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In this episode Dr. Bikman explores the concept of “male menopause,” more accurately termed andropause. While women experience a dramatic hormonal drop-off due to the depletion of ovarian follicles, men experience a gradual decline in testosterone, primarily because their testosterone-producing Leydig cells become less efficient with age. This slow reduction begins in the 30s or 40s, and free testosterone (the biologically active form) declines even faster than total testosterone due to increasing levels of sex hormone-binding globulin (SHBG).

The lecture delves into the cellular mechanisms behind this decline, focusing on mitochondrial dysfunction and insulin resistance. Because testosterone synthesis starts with cholesterol being transported into the mitochondria, anything that impairs this transport—like declining STAR and TSPO proteins or mitochondrial fragmentation—can reduce testosterone production. Dr. Bikman emphasizes that insulin resistance plays a central role by impairing Leydig cell responsiveness and increasing ceramide production, which worsens mitochondrial fission and dysfunction.

Body fat also plays a major role in hormonal health, as it increases aromatase activity, converting testosterone into estradiol. This creates a damaging feedback loop—more fat leads to more estrogen, which suppresses testosterone production, which then leads to more fat gain.

Dr. Bikman outlines a set of interventions to break this cycle and support testosterone naturally, including:

- Weight loss, especially reducing visceral fat

- Resistance training, with caution to avoid overtraining

- Cold exposure, done strategically (before, not after exercise)

- Sleep hygiene and stress reduction

- Limiting alcohol intake

- And in some cases, Testosterone Replacement Therapy (TRT), with caveats about fertility

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. Learn more: https://www.benbikman.com

Also, Dr. Bikman’s Digital Mind can interact with you in many languages: https://benbikman.com/ben-bikmans-digital-ai-mind

IMPORTANT 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 yerba mate: https://ufeelgreat.com/usa/en/c/1BA884

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In this mini lecture, Dr. Bikman explains the powerful metabolic effects of long-chain omega-3 fatty acids—specifically EPA and DHA—on fat metabolism and muscle growth.

Ben starts by clarifying the difference between plant-based ALA and animal-based EPA/DHA, emphasizing that only the latter provide meaningful metabolic benefits. Plant-based ALA converts very poorly into EPA/DHA, making direct consumption of animal sources (like fatty fish or pasture-raised meats) crucial for those seeking metabolic improvement.

Dr. Bikman then explores how EPA and DHA enhance fat burning by stimulating mitochondrial biogenesis and improving mitochondrial efficiency. They increase the expression of CPT1 (the fat-shuttling enzyme) and promote mitochondrial uncoupling through UCP1 and UCP3, helping the body burn more fat—even at rest. He also describes how omega-3s literally become part of mitochondrial membranes, improving their fluidity, fuel processing, and ATP production without increasing oxidative stress.

Shifting to muscle, he explains how omega-3s amplify the muscle-building response to insulin and amino acids by enhancing mTOR signaling. Studies show omega-3s can significantly boost muscle protein synthesis and preserve muscle mass during injury or disuse. They improve membrane fluidity and cell signaling, making muscles more responsive to growth stimuli.

Ben concludes with a practical recommendation: daily intake of 2–4 grams of combined EPA and DHA from animal sources (like fish or high-quality supplements) is ideal. He reminds viewers that plant-based omega-3s will not deliver these same benefits and encourages consistent intake over time for best results.

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. Learn more: https://www.benbikman.com

Also, Dr. Bikman’s Digital Mind can interact with you in many languages: https://benbikman.com/ben-bikmans-digital-ai-mind

IMPORTANT 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.

#omega3 #epa #dha #fatburning #musclegrowth #metabolism #mitochondria #nutritionfacts #buildmuscle #weightloss #biohacking #healthtips #lowcarb #keto #fitnessgoals #fishoil #nutrients #insulinresistance #healthylifestyle

Ben’s favorite yerba mate: https://ufeelgreat.com/usa/en/c/1BA884

Exogenous ketones: 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

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In this Metabolic Classroom mini lecture, Dr. Bikman explores the powerful effects of ketones—particularly beta-hydroxybutyrate (BHB)—on the cardiovascular system. While ketones are typically thought of as a backup fuel, Ben explains how they are, in fact, an adaptive and efficient energy source that can support heart function in both healthy and failing states.

Ben breaks down groundbreaking studies showing that ketones increase cardiac output, reduce vascular resistance, and improve heart function—especially in heart failure cases. He highlights the unique ability of BHB to reduce “afterload,” or the resistance the heart must pump against, effectively easing the heart’s workload. He also details ketones’ role in promoting vasodilation by acting on endothelial cells and smooth muscle, increasing nitric oxide and improving overall circulation.

Beyond fuel metabolism, BHB also acts as a signaling molecule with epigenetic and anti-inflammatory effects. It can modulate gene expression by influencing histone acetylation and β-hydroxybutyrylation, leading to improved antioxidant defense and reduced inflammation via inhibition of the NLRP3 inflammasome—a key player in heart failure and atherosclerosis.

Finally, he touches on the practical implications, suggesting both ketogenic diets and exogenous ketone supplements—particularly L-BHB—as viable strategies for enhancing cardiovascular resilience. This lecture positions ketones not just as fuel, but as potent metabolic signals capable of supporting and even restoring heart health.

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. Learn more: https://www.benbikman.com

IMPORTANT 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.

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In 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.com

IMPORTANT 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.

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📢 Ask Dr. Bikman’s Digital Mind (multilingual):

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In 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.com

IMPORTANT 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.

📢 Ask Dr. Bikman’s Digital Mind: https://benbikman.com/ben-bikmans-digital-ai-mind

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In 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.com

IMPORTANT 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

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In 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.com

IMPORTANT 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.

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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.

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In 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.com

IMPORTANT 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.

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📢 Dr. Bikman’s Community & Coaching Site, Insulin IQ: https://insuliniq.com

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In 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.com

IMPORTANT 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.

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