The Metabolic Classroom with Dr. Ben Bikman

• Fat Metabolism Deep Dive: Saturated, Mono, and Poly Fats Explained

  (📢 NOTE: We apologize for the sound glitch starting at 2 minutes. Dr. Bikman’s lectures are recorded LIVE, and our production team didn’t want to interrupt him. 🙂 )Dr. Ben Bikman’s Metabolic Classroom lecture this week explores fat metabolism and the differences between saturated, monounsaturated, and polyunsaturated fats. He begins by explaining that fat is more than just stored energy—it serves as fuel, structure, and biochemical signaling molecules. He categorizes fats based on saturation state, detailing how each type influences metabolism and health outcomes. Saturated fats (found in butter, coconut oil, and animal fat) are stable and non-reactive, making them efficient energy sources. Monounsaturated fats (found in olive oil and avocados) are slightly more flexible and commonly stored in fat cells. Polyunsaturated fats (PUFAs), such as omega-3 and omega-6 fats, play an important role in cell signaling but are highly prone to peroxidation, leading to inflammation and oxidative stress—especially when consumed from refined seed oils like soybean and corn oil.Dr. Bikman then discusses how the body metabolizes and stores different fats. Long-chain saturated fats can be stored or burned for energy, while medium- and short-chain saturated fats (found in coconut oil and dairy) bypass traditional fat storage pathways and are rapidly burned for energy, often increasing ketone production. Monounsaturated fats (like oleic acid from olive oil) are the most abundant in human fat cells, showing the body's preference for this fat type. However, PUFAs, particularly linoleic acid from seed oils, are problematic because they are prone to peroxidation, contributing to inflammation and metabolic dysfunction.Ben highlights research showing that high-carbohydrate diets increase the body's internal production of saturated fat, meaning even if someone avoids saturated fats in their diet, their liver will still create them from excess carbohydrates. He also explains that PUFAs, despite their risks, can be burned as energy, but their instability can cause oxidative damage. The key takeaway is that fat metabolism is dynamic, and insulin levels dictate whether fats are burned or stored. He concludes that natural, whole-food fats—especially saturated and monounsaturated fats—are the best choices for metabolic health, while high-PUFA seed oils should be avoided.Show Notes/References:For complete show notes and references, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A after the lecture with Ben, ad-free podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.comBen’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10)Ben’s favorite electrolytes (and more): https://redmond.life (discount: BEN15)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)Ben’s favorite exogenous ketone: https://www.americanketone.com (discount: BEN10)Ben’s favorite dress shirts and pants: https://toughapparel.com/?ref=40 (use BEN10 for 10% off)Other products Ben likes: https://www.amazon.com/shop/benbikmanphd Hosted on Acast. See acast.com/privacy for more information.

  --------  

  36:25
• Could We Use GLP-1 Drugs like Ozempic & Mounjaro Better? A Smarter Weight Loss Strategy

  In this Metabolic Classroom lecture, Dr. Bikman explores GLP-1 receptor agonists (such as Ozempic and Mounjaro) and how to use them more effectively.Ben first explains how GLP-1 is naturally produced in the gut and helps regulate glucagon suppression, slows gastric emptying, and promotes satiety. However, he highlights research showing that individuals with obesity have a blunted GLP-1 response to carbohydrates, which may contribute to overeating. He suggests that GLP-1 drugs could be used more strategically—not just for general weight loss, but specifically to control carbohydrate cravings.While these drugs can promote rapid weight loss, they can also come with serious trade-offs, including mental health risks (depression, anxiety, and suicidal thoughts), lean mass loss (up to 40% of weight lost), diminishing effects over time, and digestive complications such as gastroparesis (stomach paralysis). He critiques the current high-dose, long-term approach to these medications, arguing that most people are not using them strategically and eventually regain lost weight—primarily as fat.Dr. Bikman proposes a better approach to using GLP-1 drugs that focuses on low-dose, short-term usage to help control carbohydrate cravings, rather than suppressing appetite completely.His four-step plan includes: (1) starting at the lowest effective dose, (2) engaging in resistance training to preserve muscle mass, (3) adopting a low-carb, high-protein diet, and (4) cycling off the drug after 3-6 months to assess whether cravings remain under control. He also discusses newer GLP-1/GIP dual agonists like Tirzepatide, which may be even more effective but still require careful usage.In closing, Ben emphasizes that GLP-1 drugs should be a tool, not a crutch.The ultimate goal should be to regain control over eating habits, build long-term dietary discipline, and use the drug only when needed. He encourages those considering these medications to work closely with their healthcare providers and approach them with a long-term metabolic health strategy in mind.Show Notes/References:For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews 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.

  --------  

  24:54
• Natural Ways to Boost GLP-1

  For this week’s Metabolic Classroom lecture, Dr. Bikman focuses on natural ways to boost GLP-1 (Glucagon-Like Peptide-1), a powerful gut hormone involved in appetite control, blood sugar regulation, and metabolic health.Ben begins by explaining that GLP-1 is secreted in response to food intake, influencing glucagon suppression, slowing gastric emptying, and activating satiety centers in the brain. However, research shows that individuals with obesity tend to have a blunted GLP-1 response, particularly after consuming carbohydrates. This means that people with obesity may not experience the same level of fullness and appetite regulation, which can contribute to overeating.Dr. Bikman then discusses concerns with GLP-1 receptor agonist medications, such as Ozempic and Wegovy. While they effectively promote weight loss, they also come with significant downsides, including loss of lean mass (up to 40% of total weight lost), increased mental health risks (depression, anxiety, and suicidal thoughts), and a return of sweet cravings over time. Additionally, 70% of people discontinue these drugs within two years, often regaining weight—primarily as fat—due to muscle loss during treatment.He then presents natural methods to enhance GLP-1 production without drugs. His lab at BYU found that Yerba Mate significantly increases GLP-1 by 40-50%, likely due to its ferulic acid content and bitter taste receptors that also reduce sweet cravings. Allulose, a rare sugar, has also been shown to stimulate GLP-1 and improve glucose control, even in individuals with type 1 diabetes. Other natural boosters include a low-carbohydrate, protein-rich diet, which triples GLP-1 levels compared to a low-fat diet, collagen peptides, which enhance GLP-1 secretion and insulin sensitivity, and quality sleep, since poor sleep is linked to impaired GLP-1 signaling and increased hunger.Dr. Bikman concludes by emphasizing that leveraging diet and lifestyle changes is the most effective and sustainable way to improve GLP-1 levels, regulate appetite, and support long-term metabolic health. While GLP-1 medications may serve a purpose, particularly for those struggling with carbohydrate cravings, they come with risks that should not be ignored. Instead, strategies such as Yerba Mate, allulose, low-carb diets, collagen peptides, and better sleep can provide natural, lasting benefits without side effects.Show Notes/References:For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews 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.

  --------  

  25:36
• How Bilirubin Affects Fat Burning, Inflammation & Metabolic Health

  Dr. Bikman’s lecture this week explores the metabolic roles of bilirubin, a molecule typically associated with liver disease and jaundice but now emerging as a key player in metabolism, oxidative stress, and fat regulation.Bilirubin is produced from the breakdown of red blood cells and is transported to the liver, where it undergoes conjugation to become water-soluble and is then excreted into bile.While historically viewed as a waste product, recent research suggests that bilirubin plays a significant role in protecting against oxidative stress and inflammation, and may even contribute to metabolic flexibility and fat metabolism.One of bilirubin’s most fascinating properties is its potent antioxidant effect. It neutralizes reactive oxygen species (ROS), helping to reduce oxidative stress—a key driver of chronic diseases, including insulin resistance, cardiovascular disease, and neurodegeneration. Bilirubin also acts as an anti-inflammatory agent, inhibiting key inflammatory pathways such as NF-kappa B, which is involved in obesity-related inflammation. Interestingly, individuals with Gilbert Syndrome, a genetic condition that causes mildly elevated bilirubin levels, have been shown to have a significantly lower risk of cardiovascular disease.Beyond its antioxidant and anti-inflammatory roles, bilirubin also influences fat metabolism. Studies suggest that bilirubin enhances mitochondrial function and thermogenesis, particularly in brown and beige fat, by increasing UCP-1 (uncoupling protein 1) expression, which helps the body burn fat more efficiently.Ben concludes by discussing ways to naturally increase bilirubin levels. Since bilirubin is excreted in bile, diets higher in fat may enhance enterohepatic recycling, allowing more bilirubin to re-enter circulation and exert its beneficial effects. While excessive bilirubin can be toxic, modestly elevated levels, as seen in Gilbert Syndrome, appear to provide metabolic advantages.This growing body of research challenges the outdated view of bilirubin as a mere waste product and suggests that it may be a crucial player in metabolic health.Show Notes/References:For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more about becoming an Insider on our website: https://www.benbikman.com Hosted on Acast. See acast.com/privacy for more information.

  --------  

  24:01
• Peptides & Metabolism - Fat Loss, Muscle Growth, and Hormones Explained

  Dr. Bikman’s Metabolic Classroom lecture this week explores peptides and their effects on metabolism, fat loss, muscle growth, and overall health.Ben begins by defining peptides as short chains of amino acids that act as signaling molecules in the body. While some peptides occur naturally, others are synthetically developed for therapeutic purposes. He explains that peptides are gaining popularity in fitness, anti-aging, and metabolic health, influencing fat loss, muscle repair, insulin sensitivity, and even skin regeneration. He also introduces collagen peptides, highlighting their unexpected metabolic benefits, including their influence on GLP-1 and gut microbiome health.Ben then categorizes peptides based on their primary functions. For fat loss, peptides like CJC-1295 and Tesamorelin work by stimulating growth hormone and IGF-1, promoting fat breakdown while preserving muscle mass. Another peptide, Melanotan-2, originally known for increasing melanin, has been found to suppress appetite by affecting the melanocortin system. He also discusses peptides like Ipamorelin, which help enhance muscle recovery and growth by selectively increasing growth hormone secretion without affecting other pituitary hormones.In the anti-aging and skin health category, Thymosin Beta-4 stands out for its ability to enhance wound healing and tissue repair. Dr. Bikman also highlights the unexpected metabolic role of collagen peptides, explaining how they can increase GLP-1 levels, improve insulin sensitivity, and even activate AMPK, a crucial metabolic regulator involved in fat breakdown and cellular repair.Finally, he touches on how peptides are administered—most commonly via subcutaneous injections, though some peptides can be absorbed sublingually or applied topically.He cautions that not all peptides are created equal, warning against low-quality or counterfeit products. Ben emphasizes the need for high-quality sourcing and careful monitoring, as some peptides affect hormone levels and require medical supervision.Dr. Bikman concludes that peptides hold immense potential for metabolic health, fitness, and longevity, but should be used wisely and responsibly.Show Notes/References:For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more about becoming an Insider on our website: https://www.benbikman.com Hosted on Acast. See acast.com/privacy for more information.

  --------  

  23:02

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About The Metabolic Classroom with Dr. Ben Bikman