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In this episode of the Metabolic Classroom, Dr. Ben Bikman explores a surprising and controversial dietary trend: the “sugar diet.”

Despite its name, this diet isn’t built around candy and soda. Instead, it promotes a very high intake of simple carbohydrates—primarily from natural sources like fruit, honey, and juices—while restricting both protein and fat to below 10% of total calories. This unusual approach has been gaining popularity, especially among lean, athletic men, some of whom report improved energy, body composition, and insulin sensitivity.

Ben traces the diet's philosophical roots back to the 1930s rice diet used for managing kidney and heart disease, noting how both rely heavily on low-protein, high-carbohydrate intake. He reviews studies in both animals and humans showing that the key metabolic shifts—such as increased mitochondrial uncoupling, fat loss, and improved glucose control—may not be due to the sugar itself, but rather to the restriction of protein. This triggers a spike in FGF21, a liver hormone that enhances energy expenditure and metabolic health.

The lecture also examines the limitations of this approach. Dr. Bikman points out that the diet appears to work only under very specific conditions: in metabolically healthy individuals, especially men, with high physical activity levels. For others, particularly those prone to insulin resistance, food addiction, or poor satiety control, such a high-sugar diet could be problematic. He emphasizes that, as with all dietary interventions, context matters.

Ultimately, this lecture doesn’t promote the sugar diet but uses it as a lens to highlight the underestimated power of protein restriction in driving hormonal and mitochondrial adaptations. Dr. Bikman urges caution and encourages further exploration of how individual physiology responds to dietary extremes.

Show Notes/References:

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In this lecture, Ben challenges the conventional insulin-centric model of type 1 diabetes by introducing the “bi-hormonal hypothesis” proposed by Dr. Roger Unger.

While insulin deficiency is a defining feature of T1DM, Dr. Bikman emphasizes the overlooked role of glucagon in driving hyperglycemia, ketone production, and muscle wasting. In normal physiology, insulin from beta cells locally suppresses glucagon from alpha cells. But in type 1 diabetes, this local regulation is lost, allowing glucagon to run unchecked—even when blood glucose is high.

Ben explains how injected insulin, although lifesaving, can’t mimic the precise intra-islet insulin levels needed to suppress glucagon secretion. This mismatch helps explain why blood sugar control can remain elusive despite appropriate insulin use. Excess glucagon ramps up liver glucose output and ketogenesis, creating a more complex hormonal storm than insulin alone can calm.

The lecture also explores new therapeutic strategies—including glucagon receptor blockers and GLP-1 agonists—that may help suppress glucagon more effectively. Dr. Bikman urges a shift in perspective: instead of seeing diabetes as just a disease of insulin, it’s time to recognize its bi-hormonal nature and tailor treatment accordingly.

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

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This Metabolic Classroom lecture explores the often misunderstood world of nitrates and nitrites—compounds historically feared due to their association with processed meats.

Dr. Bikman presents a balanced examination of their biological role, historical use, and potential risks and benefits. While concerns remain over their conversion into carcinogenic nitrosamines (mainly in animal studies), the real-world human data is inconsistent and largely correlational. In fact, vegetables are the largest dietary source of nitrates—not processed meats.

Far from being mere preservatives, nitrates and nitrites play a key role in converting to nitric oxide in the body, which supports vascular health, mitochondrial function, and even insulin sensitivity. Human and animal studies suggest nitrates can improve mitochondrial efficiency, promote blood flow, and enhance insulin signaling via cyclic GMP and PKG pathways. They may also encourage the browning of fat tissue, supporting metabolic flexibility.

Despite the correlation-based cancer fears often cited in media and observational studies, Dr. Bikman emphasizes the importance of context, dose, and confounding variables. He argues that nitrates and nitrites are bioactive compounds with legitimate metabolic benefits—far from the health villains they’re often made out to be.

Show Notes/References:

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This Metabolic Classroom lecture with Dr. Bikman explores how the loss of estradiol during menopause affects five key metabolic systems: the brain, muscles, mitochondria, fat tissue, and inflammation.

Each of these systems relies on estradiol for optimal function, and its decline contributes to increased risk for cognitive impairment, muscle loss, reduced mitochondrial function, increased visceral fat, and systemic inflammation.

Ketones—particularly beta-hydroxybutyrate (BHB)—can provide a partial compensatory effect in each system. In the brain, BHB supports glucose metabolism, reduces neuroinflammation, and enhances neuroplasticity. In muscles, ketones reduce protein degradation and improve mitochondrial function. At the mitochondrial level, BHB promotes mitochondrial biogenesis and helps reduce oxidative stress through NRF2 activation.

The lecture also outlines how ketones affect fat tissue by promoting mitochondrial uncoupling and upregulating thermogenic genes like UCP1. Additionally, BHB helps reduce inflammation by inhibiting the NLRP3 inflammasome. A final section reviews exogenous ketone strategies—salts, esters, acids, and MCTs—as potential tools to support women through menopause-related metabolic changes.

Show Notes/References:

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In 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.

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In 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.

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#Creatine #BenBikman #MetabolicHealth #ATP #InsulinResistance #BrainHealth #MuscleRecovery #CreatineMonohydrate #CognitivePerformance #EnergyMetabolism #GlucoseControl #Neuroprotection #MitochondrialHealth #SarcopeniaPrevention #Type2Diabetes #Nootropics #SupplementScience #KidneyHealth #MuscleGrowth #HealthOptimization

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In 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.com

Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884

Ben’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

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In 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:

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