to access and bring down prices of these devices.

• Removing barriers will enable more people to use them out of curiosity or a genuine desire to optimize health.

• The cost of buying a device outright is around $400-$700 depending on the sensors and refill packs.

Overall, wearing a continuous glucose monitor can help optimize blood sugar levels even for non-diabetic individuals. It empowers individuals to make self-induced changes in their diet and lifestyle. Widening access to CGMs will enable more people to use them out of curiosity or a genuine desire to optimize health.

Introduction and Book Discussion

In this section, the guest introduces his book "Why We Get Sick" and shares where it can be found. He also talks about the positive feedback he has received from readers.

Book Introduction

• The guest introduces his book "Why We Get Sick".

• The book is available anywhere books are sold online or in most big retail bookstores.

• Positive feedback has been received since the launch of the book.

Writing a Book

• Writing a book is not going to be a way to retire early for a humble professor.

• The purpose of books is to spread ideas, even if it doesn't make money in the short term.

Social Media Presence

• The guest is active on social media, spreading information about human metabolism.

• People can find him through his handle ben bichmann phd.

Low Carb High Protein High Fat Meal Replacement Shake Venture

In this section, the guest discusses his new venture with his brothers - a low carb high protein high fat meal replacement shake.

Meal Replacement Shake Venture

• The guest discusses his new venture with his brothers - a low carb high protein high fat meal replacement shake.

• Interested individuals can learn more about the shake at gethealth.com.

• Whey sensitivity may be due to taking pure whey without fat.

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