To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Dr. Ben Bikman at his website getHLTH.com , and on Instagram @benbikmanphd, on twitter @benbikmanphd, and facebook benjaminbikmanphd

Dr. Ben Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and associate professor (Brigham Young University) is to better understand the role of elevated insulin in regulating obesity and diabetes, including the relevance of ketones in mitochondrial function.

In today's episode, we're chatting all about insulin! Dr. Ben Bikman answers many common questions related to insulin's role in metabolic health, fat loss, building muscle, menopause, cancer, pregnancy, and much more!

"Someone who is experiencing metabolic inflexibility, is stuck primarily in glucose burning mode and it's the [chronically] elevated insulin keeping them there." Dr. Ben Bikman

Today's Questions:

• Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels?
• Does insulin resistance directly cause fat gain?

• Can insulin resistance impact our ability to build and maintain muscle?

• What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach?
• Does menopause cause or increase insulin resistance?
• How often should we test fasting insulin?
• Can insulin be too low?
• Do you think that testing fasting insulin will become more common as we start to learn more about it?
• What's the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure?
• A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator?
• Is it possible to completely reverse insulin resistance permanently?
• What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, If you have two isocaloric diets --one low carb, the other low fat -- keeping weight constant, will there be different implications on metabolic health?
• Fructose versus glucose when it comes to insulin?
• What is the relationship between insulin resistance and cancer?
• I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test. How do I pass the three hour test?

Top Takeaways:

• Three main causes of chronic insulin resistance
• Ben's 'rules' on each macronutrient explained
• A 'poor man's method' on how to check your insulin sensitivity
• One drink to avoid giving to your children
• Two types of cancer that are powerfully linked to insulin resistance

Show Notes:

• [0:00] Welcome back to MetFlex and Chill- Rachel introduces guest Dr. BenBikman @benbikmanphd
• [2:00] Question: Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels?
• [6:00] Question: Does insulin resistance directly cause fat gain?
• [12:00] Two variables to focus on to help elevated insulin levels: avoid glucose spiking foods and practice better sleep habits
• [13:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It
• [13:30] Question: Can insulin resistance impact our ability to build and maintain muscle?
• [16:30] Question: What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach?
• [26:30] Question: Does menopause cause or increase insulin resistance?
• [28:30] Question: How often should we test fasting insulin?
• [30:00] Question: Can insulin be too low?
• [31:00] Question: Do you think that testing fasting insulin will become more common as we start to learn more about it?
• [34:00] Question: What's the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure?
• [42:30] Question: A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator?
• [44:30] Fasting Insulin Test
• [45:00] Question: Is it possible to completely reverse insulin resistance permanently?
• [47:30] Question: What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, if you have two isocaloric diets -- one low carb, the other low fat -- and keeping weight constant, will there be different implications on metabolic health?
• [52:30] Question: Fructose versus glucose when it comes to insulin?
• [54:00] Question: What is the relationship between insulin resistance and cancer?
• [56:00] Question: I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test.. How do I pass the three hour test?
• [58:00] Lactation awareness while breastfeeding and being in a state of ketosis
• [1:00:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It
• [1:01:00] You can find Dr. Ben Bikman on Instagram @benbikmanphd and at his website getHLTH.com

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).