Oct 16, 2019
Welcome back ladies and
gentlemen, boy and girls. Season 5 is here. I took a short break to
collect some more interviews and put out a few episodes of the new
SAPIEN podcast. You can check that out on youtube or any podcast
app. It’s a more casual and conversational show we shoot on video
and audio with Dr. Gary in our medical clinic Evolve Healthcare in
Los Angeles. We’ve started to take on more patients to our weight
loss, chronic disease management, and SAPIEN lifestyle
programs. You can find out more at http://Sapien.org/programs
We offer one off consultations,
physician supervised weight loss through insurance, and the 3 month
Sapien program with one-on-one diet and lifestyle coaching. This is
offered in the clinic in Los Angeles or remotely. Again
that’s http://Sapien.org/programs
This episode is jam packed with
information so get ready to take some notes. Dr. Ben Bikman is a
legend. He is a professor of
pathophysiology and a biomedical scientist whose research focuses
on the molecular mediators of obesity and its co-morbidities.
Employing cell-autonomous to whole-body systems, his lab’s main
efforts explore the intimate associations between the metabolic and
immune systems.
He also is a world class
presenter and has some fantastic lectures on youtube. I highly
recommend watching them and links will be included in the show
notes. Dr. Bikman is really one of the foremost minds on human
metabolism in the world. I’m honored to be able to speak with him
and share this episode.
I’ll quickly give a shout out to
Kristi and the super comprehensive show notes she does. You can get
access to them by supporting the show on Patreon at http://patreon.com/peakhuman
Throwing a few bucks there
allows me to keep doing this show and creating content of all
kinds.
If you can’t spare any cash,
please give this podcast a review or even just tap the 1-5 star
rating on the Apple Podcast app would be helpful. It bumps up the
show in the results and gives it a bit more cred. Appreciate all
the complimentary reviews so far. It helps keep me
going!
Also if you like meat and eat it
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Our pork and chicken is actually
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normal stuff obviously. Chicken and pork usually get a bad rap, and
maybe that’s well-deserved for conventionally grown versions. This
is a different ballgame here folks. If you want to mix it up from
the wonderful staple that is red meat, this is where it’s
at.
So let’s get to this episode
with Dr. Ben Bikman - we talk about brown fat vs. white fat, how
this relates to the calorie in calorie out model of obesity,
insulin, glucagon, and why protein doesn’t cause problems in a low
glucose context, longevity, mTOR, body composition and gaining
muscle, to name a few - he covers so many interesting and valuable
things, I don’t want to hold it up any longer. Enjoy the
show!
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Support me on Patreon! http://patreon.com/peakhuman
Preorder the film here: http://indiegogo.com/projects/food-lies-post
SHOW NOTES
- Ben
Bikman is a professor of pathophysiology and biomedical science at
BYU in the physiology and developmental biology department and the
class he teaches is pathophysiology
- His
undergrad and MS was exercise physiology and he loved learning how
the body adapts to exercise
- He
got into his current research interests by stumbling upon research
on adipose tissue as an endocrine tissue that secretes
anti-inflammatory and pro-inflammatory hormones
- Insulin resistance is at the root of many
diseases
- Type-2 diabetes is at its core a disease of
insulin resistance where there is too much insulin, the pancreas is
working so hard to produce insulin but the body is not responding
to it as well as it was before
- Teaching pathophysiology exposed him to the
link between insulin resistance to almost all chronic diseases and
the more he covered more diseased states insulin resistance was
always relevant
- Clinicians typically look at fixing individual
problems with separate medications when we could just target the
underlying issue
- Insulin resistance is a disease of too much
insulin and part of the insulin resistance is caused by too much
insulin it’s a vicious cycle
- Too
much of a stimulus, system will reduce sensitivity to this
stimulus
- If
insulin resistance is relevant to every chronic disease you have to
resolve the insulin resistance if one of the main causes of insulin
resistance is hyperinsulinemia then the best way to reverse course
is to reduce the insulin and low-carb is the easiest
strategy
- His
concerns about vegan diets
- What
he tries to focus on is the common grounds, keto or low-carb,
vegan, whatever diet you choose the thing in common needs to be
avoiding processed foods, at the end of the day, the goal is to
lower insulin
- If a
person is in ketosis, then you know their insulin is low, it’s a
nice metric to know you are controlling insulin because you can’t
make ketones if insulin high
- Of
the three macronutrients, carbohydrates have the greatest insulin
spike and carbohydrates are the only non-essential
macronutrient
- Anyone attempting to control insulin should
consider the insulin to glucagon ratio which
- Glucagon is one of the hormones that act in
opposition to insulin, released in the alpha-cells of the
pancreas
- One
of insulin’s main actions is to lower blood glucose, if it is
elevated to get glucose into our cells which is required to
live
- Glucagon’s main job is to elevate blood
glucose
- In a
fasted state you will have a low insulin to glucagon ratio, because
glucagon triggers the mobilization of energy from stored
energy
- [around 20:20] When we are eating a low-carb
high-fat diet, this insulin to glucagon ratio will remain similar
to that of fasting so that we can mobilize energy not store
it
- On a
low carb diet high fat diet, we are eating but we are mimicking the
state of fasting
- Eating carbohydrates frequently throughout the
day almost guarantees insulin will be elevated all day
long
- In a
fasted state the insulin to glucagon ratio will be around 1, on a
standard american diet that will go up to around 10 and a low carb
high fat will go up to maybe 2-3
- A lot
of people are scared to eat protein on a ketogenic diet and instead
people eat a lot of pure but this is not found in
nature
- Context matters, glucose interferes with the
insulin response to protein
- [around 29:45] You can not afford to spike
insulin from protein in a low carb state because you will shut down
glucogeonesis which makes glucose in the fasted state and you will
go hypoglycemic
- Protein on a high carb diet amplifies the
insulin response to glucose
- The
main substrate for gluconeogensis is lactate not amino
acids
- Gluconeogenesis is demand
driven
- Ketones spare muscle break down by providing an
alternative fuel source
- Transitioning into ketosis you go through a
brief phase of using amino acids from muscle for glucose but you
transition out of that once you get into ketosis
- The
difference between fasting and starvation is breaking down muscle
as last resort
- The
glycemic load of the carbohydrate in the diet matters for the
insulin response
- Dangers of low-protein “longevity
diets”
- We
know in experimental models one of the keys to longevity is to
lower insulin
- Promoting a high carb diet for longevity isn’t
logical because carbohydrates have the biggest insulin
response
- [around 40:20] Insulin increases mTOR much
greater than amino acids do so the argument to lower protein to
lower mTOR for longevity by replacing protein with carbohydrates is
not achieving this
- Soy
is a complete protein however a normal response to exercise in both
females and males is to transiently increase androgens (e.g.
testosterone) and animal proteins don’t change this response but
when a man takes soy, it abolishes this androgen spike from
exercise (studies haven’t been done in women)
- Pea
protein is about half as absorbable to animal
proteins
- You
do not need carbohydrates for the insulin spike to build
muscle
- The
difference between lean gains vs bulking and
cutting
- In
order to make ketones you need fat to enter mitochondria via
carnitine
- Carnitine is the essential transporter for
fatty acids
- If
you are focusing on protein, fat, and carnitine in order to
maintain a good insulin to glucagon ratio, there is nothing better
than a piece of red meat
- Insulin slows metabolic rate and ketones
accelerate metabolic rate
- Brown
fat is enriched in mitochondria and is enriched with mitochondria
in contrast to white fat and these mitochondria behave
differently
- Mitochondrial metabolism is “uncoupled” in
brown fat and “coupled” in white fat
- Ketosis helps “waste” energy so to
speak
- Ketones help turn white fat cells to brown fat
cells
- Insulin turns off mitochondrial
uncoupling
- Hormones dictate what the body does with food
consumed to mobilize or store
- Ideas
behind personal fat threshold and carbohydrate-insulin theory of
obesity
- Inflammation and fat create a perfect storm for
creating insulin resistance throughout the body
- The
personal fat threshold explains why slim people can be insulin
resistant and overweight individuals can be metabolically
healthy
- Fat
storage can differ among different ethnicities
- You
can eat a high carb diet and not gain weight and lose weight if you
are eating whole food carb sources
- Lab
grown meats are not natural and require a ridiculous amount of
antibiotics to grow in the lab
- His
lab website https://bikmanlab.byu.edu
- Twitter: https://twitter.com/BenBikmanPhD
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