The Metabolic Classroom with Dr. Ben Bikman

• Plant Protein vs Animal Protein: What the Science Really Says

  Listen Ad-Free: https://benbikman.comIn this mini-lecture, Ben explores the biochemical and physiological differences between plant and animal proteins—avoiding environmental or ethical debates and focusing strictly on metabolism and human health. He breaks down essential amino acids, emphasizing that animal proteins are "complete" sources, while most plant proteins fall short—particularly in leucine, which is vital for muscle protein synthesis.Dr. Bikman also discusses digestibility and bioavailability, explaining why animal proteins are more efficiently absorbed than plant sources. He introduces the DIAAS scoring system and details studies showing how much less effective plant proteins are at raising amino acid levels in the blood compared to animal proteins like pork or eggs.Importantly, the lecture addresses “antinutrients” in plant proteins—like trypsin inhibitors, phytates, and lectins—which impair protein digestion and mineral absorption. These antinutrients are also implicated in autoimmune responses, especially when intestinal permeability is compromised. Dr. Bikman explains how fermentation, soaking, and pressure cooking can help—but not eliminate—these compounds.The lecture concludes by warning about heavy metal contamination in plant-based protein powders and reminds us that while plant proteins can support health, they require more planning and carry additional nutritional burdens compared to their animal-based counterparts.Show Notes/References: For complete show notes and references, we invite you to become an Insider subscriber or member. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, unlimited access to 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. Learn more: https://www.benbikman.comIMPORTANT 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.

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• Why Women Enter Ketosis Faster Than Men - What the Science Reveals

  📢 Ask Dr. Bikman’s Digital Mind (multilingual):https://benbikman.com/ben-bikmans-digital-ai-mind📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this lecture, Dr. Bikman explores how ketogenesis—our body's ability to produce ketones from fat—operates differently in men and women. While the foundational metabolic machinery is the same, hormonal influences, fat distribution, and physiological demands like pregnancy and lactation create meaningful divergences in how each sex mobilizes fat and enters ketosis.Women typically exhibit higher levels of free fatty acids and ketones during fasting compared to men. Estrogen drives this effect by enhancing both fat storage in subcutaneous areas and the enzymes responsible for fat breakdown. This dual effect—storing fat in a metabolically healthy way and releasing it efficiently when needed—makes women more metabolically flexible, especially during periods of energy demand like fasting or exercise.Men, by contrast, tend to have higher lean mass and rely more heavily on glucose oxidation. Their metabolic machinery still supports fat burning and ketogenesis but often ramps up more slowly. Interestingly, while women tend to reach ketosis faster, men may show more consistent weight loss over time on ketogenic diets—partly due to greater muscle mass and a more sustained shift toward fat burning once adapted.A fascinating part of the lecture touches on lactation-induced ketoacidosis, a rare but documented condition in breastfeeding women following strict low-carb diets. This underscores how a woman’s enhanced capacity for fat mobilization and ketone production, while advantageous, can potentially overshoot during intense metabolic demands—highlighting the importance of mindful dietary strategies that are tailored to sex-specific physiology.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber or member. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, unlimited access to 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. Learn more: https://www.benbikman.comIMPORTANT 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.

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• How Ketones Help the Brain Recover From Concussions

  📢 Ask Dr. Bikman’s Digital Mind: https://benbikman.com/ben-bikmans-digital-ai-mind📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this mini lecture Dr. Bikman explores how concussions cause more than just structural damage to the brain—they create a serious metabolic energy crisis.A concussion reduces the brain’s ability to use glucose by impairing glucose transporters and glycolytic enzymes, leaving neurons starved for energy just when demand spikes. This disruption persists even after initial symptoms fade and can worsen inflammation and oxidative stress, further harming brain function.Fortunately, ketones provide a powerful alternative energy source. Unlike glucose, ketones can bypass the damaged pathways and fuel the brain directly via mitochondria, improving ATP production, reducing oxidative stress, and modulating inflammation.Both ketogenic diets and exogenous ketones (like goBHB) can dramatically improve brain recovery after a concussion and even provide preventative protection for athletes and others at risk of head injuries.Animal and limited human studies confirm that after injury, the brain increases its ability to use ketones, especially when they are available immediately. Studies show improvements in mitochondrial function, reduced lesion volume, and even increased neuroplasticity and antioxidant gene expression. Whether through fasting, dietary restriction, or supplementation, making ketones available may be a crucial part of supporting the injured brain.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber or member. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, unlimited access to 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. Learn more: https://www.benbikman.comIMPORTANT 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.Exogenous ketones—especially beta-hydroxybutyrate (BHB), the most effective and bioavailable form—can provide an immediate and practical energy source for the brain and body, particularly during times of increased demand. A high-quality option is the NSF-certified goBHB from Clean Form Nutrition, where you can use the code BEN10 for a 10% discount: https://cleanformnutrition.com/products/go-bhb Hosted on Acast. See acast.com/privacy for more information.

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• The Power of Plasmalogens: Boost Metabolism & Improve Insulin Sensitivity

  📢 Ask Dr. Bikman’s Digital Mind: https://benbikman.com/ben-bikmans-digital-ai-mind📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn this Metabolic Classroom lecture, Dr. Bikman explains the crucial role of plasmalogens—a unique type of fat found in the membranes of cells, especially in metabolically active tissues like the brain, heart, and fat cells.These special fats help keep cells flexible, support insulin signaling, protect against oxidative stress, and even regulate energy production by stabilizing mitochondria. Dr. Bikman details how plasmalogens act as “sacrificial shields” to defend cells from damage and how they enable cell signaling by keeping membranes fluid.Ben explores how plasmalogens directly impact fat cell behavior, enabling white fat to transform into more metabolically active beige fat. This shift enhances fat burning and improves insulin sensitivity. In fat cells and mitochondria alike, plasmalogens influence thermogenesis, mitochondrial efficiency, and even gene expression related to fat storage and breakdown. Dr. Bikman also highlights how lower plasmalogen levels are linked with obesity, diabetes, and other metabolic disorders.The lecture then connects plasmalogens to insulin signaling, showing how they support proper insulin receptor function through membrane fluidity and lipid raft formation. Without enough plasmalogens, insulin signaling is impaired, leading to elevated blood sugar and higher disease risk.Finally, he provides actionable steps to support plasmalogen levels through diet and supplements, including DHA-rich foods, alkylglycerol from shark liver oil, and even prebiotic fibers like inulin.Show Notes/References:For complete show notes and references, we invite you to become an Insider subscriber or member. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, unlimited access to 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. Learn more: https://www.benbikman.comIMPORTANT 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.

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• Ketogenesis & Stress: Can Stress Hormones Actually Be Good For You?

  visit: https://www.benbikman.comvisit: https://insuliniq.com In this Metabolic Classroom lecture, Dr. Bikman explores the deep biochemical relationship between stress and ketone production, uncovering how the body interprets stress signals as cues to mobilize fat and create ketones.He explains how stress hormones—like epinephrine, cortisol, glucagon, and growth hormone—aren’t just emergency signals but actually metabolic adaptation hormones that help the body shift into fat-burning mode. Through the sympathetic nervous system and hormone cascades, the body responds to stress by increasing lipolysis and triggering ketogenesis, even during fasting, exercise, or low-carb eating.Ben walks through how ketogenesis begins at the level of fat cells and liver mitochondria, and how key molecules like acetyl-CoA and oxaloacetate determine whether the body makes glucose or ketones.Importantly, he clarifies that while stress can trigger positive metabolic shifts, chronic stress without relief can lead to harmful insulin resistance. The takeaway: understanding the difference between acute and chronic stress is key to using this response to your metabolic advantage. Hosted on Acast. See acast.com/privacy for more information.

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