Strategies for Fat Burning with Dr. Ben Bikman
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
- In this lecture from the Metabolic Classroom, Dr. Ben Bikman, a biomedical scientist specializing in metabolism, delves into various strategies for fat loss.
He begins by highlighting the importance of understanding fat tissue dynamics, focusing particularly on hormones, drugs, and sex-specific effects. The main topic for the lecture is strategies for fat loss, which Bikman divides into three categories: drugs, surgical interventions, and lifestyle changes.
Bikman briefly revisits the topic of drugs for fat loss, emphasizing GLP-1 agonists and their mechanism of action in reducing cravings. He discusses their efficacy but also mentions potential side effects such as sexual dysfunction and the risk of regaining fat mass after discontinuation.
Moving on to surgical interventions, Bikman provides detailed explanations of bariatric surgeries including Roux-en-Y gastric bypass, laparoscopic adjustable gastric banding, laparoscopic sleeve gastrectomy, and biliopancreatic diversion with duodenal switch. Ben discusses their mechanisms, benefits, drawbacks, and potential complications, shedding light on the complexity and consequences of these procedures.
Next, Bikman explores liposuction, highlighting its cosmetic nature and its limited impact on metabolic health. He explains how liposuction removes fat cells from subcutaneous fat depots, which may lead to a rebound effect as remaining fat cells compensate by hypertrophying.
The lecture’s focus then shifts to lifestyle changes, particularly exercise and nutrition. Bikman emphasizes that exercise should be pursued for health and strength rather than solely for weight loss. He stresses the importance of nutrition in fat loss, advocating for strategies that prioritize lowering insulin levels through carbohydrate control, prioritizing protein, and not fearing dietary fat.
Bikman underscores the significance of managing insulin levels as a primary step in fat loss, followed by potential calorie control through structured fasting if necessary. He discusses the metabolic advantages of lowering insulin, including increased metabolic rate and ketone production.
Finally, Dr. Bikman briefly mentions alternate methods like sauna and cold plunge therapy, suggesting their potential contribution to fat loss, although empirical evidence is lacking. He concludes by emphasizing the importance of shrinking fat cells through proper lifestyle strategies, promoting overall metabolic health.
Throughout the lecture, Bikman’s teaching style is engaging and informative, providing insights into the complex interplay of hormones, physiology, and behavior in fat metabolism and weight management.
Learn more at: www.insuliniq.com
Timestamps:
0:00 - Introduction to Strategies for Fat Loss
1:10 - Overview of Lecture Topics: Drugs, Surgical Interventions, Lifestyle
2:03 - Brief Overview of Drugs for Fat Loss, with a Focus on GLP-1 Agonists
3:12 - Mechanism of Action and Side Effects of GLP-1 Agonists
5:57 - Discussion on Bariatric Surgeries: RU on Y Gastric Bypass
9:02 - Laparoscopic Adjustable Gastric Banding: Procedure and Effects
9:58 - Laparoscopic Sleeve Gastrectomy: Procedure and Outcomes
11:47 - Biliopancreatic Diversion with Duodenal Switch: Hybrid Surgical Approach
13:32 - Discussion on Liposuction: Process and Implications
15:36 - Understanding the Role of Fat Cells in Liposuction
17:32 - Consideration of Fat Storage Depots and Liposuction
18:36 - Impact of Liposuction on Fat Cell Size and Metabolic Outcomes
21:34 - Importance of Exercise in Health and Weight Management
22:34 - Discussion on Exercise and Its Relationship to Weight Loss
23:34 - Emphasizing Nutrition: Addressing High Insulin Levels
24:33 - Managing Macros: Control Carbohydrates, Prioritize Protein
25:29 - Effect of Lowering Insulin on Appetite Regulation and Satiety
26:31 - Role of Ketones in a Low Insulin State and Metabolic Rate Increase
27:26 - Dietary Approaches for Controlling Insulin Levels and Fat Loss
30:04 - Incorporating Fasting as a Strategy for Fat Loss
32:01 - Exploring Additional Methods: Sauna and Cold Plunge Therapies
32:59 - Conclusion: Focus on Shrinking Fat Cells and Improving Metabolic Health
Don't forget to like, share, and subscribe for more insightful lectures from Professor Ben Bikman in the Metabolic Classroom series! - วิทยาศาสตร์และเทคโนโลยี
770+ lbs down to 270 lbs and still on my journey following a carnivore lifestyle. This works because it gave me the “off switch” I never had. Carbs trigger cravings for me, so best for me to abstain. It’s not for everyone, but for me this works. Not only have I lost weight, but I have healed my mind and body in so many ways. I am enjoying this series, thank you!
wow what an amazing accomplishment , just wow good for you . I have 40 pounds to go 5,6'' 190 pounds so far in3 month 25 pounds ,and its not easy to do .
You’ve lost 500 pounds! All on the carnivore diet? No surgery or medications? That’s amazing.
You are amazing . Best going .
I am the same way! Started at 420+ and down to 300. Wanted get to 240 or so. I am not a moderation person. Had to realize I just need to not eat food that is made in factories. Will never go back.
😅😅
Dr. B. Bruce Lee in Kansas, as a family practice doc in rural America. I see the ravages of reckless insulin swings in my patients who walk in (or are pushed thru the doors in a wheelchair) daily. I love the way you break down the unalterable truths that doom so many of the informational disadvantaged. These people are sold a lie by the industrial complex in which we have entrusted our nutrition for decades. Love, love, love the way you communicate these principles. Thank you and keep spreading the truth.
Thanks for your kind comment, Bruce.
Started at 637lbs today -377lbs =260lbs
Carnivore /primal /lion diet combined with Hunter & Gathering lifestyle ( feast and fast)
Very impressive Sven. That will be so rewarding to you as a person to experience that. All the best for the future.
Impressive 🏆 ⭐️
well done!
You absolutely ROCK! ❤
When did you start carnivore and how much did you lose hun?
I listen over and over to your talks. I am trying to burn everything you say into my brain so I can live it every day. Thank you so much for your time and efforts in educating everyday people to take control of their health.
Thank you, Cheryl, for watching and for your kind comment.
Ben I am a nurse and am wanting to share your information with my patients. I was wondering if periodically you could break off and show some visuals of your lectures so that I can also develop the visuals for my patient group. You are saving the world with this information 🎉
I am 69 years old. And I never get tierd of learning your teaching me knowledge. Thank you so much ❤❤
The conversation on Lipo is spot on.
I had Lipo done. At 225lb 5’10” 50 years I wanted a head start. They sucked out 4.5lbs of fat from my stomach and love handles. 4.5lbs of fat might not sound like much but it is. I knew from Bikman and others to change what I’m eating. Reducing what I’m eating. And insulin if high you CANNOT burn fat.
Shortly after Lipo,like the same week. I started fasting. First 24h, then ate 1 meal, then, 48 hours. So for that last 2 years. OMAD, about 1500 calories a day. And once a week skip a day.
Today 169lb.
Wow, "how you break your fast, matters more than how long you fast" - pretty interesting! I want to learn more about that :)
A number of years ago the military decided that waist size was the criteria for PT and if you were not under a certain waist size, you were discharged with no retirement. It did NOT matter is you were 5'-2" or 6'-4", you must meet the waist size. (They only did this for a little before giving people extra chances to lose weight) but my husband was part of the test group and as a tall guy, he was 2 inches over and needed to meet it in the next 4 months. At the time Lipo seemed the only option and worth it if he got to stay in and keep his retirement. It was so crazy, but it did work. Fast forward many years later, post retirement, we found carnivore and he has lost back down to the size he was entering the military, so much healthier! Lipo never helped his health, just allowed him to stay in the military...funny, he never gained the weight right where they tape, so even if he gained other places, he could still pass the tape measurement. What a joke to lean on one tape measure as being physically fit...although he wasn't healthy, he never had to worry about being "physically fit."
I just received your book, "Why We Get Sick" and EVERYONE needs this book. I'm really looking forward to todays topic. FNP-BC, Retired, with over 50 years in family practice❤
Always appreciate you chiming in, @meatdog
I just had lab work done.
75 yr F 5'3" 187 down 70lbs keto/Carnivore 18mo Labs a1c 5.6 Glu 93 fast ins 9.9
C 223 Hdl 81, Tri 64. LDL 129
However due to 3 eye surgeries and being on prednisolone for 10 mos I have been on a stall. Only upside is I have not gained. What can I do to lower fasting insulin.
@@janetmcburney4582You answered your own question. Keep being carnivore, try to get rid of your medicines, and trust your body to take over. It knows best.
TG/HDL , TC/HDL and LDL/HDL are good. Insulin level is slightly high. Should be 4 -5 .Continue the same diet with Intermittent fasting
@@janetmcburney4582
About reduction in cravings- I've been low carb (off and on), for decades fighting the normal human diet. My last two adventures being 95% carnivore and currently 13 months. I found that any restrictive low carb diet, most sugar cravings disappear within 48-72 hours. About 75%. It still requires a lot of will power to stay away from glucose fructose etc but gets better with time. I do still have a few small cheats but I'm able to control them. Thank You Ben, your contributions are priceless!
Dr. Bickman, you are such a gift to mankind!!! Thank you for your generous spirit in sharing this with all of us at no cost. I have shared your book with so many people! And if I may add one last observation: The virtue of humility that you possess and demonstrate over and over again is another gift to humanity. May God richly blessed you.
You’re kind. Thank you, Kathleen.
@insuliniq Loving this series! I'll be two years carnivore in May, 50lbs down, all the health benefits - BUT, I have another 30-40lbs to go and have been stalled for eight months. I've never tested T2D, but just under even before carnivore. A1C was 5.8 before and now, fasted glucose before and now is around 105 - high for a semi-long-term zero-carb eater. Three doctors mystified, as am I. One doctor says maybe my insulin is still high because my fat is still high (about 32%). I'm drilling down into data, wearing a CGM and getting insulin/A1C tested regularly. My 12-hr fasted insulin runs 9-14 (I've seen it as high as 27 fasted) and my average blood sugar really does stay around 101-5 with a little spike in the morning (dawn effect.) So, while almost two years of carnivore has improved my weight, inflammation, satiety, skin, and overall health (all blood tests are good except insulin/glucose/A1C, all not "alarming" and under T2D levels, but barely. Now taking Metformin as a non-T2D, glucose coming down (averaging 94 in the last 7 days according to CGM, vs 99 for 90 days (including increasing Metformin, started 2/16/23) but 12-hour fasted insulin taken last week was 6.0 (highest it's EVER been tested) and insulin is 14.6. I get now how it's always been so easy for me to gain and keep weight my whole life (age 61, overweight most of that) but now that I'm pretty long-term zero carb (no sugar since I started, NONE) I'm at a loss why my insulin is still so high! I eat twice a day, typical eat when hungry, stop when full, and I have done longer fasts of 3-5 days, which is harder mentally than physically, but WHY IS THIS HAPPENING! My doctor (curious, okay with low-carb, not an expert on carnivore) is mystified and so am I! I'd love any clues! Thank you so much for this series. I feel like I'm taking a high-level intro to metabolic health program in college. Such a gift to the world.
@@cynthiakoan9845Hi, Cynthia. I’m not a doctor, so take this with a pinch of salt, but I’d be asking for some sort of imaging of the pancreas (MRI, etc.), just to make sure there’s no tumour there causing the high insulin. I’d also get full liver and kidney blood tests just to make sure those elements are fine, particularly the liver. I’ve read that the pancreas can take years to repair itself after sustained insulin problems, so maybe it is something that will finally resolve itself in the near future…
…or maybe you could just have very high cortisol levels and your body has gone into fight or flight mode and is keeping insulin high to store all the energy it can. That would be my best guess.
Still, it sounds like you are on the right path - great weight loss so far. Good luck!
I have been consuming anything and everything I can find on this topic. Various other influencers, authors, and like minded friends are my go to conversations as of late. I am a 45 year old male who was in relatively good shape until I turned 40. I woke up to several certain truths and discovered a few things about my health and family history that has motivated me to learn as much as I can about these topics. Watching my parents eat themselves to death and seeing their lazy doctors and nutritionists advise tons of carbs, small squares of chocolate, and prescribing more and more medicines is heartbreaking. What is more infuriating is my dad is a retired physician and my mom is a retired nurse and don’t want to see or listen the new science, the new understanding, and the more profound explanations for why we get sick. Of all the influencers I follow, I really enjoy your lectures and way of communicating this information. Thank you for sharing your time and knowledge with us.
At the Vic Market in Melbourne Australia beef fat is $5 per kilo, eggs are $10 for 2 dozen, mince is $8 kilo, you could easily eat low carb well for $5 per day.
Can't express adequately how helpful these lectures have been for me. I am 67 years old, female, and was diagnosed with gestational diabetes with my first pregnancy. At that time, I was told to be careful as I aged because I could be prone to developing diabetes later in life. I just joined Levels and have been wearing a CGM for the past week. It has given me great comfort to see that my insulin is in a basically good, stable range. I am very low carb and eat only whole foods. I also ordered the Hlth meal replacements and am enjoying the satiety of those as well as knowing you had a hand in formulating them. Thank you for all you do to help us all be metabolically healthy.
Sounds like you are doing great. Nice job. Thanks for sharing your story.
I like the Hlth meal replacement but I will be hungry again (stomach growling, nausea, anxiety) within 2 hours. I don't know why. I'm glad it works for you!!
@@chotii2 Sounds like the hypoglycemia I used to get many years ago.
I have started reading “Why we get sick” and now have three other family/friends reading it. I appreciate Dr. Bikman’s ability to take highly scientific topics and give it in a way the masses can understand. Thank you!
Thank you for clarifying such important things for a community.
Such a fantastic teacher!!!! Thank u Dr Bikman!
Great lecture by a great teacher! Thank you, Professor!!
The only binging I'm doing these days is Dr Bikman on TH-cam!
Extremely helpful breakdown, sir!
Thanks for your continued research! 👍🏾
So interesting
Thankyou Dr. Ben
This work is facinating to me. Thank you for sharing in these videos.
What a great presentation in the way you painted pictures so we learned.
excellent and informative presentation - thank you so much
What a stellar video! Thank you, Dr. Bikman.
Thank you for all your lectures. I watch/listen with great interest. I’m 75 F, hyperinsulemia 26.3, inflammation, HbA1C 4.8!! So, I’ve been cutting out all inflammatory foods for 90 days (carnivore) and am just adding back in a few foods - half avocado every few days. I’ve been following Jessie Inchauspé (the French scientist) on how to add some carbs with ‘clothing them in protein’. I tried this last evening by eating 4 lamb chump chops, then about 45 mins later, I ate a cheek of fresh mango. There was a slight rise in BG to 5.7mmol/L or 102 mg/dL (I’m wearing a CGM) then dipped to 4.9 or 88 mg/dL, then rose slightly again to 5.3 or 95 mg/dL before falling again to low 4’s or 73 mg/dL for the whole night.
Starting weight 112.6 kg and now after 90 days it’s 107.2 kg. So a modest loss of 5.4 kgs.
I was watching Prof Bart Kay who says we should have at least one insulin spike per day to keep the kidneys operating correctly. Would you agree with this? I’m a bit confused about this. Many thanks from Brisbane, Australia.
I heard him, in another video, express the natural fluctuations of insulin, so yes, it’s supposed to fluctuate slightly
I could listen to you all day Ben Bikman!!!!😊
You’re kind, Sherri. Thank you.
Oh, and I have bought your book. I’m looking forward to you next one. Keep writing! ❤
Dr Bikman, you’re a rockstar. Plain and simple. Thank you
Dr Bickman you are the BEST!! Thank you for your seemingly unending knowledge!! 💕🙏
Wow! What a fantastically educational video. Thank you so much Dr Bikman!!!! ❤
Thank you so much for your time and efforts in educating everyday people to take control of their health. Your lectures are extremely helpful.
One of your very best videos, Dr. Bikman. ❤
Thank you Ben. I have learned so much. Your teaching approach and delivery is very rare. Amazing.
Brilliant! I shared this on my linked in page. I’ve been trying to explain this to my patients since I began to read about this topic.
Thank you so much for this piece of knowledge, explanation in simple way!🎉
First time listener. What you say makes so much sense! Wish I knew this years ago. THANK YOU!
Thank you for all of your wonderful info. Dr Ben Bikman! I can't wait until your next book comes out! I have "Why Get Sick" amazing! Love you!
Great information and thank you 🙏 professor
This is an excellent summary of what to concentrate on first: diet (reduce insulin, burn fat), control calories, then exercise (for a little more benefit). Thank you
Awesome. Thank you!
Love the diet and exercise explanation! Thanks!😊
Again, I’m a big fan. I’m reading Why We Get Sick. It's an excellent book. You should come on the show! I’d love to talk more about: Alzheimer’s, Parkinson’s, common origin of chronic diseases, & specifically high BP!
Ben this was awesome. You explained those things so well 🙂
Thank you very much prof!
What an educational, great content! Thank you!
Thank you!
Thank you so much…very precious info!
Incredible lecture. Thank you.
Thanks for your kind comment, Tommy.
What a Ana Ing lecture by professor Bikman!🎉🎉🎉. I love his voice also, he is incredibly intelligent and knowledgeable and smart
Hands down one of the very best informative videos on metabolic health. Dr Bikman you articulate this complex information in an easy manner for us to comprehend- many thanks to you and Easter blessings to you and your family from Sydney Australia x
Thank you, Gloria. Happy Easter to you too.
Very interesting lecture today. Thank you!
Beautiful! Compact! This is all the information we need to be successful at fat loss! Thank you so much for sharing your knowledge on this important topic.
Great commonsense exposition of how to sustainably loose bodyfat by firstly understanding what fat is & secondly how to prioritise real food over junk food.Ending the fast without boosting blood sugar is crucial to success!
Dr. Bikman you are awesome. I will share your content with my patients. Of course I will preface you as the resource. Thank you so much!!
Thanks, Lisa, for watching and for your kind comment.
Following the Carnivore lifestyle as close as possible, IMO, is the best way of eating.
Couldn't agree more. Lost 105 pounds in 6 months while eating until comfortablely stuffed once a day of just steak and eggs
Great talk!
This was an awesome lecture. Thanks.
This is the best explanation that I have come across! The mechanisms of fat loss and how food affects insulin is crystal clear as I am able to relate it to my experiences. Thanks a ton Dr. Bikman 🙏
Could you also do an episode on the different approaches reduce visceral fat?
Awesome Dr. Bikman! I love learning from you! Your HLTH code shakes are great. Such high quality ingredients and they taste so good. Thank you 😊
More Knowledge, better health is a great way to think.
One of the most important things I get from this guy is for people like me who know a tiny bit of metabolic info are making a huge mistake to cherry-pick ways of improving metabolic health because you are messing with things that you know nothing about and very make things worse by doing this. This guy is good no doubt about it.
Thanks for this information.
@Dr. B, I am so excited about your new book! Why We Get Sick was a game changer for me. Thank you for sharing your wealth of information in a way everyone can understand it!
Great, very informative
Thank you very much Dr Bikman 😊 With love 💕 from Mexico City!
"How you end a fast matters more than how long you fast."
What is the best way to end a fast?
I believe he says don't binge at the end.
@@rickduker4969 That seems a bit vague given how detailed the rest of the video is, especially for the part that matters more.
Insulin control and calorie control are primary. Great explanations of drugs, surgery, exercise and temperature ❤. Welldone
Thanks!
Thank you- great lectures
Thanks for your kind comment, Judy.
Thanks Prof, this video helps a lot
Really good recommendations, though notably absent was the importance of fiber in managing insulin sensitivity. It's only indirectly referenced, and probably merits a direct references aa an important component of managing insulin sensitivity.
I’m glad I came across your channel.
Wonderful knowledge. If you save just one life, it is worth it.
Thanks
NGL...I am a fan...was very happy to find this channel.
Excellent as always
Brilliant, as always. What an exciting journey fat loss is.
Thank you again!😊
Another excellent talk, thank you. Regarding fermented foods, which I've seen you recommend elsewhere, does taking a capsule give the same benefit as drinking apple cider vinegar. I can't stomach drinking it, but can do the pills. Didn't know if I was wasting my money.
Do you know of a curriculum that teaches for the lay person your principles? Something that could be utilized in a workshop format?
I am 54 years old and can build muscle easily. I'm not a body builder, but if I feel like training in the right way, my muscles will grow. I don't know why others aren't capable of it, as is often said. I'm a Carnivore.
Shawn Baker and Rob Goodwin talk about hyper responders. Maybe you are one?
That’s my reason for going carnivore. I need to regain muscle mass and strength.
@@healthconscience4931
hmm it’s a different kind of response and it’s probably an induced starvation state so ain’t building muscle
I’m 62 and working out the right way I build up my arms to a place where people notice after the pump is gone. The right way is key.
Yup I’m a 58 years young OMAD carnivore since January 1, LMHR and I can build muscle no problem. Slowly losing the last 20 lb of fat did a DEXA scan in February will do it again in august.
Good video
Thank you. More puzzles pieces fitted in.
This question is more in line with the keto diet. Would this help with ongoing nerve pain after Shingles? I dont need to lose weight but thinking more about inflamation of the nerves around the abdomen and lower back. I have already changed from a plant based diet to more meat and fat. My carbs have been low for many years and i dont eat sugar. Wondering if it would be beneficial to my healing to be on strict keto for a period of time? Thankyou :)
Love your content. I have pre-ordered your new book.
Thank you, Cheryl.
Thank you Dr. Bikman...really enjoyed this video on how we need to control insulin and that will increase our metabolic rate and produce ketones. And that how controlling the insulin will take care of the calories itself. Very, very cool
What do you think about Near infrared at home with heat lamps?
been carnivore for 0ver a year & a 1/2.. could not get my BS down at 10 carbs a day .. dr put me on ozempic before the poopoo.. and finally got BS in 90s. I had diverticulitis surgery and fat & veg goes right through me. still eat the same - did not stop hunger. new dr just upped my ozempic to 1 per week. and so happy to see bs going down to 70/80s. lost a pound !! happy .. eating has not changed still carnivore .. glad to have it helping - alot of dr are talking about people that eat the sad diet and gain back. I had only lost 35 ibs last year .. 160s hoping to get to 135 eventually ..
no carbs would get it done without meds tho...but ya gotta do what ya gotta do
Really interesting info that is well presented. Thank you!
Amazing
Hello sir. How about rauwolscine? Whats your take on it?
Masterpiece!
These lectures are consisting of so much more knowledge. Its amazing . Thank you so much for sharing, and compressing the information.
Love to hear your thoughts on lipodemia.
I friend of mine had a liposuction, now she is still keeping insulin up, for she is vegetarian, but trying to eat more eggs and dairy.
Or maybe i missed it between all the information. 😄
All the best.
I am doing a classroom episode on Lipedemia on Tue, Apr 23, 2024 12:00 PM MDT
Hello Dr Bikmen from the UK!, these videos are great and I'm really enjoying this classroom!. I was wondering what your thoughts are on doing OMAD, but still with a moderate amount of carbs, 100-150g, and a caloric deficit. Would this still work in terms of fat loss and controlling insulin?.
I've tried the carnivore approach and my body didn't seem to want to adjust to it, I've always loved eating meat, but after 3-4 days of purely beef, butter, bacon and eggs, I couldn't stomach just meat.
I currently weigh in at 286lbs, and have been overweight majority of my adult life. So really wanting to kick start the weight loss and get back to my normal self again!. Thank you
Is a discussion on Lipedema and the type of fat created on the books for a future lesson? Very interested in when and how of this type of fat.
Hi Ashley. I will be doing a classroom episode on Lipedema on Tuesday, April 23rd: www.insuliniq.com/metabolic-classroom-live-april-23-2024-gp98
This is such a great explainer about the drugs and surgeries that I don’t want to have. There are several women in my work place who have used the drugs, the surgery or BOTH. Those are just routes I do not want to go. I know the solution is what I eat and when I can stay consistent, I lose weight and feel so much better. I just have to stay consistent!
Wow, like number 1000, and comment 100. Today is going to be a great day. I'm starting with gospel songs on my mind and Dr. B!! LOVE the content, thank you!!!
Thanks for commenting, Scott.
Thank you so much!!! I so needed the steps spelled out. I am a person who never feels satiated. I am always hungry so trying to sustain even a keto diet is difficult. I put weight literally over night and it will take me a couple of weeks to get it back off.
Increase your fat and protein intake!! Avoid all "keto" foods and treats, all packaged foods.
@@missygee6155 Thank you so much!! Starting again tomorrow.
Thanks for sharing your story, @nannygranny9534. Many people benefit from becoming part of our Insulin IQ Community. Perhaps you would find value there, through group coaching and like-minded people working on their metabolic health: www.insuliniq.com/insulin-iq-community-membership-signup