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Keep Saturated Fat Under 10 Grams Daily! Excess saturated fat drives insulin resistance and cardiovascular risk. Keeping intake below 10 grams per day supports metabolic health, reduces inflammation, and improves lipid balance—especially when paired with whole foods and adequate protein. Support Independent Research: Credit: Ask Dr. Drew | Dr.... show more

McCullough Foundation

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Vaccine Choice: A Parent’s Decision for Children’s Health Parental decision-making centers on weighing individual risk, long-term safety data, and informed consent. One-size-fits-all recommendations don’t account for unique health histories, age-specific risk, or evolving evidence—making personal choice essential. Support Independent Research: Credit: Ask Dr. Drew | Dr. Drew #MedicalFreedom

Vaccine Choice: A Parent’s Decision for Children’s Health Parental decision-making centers on weighing individual risk, long-term safety data, and informed consent. One-size-fits-all recommendations don’t account for unique health histories, age-specific risk, or evolving evidence—making personal choice essential. Support Independent Research: Credit: Ask Dr. Drew | Dr. Drew #MedicalFreedom

McCullough Foundation

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Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Dr. Rhonda Patrick

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Intermittent fasting naturally reduces daily calorie intake by ~200 calories, making it an effective tool for fat loss Even without when calories stay constant, intermittent fasting improves metabolic health (glucose regulation, fasting glucose, HbA1c) and lipids On the slightly longer end (~18 hours fasting, 6-hour eating), blood pressure also improves Important note: Just make sure you're getting enough protein (~1.2-1.6 grams/kg body weight) to protect lean muscle

Intermittent fasting naturally reduces daily calorie intake by ~200 calories, making it an effective tool for fat loss Even without when calories stay constant, intermittent fasting improves metabolic health (glucose regulation, fasting glucose, HbA1c) and lipids On the slightly longer end (~18 hours fasting, 6-hour eating), blood pressure also improves Important note: Just make sure you're getting enough protein (~1.2-1.6 grams/kg body weight) to protect lean muscle

FoundMyFitness Clips

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Creatine supplementation at ~10 grams/day may be a targeted way to support brain function in older adults While muscle tissues become saturated at 5 grams/day, surpassing this threshold allows more creatine to reach the brain and raise brain phosphocreatine levels Higher phosphocreatine availability supports cognitive performance specifically under brain stressors like aging, sleep deprivation, and neurodegenerative disease And because aging places ongoing metabolic demands on the brain, this additional phosphocreatine reserve may help support brain energy metabolism when it’s under strain

Creatine supplementation at ~10 grams/day may be a targeted way to support brain function in older adults While muscle tissues become saturated at 5 grams/day, surpassing this threshold allows more creatine to reach the brain and raise brain phosphocreatine levels Higher phosphocreatine availability supports cognitive performance specifically under brain stressors like aging, sleep deprivation, and neurodegenerative disease And because aging places ongoing metabolic demands on the brain, this additional phosphocreatine reserve may help support brain energy metabolism when it’s under strain

FoundMyFitness Clips

99,592 просмотров • 7 месяцев назад

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast

Huberman Lab Clips

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What would happen if you ate butter EVERY DAY for 2 weeks? 🧈 Dr. Eric Berg breaks it down...& with the new food pyramid flipping to prioritize full-fat dairy, BUTTER is officially BACK as a nutrient powerhouse! Top benefits include: • Loaded with fat-soluble vitamins like A, D, E & especially K2 — supports strong bones/teeth, keeps calcium out of arteries, boosts immunity, eye health & skin glow. • Rich in butyrate — fuels colon cells, reduces gut inflammation, improves digestion & lowers insulin resistance for better metabolic health. • High in CLA — promotes fat-burning, supports weight loss & offers anti-inflammatory benefits. • Provides healthy saturated fats — essential for hormones, cell membranes & steady energy. • Anti-inflammatory powerhouse — combats inflammation & supports brain function. Have you ditched industrialized processed seed oils for natural fats? Butter, ghee, tallow, lard, unrefined coconut & avocado oil, extra virgin olive oil? What are your favorites?

What would happen if you ate butter EVERY DAY for 2 weeks? 🧈 Dr. Eric Berg breaks it down...& with the new food pyramid flipping to prioritize full-fat dairy, BUTTER is officially BACK as a nutrient powerhouse! Top benefits include: • Loaded with fat-soluble vitamins like A, D, E & especially K2 — supports strong bones/teeth, keeps calcium out of arteries, boosts immunity, eye health & skin glow. • Rich in butyrate — fuels colon cells, reduces gut inflammation, improves digestion & lowers insulin resistance for better metabolic health. • High in CLA — promotes fat-burning, supports weight loss & offers anti-inflammatory benefits. • Provides healthy saturated fats — essential for hormones, cell membranes & steady energy. • Anti-inflammatory powerhouse — combats inflammation & supports brain function. Have you ditched industrialized processed seed oils for natural fats? Butter, ghee, tallow, lard, unrefined coconut & avocado oil, extra virgin olive oil? What are your favorites?

Valerie Anne Smith

35,253 просмотров • 8 месяцев назад

How to ACTUALLY reverse Insulin Resistance That frustrating diagnosis of insulin resistance means the old rulebook for your body is obsolete. What once worked to manage your weight no longer applies. The good news? The new playbook for metabolic recovery doesn’t demand superhuman willpower. As Dr. Annette Bosworth (Dr. Boz) clarifies, reversing insulin resistance hinges on three fundamental shifts. First, track insulin, not calories. The primary lever is your insulin response, not energy units. Carbohydrates trigger the most significant insulin spike, protein a moderate one, and fat the most negligible. In a low-insulin state, dietary fat becomes a powerful metabolic fuel. The directive: embrace fat and restrict carbs to under 20 grams daily. Second, don't eat after dark. The timing of your fat-based meals is critical. Consuming food after sunset carries a heavier metabolic penalty for those with insulin resistance. The golden rule: lengthen the interval between your last bite and bedtime to optimize next-day insulin sensitivity. Third, "measure it if you want to change it." Since you can't easily test insulin directly, Dr. Boz recommends tracking its two most controlled molecules: glucose and ketones. Her innovative "Dr. Boz Ratio" (Glucose ÷ Ketones) serves as a powerful proxy. A lower ratio signals lower insulin, and the ideal time for this measurement is first thing upon waking. The path to reversing insulin resistance is not about deprivation, but about strategic, informed choices.

How to ACTUALLY reverse Insulin Resistance That frustrating diagnosis of insulin resistance means the old rulebook for your body is obsolete. What once worked to manage your weight no longer applies. The good news? The new playbook for metabolic recovery doesn’t demand superhuman willpower. As Dr. Annette Bosworth (Dr. Boz) clarifies, reversing insulin resistance hinges on three fundamental shifts. First, track insulin, not calories. The primary lever is your insulin response, not energy units. Carbohydrates trigger the most significant insulin spike, protein a moderate one, and fat the most negligible. In a low-insulin state, dietary fat becomes a powerful metabolic fuel. The directive: embrace fat and restrict carbs to under 20 grams daily. Second, don't eat after dark. The timing of your fat-based meals is critical. Consuming food after sunset carries a heavier metabolic penalty for those with insulin resistance. The golden rule: lengthen the interval between your last bite and bedtime to optimize next-day insulin sensitivity. Third, "measure it if you want to change it." Since you can't easily test insulin directly, Dr. Boz recommends tracking its two most controlled molecules: glucose and ketones. Her innovative "Dr. Boz Ratio" (Glucose ÷ Ketones) serves as a powerful proxy. A lower ratio signals lower insulin, and the ideal time for this measurement is first thing upon waking. The path to reversing insulin resistance is not about deprivation, but about strategic, informed choices.

Camus

17,349 просмотров • 10 месяцев назад

Could one ratio tell you if your heart is healthy? Yes — the triglyceride-to-HDL ratio (TG ÷ HDL) is one of the strongest simple markers we have. Dr. Ben Bikman and many metabolic experts highlight it because: • Lower ratio ( 2.0) often signals insulin resistance and higher cardiovascular risk. Real-world wins: low-carb, carnivore, cutting sugar/seed oils, and prioritizing animal protein/fat often drops this ratio dramatically. No single number is perfect — pair it with ApoB, fasting insulin, hs-CRP, blood pressure, and lifestyle — but this one is incredibly useful. What’s your TG/HDL ratio? Drop it below 👇 Mine is 0.58

Could one ratio tell you if your heart is healthy? Yes — the triglyceride-to-HDL ratio (TG ÷ HDL) is one of the strongest simple markers we have. Dr. Ben Bikman and many metabolic experts highlight it because: • Lower ratio ( 2.0) often signals insulin resistance and higher cardiovascular risk. Real-world wins: low-carb, carnivore, cutting sugar/seed oils, and prioritizing animal protein/fat often drops this ratio dramatically. No single number is perfect — pair it with ApoB, fasting insulin, hs-CRP, blood pressure, and lifestyle — but this one is incredibly useful. What’s your TG/HDL ratio? Drop it below 👇 Mine is 0.58

Valerie Anne Smith

18,084 просмотров • 2 месяцев назад

How to lose fat and gain muscle at the same time: Eat about 10% above maintenance, roughly 200 to 300 calories. A deficit is not required. Make those extra calories protein. Total intake lands at 1 to 1.5 grams per pound of body weight, the common thread across every recomposition study. Keep your usual diet and add 50 to 100 grams of protein on top. An extra chicken breast, a couple scoops of whey, some eggs. Resistance train three to four times per week. Warm up 5 to 10 minutes, three to six sets per body part, sets taken close to failure. Add cardio three times per week, mostly zone two with one higher intensity session. Timing is flexible. Protein distribution across the day matters far less than hitting the daily total, and training fasted or fed makes no difference. Alan Aragon on Andrew D. Huberman, Ph.D.

How to lose fat and gain muscle at the same time: Eat about 10% above maintenance, roughly 200 to 300 calories. A deficit is not required. Make those extra calories protein. Total intake lands at 1 to 1.5 grams per pound of body weight, the common thread across every recomposition study. Keep your usual diet and add 50 to 100 grams of protein on top. An extra chicken breast, a couple scoops of whey, some eggs. Resistance train three to four times per week. Warm up 5 to 10 minutes, three to six sets per body part, sets taken close to failure. Add cardio three times per week, mostly zone two with one higher intensity session. Timing is flexible. Protein distribution across the day matters far less than hitting the daily total, and training fasted or fed makes no difference. Alan Aragon on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,044 просмотров • 23 дней назад

“My job was to hit joints with hammers and saws as a doctor,” former orthopedic surgeon Dr. Shawn Baker told me. But now he’s telling his patients to consider going on a low-carb, high fat diet or even a carnivore diet—instead of immediately opting for knee replacement surgery. Baker says high-carb, high-sugar diets trigger chronic inflammation that destroys joint lubricants and accelerates arthritis. The culprit? Elevated insulin. When it spikes, the cells that keep joints moving smoothly start releasing inflammatory cytokines that damage our joints. And what drives high insulin levels in the blood? It’s mostly carbohydrates and in particular refined carbohydrates like sugars, starches and grains. Inflammation caused by too much insulin, he said, is associated not only with arthritis but with all sorts of other complications as well like diabetes, heart disease, cancer—and even depression and dementia. And insulin is not the only thing that drives inflammation, Baker says. Extra belly fat also releases inflammatory signals into the bloodstream: “One of the most impactful things you can do is lose the excess central fat. If you have extra belly fat, man or woman, that [fat] is driving inflammation, it's driving all kinds of metabolic problems. So that’s of critical importance to lose that extra body fat.”

“My job was to hit joints with hammers and saws as a doctor,” former orthopedic surgeon Dr. Shawn Baker told me. But now he’s telling his patients to consider going on a low-carb, high fat diet or even a carnivore diet—instead of immediately opting for knee replacement surgery. Baker says high-carb, high-sugar diets trigger chronic inflammation that destroys joint lubricants and accelerates arthritis. The culprit? Elevated insulin. When it spikes, the cells that keep joints moving smoothly start releasing inflammatory cytokines that damage our joints. And what drives high insulin levels in the blood? It’s mostly carbohydrates and in particular refined carbohydrates like sugars, starches and grains. Inflammation caused by too much insulin, he said, is associated not only with arthritis but with all sorts of other complications as well like diabetes, heart disease, cancer—and even depression and dementia. And insulin is not the only thing that drives inflammation, Baker says. Extra belly fat also releases inflammatory signals into the bloodstream: “One of the most impactful things you can do is lose the excess central fat. If you have extra belly fat, man or woman, that [fat] is driving inflammation, it's driving all kinds of metabolic problems. So that’s of critical importance to lose that extra body fat.”

Jan Jekielek

432,769 просмотров • 8 месяцев назад

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 просмотров • 1 год назад

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Dr. Rhonda Patrick

92,581 просмотров • 11 месяцев назад

“Instant noodles cause cancer, kidney damage, fibroids…” You’ve probably seen this list online but here’s the truth your health actually needs 👇 Instant noodles don’t directly cause cancer, fibroids, kidney failure, or menstrual issues. BUT the way they’re made and the habits built around eating them can increase risks over time. Here’s what science does show: High sodium = hypertension risk Most instant noodles contain 1,500–2,000 mg of sodium per pack — almost your entire daily limit. Additives & preservatives Ingredients like TBHQ (tertiary-butylhydroquinone) and high MSG can cause inflammation in sensitive individuals and may impact gut health when consumed frequently. Ultra-processed = metabolic strain A diet high in ultra-processed foods is linked to: • obesity • insulin resistance • poor gut microbiome • chronic inflammation (PMID: 31268035) Low nutrients = mineral imbalance Instant noodles offer almost no protein, fiber, or micronutrients, leading to blood sugar swings, cravings, and hormonal disruption over time. Kidney & thyroid concerns → INDIRECT Excess sodium + chronic inflammation + poor nutrient intake = higher long-term risk for kidney stress and metabolic issues. So no, one bowl won’t hurt you. But a lifestyle built on ultra-processed foods absolutely can.

“Instant noodles cause cancer, kidney damage, fibroids…” You’ve probably seen this list online but here’s the truth your health actually needs 👇 Instant noodles don’t directly cause cancer, fibroids, kidney failure, or menstrual issues. BUT the way they’re made and the habits built around eating them can increase risks over time. Here’s what science does show: High sodium = hypertension risk Most instant noodles contain 1,500–2,000 mg of sodium per pack — almost your entire daily limit. Additives & preservatives Ingredients like TBHQ (tertiary-butylhydroquinone) and high MSG can cause inflammation in sensitive individuals and may impact gut health when consumed frequently. Ultra-processed = metabolic strain A diet high in ultra-processed foods is linked to: • obesity • insulin resistance • poor gut microbiome • chronic inflammation (PMID: 31268035) Low nutrients = mineral imbalance Instant noodles offer almost no protein, fiber, or micronutrients, leading to blood sugar swings, cravings, and hormonal disruption over time. Kidney & thyroid concerns → INDIRECT Excess sodium + chronic inflammation + poor nutrient intake = higher long-term risk for kidney stress and metabolic issues. So no, one bowl won’t hurt you. But a lifestyle built on ultra-processed foods absolutely can.

Cancer Care

14,723 просмотров • 10 месяцев назад

The reason why you’re so hungry + can’t lose weight 🔊⬆️ When you consume sugar or starchy foods, your blood sugar levels spike. This triggers a surge of insulin, the hormone responsible for storing excess fuel. Insulin shuttles that fuel straight into your fat cells—especially around your belly—leaving your bloodstream depleted of energy. This phenomenon, called “fuel partitioning,” tricks your brain into thinking you’re starving, even though your fat cells are full. It’s a biological mismatch that leads to intense cravings and overeating. Over time, this cycle can drive significant weight gain and metabolic dysfunction, as your body becomes increasingly insulin-resistant and struggles to regulate blood sugar. Breaking free starts with stabilizing your blood sugar. Focus on high-quality proteins, healthy fats, and fiber-rich foods that support your metabolism and keep hunger in check. When you work with your biology, you can reclaim your health.

The reason why you’re so hungry + can’t lose weight 🔊⬆️ When you consume sugar or starchy foods, your blood sugar levels spike. This triggers a surge of insulin, the hormone responsible for storing excess fuel. Insulin shuttles that fuel straight into your fat cells—especially around your belly—leaving your bloodstream depleted of energy. This phenomenon, called “fuel partitioning,” tricks your brain into thinking you’re starving, even though your fat cells are full. It’s a biological mismatch that leads to intense cravings and overeating. Over time, this cycle can drive significant weight gain and metabolic dysfunction, as your body becomes increasingly insulin-resistant and struggles to regulate blood sugar. Breaking free starts with stabilizing your blood sugar. Focus on high-quality proteins, healthy fats, and fiber-rich foods that support your metabolism and keep hunger in check. When you work with your biology, you can reclaim your health.

Mark Hyman, M.D.

36,428 просмотров • 17 дней назад

Think your blood glucose tells the whole story? Think again. Dr. Ben Bikman (Benjamin Bikman) joins me to discuss insulin resistance, including why it often remains hidden until late stages and simple ways to detect it early. We explore insulin’s lesser-known roles in fat storage, appetite regulation, inflammation, and chronic disease. You’ll also learn how macronutrients, meal timing, and frequency uniquely influence your insulin sensitivity, and the critical differences between visceral and subcutaneous fat. Finally, we dive into how stress, sleep deprivation, nicotine, and environmental toxins shape your metabolism and unpack the realities of popular GLP-1 receptor agonist medications (like Ozempic), including their benefits, risks, and the intriguing potential of microdosing. We also provide practical, actionable strategies, dietary adjustments, exercise protocols, and targeted supplements that you can implement today to significantly boost insulin sensitivity and support long-term metabolic health. If you want to understand insulin resistance and take immediate steps to improve your metabolic health - this conversation is a must-watch. Watch the full episode on X and YouTube or listen on Spotify and Apple Podcasts now. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Can you be insulin resistant with normal glucose levels? 5:13 - Can glucose monitors detect hidden insulin resistance? 6:43 - What your skin reveals about insulin resistance 8:07 - Why is insulin resistance behind so many chronic diseases? 12:28 - Does obesity cause insulin resistance—or vice versa? 19:20 - Insulin’s surprising roles beyond blood sugar control 20:18 - What’s driving weight gain—insulin or calories? 27:12 - Do saturated fats cause insulin resistance? 33:44 - Why refined carbs amplify risks from saturated fat 36:46 - Fructose vs. refined sugar—which spikes insulin more? 37:43 - High-carb vs. keto—which diet controls hunger better? 42:09 - Why low-carb diets might provide a metabolic advantage 44:18 - Does exercise give you metabolic ‘wiggle room’? 48:42 - Why strength training beats cardio for insulin sensitivity 53:54 - Does meal frequency drive insulin resistance? 57:14 - Is nighttime snacking giving you insomnia? 59:06 - Can a sugary breakfast lead to overeating later? 1:04:01 - Does late-night eating disrupt sleep more than blue light? 1:05:41 - Can one bad night’s sleep trigger insulin resistance? 1:09:06 - Can air pollution cause weight gain? 1:12:58 - Vaping vs. smoking—which is worse for metabolic health? 1:14:20 - Can statins and antidepressants trigger weight gain? 1:17:04 - How to reverse insulin resistance in 90 days 1:27:35 - Ketone supplements—are the metabolic benefits real? 1:33:16 - Why some ethnicities get diabetes without obesity 1:41:11 - How oversized fat cells trigger metabolic chaos 1:46:10 - Do seed oils silently promote insulin resistance? 1:49:27 - Seed oils—always harmful or only when heated? 2:01:03 - Do fat cells shrink or disappear with weight loss? 2:03:48 - Are shrunken fat cells still insulin resistant? 2:06:23 - Injecting insulin for muscle—are the risks worth it? 2:09:27 - Are drugs like Ozempic a shortcut or solution for obesity? 2:15:55 - Are current GLP-1 agonist doses too high? 2:16:44 - Microdosing GLP-1 drugs—a solution for carb cravings? 2:22:43 - Do these medications cause muscle loss? 2:25:12 - Do GLP-1 agonist benefits extend beyond weight loss? 2:27:23 - Could these treatments actually promote longevity? 2:32:55 - The dark side of GLP-1 drugs—can they trigger depression? 2:36:14 - Insulin vs. glucose—what really drives accelerated aging? 2:41:16 - How high glucose levels damage cells 2:43:23 - How insulin shuts down your body’s stress defenses 2:47:57 - Which biomarkers best predict biological aging? 2:54:01 - Does eating dinner early improve insulin sensitivity?

Think your blood glucose tells the whole story? Think again. Dr. Ben Bikman (Benjamin Bikman) joins me to discuss insulin resistance, including why it often remains hidden until late stages and simple ways to detect it early. We explore insulin’s lesser-known roles in fat storage, appetite regulation, inflammation, and chronic disease. You’ll also learn how macronutrients, meal timing, and frequency uniquely influence your insulin sensitivity, and the critical differences between visceral and subcutaneous fat. Finally, we dive into how stress, sleep deprivation, nicotine, and environmental toxins shape your metabolism and unpack the realities of popular GLP-1 receptor agonist medications (like Ozempic), including their benefits, risks, and the intriguing potential of microdosing. We also provide practical, actionable strategies, dietary adjustments, exercise protocols, and targeted supplements that you can implement today to significantly boost insulin sensitivity and support long-term metabolic health. If you want to understand insulin resistance and take immediate steps to improve your metabolic health - this conversation is a must-watch. Watch the full episode on X and YouTube or listen on Spotify and Apple Podcasts now. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Can you be insulin resistant with normal glucose levels? 5:13 - Can glucose monitors detect hidden insulin resistance? 6:43 - What your skin reveals about insulin resistance 8:07 - Why is insulin resistance behind so many chronic diseases? 12:28 - Does obesity cause insulin resistance—or vice versa? 19:20 - Insulin’s surprising roles beyond blood sugar control 20:18 - What’s driving weight gain—insulin or calories? 27:12 - Do saturated fats cause insulin resistance? 33:44 - Why refined carbs amplify risks from saturated fat 36:46 - Fructose vs. refined sugar—which spikes insulin more? 37:43 - High-carb vs. keto—which diet controls hunger better? 42:09 - Why low-carb diets might provide a metabolic advantage 44:18 - Does exercise give you metabolic ‘wiggle room’? 48:42 - Why strength training beats cardio for insulin sensitivity 53:54 - Does meal frequency drive insulin resistance? 57:14 - Is nighttime snacking giving you insomnia? 59:06 - Can a sugary breakfast lead to overeating later? 1:04:01 - Does late-night eating disrupt sleep more than blue light? 1:05:41 - Can one bad night’s sleep trigger insulin resistance? 1:09:06 - Can air pollution cause weight gain? 1:12:58 - Vaping vs. smoking—which is worse for metabolic health? 1:14:20 - Can statins and antidepressants trigger weight gain? 1:17:04 - How to reverse insulin resistance in 90 days 1:27:35 - Ketone supplements—are the metabolic benefits real? 1:33:16 - Why some ethnicities get diabetes without obesity 1:41:11 - How oversized fat cells trigger metabolic chaos 1:46:10 - Do seed oils silently promote insulin resistance? 1:49:27 - Seed oils—always harmful or only when heated? 2:01:03 - Do fat cells shrink or disappear with weight loss? 2:03:48 - Are shrunken fat cells still insulin resistant? 2:06:23 - Injecting insulin for muscle—are the risks worth it? 2:09:27 - Are drugs like Ozempic a shortcut or solution for obesity? 2:15:55 - Are current GLP-1 agonist doses too high? 2:16:44 - Microdosing GLP-1 drugs—a solution for carb cravings? 2:22:43 - Do these medications cause muscle loss? 2:25:12 - Do GLP-1 agonist benefits extend beyond weight loss? 2:27:23 - Could these treatments actually promote longevity? 2:32:55 - The dark side of GLP-1 drugs—can they trigger depression? 2:36:14 - Insulin vs. glucose—what really drives accelerated aging? 2:41:16 - How high glucose levels damage cells 2:43:23 - How insulin shuts down your body’s stress defenses 2:47:57 - Which biomarkers best predict biological aging? 2:54:01 - Does eating dinner early improve insulin sensitivity?

Dr. Rhonda Patrick

149,642 просмотров • 1 год назад

I lost 138 lbs eating 120-150 grams of fat a day. Let me say that again for the people in the back. One hundred and fifty grams of fat. Per day. Bacon. Butter. Egg yolks. Chuck steak. Ground beef. I was flooding my body with animal fat and my body responded by healing everything. My hormones balanced. My insulin resistance reversed. My metabolism healed. My inflammation dropped. My brain fog cleared. My skin improved. My joints stopped aching. All from eating the one thing we’ve been told for 50 years would kill us. Here’s what they don’t tell you about fat. Your brain is nearly 60% fat. Every single cell in your body has a fat based membrane that controls what goes in and out. Your hormones, the ones that regulate everything from your mood to your metabolism to your menstrual cycle, are built from fat. Specifically saturated fat and cholesterol. The very things they told us to stop eating. Fat is what allows your body to absorb vitamins A, D, E, and K. Without fat, you can eat all the vegetables in the world and your body can’t even use the nutrients. Fat is what keeps you full. Fat is what keeps your blood sugar stable. Fat is what gives your body long, steady energy instead of the crash and burn cycle you get from carbs and sugar. And what did we do? We went low fat. We replaced butter with margarine. We replaced lard and tallow with seed oils. We filled everything with sugar to make up for the flavor we lost when we took the fat out. And then we wondered why everyone got sick, got fat, got diabetic, got depressed, and got put on fifteen medications. The low fat era was the biggest nutritional disaster in modern history. And we’re still living in the fallout. I ate more fat than most people would ever be comfortable with. And it gave me my life back.🧈👑

I lost 138 lbs eating 120-150 grams of fat a day. Let me say that again for the people in the back. One hundred and fifty grams of fat. Per day. Bacon. Butter. Egg yolks. Chuck steak. Ground beef. I was flooding my body with animal fat and my body responded by healing everything. My hormones balanced. My insulin resistance reversed. My metabolism healed. My inflammation dropped. My brain fog cleared. My skin improved. My joints stopped aching. All from eating the one thing we’ve been told for 50 years would kill us. Here’s what they don’t tell you about fat. Your brain is nearly 60% fat. Every single cell in your body has a fat based membrane that controls what goes in and out. Your hormones, the ones that regulate everything from your mood to your metabolism to your menstrual cycle, are built from fat. Specifically saturated fat and cholesterol. The very things they told us to stop eating. Fat is what allows your body to absorb vitamins A, D, E, and K. Without fat, you can eat all the vegetables in the world and your body can’t even use the nutrients. Fat is what keeps you full. Fat is what keeps your blood sugar stable. Fat is what gives your body long, steady energy instead of the crash and burn cycle you get from carbs and sugar. And what did we do? We went low fat. We replaced butter with margarine. We replaced lard and tallow with seed oils. We filled everything with sugar to make up for the flavor we lost when we took the fat out. And then we wondered why everyone got sick, got fat, got diabetic, got depressed, and got put on fifteen medications. The low fat era was the biggest nutritional disaster in modern history. And we’re still living in the fallout. I ate more fat than most people would ever be comfortable with. And it gave me my life back.🧈👑

Queen of Carni

44,320 просмотров • 7 месяцев назад

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 просмотров • 1 год назад

"I Can't Help Someone Who Is On A Statin...Cholesterol Lowering Drugs Have Screwed Up An Entire Generation." Dr Kevin Reese "Statins Directly Inflame The Liver & Create A Cholesterol Deficiency, Leading To Alzheimer's." Statins Are A $16 Billion Dollar Profit Driven Industry. Saturated fats & cholesterol have no effect on cardiovascular outcomes, including heart attacks, strokes & mortality. 75% of heart attacks occur in people with normal to low cholesterol. There are no benefits to taking a Statin, yes they lower your cholesterol, but they do not lower Cardiovascular Risk or Disease. Synthetically lowering cholesterol levels is very harmful to every bodily system. 🔴Statins cause liver & pancreas damage, leading to insulin resistance & type 2 diabetes. 🔴Statins cause CoQ10 deficiency, resulting in muscle pain & Mitochondrial Dysfunction. 🔴Every Statin crosses the blood brain barrier & shuts off the enzyme of cholesterol production leading to Alzheimer's. 🔴Statins stop Dolichol, a crucial molecule in protein glycosylation in the brain, deficiency leads to Parkinson's & other brain disorders. 🔴Statins inhibit Heme A, a vital component of the electron transport chain for energy. Cholesterol Lowering Medications Will Cause These Chronic Health Dysfunctions: Dementia & Alzheimer's Disease Cancer Pancreatitis Liver Inflammation & Damage Diabetes Chronic Depression Parkinson's Disease ALS (Lou Gehrig's Disease) Hormonal Deficiency Brain Damage Multiple Sclerosis Muscle Pain Muscle Tearing (Rhabdomyolysis) Fatigue & Weakness Neuropathy Heart Failure Vertigo & Dizziness Cognitive Impairment For Vibrant Metabolic & Mitochondrial Health: A low carbohydrate diet prioritizing nutrient dense animal foods, eliminating harmful seed oils, sugar & processed foods provides a healthy cholesterol profile. This keeps Triglycerides low & HDL high, the TG/HDL ratio is one of the best Biomarkers for Cardiovascular health. Optimal TG/HDL ratio is 1.5 or less. 👇Statins Increase Mortality👇 👇AHA Conflict Of Interest & Saturated Fat Lies👇 👇AHA Conflict Of Interest & Saturated Fat Lies👇 Speaker: Dr Kevin Reese, PhD

Valerie Anne Smith

400,279 просмотров • 1 год назад

There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance. Animal studies show omega-3 fatty acids augment muscle development: Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth. Similarly, pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use. But more importantly, we have human evidence: • In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization. • In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin. • Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength. • Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response. There are still open questions. For example, a consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages? Another question we might ask is, in what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building? (It often is for many of us.) Listen to my recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field. Show notes and transcript for this episode here:

There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance. Animal studies show omega-3 fatty acids augment muscle development: Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth. Similarly, pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use. But more importantly, we have human evidence: • In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization. • In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin. • Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength. • Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response. There are still open questions. For example, a consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages? Another question we might ask is, in what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building? (It often is for many of us.) Listen to my recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field. Show notes and transcript for this episode here:

Dr. Rhonda Patrick

190,965 просмотров • 3 лет назад