Part 57 - Dr. Ben Bikman on the Secret Tool for Burning Fat, How to Eat Protein Properly, and Metabolism Mysteries Explained
Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living16 Okt 2019

Part 57 - Dr. Ben Bikman on the Secret Tool for Burning Fat, How to Eat Protein Properly, and Metabolism Mysteries Explained

Welcome back ladies and gentlemen, boy and girls. Season 5 is here. I took a short break to collect some more interviews and put out a few episodes of the new SAPIEN podcast. You can check that out on youtube or any podcast app. It's a more casual and conversational show we shoot on video and audio with Dr. Gary in our medical clinic Evolve Healthcare in Los Angeles. We've started to take on more patients to our weight loss, chronic disease management, and SAPIEN lifestyle programs. You can find out more at http://Sapien.org/programs

We offer one off consultations, physician supervised weight loss through insurance, and the 3 month Sapien program with one-on-one diet and lifestyle coaching. This is offered in the clinic in Los Angeles or remotely. Again that's http://Sapien.org/programs

This episode is jam packed with information so get ready to take some notes. Dr. Ben Bikman is a legend. He is a professor of pathophysiology and a biomedical scientist whose research focuses on the molecular mediators of obesity and its co-morbidities. Employing cell-autonomous to whole-body systems, his lab's main efforts explore the intimate associations between the metabolic and immune systems.

He also is a world class presenter and has some fantastic lectures on youtube. I highly recommend watching them and links will be included in the show notes. Dr. Bikman is really one of the foremost minds on human metabolism in the world. I'm honored to be able to speak with him and share this episode.

I'll quickly give a shout out to Kristi and the super comprehensive show notes she does. You can get access to them by supporting the show on Patreon at http://patreon.com/peakhuman

Throwing a few bucks there allows me to keep doing this show and creating content of all kinds.

If you can't spare any cash, please give this podcast a review or even just tap the 1-5 star rating on the Apple Podcast app would be helpful. It bumps up the show in the results and gives it a bit more cred. Appreciate all the complimentary reviews so far. It helps keep me going!

Also if you like meat and eat it to survive as a human being, why not get top-quality grass finished meat from http://NoseToTail.org This is my company so you will be supporting me and a Texas ranch. Our signature products are ground beef, pork, and buffalo with all the organs mixed in. You can get your liver, kidney, heart, and spleen without having to get out the meat grinder and while enjoying a very delicious burger. With a little seasoning it tastes beautiful. I think it's the best way to get all those amazing nutrients.

Our pork and chicken is actually extra special. We spend quite a bit more money giving them a proprietary high omega 3 feed that translates into super high omega 3 meat. The omega 6 to omega 3 ratio is insane - it's less than 2 to 1. Compare it to conventional pork which is about 20:1 and conventional chicken about 24:1. This is much better for you than normal stuff obviously. Chicken and pork usually get a bad rap, and maybe that's well-deserved for conventionally grown versions. This is a different ballgame here folks. If you want to mix it up from the wonderful staple that is red meat, this is where it's at.

So let's get to this episode with Dr. Ben Bikman - we talk about brown fat vs. white fat, how this relates to the calorie in calorie out model of obesity, insulin, glucagon, and why protein doesn't cause problems in a low glucose context, longevity, mTOR, body composition and gaining muscle, to name a few - he covers so many interesting and valuable things, I don't want to hold it up any longer. Enjoy the show!

BUY THE MEAT NosetoTail.org

Support me on Patreon! http://patreon.com/peakhuman

Preorder the film here: http://indiegogo.com/projects/food-lies-post

SHOW NOTES

  • Ben Bikman is a professor of pathophysiology and biomedical science at BYU in the physiology and developmental biology department and the class he teaches is pathophysiology
  • His undergrad and MS was exercise physiology and he loved learning how the body adapts to exercise
  • He got into his current research interests by stumbling upon research on adipose tissue as an endocrine tissue that secretes anti-inflammatory and pro-inflammatory hormones
  • Insulin resistance is at the root of many diseases
  • Type-2 diabetes is at its core a disease of insulin resistance where there is too much insulin, the pancreas is working so hard to produce insulin but the body is not responding to it as well as it was before
  • Teaching pathophysiology exposed him to the link between insulin resistance to almost all chronic diseases and the more he covered more diseased states insulin resistance was always relevant
  • Clinicians typically look at fixing individual problems with separate medications when we could just target the underlying issue
  • Insulin resistance is a disease of too much insulin and part of the insulin resistance is caused by too much insulin it's a vicious cycle
  • Too much of a stimulus, system will reduce sensitivity to this stimulus
  • If insulin resistance is relevant to every chronic disease you have to resolve the insulin resistance if one of the main causes of insulin resistance is hyperinsulinemia then the best way to reverse course is to reduce the insulin and low-carb is the easiest strategy
  • His concerns about vegan diets
  • What he tries to focus on is the common grounds, keto or low-carb, vegan, whatever diet you choose the thing in common needs to be avoiding processed foods, at the end of the day, the goal is to lower insulin
  • If a person is in ketosis, then you know their insulin is low, it's a nice metric to know you are controlling insulin because you can't make ketones if insulin high
  • Of the three macronutrients, carbohydrates have the greatest insulin spike and carbohydrates are the only non-essential macronutrient
  • Anyone attempting to control insulin should consider the insulin to glucagon ratio which
  • Glucagon is one of the hormones that act in opposition to insulin, released in the alpha-cells of the pancreas
  • One of insulin's main actions is to lower blood glucose, if it is elevated to get glucose into our cells which is required to live
  • Glucagon's main job is to elevate blood glucose
  • In a fasted state you will have a low insulin to glucagon ratio, because glucagon triggers the mobilization of energy from stored energy
  • [around 20:20] When we are eating a low-carb high-fat diet, this insulin to glucagon ratio will remain similar to that of fasting so that we can mobilize energy not store it
  • On a low carb diet high fat diet, we are eating but we are mimicking the state of fasting
  • Eating carbohydrates frequently throughout the day almost guarantees insulin will be elevated all day long
  • In a fasted state the insulin to glucagon ratio will be around 1, on a standard american diet that will go up to around 10 and a low carb high fat will go up to maybe 2-3
  • A lot of people are scared to eat protein on a ketogenic diet and instead people eat a lot of pure but this is not found in nature
  • Context matters, glucose interferes with the insulin response to protein
  • [around 29:45] You can not afford to spike insulin from protein in a low carb state because you will shut down glucogeonesis which makes glucose in the fasted state and you will go hypoglycemic
  • Protein on a high carb diet amplifies the insulin response to glucose
  • The main substrate for gluconeogensis is lactate not amino acids
  • Gluconeogenesis is demand driven
  • Ketones spare muscle break down by providing an alternative fuel source
  • Transitioning into ketosis you go through a brief phase of using amino acids from muscle for glucose but you transition out of that once you get into ketosis
  • The difference between fasting and starvation is breaking down muscle as last resort
  • The glycemic load of the carbohydrate in the diet matters for the insulin response
  • Dangers of low-protein "longevity diets"
  • We know in experimental models one of the keys to longevity is to lower insulin
  • Promoting a high carb diet for longevity isn't logical because carbohydrates have the biggest insulin response
  • [around 40:20] Insulin increases mTOR much greater than amino acids do so the argument to lower protein to lower mTOR for longevity by replacing protein with carbohydrates is not achieving this
  • Soy is a complete protein however a normal response to exercise in both females and males is to transiently increase androgens (e.g. testosterone) and animal proteins don't change this response but when a man takes soy, it abolishes this androgen spike from exercise (studies haven't been done in women)
  • Pea protein is about half as absorbable to animal proteins
  • You do not need carbohydrates for the insulin spike to build muscle
  • The difference between lean gains vs bulking and cutting
  • In order to make ketones you need fat to enter mitochondria via carnitine
  • Carnitine is the essential transporter for fatty acids
  • If you are focusing on protein, fat, and carnitine in order to maintain a good insulin to glucagon ratio, there is nothing better than a piece of red meat
  • Insulin slows metabolic rate and ketones accelerate metabolic rate
  • Brown fat is enriched in mitochondria and is enriched with mitochondria in contrast to white fat and these mitochondria behave differently
  • Mitochondrial metabolism is "uncoupled" in brown fat and "coupled" in white fat
  • Ketosis helps "waste" energy so to speak
  • Ketones help turn white fat cells to brown fat cells
  • Insulin turns off mitochondrial uncoupling
  • Hormones dictate what the body does with food consumed to mobilize or store
  • Ideas behind personal fat threshold and carbohydrate-insulin theory of obesity
  • Inflammation and fat create a perfect storm for creating insulin resistance throughout the body
  • The personal fat threshold explains why slim people can be insulin resistant and overweight individuals can be metabolically healthy
  • Fat storage can differ among different ethnicities
  • You can eat a high carb diet and not gain weight and lose weight if you are eating whole food carb sources
  • Lab grown meats are not natural and require a ridiculous amount of antibiotics to grow in the lab
  • His lab website https://bikmanlab.byu.edu
  • Twitter: https://twitter.com/BenBikmanPhD

BUY THE MEAT NosetoTail.org

Support me on Patreon! http://patreon.com/peakhuman

Preorder the film here: http://indiegogo.com/projects/food-lies-post

Film site: http://FoodLies.org

YouTube: https://www.youtube.com/c/FoodLies

Sapien Movement: http://SapienMovement.com

Follow along:

http://twitter.com/FoodLiesOrg

http://instagram.com/food.lies

http://facebook.com/FoodLiesOrg

Theme music by https://kylewardmusic.com/

Episoder(233)

Sapien Podcast - Simplicity, Discipline & Living Fit Past 40 with Chris Kruger

Sapien Podcast - Simplicity, Discipline & Living Fit Past 40 with Chris Kruger

In this episode of Sapien Podcast, Brian Sanders and Chris unpack how to simplify health in a noisy world. They discuss intermittent fasting, the truth about cardio, testosterone, and why building muscle is the foundation for longevity. Chris and Brian share their personal journey, practical tips for busy men, and the philosophy that has helped thousands transform their lives by doing less, but better.   Show Notes: 04:00 The Ten Commandments of Health – Simplicity Over Complexity 07:30 Why Discipline Brings Freedom in Health and Life 10:15 Eating Real Food vs. Diet Dogma 13:40 Intermittent Fasting, Energy, and Recovery 17:20 Muscle as the Anchor of Longevity 20:00 Cardio Myths and Why Strength Training Wins 24:00 Testosterone, Aging, and Building Vitality After 40 28:00 Lifestyle Habits That Compound Over Time 32:00 The Role of Faith, Family, and Community in Health 36:00 Why Simplicity Is the Ultimate Sophistication

4 Nov 35min

Part 229 -Reviving Regenerative Agriculture with Will Harris

Part 229 -Reviving Regenerative Agriculture with Will Harris

Will Harris is known for his pioneering regenerative agriculture practices. The episode explores Harris's journey from traditional farming to regenerative agriculture, the economic challenges, and the impact on land, community, and ecosystems. Harris shares insights from his experiences, including his transition away from chemical-dependent farming and the development of vertically integrated operations. They discuss the benefits of regenerative practices, the difficulties in marketing and scaling, as well as the broader implications for nutrition and sustainability. Lastly, the episode addresses the sustainability of feeding the world through regenerative practices, emphasizing local community support and the long-term generational benefits. 05:10 Introduction to Will Harris 09:05 Challenges and Evolution in Farming Practices 29:43 The Impact of Erosion on Soil Health 30:09 Scientific Comparison: Monocrop vs. Diverse Ecosystem 30:48 Economic Challenges of Transitioning to Regenerative Farming 31:49 The Rise of Grass-Fed Beef and Market Challenges 33:00 Educating Consumers on Grass-Fed Beef 35:03 The Influence of Propaganda on Food Choices 42:18 The Role of Debt in Farm Management 44:15 Challenges in Poultry Farming 50:31 The Benefits of Regenerative Agriculture 53:31 Feeding the World Sustainably 01:00:20 Reflections on the Future of Regenerative Farming BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

29 Okt 1h 2min

Sapien Podcast- Fiber Myths, Vitamin C Lies, and the Fight for Root-Cause Health with Chris Kruger

Sapien Podcast- Fiber Myths, Vitamin C Lies, and the Fight for Root-Cause Health with Chris Kruger

In this episode of the Sapien Podcast, Chris Kruger returns as co-host with Brian Sanders for a deep dive into nutrition myths, fiber fallacies, and the failures of mainstream dietetics. Together, they expose how official guidelines and academic institutions push confusion for profit while ignoring root-cause solutions. The hosts critique health narratives around fiber, red meat, vitamin C, and weight-loss drugs, while sharing client case studies that reveal the real path to metabolic health. They emphasize the Sapien approach: whole foods, animal-based nutrition, hormone balance, and lifestyle over pills and procedures. SHOW NOTES: 04:00 The Football Analogy: nutritionists misunderstand cause and effect 06:00 Debunking fiber myths and why whole foods matter most 09:00 Case study: reversing lifelong constipation with a low-fiber diet 12:00 Red meat, healthy user bias, and flawed nutrition studies 14:30 Academia, food industry funding, and distorted guidelines 15:30 Carnivore diets and the vitamin C myth 18:00 Beyond "calories in, calories out" 27:00 Defining metabolic syndrome vs. metabolic excellence 30:00 Statins, side effects, and why lifestyle beats prescriptions 32:00 Hormone health as the foundation of motivation and vitality BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

27 Okt 37min

Sapien Podcast- Fitness Wisdom Unplugged

Sapien Podcast- Fitness Wisdom Unplugged

In this episode of the Sapien Podcast, Chris Krueger joins the show as a new co-host along with host Brian Sanders. They introduce the podcast as a fun, unplanned discussion about health, fitness, and hormone optimization. The hosts share personal fitness stories and emphasize the importance of a holistic approach to health, advocating for living naturally and avoiding artificial supplementation like TRT. They critique Brian Johnson's extreme health regimens and promote practical, actionable steps for achieving and maintaining elite health without extensive gym workouts or complex diet plans. SHOW NOTES: 00:00 Introduction to the Sapien Podcast 01:11 Fitness and Hormone Optimization 01:25 Generational Fitness and Relatability 01:43 Chris's Fitness Feats and Midlife Reflections 04:57 The Importance of Staying Active 05:38 Family Dynamics and Health Advice 08:01 The Sapien Lifestyle and Hormone Balance 14:16 Insulin and Metabolic Health 17:31 Raw Milk and Sapien Center Community 18:42 Farmer's Market Raw Milk Prices 20:43 Brian Johnson's Cult-Like Brunch 22:03 The Profit in Food Processing 25:31 Debunking Diet Myths   BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post    Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies   Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

22 Okt 35min

Part 228 - Dr. Doug McGuff on High-Intensity Training, Recovery, and the Truth About Nutrition

Part 228 - Dr. Doug McGuff on High-Intensity Training, Recovery, and the Truth About Nutrition

Dr. Doug McGuff is an emergency physician, exercise researcher, and co-author of Body by Science. Known for his pioneering work in high-intensity resistance training, McGuff blends decades of medical practice with deep knowledge of physiology to reveal how short, focused workouts can yield extraordinary health benefits. He also runs training studios in South Carolina that specialize in safe, supervised strength training. In this episode of Peak Human, Brian Sanders and Dr. McGuff dive into why most people misunderstand exercise, the dangers of overtraining, and how nutrition and movement fit together for long-term health. They cover everything from the "12-minute workout" to the role of myokines, why VO₂ max is misunderstood, and how subsidies and processed foods hijacked the human diet. This conversation reframes what it truly means to build strength, resilience, and health for life. Show Notes: 03:00 Dr. McGuff's Background: Emergency Medicine & Strength Training 07:00 Adaptive Resistance Training (ARX) & How It Works 14:00 The Physiology of Strength: Motor Units & True Failure 22:00 The "12-Minute Workout" – Time Efficiency & Maximum Results 25:00 Overtraining, PEDs, and the Myths of Modern Fitness Culture 28:00 Long-Term Damage from Inefficient Training Methods 30:00 You Can't Out-Exercise a Bad Diet 33:00 The Straight Line Between You and the Sun – Whole Food Nutrition 44:00 Debunking the Meat & Gout Myth 48:00 Eat Densely, Move Intensely – Rethinking Fitness Advice 49:00 Cardio Myths, VO₂ Max, and the Zone 2 Obsession 56:00 What Really Correlates With Longevity: Adaptation, Not Numbers BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

24 Sep 1h 14min

Part 227 - Holistic Health, Slow Food, and Lifelong Vitality with Tara Couture

Part 227 - Holistic Health, Slow Food, and Lifelong Vitality with Tara Couture

In this episode of Peak Human, host Brian Sanders welcomes back Tara Couture. Tara, a renowned advocate for the Sapien lifestyle, shares insights into her holistic approach to health, which includes growing her own food and embracing a nutrient-dense diet. The discussion covers various topics, including nutrition, lifestyle factors, nature, hormone optimization for both men and women, and practical tips for adopting this lifestyle even in urban settings. Tara also discusses her new book, 'Radiance of the Ordinary,' which explores the profound rewards of living authentically and nourishing one's body. Brian also highlights the benefits of natural supplements like oyster pills for hormone optimization. A must-listen for anyone interested in sustainable living and holistic health. Show Notes: 00:15 Tara's Lifestyle and Farmstead 00:59 Nutrition and Lifestyle 07:46 Raising Healthy Children 15:36 Cooking and Food Preparation 31:45 Travel and Eating Healthy 35:10 Carbs and Diet Adjustments 36:42 Exploring the Benefits of Carbs 38:00 Introducing Tara's Book: Radiance of the Ordinary 38:46 The Dichotomies of Life and Embracing Mortality 43:33 The Importance of Real Food and Nutrition 48:13 Men's Health and Hormones 57:41 The Simplicity of Whole Foods 01:05:54 The Gift of a Healthy Body BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Tara's Book: https://www.penguinrandomhouse.com/books/798098/radiance-of-the-ordinary-by-tara-couture/ Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

3 Sep 1h 12min

Part 226 - Biohacking and Homesteading: Bridging the Gap with Michael Kummer

Part 226 - Biohacking and Homesteading: Bridging the Gap with Michael Kummer

In this episode, Brian Sanders chats with Michael Kummer about his multifaceted approach to health and wellness, which combines elements of biohacking, fitness, and homesteading. Kummer, a proponent of the 'Sapien' philosophy, emphasizes a diet and lifestyle that closely mimic natural human behaviors. The discussion covers Michael's fitness routine, which involves minimal gym time, his creation of an accessible fitness program, and his unique perspective on the synergy between biohacking and homesteading. They delve into the issue of modern diets, stress, and lifestyle factors impacting health, using Austria as a case study to highlight these trends. Kummer also shares insights into his family's transition to a homesteading lifestyle and offers practical tips for integrating these principles into various lifestyles.   Try the oyster pills! https://nosetotail.org/products/pure-oyster   Show Notes: 02:18 Biohacking vs. Natural Living 04:12 Homesteading and Food Production 08:45 Health Impacts of Modern Lifestyle 12:03 Traditional Food Preparation Techniques 24:41 The Importance of Muscle Mass 28:12 Austrian Lifestyle and Longevity 33:02 Traditional Austrian Diet: Then and Now 33:16 Impact of World War II on Diet and Lifestyle 35:32 Modern Austrian Diet and Health Trends 37:46 Comparing Health Outcomes: Austria vs. USA 45:38 Personal Fat Threshold and Its Implications 51:52 Homesteading and Sustainable Living 54:21 Balancing Modern Life with Traditional Practices 58:21 The Role of Community in Homesteading 01:03:13 Supplements and Whole Foods for Optimal Health   BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post    Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies   Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

13 Aug 1h 6min

Part 225 - Unlocking the Secrets of Satiety Per Calorie with Dr. Ted Naiman

Part 225 - Unlocking the Secrets of Satiety Per Calorie with Dr. Ted Naiman

In this episode of Peak Human, host Brian Sanders interviews Dr. Ted Naiman, discussing the concept of satiety per calorie and its implications for diet and health. They dive into the importance of understanding different diet patterns, focusing on high-protein, nutrient-dense foods, and avoiding overly processed foods. The conversation covers the four pillars of satiety per calorie: protein percentage, energy density, fiber content, and hedonics. Dr. Naman also talks about his new book 'Satiety Per Calorie,' which aims to provide a comprehensive understanding of diet and nutrition, helping people make informed food choices to maintain optimal body composition effortlessly. The episode concludes with discussions on the benefits of natural exercise routines and natural supplements for overall health.   Try the oyster pills! https://nosetotail.org/products/pure-oyster   Show notes   00:28 Understanding Diets and Nutrition 01:28 Exercise and Fitness Insights 02:09 Oyster Pills and Testosterone Boost 03:15 Daily Life and Health Philosophy 03:53 Satiety and Nutrient Density 05:38 The PE Diet and Satiety Per Calorie 06:34 Explaining Diet Patterns and Health Outcomes 12:48 Practical Tips for Diet and Exercise 41:09 Understanding Protein Leverage and Obesity 44:07 Can You Get Fat on Protein? 45:47 Nutrient Calories vs. Energy Calories 49:33 The Four Pillars of Satiety Per Calorie 54:42 The Role of Fiber in Satiety 01:01:38 Energy Density and Caloric Intake 01:07:01 The Liver's Role in Metabolism   REGENERATIVE PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post    Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies   Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

6 Aug 1h 14min

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