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PodcastsGezondheid en fitnessThe Metabolic Classroom with Dr. Ben Bikman

The Metabolic Classroom with Dr. Ben Bikman

Insulin IQ
The Metabolic Classroom with Dr. Ben Bikman
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  • Why the Glycocalyx is a Hidden Key to Metabolic Health & How to Protect It
    📢 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 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.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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  • The Pancreas: Our Most Underrated Metabolic Organ & Why Its Health is Vital
    📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn 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.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 Your Nervous System Controls Metabolism: Fight or Flight vs Rest & Digest
    📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn 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.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.Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15) Hosted on Acast. See acast.com/privacy for more information.
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  • Honey & Maple Syrup vs. Sugar: What’s Better for Metabolic Health?
    📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn 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.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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  • The Truth About Statins & Women’s Health: Can They Harm More Than They Help?
    📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com📢 Become an Insider, Ben’s website: https://www.benbikman.comIn 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 Hosted on Acast. See acast.com/privacy for more information.
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Over The Metabolic Classroom with Dr. Ben Bikman

Welcome to The Metabolic Classroom, a nutrition and lifestyle podcast focused on metabolism, which is how our bodies use energy, and the truth behind why we get sick and fat. Every week, Dr. Ben Bikman shares valuable insights that you can apply in your own life and share with friends and loved ones. The Metabolic Classroom is brought to you by BenBikman.com and InsulinIQ.com. Hosted on Acast. See acast.com/privacy for more information.
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