A spike in glucose levels each morning can be startling, but it doesn’t need to be scary. To understand the dawn phenomenon, you need to understand hormones.

Here are the resources that Ben references during the episode:

Study #1 - https://www.nejm.org/doi/full/10.1056/nejm198811103191901

Study #2 - https://pubmed.ncbi.nlm.nih.gov/6389230/

Study #3 - https://pubmed.ncbi.nlm.nih.gov/2859524/

Study #4 - https://diabetes.diabetesjournals.org/content/45/8/1044

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Stress is an essential part of being human—we need a stress response. However, when stress is turned on indefinitely, metabolic health suffers.

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Sex hormones control many processes in the body and estrogens have multiple and diverse effects on telling the body where and how to store fat.

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We all know about leptin’s effects on hunger, but it’s involved in so much more. Let’s learn about this metabolic heavyweight.

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Dietary fiber enjoys a lofty position in the hallowed halls of dietary advice, but the truth is more complicated. Whether fiber is helpful or harmful depends on other factors.

Here are the resources that Ben references during the episode:

Study #1 - https://academic.oup.com/ajcn/article-abstract/59/6/1386/4715907

Study #2 - https://pubmed.ncbi.nlm.nih.gov/6259919/

Study #3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/

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The brain is among the highest metabolic rate organs in the body. It needs a lot of energy, and it needs insulin’s help. When the brain becomes insulin resistant, we create an “energy gap” that stems from a genetic level.

Here are the resources that Ben references during the episode:

Study #1 - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0144116

Study #2 - https://pubmed.ncbi.nlm.nih.gov/25147107/

Study #3 - https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/alz.12310

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Within the field of nutrition, fewer topics are as hotly debated and defended as the view that red meat causes cancer. Let’s explore the data, keeping in mind that correlation is not causation.

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How glucose moves in and out of cells is important to understanding insulin resistance, fuel use, and more. Let’s learn about glucose transporters on cells and how they regulate glucose in the body.

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We’ve been told for decades that saturated fats cause plaques that block blood vessels. What if that’s wrong?

Study #1 - https://www.pnas.org/content/76/1/333.short

Study #2 - https://www.cell.com/fulltext/S0092-8674(00)81574-3#BIB40

Study #3 - https://pubmed.ncbi.nlm.nih.gov/9488997/

Study #4 - https://www.plefa.com/article/S0952-3278(12)00146-9/pdf

Study #5 - https://www.bmj.com/content/bmj/346/bmj.e8707.full.pdf

Study #6 - https://www.bmj.com/content/353/bmj.i1246

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While a calorie is certainly a calorie, overlooking the effect of those calories on insulin means we miss a piece of the metabolic puzzle. We’ll explore some studies that reveal what insulin does to metabolic rate in the body.

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