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In this Metabolic Classroom lecture, Dr. Bikman explores the often-overlooked but metabolically vital glycocalyx—a carbohydrate-rich layer coating nearly every cell in the human body. Far from being just a structural feature, the glycocalyx influences nutrient absorption, immune response, vascular function, inflammation, and even how fat cells grow and behave.

Ben explains how this sugar-rich matrix is built from glycoproteins and glycosaminoglycans and how it's found in tissues like the gut, blood vessels, and fat cells, each playing unique roles. In the gut, it controls nutrient permeability and helps block pathogens. In blood vessels, it regulates nitric oxide release, controls protein leakage, and reduces the risk of clotting or atherosclerosis. And in fat cells, it influences cell growth, fuel handling, and inflammation.

Importantly, metabolic dysfunction—especially hyperglycemia—can severely damage the glycocalyx. While internal glucose helps build it, high glucose levels outside cells act like a “demolition crew,” triggering oxidative stress, inflammation, and glycation, all of which degrade this critical barrier.

Ben urges us to keep blood glucose in check, not only for insulin balance but also to protect this unsung hero of cell biology. The glycocalyx is a gatekeeper for metabolic health, and its degradation may be one root cause of diseases like diabetes, leaky gut, atherosclerosis, and insulin resistance.

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, Dr. Bikman’s “Digital Mind”, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Ben. It also includes Ben’s Weekly Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes. Learn more: https://www.benbikman.com

IMPORTANT NOTE: The information presented is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dr. Bikman is not a clinician—and, he is not your doctor. Always seek the advice of your own qualified health providers with questions you may have regarding medical conditions.

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In this episode of Metabolic Classroom, Ben Bikman takes a detailed look at the pancreas, a small but mighty organ with two major roles—endocrine and exocrine. The endocrine pancreas (just 1–2% of its mass) regulates metabolism by secreting hormones like insulin, glucagon, somatostatin, pancreatic polypeptide, and ghrelin. These hormones work together in a push-pull fashion to control blood sugar, fat storage, appetite, and nutrient use. Importantly, the flow of blood from endocrine tissue directly into the exocrine portion of the pancreas allows these hormones to rapidly influence digestion—a unique design seen in few other organs.

Dr. Bikman explains that the exocrine pancreas (about 98% of the organ) produces powerful digestive juices that include enzymes for breaking down carbohydrates, fats, and proteins. This fluid is rich in bicarbonate to neutralize stomach acid and protect the small intestine. The enzymes are released in inactive forms and activated only in the intestines to avoid damaging the pancreas itself.

The endocrine and exocrine systems are closely linked. For example, insulin not only manages nutrient storage but also supports the function and growth of the exocrine acinar cells. Conditions like pancreatitis and type 2 diabetes often affect both systems due to this interdependence. If one side of the pancreas is disrupted—such as when insulin production is impaired—the exocrine side may also begin to fail, leading to digestion and nutrient absorption problems.

This lecture underscores the critical role the pancreas plays in total metabolic health. From blood sugar control to nutrient absorption, its dual functionality makes it a cornerstone of digestive and hormonal balance. Supporting the pancreas through diet, exercise, and reduced insulin demand is essential for maintaining metabolic health across the board.

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, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

IMPORTANT NOTE: The information presented is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dr. Bikman is not a clinician—and, he is not your doctor. Always seek the advice of your own qualified health providers with questions you may have regarding medical conditions.

Hosted on Acast. See acast.com/privacy for more information.

📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com

📢 Become an Insider, Ben’s website: https://www.benbikman.com

In this foundational Metabolic Classroom lecture, Dr. Ben Bikman unpacks the vital role of the autonomic nervous system (ANS) in maintaining health and metabolic balance.

The ANS, a part of the peripheral nervous system, regulates involuntary processes such as heart rate, digestion, respiratory rate, and blood pressure—largely without conscious control. It's divided into two branches: the sympathetic (fight or flight) and parasympathetic (rest and digest) systems.

Dr. Bikman first explains how the sympathetic system is designed to mobilize energy quickly through hormones like epinephrine. While short-term activation (like during exercise or danger) is beneficial, prolonged sympathetic activity—known as sympathetic overdrive—can lead to insulin resistance, mitochondrial stress, oxidative damage, and fat accumulation in organs like the liver and muscle.

Conversely, the parasympathetic system, largely driven by the vagus nerve, supports digestion, insulin release, recovery, and metabolic regulation. He emphasizes the importance of heart rate variability (HRV) as a measure of balance between these systems and overall metabolic health.

Practical strategies to promote parasympathetic tone and restore ANS balance include breath work (like the 4-7-8 technique), exercise, cold therapy, avoiding late-night glucose spikes, and creating a strong wind-down routine before bed. The message is clear: managing stress and supporting ANS flexibility is crucial for metabolic health and long-term disease prevention.

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, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

IMPORTANT NOTE: The information presented is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dr. Bikman is not a clinician—and, he is not your doctor. Always seek the advice of your own qualified health providers with questions you may have regarding medical conditions.

Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15)

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