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In this episode of the Metabolic Classroom, Dr. Ben Bikman explores whether natural sweeteners like honey and maple syrup might be better metabolic alternatives to table sugar. He begins with a fascinating historical background, including honey’s use as a wound-healing agent in World War I, and transitions into modern research that investigates their effects on blood sugar, insulin, weight, and satiety.

Unlike refined sugar, both honey and maple syrup contain antioxidants, enzymes, flavonoids, and minerals that may lessen their glycemic impact and support metabolic health. Raw honey, in particular, may help reduce allergy symptoms due to pollen exposure, and its darker varieties are richer in antioxidant compounds. Ben explains how some of these compounds may inhibit fat cell growth and promote fat breakdown at a molecular level.

However, when it comes to human studies, the evidence is mixed. Some show neutral effects on glucose and insulin, while others suggest small improvements in lipid markers or appetite regulation. Animal studies tend to show more promising outcomes. In summary, while neither honey nor maple syrup should be consumed freely, they are likely better options than refined sugar when used in moderation—especially in their raw or less-processed forms.

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.

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In this important Metabolic Classroom lecture, Dr. Bikman examines the use of statins in women, particularly for primary prevention of cardiovascular disease.

While statins are widely prescribed to lower LDL cholesterol and ApoB levels, Ben highlights research showing that these markers are weak predictors of cardiovascular risk in women. In contrast, metabolic markers like insulin resistance and type 2 diabetes are far more predictive—often increasing cardiovascular risk by up to 10-fold.

He discusses how statins may ironically worsen metabolic health by impairing insulin sensitivity, increasing type 2 diabetes risk (especially in postmenopausal women), and altering the gut microbiome in a way that reduces GLP-1 production. He also notes statin-induced side effects that disproportionately affect women, such as muscle pain, brain fog, and even potential risks during pregnancy. While statins may have limited value for secondary prevention, their risks—especially in women who haven’t had a cardiovascular event—warrant serious caution.

In the final portion of the lecture, Dr. Bikman outlines practical, lifestyle-based strategies to improve metabolic health without the need for statins. These include resistance training, a smart-carb diet, and stress/sleep management. He also shares evidence-based supplements like CoQ10, omega-3s, magnesium, and alpha-lipoic acid that may help mitigate some of statins’ side effects if they are used.

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

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During this mini lecture, Dr. Bikman tackles the popular misconception that building muscle requires carbohydrates and insulin spikes. He begins by reframing insulin's role—not as a muscle-building hormone, but primarily as an anti-catabolic signal that helps prevent muscle breakdown.

Contrary to long-held beliefs, insulin doesn’t directly stimulate muscle protein synthesis, even at high levels. Instead, the real muscle-building heroes are essential amino acids, particularly leucine, which directly activate mTOR and stimulate muscle growth—even in the context of a low-carb, ketogenic diet.

Dr. Bikman emphasizes that amino acids not only promote protein synthesis but also prevent muscle degradation—effectively replicating and even exceeding insulin's effects. He then shifts the focus to ketones, especially beta-hydroxybutyrate (BHB), which offer unique metabolic advantages. Ketones reduce the brain’s demand for glucose, thereby preserving muscle-derived amino acids that would otherwise be converted into fuel. They also improve mitochondrial function and resilience, support anti-inflammatory signaling, and protect against muscle loss during aging, bedrest, or intense training.

Drawing on published studies and findings from his own lab, Ben discusses how BHB helps preserve lean muscle mass, enhance ATP production, and resist oxidative stress. Research in rodents and humans shows BHB’s muscle-protective effects extend to both performance enhancement and recovery. Finally, he addresses exogenous ketones as a potential supplement for those who want the benefits of ketones without following a strict ketogenic diet. Whether you’re an athlete or simply seeking longevity, Dr. Bikman makes a compelling case that a well-formulated low-carb, high-protein, ketogenic diet can be optimal for maintaining—and even building—muscle.

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

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This week’s Metabolic Classroom lecture is a deep dive into the metabolic roots of migraines—a condition that affects millions but is rarely discussed through the lens of insulin resistance and energy dysregulation.

Dr. Bikman explains that migraines are more than just headaches; they’re complex neurological events often triggered by disruptions in how the brain accesses and uses energy. When the brain becomes insulin resistant, its ability to efficiently metabolize glucose falters, increasing susceptibility to migraines due to energy shortfalls and inflammation.

Ben outlines how factors like mitochondrial dysfunction, oxidative stress, and low serotonin—often seen in people with poor metabolic health—are strongly associated with migraine onset. He highlights how common triggers such as glucose spikes, hormonal fluctuations, and inflammation are not just surface-level issues but symptoms of deeper metabolic dysfunction.

The lecture also presents a compelling case for ketogenic diets and ketone supplementation as therapeutic strategies. Drawing from both historical and modern clinical studies, Dr. Bikman shows how ketones can bypass the broken glucose pathways in the insulin-resistant brain, offering a cleaner fuel that improves cellular energy and reduces inflammation. Ultimately, the lecture emphasizes the need to address the root metabolic imbalances to reduce both the frequency and severity of migraines.

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

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In this Metabolic Classroom lecture, Dr. Bikman explains how rare genetic forms of obesity—known as monogenic obesity—reveal deep insights into how the body stores fat and why the “calories in, calories out” model falls short.

He introduces three genetic conditions—leptin deficiency, POMC deficiency, and MC4R mutations—that disrupt appetite control and fat storage, all while keeping calorie intake the same. These disorders highlight how hormonal imbalances, especially chronically elevated insulin, play the decisive role in whether energy is stored or burned.

Ben walks through the hypothalamic POMC pathway, a brain circuit central to hunger and metabolism. Disruptions in this pathway don’t just make people feel constantly hungry; they reprogram the entire body to hoard calories as fat, even when calorie intake is strictly controlled. Animal and human studies consistently show that these conditions drive dramatic fat gain without an increase in food consumption, clearly separating energy intake from energy storage.

In all three conditions, the common endpoint is hyperinsulinemia—chronically elevated insulin levels—which drives fat storage and insulin resistance. Whether leptin is missing, POMC signals are silenced, or MC4R is defective, insulin surges as the body shifts into extreme conservation mode. This reinforces the idea that obesity is often less about willpower and more about hormonal signaling. Understanding these rare conditions sheds light on more common forms of obesity and reveals that insulin—not just calories—is the gatekeeper of fat storage.

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

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In this Metabolic Classroom, Ben explores the fascinating metabolic effects of yerba mate, a traditional South American tea that’s gaining attention in scientific circles. Yerba mate contains a synergistic mix of bioactive compounds, including xanthines (like caffeine), chlorogenic acid, and saponins—all of which contribute to its wide-ranging health benefits. Dr. Bikman explains how this unique brew supports fat loss, improves mitochondrial efficiency, regulates appetite, and enhances insulin sensitivity.

Drawing from human and rodent studies, the lecture highlights yerba mate’s ability to increase fat oxidation, particularly when combined with exercise. It also activates AMPK, a critical energy-regulating enzyme, which promotes glucose uptake and mitochondrial biogenesis. One of the most intriguing effects of yerba mate is its stimulation of GLP-1—both directly through the gut and indirectly by modifying the gut microbiome—making it a natural, non-pharmaceutical way to enhance satiety and insulin regulation.

Dr. Bikman also discusses the underappreciated role of bitter taste receptors in the body—not just on the tongue, but also in fat cells and the gut. Yerba mate interacts with these receptors to influence hormone release (like CCK and PYY) and to promote thermogenesis in brown and beige fat, offering yet another pathway for metabolic support. Finally, he shares unpublished findings from his lab showing yerba mate’s impact on hepatic redox balance, adding to its reputation as a powerful metabolic ally.

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

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In this Metabolic Classroom lecture, Ben explores the concept of anabolic resistance—the body’s reduced ability to build and maintain muscle in response to stimuli like protein intake and resistance training.

This phenomenon, often associated with aging, also affects individuals with obesity or a sedentary lifestyle. Because muscle health is directly tied to longevity, strength, insulin sensitivity, and independence, understanding and reversing anabolic resistance is critical for long-term metabolic health.

Dr. Bikman explains the key drivers of anabolic resistance: reduced anabolic hormone levels, impaired amino acid delivery, inflammation, and cellular changes such as insulin resistance and intramuscular lipid buildup. He emphasizes the central role of the mTOR signaling pathway in muscle protein synthesis, and how factors like age, obesity, and inactivity blunt this response—even when adequate nutrients and exercise are present.

The lecture ends with practical strategies to overcome anabolic resistance, including resistance training, high-leucine animal protein intake, creatine, omega-3s, vitamin D3, and even peptides. Ben stresses that building muscle isn’t just about looking good—it’s about preventing frailty, insulin resistance, and loss of independence. Resistance training is non-negotiable, and diet alone will never be enough to restore optimal muscle health.

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

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)

Other products Ben likes: https://www.amazon.com/shop/benbikmanphd

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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:

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

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