In this episode of BookBytes, we explore Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease — and How to Fight It by Benjamin Bikman. This book uncovers how insulin resistance is a silent driver behind numerous chronic diseases, including obesity, diabetes, heart disease, and even Alzheimer’s. Bikman presents science-backed strategies to prevent and reverse this condition through diet, exercise, and lifestyle changes.

Key Takeaways – Insights from the Book: 

 1. Insulin Resistance is the Hidden Epidemic 

 • Up to 88% of adults may have some degree of insulin resistance.

 • It is a major contributor to obesity, cardiovascular disease, and cognitive decline.

 2. Excess Insulin, Not Just Glucose, is the Problem 

 • Elevated insulin levels drive fat storage, inflammation, and hormonal imbalances.

 • Focusing on insulin control rather than just blood sugar provides better metabolic health.

 3. Insulin Resistance Affects the Entire Body 

 • It contributes to conditions like PCOS, infertility, erectile dysfunction, and fatty liver disease.

 • The brain is also affected, leading to increased risks of Alzheimer’s and cognitive decline.

 4. Diet Plays a Critical Role 

 • Excess sugar, refined carbohydrates, and processed foods spike insulin and lead to metabolic dysfunction.

 • A diet high in healthy fats, fiber, and quality proteins can help reverse insulin resistance.

 5. Carbohydrate Restriction Can Reverse Insulin Resistance 

 • Reducing refined carbs and sugars leads to lower insulin levels and improved fat metabolism.

 • Whole foods, non-starchy vegetables, and healthy fats support stable blood sugar levels.

 6. Exercise Improves Insulin Sensitivity 

 • Strength training and high-intensity interval training (HIIT) help muscles use glucose more efficiently.

 • Regular movement throughout the day reduces insulin resistance.

 7. Sleep and Stress Management are Crucial 

 • Poor sleep quality and chronic stress raise cortisol, which worsens insulin resistance.

 • Prioritizing 7–9 hours of sleep and practicing mindfulness can help restore balance.

 8. Fasting and Time-Restricted Eating Enhance Insulin Function 

 • Methods like intermittent fasting lower insulin levels and promote metabolic flexibility.

 • Fasting also triggers cellular repair processes, reducing inflammation and oxidative stress.

 9. Environmental Toxins Contribute to Metabolic Dysfunction 

 • Endocrine disruptors in plastics, pesticides, and household products can interfere with insulin function.

 • Reducing exposure to harmful chemicals supports metabolic health.

 10. Insulin Resistance is Reversible 

 • A combination of diet, exercise, stress management, and fasting can restore insulin sensitivity.

 • Proactive lifestyle changes lead to long-term health benefits and disease prevention.

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Keywords: 

Why We Get Sick, Benjamin Bikman, insulin resistance, metabolic health, chronic disease, low-carb diet, fasting, nutrition, longevity, diabetes prevention.