Bikman Links Insulin Control and Ketosis to Fat Loss

比克曼将胰岛素控制与生酮状态同减脂联系起来 代谢科学家本杰明·比克曼（Benjamin Bikman）认为，降低循环胰岛素水平并提高酮体水平，在逆转肥胖和慢性疾病方面的效果远优于传统的卡路里计算。 本杰明·比克曼博士探讨了为何降低胰岛素水平——而非单纯减少卡路里——对于缩小脂肪细胞和逆转代谢功能障碍至关重要。他分析了酮体如何作为大脑和心脏的高效替代燃料，同时批评了 Ozempic 等 GLP-1 减肥药物带来的长期肌肉流失和受体脱敏问题。对话还强调了一些实用干预措施，例如戒掉夜宵、合理规划碳水摄入时间，以及补充肌酸、外源酮和适应原，以优化大脑功能、代谢健康和压力管理。 生酮饮食通过酮体为大脑提供平稳持续的燃料供应，能有效消除血糖剧烈起伏带来的能量波动与疲劳，从而显著减弱对高糖碳水的成瘾性渴望。 (31:52) 研究表明酮体对映异构体 L-BHB 可刺激一氧化氮生成并舒张大动脉血管，在动物模型中使心脏每搏输出量提升达 40% 并降低血压，展现出明确的心血管保护潜力。 (32:41) 外源性酮体无需胰岛素辅助即可被绝大多数含线粒体的细胞直接摄取利用，能迅速为大脑供能并抑制食欲，研究亦证实其在减重期间有助于显著减少瘦肌肉流失。 (37:51) 女性在卵泡期受高雌激素影响，游离脂肪酸显著升高且更容易进入生酮状态；而在孕酮主导、食欲自然增加的黄体期，应根据身体反馈保持饮食弹性，不必强行严苛断食。 (44:23) 若患者患有未检出的胰岛素瘤，体内失控的高胰岛素会迅速消耗血液葡萄糖并彻底阻断肝脏生成酮体，贸然进行完全断碳的生酮饮食可能引发致命的急性脑部低血糖休克。 (65:01)

Metabolic scientist Dr. Benjamin Bikman argues that sustainable fat loss and metabolic health depend primarily on controlling insulin rather than counting calories. By suppressing insulin, the body can mobilize stored energy, clear hepatic fat, and leverage ketones for cellular signaling, cardiovascular support, and appetite control. Insulin Regulation Over Pure Calorie Deprivation (0:00) Dr. Bikman challenges the traditional thermodynamic model of weight management, asserting that the human body does not behave like a basic furnace. When comparing equal-calorie meals, lower-carbohydrate and higher-fat foods elicit a significantly greater thermic effect than high-carbohydrate meals. Drawing on research by Dr. David Ludwig, Bikman explains that carbohydrate-driven insulin spikes aggressively sweep glucose, fatty acids, and lactate into fat and liver cells, causing circulating blood energy to plummet within hours. Because the brain senses this localized energy deficit, it triggers intense hunger, brain fog, and dietary relapse, even in individuals with ample stored fat calories. To demonstrate that insulin is the requisite gatekeeper of adipose storage, Bikman points to untreated type 1 diabetes, where a complete absence of insulin prevents fat accumulation regardless of caloric intake. Bikman's laboratory research further observed that when ketones reach fat cells in low-insulin states, metabolic rate in abdominal adipose biopsies increases threefold compared to a non-ketotic baseline, while the body simultaneously excretes unburned ketone calories through breath and urine. Liver Fat Clearance and Ketone Signaling Mechanisms (22:24) When circulating insulin drops—either through carbohydrate restriction or fasting for roughly 16 hours—stored triglycerides are broken down via lipolysis and sent to the liver. Dr. Bikman notes that because the liver cannot store fat without insulin present, it is forced to burn incoming fatty acids and convert the excess into ketones, primarily beta-hydroxybutyrate (BHB). In human trials, putting patients with severe fatty liver disease on a low-carbohydrate regimen reduced liver fat by approximately 60% within a single week, markedly outperforming calorie-matched high-carbohydrate protocols. Beyond acting as an alternative cellular fuel that stabilizes central nervous system energy and curbs sugar cravings, ketones serve as direct signaling molecules. Citing research by Dr. Gary Lopaschuk and a 2025 pig heart model, Bikman explains that during cardiac distress, the heart selectively shifts to ketone utilization. Specifically, the L-BHB enantiomer stimulates nitric oxide production, which dilates large arterial vessels like the aorta, increases stroke volume by 40%, and reduces vascular resistance without requiring the heart muscle to expend additional contraction effort. Clinical Risks, Cancer Metabolism, and GLP-1 Pitfalls (65:01) Despite promoting low-carbohydrate protocols, Dr. Bikman cautions that dietary interventions require medical screening. In rare cases involving an insulinoma—an unregulated insulin-secreting neuroendocrine tumor of the pancreas—adopting a strict ketogenic diet can be fatal. In such patients, unchecked insulin production clears remaining blood glucose while blocking hepatic ketone synthesis, depriving the brain of both primary fuels and precipitating severe hypoglycemic collapse. Bikman also supports the metabolic theory of cancer, echoing Dr. Thomas Seyfried's work on the Warburg Effect, which suggests malignant cells depend heavily on glucose fermentation due to mitochondrial dysfunction rather than nuclear genetic mutations alone. Addressing popular pharmaceutical interventions like GLP-1 receptor agonists, Dr. Bikman notes that while these drugs delay gastric emptying up to 24 hours to blunt hunger, up to 40% of the resulting weight loss stems from lean muscle and bone mass. Furthermore, Bikman highlights clinical evidence indicating that cravings for sweets return to baseline within 24 months due to receptor desensitization, with roughly 70% of patients discontinuing treatment within two years. He advocates tactical micro-dosing and 90-day cycling alongside low-carbohydrate dietary coaching to protect lean mass and establish sustainable behavioral patterns. Practical Daily Blueprint and Metabolic Biomarkers (50:59) For day-to-day lifestyle management, Dr. Bikman recommends delaying food intake in the morning to avoid exacerbating morning cortisol-induced insulin resistance, prioritizing protein and fats at lunch, and strictly eliminating late-night snacking. Spiking blood sugar before sleep causes nocturnal hypoglycemic crashes that trigger sympathetic fight-or-flight responses, elevating heart rate and disrupting restorative sleep architecture. To support metabolic health naturally, Bikman highlights compounds like allulose and yerba mate for stimulating endogenous GLP-1, alongside daily creatine supplementation—noting 5 grams daily saturates muscle, whereas 10 to 15 grams supports cognitive function and resilience against sleep deprivation. To monitor underlying metabolic health, Bikman criticizes the conventional medical reliance on isolated glucose and lipid markers. He advises patients to track their fasting insulin—recommending an optimal target of 7 µIU/mL or below—and calculate a HOMA-IR score, which can detect pathological insulin resistance years before clinical hyperglycemia emerges. While Dr. Bikman contends that suppressing insulin and producing ketones fundamentally corrects the biological drivers of obesity, the program notes clear boundaries, including the lethal risk of carbohydrate deprivation in cases of undetected insulinoma and the variable demands of female reproductive phases. Long-term metabolic outcomes still depend on muscle retention, sleep quality, and individualized testing rather than unmonitored dietary dogma.

代谢科学家Benjamin Bikman博士指出，单纯依赖热量计算的减重策略忽视了体内激素的决定性作用，人体的脂肪储存本质上由胰岛素调控；通过低碳饮食压低胰岛素不仅能促使肝脏强效分解脂肪并转化为酮体供能，还能改善心血管与神经系统机能，但具体执行需结合生理节律并警惕极端禁忌。 胰岛素对脂肪储存与饥饿信号的调控 (9:44) 减重的核心是缩小脂肪细胞体积而非消除细胞。Bikman博士指出，高碳水饮食引发的胰岛素激增会将葡萄糖、脂肪和乳酸强行压入脂肪与肝脏组织，导致血液中的有效供能骤降，使大脑感知到局部匮乏并触发剧烈饥饿与脑雾，最终导致传统节食失败；而缺乏胰岛素时人体在生理上完全无法储存脂肪（如1型糖尿病未治疗时的消瘦现象）。 因此，减脂的第一步应是降低胰岛素而非限制热量。Bikman实验室研究显示，在低胰岛素的酮症状态下，脂肪细胞受酮体刺激使组织代谢率提升至平时的3倍，多余热量还会通过呼吸和尿液排出。通过限制碳水化合物、增加优质蛋白和脂肪，人体能在维持饱腹感的同时启动脂肪消耗。 肝脏脂肪清除、生酮与心血管保护 (22:24) 当断食约16小时或采用低碳饮食降低胰岛素时，皮下脂肪分解产生的游离脂肪酸会涌向肝脏。由于低胰岛素阻断了脂肪储存通道，肝脏被迫全力氧化脂肪；临床试验表明，严重脂肪肝患者仅通过一周低碳饮食即可使肝脏脂肪减少约60%。肝脏超额燃烧脂肪生成的酮体（如BHB）能为大脑提供稳定燃料，消除血糖剧烈波动引发的甜食渴望。在女性周期中，卵泡期的高雌激素与低孕酮环境最具燃脂优势，入酮速度明显快于男性；黄体期孕酮上升伴随食欲增加，则需给予饮食弹性。 酮体也是衰竭心脏的优先燃料。2025年基于猪心模型的研究显示，主要酮体异构体L-BHB可充当信号分子，促使机体释放一氧化氮并扩张主动脉等大血管，在不增加心肌做功的情况下使心脏每搏输出量提升40%，显著降低血压。外源性酮体补充剂亦能在数分钟内提高血酮水平，帮助机体平稳度过低糖适应期。 GLP-1药物反思与代谢效率陷阱 (85:52) 针对司美格鲁肽等GLP-1减重药物，Bikman指出其虽通过将胃排空时间延缓至24小时来强效抑食，但追踪数据显示其效能随受体脱敏在24个月时会回归基线，且减重中有高达40%来自肌肉与骨密度流失；英美约70%的患者在两年内停药，极易导致脂肪反弹伴随永久性肌肉减少。Bikman主张采用90天低剂量微调循环，并在此窗口期配合低碳饮食指导以建立长期代谢习惯。 此外，Bikman警示应避免过量补充B族维生素造成的“代谢效率陷阱”。畜牧养殖中高剂量B族维生素可将饲料转化率大幅提高至2:1，过度代谢效率会使能量完全转化为储能，阻碍其以产热形式散失，现代过度强化的精制面粉可能在暗中助长肥胖。相反，无热量的稀有糖阿洛酮糖能在肠道内天然刺激内源性GLP-1释放，配合马黛茶与胶原蛋白肽，可作为温和管理食欲的天然替代路径。 昼夜节律、压力管理与肌酸神经支持 (59:29) 日常代谢节律直接影响胰岛素敏感性。早晨皮质醇升高会引发短暂的生理性胰岛素抵抗，此时适宜进行空腹运动以加速动员脂肪，并应避免高碳水早餐；晚间则需杜绝睡前加餐，以防夜间低血糖反跳激活交感神经并破坏深度睡眠。晚间饮酒虽助眠却严重破坏睡眠架构，次日早晨皮质醇激增又会迅速诱发胰岛素抵抗与暴食欲望。针对压力引发的代谢紊乱，南非醉茄等适应原与具备抗焦虑信号功能的BHB酮体可有效舒缓中枢压力。 补充剂方面，一水肌酸通过肌酸磷酸系统加速ATP再生成，不仅能提升肌肉力量达10%，更被证实能在睡眠剥夺与早期认知退化人群中维护脑力。维持肌肉推荐每日5克，提升大脑机能则建议10至15克；女性因阿尔茨海默病高发且无异常肌肥大风险，尤应重视肌酸摄入。长期临床数据显示肌酸导致的血肌酐升高仅为代谢副产物假象，对实质肾脏功能毫无损害。 关键代谢检测指标与生酮饮食禁忌 (65:01) Bikman强调，代谢监测应突破常规血糖与血脂的局限，将空腹胰岛素（健康理想值应低于7 μIU/mL）与HOMA-IR指数作为评估胰岛素抵抗的最前置指标，辅以CGM追踪隐藏的个人升糖食物。 然而，生酮饮食并非绝对安全。罕见胰腺神经内分泌肿瘤“胰岛素瘤”患者严禁生酮：该肿瘤会持续自主分泌高浓度胰岛素，若骤然停止碳水摄入，高胰岛素一方面强行将血液中微量葡萄糖推入组织，另一方面彻底封锁肝脏生成酮体的途径，使大脑同时断绝葡萄糖与酮体两种燃料，数小时内便会引发致死性重度低血糖昏迷。因此，低碳实践需以明确的自身生理评估为前提。 Bikman博士的论点为理解脂肪代谢提供了以激素为核心的生理学框架，颠覆了机械的热量收支说；但其提倡的极低碳水化合物干预、外源性酮体补充以及支持Warburg效应的癌症代谢假说，在主流临床医学中针对长期心血管硬终点及普适性仍存有学术争议与证据分歧，个体在实施时应警惕自身基础疾病并进行动态指标监测。

## Background 该视频由 YouTube 频道《The Diary Of A CEO》（主持人 Steven Bartlett）于 2026 年 1 月 8 日发布。节目邀请了知名代谢科学家与细胞生物学教授本杰明·比克曼博士（Dr. Benjamin Bikman），深入探讨生酮饮食、胰岛素抵抗、糖成瘾机制、卡路里计算迷思以及能够提前数年预测体重增加与代谢隐患的关键检测。 ## TL;DR 比克曼博士系统阐明了减脂与代谢健康的核心在于降低胰岛素水平而非单纯削减卡路里，并详细解析了低胰岛素如何迅速“抽干”肝脏脂肪并促使机体生成保护心脑血管的酮体。他深入剖析了外源性酮体、肌酸、阿洛酮糖及适应原草药的生理机制，并对长期滥用高剂量 GLP-1 药物导致的肌肉骨骼流失与受体耐受发出警示，提出了“微剂量结合低碳重塑”的应对方案。节目还分享了针对中年男性的睾酮管理、晨间极限制冷热交替方案、空腹胰岛素与 CGM 等精准检测指标，并在探讨癌症代谢本质之余，以对经文信仰与永恒家庭意义的深情阐释收尾。 ## Atmosphere & style 整场对话在严谨的分子生物学机理与真挚通俗的人性关怀之间达到了极佳的平衡，既有现场扎手指测血酮、误尝小苏打粉的轻松幽默与即兴互动，也有面对媒体审判与罕见病例警示时的严肃求真。比克曼博士学者风范十足却毫无架子，娓娓道来中充满对生命的敬畏；从硬核生化通路层层递进到尾声关于对抗虚无主义、信仰经文与神圣家庭的哲学独白，情绪弧线由理性求索逐渐升华为深沉温润的心灵共鸣，带给观众兼具科学力量与精神抚慰的沉浸体验。 ## Bulletin - [09:34](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=574s) 本杰明·比克曼博士指出，减重的核心生理机制在于通过压低胰岛素水平来缩小脂肪细胞，而非盲目进行卡路里限制；生酮状态下脂肪细胞代谢率可飙升至平时的3倍，多余热量还会以酮体形式随呼吸与尿液排出。 - [24:56](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1496s) 临床研究显示，即便总热量摄入相同，仅通过一周的生酮/超低碳水饮食即可让重度非酒精性脂肪肝患者的肝脏脂肪含量骤降约60%。 - [32:41](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1961s) 前沿心血管研究揭示，酮体异构体 L-BHB 可通过强效扩张主动脉等大血管显著降低心脏后负荷，使受损或衰竭心脏的射血分数提升达40%。 - [01:25:52](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5152s) 针对 GLP-1 减重药物（如 Ozempic），比克曼警示其减掉的体重中多达40%为包含肌肉与骨密度的瘦体重，且两年后大脑对甜食的渴求会完全反弹至用药前基线，因而应将其重新定义为短期戒断碳水成瘾的辅助工具而非终身依赖方案。 - [01:37:53](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5873s) 针对脑力与认知健康，肌酸不仅用于肌肉增肌，若以每日10至15克的更高剂量摄入可穿透血脑屏障充盈脑能量，显著改善缺觉状态下的认知功能并降低女性罹患阿尔茨海默病的神经退行风险。 ## Key takeaways - [05:40](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=340s) 胰岛素是支配全身细胞能量去向的终极代谢激素，高胰岛素会强制封锁能量进入脂肪与肝脏并压制机体代谢引擎；在完全缺乏胰岛素的情况下，人体绝对无法堆积脂肪。 - [11:38](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=698s) 单纯削减卡路里的节食方案会导致餐后血液总能量可用性断崖式下跌，大脑因燃料匮乏触发虚假的饥饿求救警报，迫使生理本能最终击溃减重意志力。 - [19:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1140s) 降低胰岛素可创造显著的代谢优势：脂肪细胞在低胰岛素驱动下分解游离脂肪酸输送至肝脏，肝脏疯狂燃烧多余脂肪并生成酮体，供大脑与心脏高效利用。 - [30:11](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1811s) 生酮状态能平稳血糖波动，切断葡萄糖激增与骤降带来的恶性循环，从神经层面上消除对高糖垃圾食物的情感渴求并有效干预暴食症。 - [41:56](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2516s) 外源性酮体（如1,3-丁二醇、酮酯、酮盐与游离酸）兼具即时代谢底物与强大信号分子的双重属性，可不依赖胰岛素直接穿透细胞膜供能，并刺激一氧化氮释放以舒张血管。 - [44:23](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2663s) 女性在卵泡期展现出极高的燃脂效率与生酮速度，而在黄体期孕酮飙升会带来自然的促饥饿信号，此时应适度宽容饮食节律而非硬性对抗本能；交叉干预实验同时证实生酮饮食并不会引发女性皮质醇异常升高。 - [50:59](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3059s) 建立健康的2026日间代谢节奏应当在早餐与午餐严格控制碳水化合物，午间补充充沛的优质蛋白质与健康脂肪以杜绝日落后的暴食反扑，同时彻底戒除深夜进食以防止激活交感神经破坏睡眠。 - [01:06:15](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3975s) 极低碳水生酮饮食存在绝对禁忌症：胰岛素瘤患者因体内胰岛素持续不受控高分泌，若贸然切断碳水摄入会导致血糖断崖式下跌且肝脏无法产生酮体，引发致命的低血糖昏迷。 - [01:10:47](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4247s) 癌症在代谢本质上极度依赖葡萄糖与谷氨酰胺，受损线粒体而非单纯细胞核突变是癌细胞生长的核心温床，通过生酮饮食切断糖原供应可为体内构筑不利于微小癌细胞滋生的代谢环境。 - [01:23:28](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5008s) 现代加工食品中疯狂添加的复合 B 族维生素会使细胞代谢能效异常推高至极致，正如养殖业通过维生素将饲料转化率提升三倍一样，反而会剥夺机体浪费多余热量的能力并催肥身体。 - [01:34:45](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5685s) 阿洛酮糖作为天然稀少糖不参与人体能量代谢，且能穿透抵达肠道深处强烈刺激内源性 GLP-1 分泌，可作为戒断合成药物或替代高糖调味的理想安全退路。 - [01:43:24](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6204s) 补充肌酸后尿液与血液中肌酐升高属于摄入代谢增加的正常生理现象，长达5年的大剂量追踪已证实其绝不损伤健康肾脏，所谓的“肌酸伤肾”纯属医学检测假象。 - [01:45:10](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6310s) 打破顽固脂肪堆积往往需要从微小但关键的恶习（如睡前饮酒）切入：酒精虽能催眠却会摧毁深睡眠并引发翌日皮质醇飙升与严重胰岛素抵抗，形成恶性发胖闭环。 - [01:52:37](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6757s) 常规体检中最致命的漏洞是缺失“空腹胰岛素”检测，理想的空腹胰岛素应维持在 7 μU/mL 以下；结合 CGM 动态血糖监测能够比传统指标提前数年捕捉到潜在的代谢损伤与胰岛素抵抗。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=0s) 减重迷思与胰岛素的核心地位 关于减重目标，最普遍的误区之一就是认为“必须削减卡路里才能达成目标”。卡路里固然有其相关性，但绝非最决定性的因素。作为全球领先的代谢与脂肪细胞科学家，本杰明·比克曼博士（Dr. Benjamin Bikman）重返节目，旨在揭开围绕减重的种种迷思，并深入探讨一种特殊激素对体重、大脑和心理健康的深远影响。比克曼博士指出，尽管作为代谢科学家他并不认为减重只有一条唯一的道路，但生酮饮食（ketogenic diet）绝对是“最实用、最简单明了的策略”。 生酮饮食之所以效果显著，根本原因在于一旦砍掉碳水化合物，体内的胰岛素水平就会迅速下降。胰岛素是“统领一切的终极代谢激素”（the one metabolic hormone to rule them all），它向全身每一个细胞发号施令，指示细胞该如何处置能量。由于胰岛素的本能是极其顽固地储存能量，它会直接命令热量被打包封存进脂肪或肝脏组织中，使人变胖。与此相对，体内产生的酮体则是大脑最青睐的首选燃料（preferred fuel），能够帮助控制焦虑、改善抑郁情绪、提升注意力。由于酮体的益处极其广泛，甚至催生了让人可以直接饮用的外源性酮体（exogenous ketones）产品。主持人斯蒂芬·巴特利特（Steven Bartlett）拿起桌上摆放的各品牌外源性酮体样品尝试了一口，当场被刺激的味道呛得倒吸冷气，忍不住吐槽：“这绝对是道具吧，喝起来简直就像漂白水一样！” 在正式切入2026年健康规划之前，主持人特别提醒听众，很多长期收听节目的老朋友常常忘记点击订阅，希望大家动动手指核对订阅状态，这也是让节目能够持续高质量做下去的最大免费支持。 ### [02:19](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=139s) 迎接2026：冬季代谢节律与“有策略地放纵” 每到岁末年初，大众往往会集中审视自己的健康状况与饮食习惯，希望在2026年彻底戒掉不良嗜好，重新梳理与糖分、碳水化合物的关系，并改善胰岛素抵抗（insulin resistance）。比克曼博士强调，选在这个时间节点展开对话意义极其重大，因为在北美等地区，人体的体重增长和胰岛素抵抗呈现出非常明显的季节性节律：在冬季月份，人们不仅更容易长胖，体内胰岛素抵抗的程度也会显著升高。 这种生理机制宛如冬眠的熊——熊在进入冬眠期时，胰岛素抵抗程度会剧烈飙升；而人类虽然是非冬眠哺乳动物，体内却依旧残留着这种机制的微妙回响。在冬季，人体生理上更容易承受不良饮食习惯所带来的恶果，偏偏此时又逢各大节假日，人们摄入劣质饮食的概率大大增加。对此，比克曼博士开出的核心处方是“明智地规划你的放纵”（structure your indulgences）： - **正视食物的成瘾性**：面对美味且极易上瘾的精制淀粉与糖分，绝不能盲目依赖自身的“饮食直觉”，因为诱惑常常会超出个人的意志力极限。 - **划定明确的放纵窗口**：给自己设定清晰的特定时间段（例如仅限今天或固定的这一到两天允许享用甜点美食），窗口一过立刻停止。 - **引入外部监督者**：向家人或伴侣坦诚自己的健康目标（如“我不想重蹈去年的覆辙，让体重反弹、加剧胰岛素抵抗”），请求对方充当“守望者”（watchman），在放纵期结束后（例如周一）提醒自己严格回归正轨。 现代饮食结构最大的弊端正是永无休止的碳水化合物摄入。碳水化合物是人类最难自控的一类宏量营养素，且现代工业加工后的摄入形式带来的危害最为灾难性。如果任凭感觉随性而吃，人很容易陷入进食高碳水后昏沉困倦的“碳水昏迷”（carb-induced coma）状态中难以自拔。 ### [05:40](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=340s) 告别卡路里迷信：食物热效应与胰岛素对代谢的压制 主持人斯蒂芬分享了一项针对数千名听众的调查结果。在大家为2026年制定的饮食计划优先级中，高居榜首的是生酮（keto），紧随其后的是控糖（cutting sugar）、减重、断食、增加蛋白质、全食物（whole foods）、低碳水，而“卡路里控制”出人意料地排在了最后一名。比克曼博士对此感到无比振奋，他认为这标志着公众认知迎来了历史性的拐点——在过去长达60多年的时间里，营养学界唯一的教条就是“少吃多动”（eat less, exercise more），这完全是一种纯粹的热力学与“卡路里中心主义”范式。 然而，人体的极端复杂性根本无法简单套用卡路里公式。人体在进食后会出现“食物热效应”（thermic effect of food），消化食物的行为本身就会调动人体的代谢引擎，使代谢率出现上升。比克曼博士在此澄清了大众对“代谢”一词的普遍误解：从科学本质来看，代谢并不神秘，它既不多也不少，正是“体内正在发生的所有化学反应的总和”，涵盖了维持生命、神经元放电、肌肉收缩活动等一切生理过程。 ```mermaid flowchart TD accTitle: 等热量摄入下不同宏量营养素对代谢率的影响 accDescr: 对比高碳水低脂与低碳水高脂在相同热量和相同蛋白质条件下的体内代谢分歧 subgraph Intake ["等热量输入 (Isocaloric Meals)"] direction TB M1["餐食 A: 高碳水化合物 + 低脂肪"] M2["餐食 B: 低碳水化合物 + 高脂肪"] Note["控制变量: 总卡路里相同、蛋白质含量完全一致"] end subgraph HormonalResponse ["激素调节机制"] direction TB H1["刺激大量分泌: 胰岛素 (Insulin) 飙升"] H2["保持低胰岛素水平"] end subgraph MetabolicOutcome ["代谢速率与能量去向"] direction TB O1["强制细胞封存能量<br/>降低机体代谢引擎运转速率<br/>餐后数小时代谢率相对低下"] O2["释放能量消耗潜力<br/>餐后数小时维持显著偏高的代谢率<br/>更易缩小脂肪细胞"] end M1 --> H1 --> O1 M2 --> H2 --> O2 ``` 临床研究证实，即便给两组受试者提供热量完全一致（isocaloric）、蛋白质含量也相同的两餐： - **低碳水、高脂肪组**：在餐后数小时内所展现出的代谢率，显著高于进食等热量高碳水组。 - **高碳水、低脂肪组**：由于刺激了大量胰岛素分泌，其代谢率受到抑制。 许多受过高等教育的临床医生往往片面地以为胰岛素仅仅是用来调节血糖的，但调控血糖只不过是因为技术上容易通过扎手指或佩戴连续血糖仪测出来而已。实际上，从大脑神经细胞到骨骼细胞，从肝脏到肺部细胞，胰岛素是向全身每一个细胞直接下达能量处置指令的统帅。当胰岛素执意要将能量封存入库时，它甚至会主动拖慢全身的代谢引擎以减少消耗。因此，公众不再将卡路里控制奉为圭臬，标志着基于更严谨、更健全的代谢科学常识正在深入人心。 ### [09:34](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=574s) 减脂的本质：缩小脂肪细胞，而非盲目控制热量 大众对于营养的关注正发生结构性转变：越来越多的人开始重视宏量营养素的配比——尤其是碳水化合物与脂肪的摄入控制，而不再仅仅盯着卡路里数字。主持人 Steven 谈及自己的哥哥曾私下联系 Bikman 博士寻求健康建议。Bikman 博士回忆道，Steven 的哥哥是一位人到中年的父亲，迫切希望改善代谢、保持健康并延长寿命。大多数人在制定减重目标时，往往只盯着体重秤上的数字，潜意识里认为“要达成目标就必须挨饿削减热量”。然而，减脂的真正生理机制在于“缩小脂肪细胞”，而不是消灭脂肪细胞。抽脂手术（Liposuction）就是一个强有力的反例：即便通过手术抽取出 20 磅纯脂肪，体检报告中的各项代谢健康指标却毫无改善；如果患者术前患有糖尿病，术后依然病况如故。 仅靠压制卡路里来减重的最大弊端在于，这种策略直接激发了人类最难克服的生理本能——饥饿感。美国著名真人秀节目《超级减肥王》（The Biggest Loser）直观展示了卡路里剥夺疗法的结局：参赛者虽然短期内减掉了惊人的体重，但随后无一例外全部复胖，最终淡出公众视野。Bikman 博士指出，如果减肥方案只削减热量而不解决“胰岛素”这一核心变量，人注定会时刻处于极度饥饿中，最终导致意志力彻底崩溃。 ```mermaid flowchart TD accTitle: 传统节食与代谢调控对比 accDescr: 对比传统卡路里剥夺与以降低胰岛素为核心的代谢调控路径 subgraph 失败路径["传统卡路里剥夺路径"] A["极端限制卡路里"] --> B["顽固饥饿感爆发"] B --> C["基础代谢崩溃与意志力耗尽"] C --> D["体重迅速反弹复胖"] end subgraph 成功路径["胰岛素调控路径"] E["限制碳水化合物"] --> F["降低胰岛素水平"] F --> G["脂肪细胞解锁并释放能量"] G --> H["自发产生酮体并稳定供能"] H --> I["饥饿感自然消失并缩减脂肪"] end ``` --- ### [11:38](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=698s) 能量可用性暴跌与大脑的“饥饿警报” 哈佛大学的 David Ludwig 博士（Bikman 博士的挚友与科研合作者）曾发表过一项极具说服力的等热量对照研究。研究人员对比了两组热量完全相同的进餐方案，并在餐后对受试者血液中所有的热量分子进行全维度监测——包括葡萄糖、游离脂肪酸、乳酸以及酮体（如 β-羟基丁酸，BHB），以此评估血液中的“总能量可用性”（Total Energy Availability）。实验结果表明，在摄入高升糖、大幅刺激胰岛素分泌的餐食后，血液中的总能量可用性竟然断崖式下跌。 其背后的机制在于：高水平的胰岛素像强硬的搬运工，迫使血液中刚吸收的能量迅速撤出循环系统，并封锁进脂肪细胞与肝脏中。然而，人体中代谢率极高的大脑自身几乎没有能量储存空间，既无法利用庞大的外周脂肪储备，也无法直接调用肝糖原。大脑高度依赖血液循环中即时输送的葡萄糖和酮体。当高胰岛素将血糖快速压低、同时完全切断肝脏生成酮体的能力时，大脑赖以生存的两大燃料供应瞬间短缺，从而触发轻度认知障碍（脑雾），并迅速拉响进食警报。因此，高碳水早餐的受试者在餐后一至两个小时内就会产生强烈的饥饿感。即便身上堆积着数以万计甚至数百万卡路里的脂肪储备，大脑却因为无法获取血流中的燃料，发出“我在挨饿”的虚假求救信号。 - **能量禁锢效应**：频繁刺激胰岛素会导致能量单向流向脂肪组织储存，剥夺了循环系统对重要脏器的能量供应。 - **大脑优先燃料**：酮体是大脑极度偏好的清洁燃料；在酮体充裕或血糖平稳时，下丘脑会感知到充足的能量丰度，自动关闭饥饿中枢。 - **等热量差异**：相同的总热量摄入，高碳水饮食相比低碳水饮食会显著提前并放大下一次饥饿感。 --- ### [14:44](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=884s) 胰岛素的绝对支配力与“一型糖尿病减重陷阱” Bikman 博士以罕见的确定性语气指出：人体内即便拥有所有其他正常激素、即便每天摄入成千上万的高额卡路里，只要在体内完全抹去胰岛素这一种激素，这个人就绝对不可能变胖。作为追求严谨克制的科学家，他强调在这一代谢法则上毫无夸大成分，这在一型糖尿病（Type 1 Diabetes）患者身上得到了极其残酷却清晰的印证。 在一型糖尿病未被确诊和治疗的阶段，患者体内无法分泌胰岛素，无论他们吃下多少高热量食物，体重都会断崖式下跌。古代医学甚至曾误以为患者体内的大量排尿（Diabetes 原意即为多尿）是身体的骨肉与脂肪正在化为液体排出体外。在现实中，部分年轻女性患者在确诊前虽然身体极度虚弱，但因不必节食就能维持纤细体型而产生扭曲的满足感。然而，一旦她们住院开始接受胰岛素治疗，即便摄入的食物变少，脂肪也会在几天内迅速堆积，甚至短短数天内体重就能暴增 10 到 15 磅，导致出院时原本的衣服完全无法穿下。这种现象催生了一种危险的进食障碍行为——部分一型糖尿病患者为了在节日大吃大喝的同时保持消瘦，会故意减少胰岛素注射剂量。这种以牺牲代谢生命线为代价的极端行为，反向证明了胰岛素对于脂肪储存具有决定性的生理主导权。 - **胰岛素与体重的开关法则**：缺乏胰岛素，身体丧失将能量存入脂肪细胞的能力；胰岛素升高，脂肪细胞被迫膨胀。 - **一型糖尿病患者的病理体重反弹**：开始注射外源性胰岛素后，即便热量摄入减少，机体仍会在极短时间内迅速积累纯脂肪组织。 --- ### [17:46](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1066s) 开启减脂的第一步：以控胰岛素替代忍饥挨饿 基于这一内分泌底层机制，Bikman 博士向 Steven 的哥哥以及所有希望健康减重的人提出了明确建议：减脂旅程的第一步绝不应该是限制卡路里，而必须是“降低胰岛素”。单纯计算卡路里的节食方案必然伴随着持续的神经性饥饿，最终不可避免地被生理本能所击溃。相反，将目标设定为压低胰岛素水平，可以彻底绕过这种对抗天性的饥饿折磨。 在具体执行上，由于优质蛋白质和天然脂肪对胰岛素分泌的刺激微乎其微，践行者可以在感到饥饿时放心享用富含蛋白质与健康脂肪的食物，吃到饱足为止；在不饿的时候则自然停食，无需刻意承受热量剥夺的痛苦。只需严格控制精制碳水化合物，合理摄入完整的全蔬菜与水果，就能在压低胰岛素的同时启动体脂燃烧。Steven 证实了这一策略的成效：他的哥哥在听取了博士的建议后回电反馈，他在完全没有忍受痛苦饥饿感的情况下，轻轻松松自然减掉了大约 15 磅体重。 - **饱和摄入原则**：饥饿时补充优质蛋白质和脂肪，无需计算卡路里上限，因为二者几乎不引发胰岛素激增。 - **无痛执行逻辑**：控制精制碳水并选择天然完整果蔬，从源头压低基础胰岛素水平，使体内脂肪能够源源不断地转化为供能酮体，自然终结对零食和甜食的渴求。 ### [19:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1140s) 减重的“代谢优势”与被呼出的热量 史蒂文（Steven Bartlett）和本杰明·比克曼博士（Dr. Benjamin Bikman）聊起一位共同认识的朋友。这位朋友不知通过什么门路要到了比克曼的联系方式，并在发给史蒂文的 WhatsApp 消息中兴奋地表示自己正在和比克曼博士交流。史蒂文惊叹道，这位朋友在调整饮食后体重骤降、整个人判若两人。比克曼则风趣地打趣说，对方本来底子就帅，现在肯定更英俊了，史蒂文笑着接话“这就是基因的力量”。 随后，史蒂文念起了上一期节目下方一条点赞极高的观众留言：这位网友在68天前处于重度肥胖状态，体重高达280磅且患有前期糖尿病；在这68天里，他彻底戒掉了糖精和精制面粉，将每日摄入控制在约1800卡路里，采取“高蛋白、高脂肪、低碳水”的饮食方案，如今血糖已完全恢复正常。比克曼对这一惊人变化赞叹不已，但他同时也严谨地澄清，自己绝非主张“只有吃肉和蛋这一种减肥方法”。他表示，即便纯植物饮食也能瘦身（尽管他长期来看对其营养结构存疑），因为卡路里确实有其物理法则；但一味压低热量而忽视激素是极其艰难且难以持久的策略。 比克曼强调，降低胰岛素能带来显著的“代谢优势”。比克曼的实验室曾发表过一项重磅研究，涵盖了培养皿脂肪细胞、动物模型以及对人类受试者进行腹部脂肪活检的多层验证。实验结果表明：当人体进入生酮状态、血酮流经脂肪组织时，脂肪细胞自身的代谢率会直接飙升至平时的3倍。此外，酮体本身具有与葡萄糖相似的能量密度，处于生酮状态下的人会通过呼吸和尿液将未利用的酮体直接排出体外。“在极低的胰岛素状态下，身体的环境与脂肪储存背道而驰，以至于机体开始名副其实地‘浪费能量’——你呼出的每一次气息中携带的酮体，都是正在离开你身体的热量。” - **临床与实验室三重验证**：体外脂肪细胞培养、动物实验模型、人类腹部皮下脂肪活检均证实，生酮状态下脂肪组织代谢率提升整整3倍。 - **热量“浪费”通道**：降低胰岛素不仅提高了静息代谢，未燃烧的酮体还会通过肺部呼出和尿液排出，无需运动即直接释放多余热量。 --- ### [22:24](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1344s) 究竟什么是酮体：从脂肪细胞到肝脏的分解代谢 谈到新年规划时，史蒂文指出“生酮（Keto）”和“酮体（Ketones）”在观众希望了解的健康改变清单上高居榜首，他希望比克曼能为从未接触过该概念的普通人拆解其本质。比克曼感叹道，酮体在过去几十年来可以说是人体内被误解最深的分子之一，如今看到相关研究迎来爆发式增长，他感到无比兴奋。简而言之，酮体是人体深度燃烧脂肪时由肝脏生产出来的副产物，而生成酮体（Ketogenesis）的绝对前提是——**胰岛素必须处于极低水平**。 ```mermaid flowchart TD accTitle: 酮体生成生理通路 accDescr: 低胰岛素状态促使脂肪细胞进行脂肪分解，释放的脂肪酸进入肝脏转化为酮体供大脑使用。 subgraph FatTissue ["脂肪细胞 (低胰岛素驱动)"] A["三酸甘油酯储存"] --> B["脂肪分解 (Lipolysis)"] B --> C["释放游离脂肪酸"] end subgraph Liver ["肝脏代谢中心"] C --> D["输入脂肪酸"] D --> E{"胰岛素状态"} E -- "低胰岛素: 无法储存" --> F["超量脂肪燃烧"] F --> G["生成酮体 (Ketones)"] end subgraph Utilization ["能量输送"] G --> H["大脑跨越血脑屏障供能"] G --> I["随呼吸/尿液排出 (能量浪费)"] end ``` 人体产生酮体的链式反应始于脂肪细胞，随后波及肝脏。在低胰岛素状态下，脂肪细胞开始分解其储存的三酸甘油酯，这一生化过程被称为“脂肪分解（Lipolysis）”。这些从皮下脂肪释出的游离脂肪酸迅速涌入血液并流向肝脏。比克曼解释，普通人摄入一顿典型的含碳水午餐后，胰岛素会骤升并抑制脂肪分解；只有在停止进食约16小时后，体内胰岛素降得足够低，机体才真正全面切换至脂肪燃烧模式，肝脏才会开始批量制造酮体。 --- ### [24:56](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1496s) 肝脏的抉择：为何低胰岛素能在一周内“抽干”肝脏脂肪 比克曼指着现场的人体解剖模型生动地解释，人体躯干外层那些可以用手捏起、摇晃的肉，正是皮下脂肪。这种脂肪在低胰岛素状态下能被极其迅速地动员，以最快速度流向肝脏。比克曼戏称肝脏是“营养代谢界的足球妈妈（Soccer Mom）”，因为它全知全能，无论是乳酸、葡萄糖、脂肪还是酮体，它都能妥善处理安排。 当大量脂肪涌入肝脏时，肝脏面前只有两条路：**储存脂肪**，或者**燃烧脂肪**。而决定走哪条路的唯一指挥官正是胰岛素。如果胰岛素水平被压低，肝脏就完全丧失了储存脂肪的生化条件，它别无选择，只能将脂肪彻底燃烧。比克曼列举了一项针对严重非酒精性脂肪肝患者的临床研究：仅仅通过为期一周的生酮/超低碳水饮食，在摄入相同卡路里的前提下，超声波检测显示患者的肝脏脂肪含量骤降了约60%，效果远超高碳水对照组，再次证明了激素信号在脂肪调控中凌驾于单纯卡路里数字之上。 随着肝脏疯狂燃烧脂肪，其内部线粒体产生的能量远远超过了肝细胞自身的代谢需求。比克曼幽默地拟人化道：“肝脏这时候就像在自言自语：‘哎呀，我烧掉的能量我自己根本用不完，大脑那边现在怎么样了？’”由于大脑有血脑屏障且神经元无法直接利用游离脂肪酸，肝脏便将这些过剩的脂肪转化为小分子酮体打包装箱送入血流，作为无私分享给大脑的高效“清洁燃料”。 - **脂肪肝逆转实验**：确诊脂肪肝的患者在热量相同的情况下，仅仅改采用生酮/低碳水饮食一周，肝脏脂肪便快速消退高达60%。 - **供能分工机制**：游离脂肪酸分子无法直接供给大脑，肝脏超负荷燃烧脂肪后生成的酮体正是大脑最偏爱的备用能量源。 --- ### [27:02](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1622s) 针对生酮饮食“不可持续”的反驳与大脑神经营养 面对外界常有的反驳声——“生酮饮食根本无法长期坚持，是不可持续的”，比克曼作出了直接回应。他坦言，所谓的“不可持续”标签其实可以贴在世上任何一种节食疗法上，尤其是那些要求挨饿的低脂低卡饮食，人们最终毫无例外都会因为难以忍受饥饿而放弃，“所有饮食法在你不去执行的那一刻起，都会失去效果，这是一条普适法则。”而生酮饮食的最大优势在于它建立在饱腹感之上，而非用意志力对抗饥饿，因此完全具备长期执行的生理基础。 比克曼指出，生酮饮食不仅可以长年坚持，甚至有人一生都在严格践行。例如在临床神经医学中，为了控制难治性癫痫或反复发作的顽固性偏头痛，许多患者从童年起就终身保持生酮状态。这是因为在中枢神经系统中，大脑组织极度渴望并受益于酮体提供的能量代谢支持。 不仅是癫痫，比克曼直言，面对各类慢性脑部疾病，你几乎可以“闭着眼睛往列表上扔飞镖”，都能找到生酮饮食带来临床改善的有力证据：从精神分裂症、双相情感障碍、重度抑郁症等精神科疾患，到阿尔茨海默病等认知障碍与痴呆症，乃至多发性硬化症（MS）等神经退行性病变。人类大脑与整个中枢神经系统在拥有充足酮体供应的环境下表现出极强的修复与活力，这也正是代谢疗法在神经领域引人瞩目的关键所在。 ### [28:43](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1723s) 饥饿感是减重的最大阻碍：生酮饮食如何让人摆脱意志力对抗 Steven Bartlett 展示了一位在上一期播客下方留言的听众评论。这位名叫 Shanti 的网友分享道，自己从 2025 年 1 月 2 日开始人生的第一次生酮饮食，截至 2 月 8 日（短短 35 天内），体重就减轻了 8 公斤（约 17.5 磅）。他将每日碳水化合物严格控制在 20 克以内，不仅深爱目前的食物选择，更惊叹自己"自青少年时期以来从没感觉这么好过"，目前正信心满满地朝着再减 15 公斤（约 37 磅）的目标迈进。 Benjamin Bikman 博士对此赞叹不已，并指出虽然他和 Steven 都不会宣称生酮是"唯一的减重途径"，但它绝对是目前最实用、最简单的方案。绝大多数传统减重策略注定失败的根本原因，在于它们迫使减重者与自己的本能对抗，而"饥饿永远是赢家"（hunger always wins）。如果减重的旅程是一场消耗意志力的漫长徒步，持续相伴的饥饿感就像拖在身后沉重的行李和铁链，最终必定会压垮减重者，使人无法坚持到底。 - 听众 Shanti 的生酮成果：35 天减重 8 公斤（17.5 磅），目标再减 15 公斤（总计约 50 磅）。 - 碳水控制标准：每日净碳水摄入不超过 20 克。 - 减重哲学的核心逻辑：必须建立一种不以持续饥饿为代价的饮食机制，否则生理本能迟早会击溃意志力。 --- ### [30:11](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1811s) 抚平大脑的能量过山车：为何生酮能戒除甜食渴求与暴食 很多人的直觉认为，一旦被剥夺了糖分摄入，人对甜食的渴求反而会更加狂热。Steven Bartlett 分享了自己首次尝试低碳水/生酮饮食时的奇妙体验：当时他走在开普敦一家商场里，路过以往只要看一眼就会垂涎欲滴的肉桂卷（cinnamon rolls）摊位。由于已经断糖数周，他抱着好奇的心态走上前去观察自己的反应，结果震惊地发现，自己内心那种强烈的购买冲动和情感渴望彻底消失了，整个人只感到一种完全平静的冷漠，"就像只是看了一眼，然后耸了耸肩走开"。 Bikman 博士解释称，随着人体酮体研究的深入，已有正式发表的病例报告证明生酮饮食能够有效干预暴食症和进食障碍（eating disorders）。当大脑能够稳定获得酮体滋养时，便会对垃圾食物产生一种理性的"冷漠感"。这背后关键的生理机制在于摆脱了血糖过山车（glucose roller coaster）： ```mermaid flowchart TD accTitle: 血糖波动与酮体供能对大脑状态的影响对比 accDescr: 对比高碳水引发的血糖剧烈波动与生酮饮食带来的平稳酮体供能 subgraph HighCarb ["高碳水饮食循环"] A["进食高碳水"] --> B["血糖飙升\n(蛋白质/脂质糖基化损伤)"] B --> C["胰岛素激增 / 血糖骤降"] C --> D["大脑能量匮乏\n触发强烈暴食渴望与进食冲动"] D --> A end subgraph KetoState ["生酮平稳状态"] E["低碳水摄入 / 产生酮体"] --> F["酮体稳定持续穿透血脑屏障"] F --> G["大脑能量充沛"] G --> H["向身体传递充足信号\n零饥饿感 / 轻松抵制甜食诱惑"] end ``` 持续的高血糖不仅会引发体内蛋白质和脂肪的糖基化反应（glycation），破坏其生物结构与功能；更为恶劣的是血糖大幅波动对大脑造成的双重折磨——先是强行灌注葡萄糖，随后又因断崖式下跌而剥夺能量，宛如对大脑的"生理虐待"。而在生酮状态下，能量供应平稳持久，大脑感到物资充裕，自然能从容向身体发出指令："我们不需要那些垃圾，能量很充足。" --- ### [32:41](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1961s) 酮体对心脏的震撼益处：L-BHB 与射血分数提升 40% 在讨论了大脑对酮体的依赖后，Steven 追问酮体对心脏的影响。Bikman 博士明确指出，如果说大脑是人体中从酮体获益最大的头号组织，那么心脏绝对紧随其后名列第二。他特别提到了加拿大阿尔伯塔大学（University of Alberta）Gary Lopaschuk 教授及其团队的研究成果：当患者发生心力衰竭时，心肌收缩泵血变得极其吃力，此时受损的心脏会主动将燃料偏好转向酮体，以此来恢复和改善心肌功能。 肝脏在合成主要酮体——β-羟基丁酸（beta-hydroxybutyrate, BHB）时，会产生两种互为镜像异构体的分子：D-BHB 与 L-BHB。过往认知主要集中在作为心肌与大脑代谢底物的 D-BHB 上，但 2025 年发表的一项重磅研究利用与人类心血管解剖极其相似的猪心模型，揭示了 L-BHB 的惊人药理作用： - **射血分数暴增 40%**：向心血管系统灌流 L-BHB 后，左心室每次搏动泵出的血液量（射血分数）显著提高了 40%。 - **核心机制——大血管舒张**：这种射血分数的提升并非强行逼迫衰竭的心脏加重负荷做功，而是因为包括主动脉（aorta）在内的主干大血管急剧扩张，后负荷阻力大幅降低，使得心脏能够以极高的效率泵出更多血液。 Bikman 博士随之分享了一段个人的实测轶事：他自认属于高焦虑、高负荷运转且睡眠不太好的类型，有一次在牙医诊所测量血压时，赫然发现自己的血压飙升到了 139/90+ mmHg，随后几天连续复测依然居高不下。考虑到年龄增长的风险，他根据该项新论文展开了一场"自身 N=1 实验"，口服了数克 L-BHB。结果在短短约一小时内，他的血压就平稳降回了 110/70 mmHg 的理想水平。这正是因为外周与大动脉血管舒张后，管径变宽直接带来了血压骤降与心脏排血减负的效果。 --- ### [37:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2220s) 外源性酮体的新兴市场与连续酮体监测（CKM） 随着酮体在代谢、心脑血管乃至神经认知层面的深远效益被持续证实，摄入酮体已不再仅仅局限于依靠肝脏自主合成的内源性生酮途径（endogenous ketogenesis）。大量创新企业和科研机构开发出了各种形式的外源性酮体（exogenous ketones），让人无需经历严苛的生酮饮食断碳过程，就能直接通过饮用或补充摄取 D-BHB 或 L-BHB，快速拉升血酮浓度。 对话中，Steven Bartlett 笑着指着演播室另一侧的厨房橱柜说，如果打开柜子，里面大概堆着上百件各类外源性酮体产品。Steven 随手掏出平时扎手指测血酮的便携式检测仪，Bikman 博士则惊喜地告诉他，监测技术如今已经迎来了重大飞跃——与风靡全球的动态血糖仪（CGM）类似，欧洲等地目前已经上市了可贴在手臂上的动态连续酮体监测仪（Continuous Ketone Monitors, CKM），无需反复刺破指尖采血，就能实时连续追踪血液中酮体浓度的动态变化。 ### [38:20](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2300s) 连续血酮监测仪与外源性酮体的四种形态 当被问及某种前沿的血酮监测设备时，本杰明·比克曼（Dr. Benjamin Bikman）博士建议史蒂文·巴特利特（Steven Bartlett）下次去英国时不妨买来试试。这种设备目前尚未获得美国 FDA 批准，是由一家德国公司（SiBio）研发的连续血酮监测仪（CKM）。使用者只需将其贴在手臂上，就能在手机上实时查看连续动态血酮数据。史蒂文兴奋地表示自己一定要尽快入手，但眼下他日常还是靠一台小巧的手持血酮仪，通过每天扎手指测血来确认自己是否进入生酮状态——他特别声明自己与该检测仪品牌没有任何利益关联。 史蒂文随后在演播室桌上拿出了几款不同的外源性酮体（Exogenous Ketones）产品，包括酮盐等不同品牌。比克曼博士借此机会详细拆解了外源性酮体的分子形态。他指出，目前市面上的外源性酮体主要分为三到四种形式： ```mermaid flowchart TD accTitle: 外源性酮体的主要形态分类 accDescr: 流程图展示了酮体前体、酮酯、酮盐及游离酮酸四种形态及其转化代谢路径 subgraph Precursors["前体与化合物形态"] A["1,3-丁二醇<br/>（如 Ketone-IQ 前体）"] -->|"经肝脏酶促代谢"| D["游离 BHB<br/>（β-羟基丁酸）"] B["酮酯 (Ketone Ester)<br/>（BHB 与 1,3-丁二醇通过酯键结合）"] -->|"消化酶切断酯键"| D end subgraph DirectKetones["直接供应形态"] C1["BHB 盐 (Ketone Salts)<br/>（结合钠/钾/钙电解质）"] -->|"解离释放"| D C2["游离 BHB 酸 (BHB Acid)<br/>（纯酸形式，无电解质）"] -->|"直接吸收"| D end D --> E["进入全身循环：作为能源与信号分子"] ``` - **酮体前体（1,3-丁二醇，1,3-Butanediol）**：例如 Ketone-IQ。它本身不是酮体，而是一种醇类分子前体，摄入后通过门静脉进入肝脏，肝脏会将其大量代谢转化为人体主要的活性酮体——β-羟基丁酸（BHB）。 - **酮酯（Ketone Ester）**：由一个真正的纯 BHB 分子与一个 1,3-丁二醇分子通过化学酯键结合而成。摄入后，胃肠道内的消化酶会切断酯键，同时释放出一份直接生效的 BHB 和一份需要肝脏进一步转化的 1,3-丁二醇。 - **BHB 盐（Ketone Salts）**：纯 BHB 分子与钠、钙或钾等矿物质电解质结合的化合物，市面上可以买到 D 型或 L 型光学异构体。 - **游离 BHB 酸（BHB Acid）**：不绑定任何电解质矿物质的纯酸形式。比克曼博士提到自己此前通过直接注射 L-BHB 游离酸成功舒张血管、降低血压，这种形态同样存在 D 型与 L 型两种选择。 ### [40:26](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2426s) 现场实测：饮用酮体前体后的体内代谢反应 史蒂文在现场当场喝下了一份 Ketone-IQ 外源酮饮品。比克曼博士笑着提醒，1,3-丁二醇具有独特的辛辣刺激感（"kick"），喝下去会有种类似烈酒的微灼感，因为它在化学结构上属于醇类。史蒂文坦率地承认并披露自己是该公司的早期投资人，但他强调今天桌上特意准备了多个不同品牌的竞品以保持客观。为了验证效果，史蒂文拿起采血针扎破手指取血，将其涂在感应试纸上，现场测得当前的基准血酮读数为 0.3 mmol/L。两人决定在接下来的 10 到 20 分钟内复测，观察血酮是否会迅速飙升。 比克曼博士深入讲解了这剂饮品进入身体后的全过程：1,3-丁二醇分子首先从胃肠道黏膜吸收进入毛细血管网，顺着门静脉血流直接运抵肝脏。肝细胞摄入该分子后，通过酶系统重新排列其化学键，将其大量重构并转化为纯正的 β-羟基丁酸（BHB），随后将活性的 BHB 泵入体循环中。在短短 5 到 10 分钟后，史蒂文再次扎针检测，仪器显示他的血酮水平已经从 0.3 mmol/L 攀升到了 0.5 mmol/L，并且随着肝脏的持续转化仍在不断上升。 ### [41:56](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2516s) 酮体的双重身份：无障碍细胞燃料与强效信号分子 比克曼博士着重强调了一个极易被公众忽视的关键科学事实：循环在血液中的 BHB 既是超级能源，更是一种强大的**信号分子（Signaling Molecule）**。 在能量层面，除了完全没有线粒体的成熟红细胞以外，人体内几乎每一个拥有线粒体的细胞——从脑细胞到肌肉再到心肌——都能够且非常乐意抓取 BHB 作为燃料燃烧。与葡萄糖相比，酮体具有独特的代谢通道特权： - **葡萄糖的门禁限制**：在肌肉、脂肪甚至心肌等高耗能组织中，葡萄糖不能自由扩散进入细胞。它必须依赖胰岛素的“护送”与批准。一旦机体存在胰岛素抵抗，或者胰岛素水平不足，葡萄糖就会被拒之门外。 - **酮体的通行自由**：BHB 的跨膜运输完全不需要胰岛素的许可或调节。只要细胞内存在线粒体，酮体就可以直接穿透细胞膜被吞噬氧化，迅速为细胞注入纯净能量。 在信号层面，BHB 表现出类似激素的调节特性。细胞表面分布着能够特异性感知 BHB 的受体蛋白，当 BHB 与受体结合时，会触发下游的细胞级联指令。 - 比克曼博士以血管健康为例指出，游离的 L-BHB 能够作为信号分子直接刺激血管内皮细胞，大幅上调一氧化氮（Nitric Oxide, NO）的合成与释放。一氧化氮是机体内最关键的强效血管舒张剂。 - 他幽默地提到，许多健身爱好者以及患有勃起功能障碍的男性往往依赖 Cialis（希爱力 / 他达拉非）等药物来促进一氧化氮生成、增加充血和血流表现；而 L-BHB 未来很有可能成为一种完全没有此类药物副作用的天然靶向替代方案。 ### [44:23](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2663s) 生酮饮食的性别差异：女性卵巢周期的“动态交响乐” 史蒂文将话题引向一个颇具争议的热点：许多专家认为生酮饮食对男性极其有效，但对女性可能存在复杂的内分泌影响，甚至有专家在先前的节目中强调女性绝不能简单照搬男性的生酮方案。比克曼博士对此表示完全理解与尊重，并高度赞同“女性绝不是缩小版的男性”（"Women are not just small men"）这一医学前沿共识。他指出，两性在代谢上确实存在本质区别，其根源在于女性独有的内分泌节律与生育使命。 比克曼用了一个生动的比喻来形容两性的生殖内分泌系统：男性的激素节律就像简单的“理发店四重唱”（Barbershop Quartet），旋律动听但结构极其单一；而女性的荷尔蒙周期则如同一支“200人编制的庞大交响乐团”，充满戏剧性的动态起伏。在典型的月经周期中，女性的孕酮（黄体酮）水平波动幅度可达上千倍，雌激素水平也会发生数倍的剧烈震荡，而男性的激素水平则几乎从不经历这种颠簸。这些波动直接深刻地重塑了代谢底层的运作逻辑： - **卵泡期（Follicular Phase）——卓越的“燃脂机器”**： 从月经结束到排卵之前，卵巢内的卵泡逐渐发育，雌激素水平稳步爬升，孕酮维持在极低水平。比克曼博士指出，处于卵泡期的女性是一台惊人的燃脂机器。在这一阶段，女性进入生酮状态的速度显著快于同龄男性，脂肪氧化速率也更高。 - **独特的临床生化指标——游离脂肪酸（FFA）**： 大部分常规代谢指标（如空腹血糖、胰岛素、甘油三酯、低密度脂蛋白胆固醇 LDL）在男女之间并无显著的临床标准基线差异，但游离脂肪酸是一个罕见的例外。当胰岛素水平降低、脂肪细胞分解脂肪时，它们以游离脂肪酸的形式入血。在卵泡期，女性血液中的游离脂肪酸水平比男性高出整整 40% 到 50%。这解释了临床试验中观察到的现象：若让一男一女同时开始断食，女性总是能在更短的时间内产生更高浓度的酮体。 - **黄体期（Luteal Phase）的转折**： 随着排卵完成，成熟卵泡转化为黄体（Corpus Luteum），周期随即进入由高浓度孕酮所主导的黄体期。正是这一时期剧增的孕酮彻底改写了体内的代谢节奏，使得女性对碳水化合物和能量的生理需求产生实质性转变。 ### [47:51](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2871s) 生酮标准的争议与女性黄体期的激素波动 在讨论女性生理周期时，史蒂文拿出便携式血酮仪查看即时数据，屏幕显示为 0.8 mmol/L。史蒂文随即询问学术界是否通常将 0.5 mmol/L 定义为进入生酮状态（Ketosis）。本·比克曼博士解释道，0.5 mmol/L 确实是经典的传统界限，但在实际临床和检测中，这个切点略显随意；他个人倾向于将 0.3 mmol/L 视作进入生酮的门槛，因为只要家用血液测试仪能够稳定检测到该数值，就意味着身体已经开始利用并产生酮体。 随后话题回到女性生理周期中的黄体期（Luteal Phase，即排卵之后的阶段）。比克曼博士强调，女性在黄体期体内孕酮（Progesterone）水平会显著上升，而孕酮在生理机制上是一种强烈的“促饥饿激素”。当女性在黄体期强行执行严格的断食或极低碳水生酮饮食时，体内本能的食物渴望和饥饿感会成倍增加。因此，比克曼博士建议女性在这个阶段无需过于苛求自己，不妨“对自己宽容一点”（be a little generous with herself），在饮食上适当放宽限制，以顺应激素周期的自然节律，而不是用意志力去强行对抗激素驱动的生理渴求。 ```mermaid flowchart TD accTitle: 女性黄体期激素对饮食坚持度的影响机制 accDescr: 展示排卵后黄体期孕酮上升引发饥饿感，导致生酮与断食难度增加的生理过程 subgraph HormonalShift ["生理周期变化"] A["排卵结束进入黄体期"] --> B["孕酮 (Progesterone) 显著升高"] end subgraph AppetiteImpact ["食欲与代谢响应"] B --> C["促饥饿信号增强"] C --> D["对碳水及热量的渴求激增"] end subgraph Strategy ["应对策略"] D --> E{"是否强推严格生酮/断食？"} E -- 强行坚持 --> F["极高心理压力与挫败感"] E -- 适度放宽 --> G["允许自我宽容与柔性调整"] end ``` ### [48:57](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2937s) 生酮饮食对女性是独特压力吗？Dr. Isabella Cooper 的皮质醇研究 社会上普遍流传着“生酮饮食会给女性身体带来独特严重压力、甚至搞垮内分泌”的观点，比克曼博士对此直言，这种担忧在很大程度上是被过度夸大的。为了用坚实的科学依据厘清争议，他极力向史蒂文推荐英国研究员伊莎贝拉·库珀博士（Dr. Isabella Cooper），并盛赞她所主导的一系列严谨的女性交叉干预实验。 库珀博士的研究设计极为精巧：研究团队招募了一批长期将生酮饮食作为生活常态的健康女性，强制要求她们在 21 天内转为典型的英美标准高碳水饮食（碳水化合物供能比约占 55%，彻底脱离生酮状态），这段时间足以引发明显的代谢适应；随后，再让受试者回到原本的生酮饮食中生活 21 天，并在不同阶段全程严密监测各项血液指标。人们普遍预测生酮饮食会引发压力激素——皮质醇（Cortisol）的大幅飙升，但库珀博士的测量结果却彻底“让这些唱衰者的观点泄了气”： - 在整个高碳水与生酮饮食的来回切换过程中，受试女性的皮质醇水平完全没有呈现出统计学意义上的显著变化。 - 整体数据呈现为一条没有明确趋势的“杂乱平线”（a big messy flat line），部分女性皮质醇略微下降，部分略微上升。 - 这一数据强有力地证明，生酮饮食本身并不会在女性体内诱发独特的、由皮质醇驱动的慢性生理应激状态。比克曼博士强调，男女生理构造固然存在客观差异，但在生酮压力问题上无需草木皆兵。 ### [50:59](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3059s) 2026 完美生活方式方案：早午餐控制碳水与胰岛素法则 展望 2026 年，史蒂文坦言希望这一年能成为自己彻底掌握身体健康、兑现内在潜能的关键年份，并请求比克曼博士为他量身打造一套“2026 完美饮食与生活方式方案”。比克曼博士笑着自嘲道，如果史蒂文想要变得像自己一样“满脸雀斑、秃顶且长满皱纹”，他很乐意分享自己的全套做法。作为一名代谢科学家，他的方案建立在严密的生化逻辑之上，同时兼顾了真实生活的高强度节奏。 比克曼博士给出的首要黄金法则是：**早餐与午餐严格控制碳水化合物，做到极低甚至零碳水**。 - **清晨的生理现实**：任何人只要佩戴连续血糖监测仪（CGM）就会发现，早晨醒来时即便没吃任何东西，体内的皮质醇等升糖激素也会促使肝脏释放葡萄糖，导致早晨出现生理性的血糖上升与轻度胰岛素抵抗（晨峰现象）。 - **避开双重负担**：如果在身体本就处于晨间血糖偏高的状态下，再去摄入富含淀粉和精制糖的传统早餐，就等于给代谢系统强行追加了双重糖负荷。 - **放开蛋白质与脂肪**：在日间（尤其是午餐前），如果感到饥饿，可以尽情摄入优质蛋白质与健康脂肪。因为纯脂肪对胰岛素分泌几乎毫无刺激，蛋白质对胰岛素的影响也极其温和，唯有碳水化合物会大幅推高胰岛素。比克曼博士直言，自己年过五十仍能维持精干身材、让妻子满意的核心秘诀，就是在不让自己时刻忍饥挨饿的前提下，尽可能压低体内的胰岛素水平。 ### [53:27](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3207s) 本·比克曼的晨间仪式：九个兄弟姐妹的家庭印记与马黛茶 谈及早餐的具体执行，比克曼博士透露自己其实**完全不吃早餐**，从而将夜间的空腹断食状态自然顺延到中午。但他每天早晨都会全心全意地为孩子们亲手制作早餐。这源于他童年时父亲留下的深远家风：比克曼家中共有九个兄弟姐妹，父亲为了在抚育众多子女的混乱中维持秩序，每天清晨都会雷打不动地组织全家人坐在一起共进早餐、简短阅读经文、进行家庭祈祷并梳理当天计划。正是这种晨间秩序感，让这九个孩子在成年后都发展得极为出色。因此，做早餐成了比克曼家中专属于父亲的领地。 在为孩子们忙前忙后时，比克曼博士手里总是端着一杯南美马黛茶（Yerba Mate，他偏爱的品牌为 Unimate）： - **不碰咖啡**：他日常完全不饮用咖啡，而是通过马黛茶来提神。 - **刺激 GLP-1 与饱腹感**：研究显示马黛茶能够自然刺激体内的 GLP-1 分泌，提供极佳的饱腹感，帮助他轻松度过早晨的空腹期。 - **丰盛午餐策略**：比克曼博士建议把午餐当作全天最丰盛的一餐，摄入大量的蛋白质和健康脂肪。他指出，许多人之所以在深夜产生难以抑制的碳水暴饮暴食冲动，根本原因往往是午餐营养不足。充足的高蛋白、高脂肪午餐能有效抑制日落后的食欲反扑。 ### [55:24](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3324s) 极致晨练与冷热交替：5点负重徒步、冰浴与力量训练 比克曼博士的生活方式建立在严谨的时间表与物理刺激之上，他在节目中公开了自己每日由冷热交替与阻力负重构成的生理校准方案： ```mermaid flowchart LR accTitle: 本·比克曼博士晨间至午间的日常作息动线 accDescr: 展示比克曼博士从清晨5点负重徒步、冰浴、做早餐、校园抗阻训练、桑拿至大份午餐的代谢闭环 subgraph MorningRoutine ["清晨唤醒与家庭"] A["5:00 AM 负重徒步<br/>(负重背心 + 2x15磅壶铃)"] --> B["Morozko Forge 冰水浴"] B --> C["独处反思与晨间办公"] C --> D["做全家早餐 & 啜饮马黛茶"] end subgraph MiddayRoutine ["午间强化与代谢补充"] D --> E["10:30-11:00 AM<br/>校园高效抗阻训练"] E --> F["12-15分钟高温桑拿"] F --> G["全天最丰盛午餐<br/>(高蛋白+高脂肪)"] end ``` - **清晨 5:00 负重徒步（Rucking）**：比克曼博士清晨五点准时出发，身穿负重背心，双手各提一只 15 磅的壶铃，徒步爬上一英里的陡坡，然后再原路返回一英里。 - **庭院冰水浴（Morozko Forge）**：回到家中后，他会跳进后院露台上的专用冷疗冰水舱（Morozko Forge）。他透露自己天生睡眠质量较差，尤其是在北半球寒冷的冬季，往往要到上午九点太阳才会升起；清晨严酷的冷水刺激能给机体神经系统带来强烈电击般的唤醒感，从而精准重置昼夜节律（生物钟），确保自己在夜晚能够准时产生困意。 - **午间抗阻训练与桑拿**：上午 10:30 到 11:00 左右，他在大学校区的健身房进行短时间、极高强度的阻力训练，随后立即进入桑拿房蒸 12 至 15 分钟，结束之后才正式享用他的丰盛午餐。 ### [56:51](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3411s) 现场外源酮测试：Steven 的血酮浓度攀升至 0.9 就在比克曼博士讲解完日程安排之际，史蒂文再次使用仪器测量了自己体内的血酮水平。此时距离史蒂文在录制开始前喝下那瓶外源性酮体补充剂（Ketone Shot）已经过去了大约 30 分钟。 仪器的即时读数从之前的 0.8 mmol/L 进一步攀升到了 0.9 mmol/L。比克曼博士观察后表示，外源酮的吸收非常迅速，预计接下来的测试数值很快会突破 1.0 mmol/L 大关；但从数据斜率来看，血酮上升曲线已经开始呈现出逐渐平缓的弧度（curve a little bit）。史蒂文随即追问，当体内血酮达到 0.9 mmol/L 时，自己的身体内部究竟正在发生怎样的生理代谢变化。 ### [57:17](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3437s) 酮体检测与大脑获益：生酮研究的新纪元 本杰明·比克曼（Benjamin Bikman）博士解释道，测量血液中的酮体水平使用的是毫摩尔（mmol/L）单位，它实质上反映了一定血容量内含有的酮体分子数量。在饮用外源性酮体前体后，肝脏会持续将其高效转化为主要的酮体分子——β-羟基丁酸（BHB）。随着体内 BHB 水平上升，大脑与心脏会迅速将其作为高效清洁燃料使用，从而降低机体对葡萄糖作为主要能量来源的依赖。 当史蒂文·巴特利特（Steven Bartlett）问及饥饿感是否会随之下降时，比克曼给予了肯定回答。更重要的是，BHB 对大脑神经系统的多重益处远不止抑制食欲：它被证实具有出色的抗焦虑（anxiolytic）作用、有助于改善抑郁情绪，并能显著提升注意力、记忆力与整体认知功能。针对失智症（痴呆症）患者的研究已经显现出激动人心的临床前景。比克曼充满激情地指出，当前科学界正迈入酮体代谢研究的“黎明期”，美国国立卫生研究院（NIH）与美国国家科学基金会（NSF）资助的酮类科研项目激增，未来十年必将成为该领域生物医学研究的黄金时代。 - **BHB（β-羟基丁酸）**：人体内最核心的酮体分子，是心脏和大脑极佳的替代燃料。 - **神经与认知益处**：抗焦虑、缓解抑郁、增强专注力与记忆力，并对神经退行性病变具有治疗潜力。 --- ### [58:27](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3507s) 商业效率背后的系统化支持 史蒂文在赞助口播中分享了一项长期的商业观察：绝大多数商业团队的真正瓶颈往往不是业务指标本身，而是伴随每个客户而来的庞大琐碎行政工作——没完没了的跟进、开会、整理纪要和赶工期。史蒂文透露自己在包含 Social Chain 在内的各类投资业务中，近十年来一直使用销售 CRM 平台 Pipedrive。该工具通过可视化的销售漏斗管道、高定制化选项以及与超过 500 种应用的生态互联，自动化处理了销售链路中大量机械重复的耗时环节，大幅降低团队内耗。 --- ### [59:30](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3570s) 2026年理想生活节奏：空腹锻炼与家庭晚餐原则 回到构建健康生活方式的话题，史蒂文询问早餐后抗阻训练的具体安排。比克曼阐述了自己在“空腹锻炼还是加餐训练”这一经典争议上的鲜明立场：这完全取决于个人的核心目标。如果目标是极限运动表现（如大学校队竞技或高水平橄榄球运动员），那么在运动前补充碳水化合物等燃料是合理的；但对于步入中年的普通人而言，核心诉求是长寿、健康与代谢改善。对于追求代谢健康的人群，空腹训练尤其实用，因为这有助于持续消耗机体脂肪并维持良好的胰岛素敏感性。 比克曼回顾了自己极具节律感的一天：清晨负重行军（rucking）、沉思独处、冰浴冷水浸泡、饮用马黛茶（yerba mate），随后在上午中段进行以自重为主的全身训练。训练结束后享用一顿丰盛的午餐，接着投入下午的高效工作。到了傍晚五六点钟，他会与家人共进晚餐。比克曼特别强调，晚餐是家庭社交的核心场景。作为一名大学教授，他亲眼目睹过太多年轻女性饱受进食障碍的折磨；为了避免对女儿们产生过度焦虑的负面心理诱导，他在家庭饮食上从不过度偏执。家庭餐桌上若有披萨或意面，他也会欣然同食，不过家庭常规膳食多以妻子偏好的优质肉类与蔬菜搭配为主。 ```mermaid flowchart TD accTitle: Daily Metabolic Routine accDescr: Dr. Benjamin Bikman's daily schedule balancing fasting workouts and family nutrition. subgraph Morning ["早晨：启动与空腹训练"] A["清晨负重行军与独处"] --> B["冰浴 & 马黛茶"] B --> C["上午中段空腹自重训练"] end subgraph Midday ["午间至下午：供能与专注"] C --> D["高营养丰盛午餐"] D --> E["下午高效工作时段"] end subgraph Evening ["晚间：家庭与代谢休整"] E --> F["17:00-18:00 社交晚餐<br/>（优质肉类蔬菜/包容性碳水）"] F --> G["彻底切断夜间加餐<br/>保护副交感神经入眠"] end ``` --- ### [01:01:46](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3706s) 杜绝深夜进食：血糖与神经系统的夜间拉锯战 比克曼直言，如果给大众提一条立竿见影的健康忠告，那就是：“彻底戒掉深夜吃零食的习惯，想尽一切办法避免带着低血糖或血糖暴冲的状态入睡。”人类的意志力在夜晚最薄弱：一个人白天可以毫无波澜地多次路过一盘甜饼干，却极易在晚间七八点钟缴械投降。 比克曼深入剖析了深夜摄入高糖食品对自主神经系统的破坏性机制： ```mermaid flowchart LR accTitle: Impact of Late Night Sugar Ingestion on Autonomic Nervous System accDescr: Comparison between late-night sugar intake triggering sympathetic fight-or-flight versus the ideal parasympathetic restful state. subgraph DisruptivePath ["夜间摄入精制糖 / 血糖异常"] A["深夜吃糖/高碳水"] --> B["血糖暴冲与异常波动"] B --> C["交感神经系统被激活<br/>（战斗或逃跑反应）"] C --> D["心率加快、体温上升、失眠燥热"] end subgraph IdealPath ["理想夜间入眠状态"] E["晚餐后禁食"] --> F["副交感神经系统主导<br/>（休息与消化）"] F --> G["心率减缓、血压下降、深度放松"] end ``` 当深夜血糖急剧波动时，身体会激活本应在面对枪声或车祸等紧急危险时才触发的交感神经系统（战斗或逃跑反应），促使心率狂飙、血压升高、体温上升。然而，优质睡眠必须依赖副交感神经系统来主导平缓心跳、降低血压并帮助身心放松。许多人躺在床上感到胸口怦怦直跳、烦躁燥热，罪魁祸首正是睡前吃进去的那一堆糖分。 --- ### [01:03:28](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3808s) 外源性酮体保肌效应与非肉体层面的心智锻炼 对于渴望在 2026 年实现自我蜕变的人群，比克曼给出了两项关键建议： 1. **利用外源性酮体平稳度过适应期并保护瘦体重**：刚开始向生酮饮食转型时机体需要适应期，外源性酮体能起到桥梁作用。比克曼的实验室在两周前刚刚发表了一篇最新的人体临床试验论文，结果证实：在减重干预期间，补充外源性酮体（如饮用 BHB 溶液）的人群能够显著减少肌肉流失，更好地保留瘦体重（lean mass）。 2. **多读书以锻炼大脑心智**：除了生理层面的代谢重塑，精神维度的提升同样不可或缺。生酮状态为大脑提供了充足强劲的能量供给，此时应趁热打铁去阅读经典好书、持续学习新事物。如同酮体能改善退行性病变一样，持续接受认知挑战也是抵御失智症的关键良药。 --- ### [01:05:01](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3901s) 听众来信警示：生酮险些致命的罕见病例（胰岛素瘤） 史蒂文谈到自己经常翻阅播客评论区，从忠实听众的反馈中汲取有价值的线索。在 11 月 11 日，一位领英用户（化名 L 女士）发来私信，讲述了一桩惊心动魄的真实事件： L 女士的丈夫在尝试生酮饮食仅仅 8 小时后就陷入了深度昏迷，幸亏急救人员携带葡萄糖迅速介入抢救才保住性命。后续医疗排查揭晓了骇人的真相：该男子体内患有一种罕见的神经内分泌肿瘤——胰岛素瘤（insulinoma）。这种肿瘤会不受控地疯狂分泌大量胰岛素；当患者骤然切断外源性碳水化合物的输入时，体内超高浓度的胰岛素会迅速把血液中的葡萄糖彻底掏空，导致致命的超重度低血糖。如果当时没有医护人员及时注射葡萄糖挽救，盲目跟风生酮几乎会要了他的命。这一极端案例凸显了代谢干预背后病理排查与个体差异的绝对严肃性。 ### [01:06:15](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3975s) 听众来信：生酮饮食与胰岛素瘤的致命风险 Steven Bartlett 读完了一位听众写给节目的感人长信。信中提到，听众的丈夫是一位了不起的人，夫妻俩育有三个孩子，丈夫每个周末还志愿服务 50 多个小时；然而在尝试了生酮饮食后，他经历了一场几乎致命的危机。信中以极具善意、尊重与同理心的语气提醒 Steven，在传播健康见解时应当保持成长型思维，认识到“适合数千人的方案并不一定适合所有人”，需要警惕单一饮食模式被当成放之四海皆准的真理。 Benjamin Bikman 博士对这位听众温和而体贴的沟通方式深表赞赏，直言在社交网络充斥着刻薄言论的环境下，能收到这样充满善意的反馈难能可贵。他随即从病理生理学角度剖析了这一极端案例：这位听众的丈夫患有胰岛素瘤（Insulinoma），这是一种原发于胰腺的神经内分泌肿瘤。肿瘤由大量胰岛 β 细胞构成，会导致身体不受控制、源源不断地分泌极高水平的胰岛素。 对于胰岛素瘤患者而言，低碳水或生酮饮食无异于灾难： - **致命机制**：正常人在大幅减少碳水化合物摄入后，胰岛素会自然下降，肝脏随之加速脂肪酸氧化并产生酮体供能；然而胰岛素瘤患者体内的胰岛素始终处于峰值，一方面将血液中仅存的葡萄糖疯狂压入肌肉和脂肪细胞导致严重低血糖（Hypoglycemia），另一方面高胰岛素彻底锁死肝脏生酮通路。 - **大脑“断粮”**：大脑赖以生存的两大能量底物——葡萄糖与酮体被同时切断，患者最终因严重脑部能量危机而陷入昏迷。 - **医学禁忌**：胰岛素瘤患者是绝对不能采用极低碳水饮食的人群，他们必须摄入碳水化合物来抵消过量胰岛素的降糖效应。 ```mermaid flowchart TD accTitle: 胰岛素瘤患者尝试生酮饮食的代谢危机 accDescr: 展示胰岛素瘤导致胰岛素持续不受控分泌，在阻断碳水后同时剥夺大脑葡萄糖与酮体燃料的过程 subgraph Tumor["病理状态"] A["胰腺胰岛素瘤<br/>(β细胞肿瘤)"] --> B["持续过量分泌胰岛素<br/>(无法自主调节)"] end subgraph Intervention["外部干预: 严格生酮饮食"] C["切断碳水化合物摄入"] end subgraph Crisis["双重燃料剥夺危机"] B & C --> D["血液葡萄糖骤降<br/>(被强行推入肌细胞/脂肪)"] B --> E["肝脏生酮通路被彻底阻断<br/>(高胰岛素抑制生酮)"] D & E --> F["大脑能量供应彻底归零<br/>(低血糖昏迷 / 危及生命)"] end ``` --- ### [01:09:18](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4158s) 早期自我筛查与癌细胞的嗜糖特性 信中提到“丈夫在生酮饮食坚持了 8 个小时就陷入昏迷”，这也反过来促使他们查出了隐藏的肿瘤。Bikman 指出，普通人完全可以通过简单的空腹测试来排查这种极端隐患： - **健康人的生理表现**：健康个体在禁食 12 至 24 小时后，空腹血糖仍会稳定维持在正常生理范围内，波动极小。 - **胰岛素瘤的异常信号**：若患有胰岛素瘤，只要一禁食，体内的过量胰岛素就会持续压低血糖，数值会呈现断崖式下跌，且患者只要稍有饥饿就会感觉极其虚弱、痛苦不堪。借助日常指尖采血血糖仪或连续动态血糖仪（CGM），便能及时发现这一异常轨迹。 谈及此类肿瘤的确诊与定位，Bikman 解释了肿瘤独特的代谢特征：癌细胞是极度贪婪的“嗜糖者”（Sugar eater）。医学上正是利用这一特征进行影像学定位（如正电子发射断层成像 PET）：医生将微量放射性标记的葡萄糖注射到患者体内，通过扫描观察放射性葡萄糖聚集的高代谢亮点，便能清晰锁住胰腺上的病灶，从而为外科手术切除提供明确路径。 --- ### [01:10:47](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4247s) 癌症的代谢本质与 Dr. Thomas Seyfried 的颠覆性研究 当 Steven 问及“这说明了癌症与糖分之间有何关联”时，Bikman 立即将功劳归于波士顿学院的 Thomas Seyfried 博士，盛赞他是当今世界在癌症代谢领域首屈一指的先驱，复兴了百年前由奥托·瓦尔堡提出的“瓦尔堡效应”（Warburg effect）——即癌症实质上是一种葡萄糖和能量代谢失常的疾病，癌细胞极度依赖葡萄糖以及谷氨酰胺（Glutamine）作为燃料。如果能在代谢层面切断癌细胞的能量底物，即便是传统上有效率极低的化疗，其杀伤效果也会骤然提升。 Bikman 坦言，自己严格坚持生酮饮食的一个深层个人原因正是源于对癌症的敬畏。他的母亲在他年幼时因癌症离世，作为有一级亲属癌症死亡史的人，他深知自己患癌的统计学概率偏高。如今他已经活过了当年母亲去世时的年龄，而坚持低碳生酮生活方式，正是为了在体内形成一个“不利于初期微小癌细胞滋生”的代谢环境，剥夺它们贪婪索求的葡萄糖。 针对主流舆论与主流媒体（例如英国 BBC 曾批评 Steven 邀请 Thomas Seyfried 上节目是“传播虚假危险信息”）的抵触，Bikman 指出，传统将癌症单纯归因于“细胞核基因突变”的理论正在面临现实的严峻挑战——全球癌症发病率与死亡率依然持续攀升。Bikman 详细复述了 Seyfried 博士极具颠覆性的细胞核置换与线粒体转移实验： | 实验组别 | 实验操作 | 实验结果与结论 | |:--- |:--- |:--- | | **核置换实验** | 将**癌细胞的细胞核**移植入**正常健康细胞**（保留正常线粒体） | 细胞保持**完全正常**，未发生癌变。直接证伪了“仅靠细胞核基因突变就会诱发癌症”的传统单一假说。 | | **线粒体置换实验** | 将**癌细胞受损的线粒体**移植入**具有正常细胞核的细胞**中 | 细胞转变成**癌细胞**。强力证明癌症根源在线粒体功能受损与代谢异常，而非细胞核本身。 | --- ### [01:13:50](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4430s) 科学的求真精神与学术建制的妥协 对于权威媒体与机构给颠覆性代谢假说扣上“错误信息”帽子的现象，Bikman 感到无比沮丧。他认为这一现象与过去五六年来大流行期间展现出的学术阴影如出一辙：当纯粹的科学发现与大型机构、既得利益团体的利益或传统范式相冲突时，真相往往变得极其“不合时宜”（inconvenient），甚至有部分学者为了争取研究资金与体制赞誉而违心妥协。 Bikman 深情回忆了自己在东卡罗来纳大学攻读博士学位时的导师 G. Lynis Dohm 博士。当年 Bikman 在从事脂肪与胰岛素抵抗的实验时，一度拿到了非常糟糕、与预期假说完全相反的数据，沮丧地向导师汇报。然而 Dohm 博士处变不惊，温和地告诫他：“Ben，不要难过，这就是真相。作为科学家，我们的天职是追寻真理（Seekers of truth）。” Bikman 感慨道，能够拿薪水去全职探索真理，是世界上最荣耀的工作（尽管报酬并不丰厚），而 Thomas Seyfried 博士正是这种无畏挑战旧有教条、坚守科学求真精神的典范。 ### [01:15:14](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4514s) 科学的本质与对“低碳”的偏见 本杰明·比克曼（Dr. Benjamin Bikman）对主流机构压制不同学术观点的现象感到十分痛心。他指出，当像 BBC 这样庞大的传统媒体机构去指责一位只是在陈述同行评审研究成果的科学家时，这本身就违背了学术原则。在癌症这类传统疗法效果并不理想的领域，科学界理应给新假说和新思路提供最充分的探讨空间，并接受严苛的公开审视。比克曼情绪激动地直言，过去几年里社会上盛行的“相信科学”（Believe the science）口号本质上是完全反科学的：“科学家绝不能自以为掌握了绝对真理，一个合格的科学家必须保持极致的谦逊，一旦自己的假说被证伪，就必须随时准备将其摒弃。” 比克曼进一步分析，这种阻力往往是主流学界对“低碳”（Low-carb）理念根深蒂固敌意的一种投射。在许多受传统教条训练的营养师面前，你只要稍微提到“酮体”（Ketone）这个词，“天哪，你简直是在招致他们的怒火”。比克曼感叹道，有时候一个人受的传统专业教育越多，思维反而变得越僵化，而这恰恰是真正的科学探索中最不应该出现的心态。 ### [01:16:44](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4604s) 传统媒体的审判：0.001% 的“错误”与窥见幕后真相 史蒂文·巴特利特（Steven Bartlett）随即分享了自己与 BBC 交锋的亲身经历。当时 BBC 的记者联系他，声称要制作一部纪录片并发表长篇调查报道，揭露《CEO 日记》播客嘉宾传播“错误信息”。然而，史蒂文仔细查看对方的指控材料后发现，在节目数千小时的录制素材和海量逐字稿中，BBC 挑挑拣拣找出的争议内容仅仅占了总时长的 0.001%。面对如此微不足道的比例，BBC 却大做文章，将其包装成轰动性的头条新闻。 史蒂文利用正当的“抗辩权”（Right of reply）向记者提交了书面回应，明确指出了这一极其荒谬的数据比例，但 BBC 最终在刊发报道时直接删掉了他的反驳声明。更讽刺的是，BBC 在报道中指责史蒂文邀请了某位饱受争议的医生当嘉宾，史蒂文去 BBC 官网一搜，发现 BBC 自己的节目不久前也请过这位同一位医生；而且在 BBC 播出时，记者对该医生的观点未置一词、全盘接收，反倒是在史蒂文的播客里，史蒂文当场读出了英国心脏基金会（British Heart Foundation）对该观点的反驳意见。史蒂文直言，正是这一刻让他彻底看穿了传统媒体的运作把戏。比克曼则指出，这说明播客等自媒体已经成为一种颠覆性的“新媒体”力量，传统媒体感到自己的权威和受众基本盘受到了直接威胁。 - BBC 抓住播客录制总时长中仅占 0.001% 的争议片段作为抨击依据。 - 史蒂文提交的反驳意见被 BBC 从正式报道中蓄意剔除。 - BBC 自身曾以毫无质疑的态度采访同一位医生，却反过来指责对该医生观点提出抗辩的播客节目。 ### [01:19:17](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4757s) 过滤杂音与播客创新：把研究文献直接搬上屏幕 面对外界的争议与攻击，史蒂文表示自己的应对策略是极力区分“信号”（Signal）与“噪音”（Noise）。他始终牢记节目的真正使命是为每周收听的观众提供改变生活的高价值信息。为了践行这一原则，并在呈现多元观点的同时保持严谨，史蒂文带领团队率先推行了一项播客行业的全新首创：在视频播客画面中，每当嘉宾提到复杂的专业术语或某项科学研究时，屏幕上会实时弹出对应的同行评审学术论文和背景资料，并在节目简介中附上独立的第三方事实核查链接，让观众能够直观看到一手证据与全貌。 ```mermaid flowchart TD accTitle: 应对媒体质疑的节目迭代机制 accDescr: 面对传统媒体攻击，播客团队过滤噪音并推出实时文献弹窗与独立事实核查的闭环机制。 subgraph External["外部审视与噪音"] A["传统媒体攻击与指责"] --> B["剥离情绪杂音<br/>聚焦核心使命"] end subgraph Internal["内容呈现机制革新"] B --> C["探讨复杂代谢与医学观点"] C --> D["屏幕实时弹出同行评审论文"] C --> E["节目简介附独立事实核查报告"] end subgraph Audience["受众价值"] D --> F["提供透明完整的事实全貌"] E --> F end ``` ### [01:21:07](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4867s) 2026 补充剂建议：Omega-3 与催肥牲畜的 B 族维生素悖论 随后，话题转回到 2026 年大众最关心的健康与减重目标。比克曼补充说明，除了外源性酮体，对于正在进行抗阻训练、希望增加肌肉的人群来说，高质量的 Omega-3 补充剂至关重要。他强调，如果没有经常摄入富含 Omega-3 的深海鱼类，就必须考虑额外补充，因为 Omega-3 绝非单纯用于保护心血管，它对促进肌肉合成具有非常显著且有意义的作用。 紧接着，两人谈及复合维生素补充剂与肥胖之间的隐秘关联。比克曼分享了他近期关注到的畜牧业养殖案例。在养殖肉牛或猪时，农场主的核心商业诉求是在最短时间内让动物长出最多的肉和脂肪： ```mermaid flowchart LR accTitle: 牲畜饲料转化率对比 accDescr: 展示常规饲料与添加B族维生素后饲料转化率从6:1提升至2:1的对比过程。 subgraph Standard["传统饲养配方"] A["6 磅常规饲料<br/>(玉米/大豆混合物)"] --> B["增长 1 磅体重<br/>(转化比 6:1)"] end subgraph Fortified["添加高剂量 B 族维生素"] C["3 磅强化饲料"] --> D["增长 1 磅体重<br/>(转化比 3:1)"] D --> E["2 磅超强饲料"] --> F["增长 1 磅体重<br/>(转化比 2:1)"] end ``` - **普通饲喂**：喂食常规的玉米、大豆混合饲料时，牲畜大约需要吃下 6 磅饲料才能增长 1 磅体重（料肉比 6:1）。 - **添加复合 B 族维生素**：当在饲料中加入高剂量的复合 B 族维生素后，增重效率大幅提高，变成仅需 3 磅饲料即可增重 1 磅。 - **效率极限**：随着维生素添加浓度的增加，饲喂效率最终提高到了惊人的 2 磅饲料换取 1 磅体重（料肉比 2:1）。 这意味着，高剂量的 B 族维生素让动物将摄入能量转化为脂肪的效率整整提升了三倍。比克曼借此向现代人敲响警钟：当现代社会在各种加工食品中疯狂添加合成维生素、人们大剂量吞服复合补充剂时，我们是否也在无形中“催肥”了我们自己的身体？ ### [01:23:28](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5008s) 维生素过量之谜：高效代谢为何反而是减肥的敌人？ 作为一名科学家，本杰明·比克曼（Benjamin Bikman）博士指出了一个被大众严重忽视的问题：当今肥胖症大流行的背后，很可能与过度摄入维生素（尤其是维生素B族）密切相关。人们通常有一种讽刺的错觉，认为补充维生素B族可以让“代谢变得更高效”，并以此为目标；然而在减重领域，人体最不想要的恰恰是“高效（Efficiency）”，而是需要“低效（Inefficiency）”。 比克曼用汽车引擎做了一个非常通俗生动的比喻： - **高效的代谢**：就像汽车挂在前进挡（Drive）上，踩下油门后转速表（RPM）飙升，发动机在轰鸣燃烧燃料，汽车顺畅前进，做了实质性的功。能量被精准而完整地利用了。 - **低效的代谢**：就像汽车挂在空挡（Neutral）上，同样狂踩油门、引擎剧烈轰鸣燃烧燃料，车子却根本不走，不做任何有效功。对于减肥来说，这种“做无用功”的状态反而能浪费并烧掉多余的热量。 当人体充斥着过量的维生素B族时，线粒体和细胞的能量转化效率会被推到极致，以至于它们不会去白白浪费或烧掉能量，而是极为“高效”地把每一卡路里都转化为脂肪储存起来。 临床研究和动物实验已经出现了支撑这一看法的端倪。例如在多项涉及高剂量烟酸（Niacin，维生素B3的一种）的人体试验中，即便对照并不完全严密，仍能观察到高剂量B族维生素摄入导致体重增加的现象。这种发胖并不是因为缺乏维生素造成的，而是当今社会超标摄入——日常摄入量往往是每日最低需求量的2到4倍。其元凶在于无处不在的“强化食品（Fortified foods）”。例如面粉被极度强化了B族维生素，通常还捆绑着大量深加工碳水化合物。单靠天然的牛排和鸡蛋绝不可能发生维生素B族过量，只有加工包装食品才会带来这种超载，促使身体极其容易囤积脂肪。 --- ### [01:25:52](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5152s) 剖析 GLP-1 药物（Ozempic）的运作机制与失效曲线 主持人史蒂芬·巴特利特（Steven Bartlett）从桌上拿出一支 Ozempic（司美格鲁肽）注射笔，直接向比克曼发问：“你讲了那么多减肥方法，可我为什么不能直接往肚皮上来一针？饥饿感立刻烟消云散，脂肪不就自动减掉了吗？” 比克曼直言：“这种方法管用，直到它彻底失效为止（It works until it doesn't）。” ```mermaid flowchart TD accTitle: GLP-1药物作用与耐受机制 accDescr: 展示GLP-1药物如何通过大脑与肠道抑制食欲，以及长期使用后产生的耐药性和瘦体重流失循环。 subgraph Action["GLP-1 急性期作用"] A["注射 GLP-1 拟交感药物"] --> B["向大脑传递强烈饱腹信号"] A --> C["大幅减缓胃肠道蠕动"] C --> D["胃排空从4-6小时延缓至24小时<br/>(产生恶心、硫磺打嗝)"] B & D --> E["短期碳水与甜食渴望暴跌"] end subgraph LongTerm["长期问题与耐受"] E --> F["持续超生理剂量刺激"] F --> G["受体脱敏与边际收益递减<br/>(2年后对甜食渴望回归基线)"] E --> H["减重成分恶化<br/>(40%流失为肌肉与骨骼等瘦体重)"] G & H --> I["约70%的使用者因恶心耐受在2年内停药"] I --> J["体脂迅速反弹，肌肉骨骼不可逆损伤"] end ``` GLP-1 本质上是一种饱腹感激素，它的工作逻辑主要体现在两方面： 1. **中枢神经调控**：直接告诉大脑“已经吃饱了，停止进食”。 2. **胃排空极度延迟**：正常人吃一顿饭，食物在胃里停留约4到6小时；但一旦注入人工合成的超生理剂量 GLP-1，胃肠蠕动会被硬生生拖慢，食物可能在胃中滞留长达24小时。这正是所谓“Ozempic 打嗝（Ozempic burps）”的根源——食物在胃内长时间发酵产气，伴随持续隐隐的恶心感，让人对任何食物都索然无味。 然而，药物的效果面临经济学上的“边际递减效应”： - **甜食渴望的2年曲线**：一项追踪长达两年的精美临床图表显示，患者在用药第6个月时，对巧克力和甜食的渴望断崖式下跌；到第12个月时，渴望开始小幅回升；到了第24个月（2年整），受试者对甜食的渴望完全回到了用药前的基线水平。面对一盘曲奇饼干，药物带来的抑制作用彻底消失。 - **生物受体耐受机制**：比克曼将其比作抗生素耐药性——当药物信号在体内日复一日大声“尖叫”，人体细胞为了自保就会逐渐“变聋”，反应钝化。 - **高退药率与恶心折磨**：在英国和美国，大约70%的使用者会在两年内主动停药。因为没有人愿意常年处于近乎晕车般的慢性恶心状态中。 --- ### [01:29:12](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5352s) 肌肉流失危机与科学停药方案：微剂量结合低碳重塑 除了耐受性，比克曼指出 GLP-1 药物最致命的硬伤在于减重的成分构成。 一项追踪两年的关键研究揭示：使用该药物所减掉的体重中，有多达 **40%** 属于无脂体重（Fat-free mass，即精瘦体重），仅有 60% 属于纯脂肪。这些流失的精瘦体重不仅是水分，更包括了宝贵的肌肉和骨密度。比克曼以一位60岁的绝经后女性为例：如果她靠打针瘦了下来，两年后像大多数人一样停药，反弹回来的将全是脂肪，而流失掉的肌肉和骨质可能永远无法再长回来，给晚年代谢和骨骼健康埋下巨大隐患。 面对这种现状，比克曼并不赞成把 GLP-1 当作纯粹的“减重神药”长期盲目滥用，而是主张将其重新定义为一种**“戒除碳水成瘾的短期辅助工具”**。现代人本质上是对糖和精制碳水产生了生理成瘾，而 GLP-1 能在短期内切断这种心瘾。 比克曼提出了创新的应对协议（详细临床报告即将在其创办的 Insulin IQ 平台发布）： - **微剂量与周期化（Micro-dosing & Cycling）**：坚决摒弃不断加码的大剂量用法，改用远低于标准治疗的“微剂量”，并采取周期循环模式。 - **90天习惯重塑期**：用药90天，在此期间患者食欲低落、极易控制饮食，此时必须同步介入专业的生活方式指导，训练患者适应低碳水化合物饮食（Low-carb diet）。 - **90天后主动撤药评估**：在3个月节点停药，检验低碳饮食习惯是否已经内化固化。多数人在没有生理渴求后能够完全摆脱药物；若一段时间后渴望反复，再短暂进入下一个低剂量周期，寻找阻碍因素。 比克曼表示，他们与美国爱达荷州（Idaho）的一家专业诊所合作开展了这项临床探索。初步数据显示，“微剂量周期化 GLP-1 联合低碳饮食指导”的组别，在减脂效果和骨骼肌肉保留率上，均大幅优于单纯依赖高剂量注射药物的标准对照组。 ### [01:32:16](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5536s) 低碳饮食指导的威力：超越药物试验的长期效果 在谈及生活方式干预时，史蒂文·巴特利特（Steven Bartlett）询问所谓的“低碳饮食咨询与指导”（Low Carb Counseling）究竟包含哪些内容。本杰明·比克曼博士（Dr. Benjamin Bikman）解释说，这本质上就像是配备了一位专业的饮食教练：当患者提出“我想尝试低碳饮食”时，指导人员会协助其量身制定最佳执行方案，一步步引导其实践，就像他们在此次播客中的对话交流一样。 这种看似简单的行为指导所展现出的力量却极其惊人。比克曼博士透露，他们针对接受低碳指导的人群进行了长期追踪，其改善效果甚至直接超越了单纯依赖减肥药物的临床试验结果。更关键的是，这项跟踪研究并非短期观察，受试者已持续坚持了长达两到三年之久。比克曼博士表示，他们很快就会正式提交并发表这一重磅的研究成果。 ### [01:32:45](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5565s) 播客中场：高效思维工具与外源酮能量补充 在节目的赞助插播环节中，史蒂文分享了对提升工作效率和日常精力至关重要的两款产品。首先是一款名为 Wispr Flow 的 AI 语音输入与思维整理工具，它能实时捕捉脑海中零散的想法，通过 AI 润色并修正语法，直接在各种设备上快速回复 Slack、WhatsApp 和邮件，打字速度比传统输入快上四倍，史蒂文随后也成为了该公司的投资人与合作伙伴。 随后，史蒂文拿出了桌上的外源酮补充剂 Ketone-IQ。他提到团队中有多达 35% 到 40% 的人将这款产品视作改变日常状态的“游戏规则颠覆者”（Game Changer）。起初这只是团队放在他桌上的样品，但亲自体验后，他在专注力、精神活力和工作产出方面感受到了显著飞跃，这也促使他不仅投资了该公司，还促成了此次深度合作，如今该产品也已全面进驻美国的 Target 线下门店。 ### [01:34:45](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5685s) 神秘白色粉末与阿洛酮糖：天然刺激 GLP-1 的“稀少糖” 插播结束后，史蒂文注意到制作团队在桌上摆放了几样没有提前说明用途的神秘道具，方便他代表普通观众向专家请教。他指着其中一份白色粉末询问究竟是什么。比克曼博士推测这可能是阿洛酮糖（Allulose），并建议史蒂文用手指蘸一点尝尝看，形容它通常尝起来像淡淡的稀释糖水。 然而史蒂文刚舔了一口便立刻露出难受的表情，大喊这尝起来宛如“漂白水”或洗衣服的洗涤剂，现场瞬间爆发出一阵笑声。经过辨认，团队摆在桌上的道具其实是小苏打/泡打粉（Baking powder）。比克曼博士松了一口气并打趣道：“至少这不会要了你的命，如果是漂白水你现在就得赶紧去漱口了”，史蒂文也跟着大笑接梗：“播客差点就此终结——《本·比克曼毒杀史蒂文·巴特利特》！” 玩笑过后，比克曼博士言归正传，详细科普了阿洛酮糖的生理机制： - **天然稀少糖（Rare Sugar）**：它天然存在于极少数植物中，拥有类似真实糖分的甜味分子结构，但甜度略低于蔗糖。 - **不参与人体代谢**：人体无法代谢阿洛酮糖，它不会被身体转化为能量储存，因此完全无需担心热量负担。 - **内源性 GLP-1 触发器**：阿洛酮糖能够顺利抵达肠道更深处，强烈刺激肠道细胞自然分泌大量的 GLP-1。 - **GLP-1 药物的“天然安全退路”**：对于因恶心呕吐等剧烈副作用无法耐受 Ozempic 等降糖减重药物，或是难以承担高昂药费的患者，在咖啡、茶或日常烘焙中使用阿洛酮糖作为代糖，是内源性激活自身 GLP-1、平稳戒断药物的绝佳途径。此外，比克曼博士每天早晨必喝的马黛茶（Yerba Mate）也具有类似的刺激机制，其团队对此已有发表的研究报告。 ### [01:36:50](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5810s) 胶原蛋白肽与本杰明博士的私人补剂清单 史蒂文看向桌上的第二款白色粉末道具，上面的标签写着“胶原蛋白肽”（Collagen Peptides）。心有余悸的史蒂文笑着表示这次绝对不敢再随便乱尝了。 比克曼博士解释说，胶原蛋白肽同样也是一种能有效促进机体自身分泌 GLP-1 的有效信号物质，是科学减重与维持饱腹感的优秀辅助工具。不仅如此，刚刚发表的一篇最新研究论文表明，将胶原蛋白与特定的复合氨基酸结合摄入，能够显著增强皮肤的完整性并刺激皮肤自身胶原蛋白的生成。 当史蒂文询问比克曼博士个人还推崇哪些有助于代谢和减重的补剂时，比克曼博士分享了他自己的日常清单： - **GoBHB（外源性 β-羟基丁酸盐）**：提供高效的外源酮体供能。 - **胶原蛋白肽**：他个人非常喜欢并日常服用 Iron Feather 品牌的胶原蛋白。 - **优质 Omega-3 脂肪酸**：维持抗炎平衡与细胞膜健康。 - **马黛茶（Yerba Mate）**：比起将其看作单纯的“补剂”，他更将其视为每日必不可少的健康生活习惯。 ### [01:37:53](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5873s) 肌酸的革命性认知：从健身房增肌到大脑能量泵 当史蒂文抛出关于肌酸（Creatine）的问题时，比克曼博士情绪十分激动，坦言自己是肌酸的坚定倡导者，且他的实验室目前正有一项关于肌酸的研究正在推进。长期以来，肌酸都被视为健身房力量训练的传统补剂，但如今整个科研领域最前沿的热点，其实是肌酸对**大脑神经认知功能**的深远影响。 为了通俗地阐明其生化机制，比克曼博士伸出三根手指比喻三磷酸腺苷（ATP）中的三个磷酸基团： ```mermaid flowchart LR accTitle: 肌酸磷酸系统与ATP循环再生机制 accDescr: 展示肌肉收缩或神经放电消耗ATP为ADP，以及磷酸肌酸如何快速回补磷酸基团使其再生。 subgraph Consumption["能量消耗"] A["高能 ATP\n(三磷酸腺苷)"] -->|"肌肉收缩 / 神经放电\n脱去一个磷酸基团释放能量"| B["低能 ADP\n(二磷酸腺苷)"] end subgraph Regeneration["快速充能循环"] C["磷酸肌酸储备\n(Creatine Phosphate)"] -->|"捐献高能磷酸基团"| B B -->|"瞬时重新合成"| A C -->|"转变为"| D["游离肌酸\n(Creatine)"] end ``` 当肌肉收缩或大脑神经元发射信号时，ATP 会水解掉一个磷酸基团释放能量，退化为二磷酸腺苷（ADP）。此时细胞若要恢复能量，必须立刻重新补充一个磷酸分子。外源摄入的肌酸进入细胞后会构建成高能“磷酸肌酸库”（Creatine Phosphate），它能闪电般将自身的磷酸基团转移给 ADP，在极短时间内完成 ATP 的循环再生。 这一机制在日常生活中带来了两大核心维度的提升： 1. **肌肉功能与高强度训练**：单位时间内肌肉能够输出更多功。在进行 30 分钟的高强度力量训练时，由于 ATP 再生速度大幅加快，组间休息间隔得以显著缩短，整体训练密度与恢复效率成倍提高。 2. **大脑能量代谢与认知挽救**：最新的临床研究发现，肌酸能显著充盈脑细胞能量。在针对出现轻度认知障碍（Cognitive Decline）或阿尔茨海默病早期阶段的患者试验中，规律补充肌酸仅数周后，受试者的多项认知指标便出现了明显的恢复改善。 比克曼博士幽默地指出，尽管他完全理解那些为了发达肌肉而吃肌酸的“健身老铁”（Gym Bros），但现实是：“你和我并不是靠肌肉来领薪水的，我们是靠脑子吃饭的。”因此，摄入肌酸最深远的意义在于打造一个容量更大、反应更迅敏的大脑。 在此，比克曼博士强调了**摄入剂量的关键差异**： - **针对肌肉饱和**：每天补充 **5 克** 一水肌酸（Creatine Monohydrate）就足以维持肌肉组织的能量饱和。 - **针对大脑渗透与充盈**：若要促使肌酸有效穿透血脑屏障并使大脑组织达到最佳饱和浓度，需要摄入更高剂量，通常需要每天 **10 到 15 克**。 史蒂文对此深有共鸣，表示此前也曾有嘉宾在节目中提及这一点，当时令他大为震撼，因为绝大多数人从未将这种看似粗犷的增肌粉与顶级的大脑认知表现紧密联系在一起。 ### [01:40:30](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6030s) 肌酸对认知、睡眠不足与女性健康的深远影响 史蒂文·巴特利特（Steven Bartlett）提到他在采访前的案头研究中发现，肌酸（Creatine）有助于保持大脑清醒敏锐，尤其是在睡眠不足或高强度脑力运转的情况下。本杰明·比克曼（Dr. Benjamin Bikman）教授对此高度认同，并援引了一项人体临床对照实验：研究人员故意让两组受试者处于剥夺睡眠状态，分别服用肌酸与安慰剂，随后进行一系列认知能力测试。毫不意外，服用安慰剂的缺觉组表现极差，整个人困倦疲惫、反应迟缓；而摄入肌酸的实验组在认知测试中的表现则明显优异得多。巴特利特听后直呼惊叹，意识到在倒时差或严重缺觉时，肌酸简直是不可或缺的利器。比克曼笑称自己作为一名常年睡眠不足的父亲，每天清晨起床后喝的第一杯饮品必定是肌酸。 谈及肌酸的普及度，巴特利特指出女性群体对肌酸往往存在深深的顾虑与刻板印象，担心补充肌酸会让自己变得“粗壮魁梧”。比克曼幽默地调侃道：“真希望它有这功效，那样我自己早就一身大块头了。”他严肃指出，从认知健康的维度来看，女性甚至比男性更迫切需要关注肌酸。阿尔茨海默病（Alzheimer's disease）是极少数女性患病率远高于男性的慢性疾病之一，女性的发病风险甚至是男性的两到三倍。最新的科学证据表明，较高剂量的肌酸能有效改善大脑认知功能。因此，比克曼认为每一位步入中年及以上的女性，都应当每日补充较高剂量的肌酸，以满足大脑代谢的特殊需求。 针对肌酸对运动表现和骨骼肌的作用，巴特利特援引了比克曼曾分享的数据：肌酸可提升肌肉力量达 10%，提高爆发力输出达 15%，并将高强度运动后的肌肉损伤减少 20% 至 40%。比克曼深入剖析了其生物学机制：肌酸不仅能充当快速供能的高能磷酸化合物，还能直接改变基因转录。在骨骼肌中，肌酸能够激活成肌基因（myogenic genes），促进肌肉蛋白质合成与肌纤维修复。至于女性担心“练得太大只”，比克曼明确表示这纯属多虑——女性体内的性激素环境根本不具备生成庞大肌肉块的生理条件；肌酸带给女性的只会是健康、紧致且充满力量的优质肌肉。 - **认知与抗疲劳测试**：人体试验表明，睡眠剥夺状态下补充肌酸能显著挽救认知与执行功能衰退。 - **阿尔茨海默病与剂量**：女性罹患阿尔茨海默病的风险是男性的 2 至 3 倍，较高剂量的肌酸对中老年女性的大脑认知具有保护价值。 - **肌肉运动性能提升**：提升最高 10% 的力量与 15% 的爆发力，高强度训练后的肌肉损伤降低 20% 至 40%。 - **素食者补充建议**：肌酸天然存在于红肉中；严格素食者（Vegans/Vegetarians）因膳食中缺乏红肉来源，体内肌酸水平通常偏低，最具补充必要性。 --- ### [01:43:24](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6204s) 辟谣肌酐与肾损伤传闻：科学证据与检测误区 针对肌酸是否会引起血糖波动的问题，比克曼斩钉截铁地予以否定。如果有人在服用一勺肌酸粉后测出血糖飙升，唯一的可能是产品中被不良厂商掺入了麦芽糊精（maltodextrin）等隐性填充剂。随后，巴特利特分享了自己两周前体检的亲身经历：医生曾警示他在肾脏指标中发现了“高水平肌酸”，让他小心肾脏问题。比克曼随即指出医生的原话必然是“肌酐（creatinine）升高”，并感叹这正是多年来肌酸遭受无端指责的核心误区。 比克曼科普道，肌酐是肌酸在体内完成代谢使命后的最终产物。当外源性肌酸被身体利用完毕后，便会转化为代谢废物肌酐，由肾脏主动滤过并排出体外。对于普通人而言，如果在未补充肌酸的情况下尿液或血液肌酐异常偏高，确实可能提示肾小球滤过功能受损或肾脏病变；但如果一个人正在口服肌酸补充剂，体内代谢消耗的肌酸总量成倍增加，排出的肌酐自然水涨船高，这纯粹是摄入代谢增加的必然生理现象，绝不代表肾脏受到损害。巴特利特补充道，一项长达 5 年的追踪研究显示，即使运动员每天摄入高达 20 克的大剂量肌酸，其肾脏功能也未发生任何异常。比克曼总结指出，所谓的“肌酸伤肾”是典型的科研假象（artifact）——仅凭代谢物指标的表面波动就误以为存在病理损伤，实际上没有任何实质证据表明合理补充肌酸会对健康肾脏造成破坏。 --- ### [01:45:10](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6310s) 告别顽固脂肪：献给迷茫中奋斗者的底层变革逻辑 巴特利特在访谈中设计了一个极富代入感的闭眼沉思情境，邀请比克曼将自己代入一名普通人的处境：“想象你现在是一名 35 岁的父亲，名叫戴夫（Dave），有一个孩子，腹部有一圈顽固脂肪怎么减也减不掉。你听了很久的播客，尝试过很多次却总是反弹，几乎到了崩溃的边缘。你极度渴望 2026 年能成为转折之年，向家人、孩子证明自己，成为一个健康、强壮、充满魅力的好父亲。面对这些年屡战屡败的迷茫者，他们今天最需要听到什么？” 面对这番触及心灵的提问，比克曼给出了两项核心建议。首先，必须找到一个超越自我、连接他人的外在动力（external motivation）。追求好看、感觉良好等内在动机固然不错，但在面对艰难改变时往往脆弱无力；而当身为父母时，孩子就是最强大的坚守理由——“你活着是为了你的孩子”。其次，必须学会管控自己的成瘾源头与食物渴望（cravings）。肥胖与顽固脂肪的根源往往在于失控的欲望上瘾。他建议不要试图一步登天，而是从最微小、最笃定的一处坏习惯切入，例如彻底戒掉睡前饮酒，或者通过中午吃一顿丰盛扎实的午餐来打破饥饿循环，并积极寻求外界支持。 巴特利特对此深表赞同，并结合采访众多专家的感悟指出，人的生活习惯具有深层的连锁反应（interconnected domino effect），哪怕是一个看似微不足道的小改变，也会引发蝴蝶效应。比克曼随即以饮酒为例拆解了这种恶性代谢连锁反应：许多人误以为睡前小酌有助于睡眠，实际上酒精虽然能让人快速昏睡，却会彻底摧毁后半夜的深度睡眠质量。次日清晨醒来时，身体必然伴随疲惫迟钝、皮质醇激增与严重的胰岛素抵抗；胰岛素全天居高不下，又会引发强烈的暴食渴望，将摄入的每一卡路里高效打包锁死在脂肪细胞中。通过砍断睡前饮酒这一个习惯，便能逆转后续一连串的激素灾难，为减脂打开突破口。 ```mermaid flowchart TD accTitle: 睡前饮酒引发的代谢恶性循环图 accDescr: 展示睡前饮酒如何通过破坏睡眠、升高皮质醇与胰岛素，最终导致食欲失控与脂肪堆积的闭环。 subgraph SleepImpact["睡眠与压力受损"] A["睡前饮酒"] --> B["后半夜睡眠质量极差"] B --> C["次日晨起困倦/疲惫"] C --> D["皮质醇水平飙升"] end subgraph MetabolicDisruption["代谢与脂肪囤积"] D --> E["加重胰岛素抵抗"] E --> F["日间基础胰岛素居高不下"] F --> G["强烈的食欲与碳水渴望"] G --> H["卡路里储存效率增加（脂肪堆积）"] end H -.->|"形成恶性循环"| A ``` - **超越自我的驱动力**：仅凭“追求更好看的外表”等自我动机难以长期抵御挫败感；为孩子和家人的长远陪伴而战，能提供更坚韧的执行力。 - **微小习惯撬动全局**：不必急于全盘颠覆生活，选择斩断一个恶习（如晚间酒精摄入）即可阻断激素恶性循环。 - **酒精睡眠的生理伪装**：酒精仅具备镇静催眠表象，实质严重打乱睡眠结构，导致翌日皮质醇及胰岛素飙升，从而大幅提升身体储存脂肪的倾向。 ### [01:49:08](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6548s) 睡眠、压力与酮体的抗焦虑作用 睡眠是代谢健康、减重以及整体身心状态中极为关键却常被误解的变量。很多人误以为酒精等物质有助于入睡，但实际上它彻底破坏了睡眠质量。史蒂文提出，压力是这一讨论中尚未深入探讨的重要角色。本杰明·比克曼（Dr. Benjamin Bikman）对此深表赞同，并指出睡眠不足是导致压力的首要原因。压力更是他所定义的诱发“快速胰岛素抵抗”的三大元凶之一——身体在短短几小时内就会因压力而陷入严重的胰岛素抵抗状态。现实中，像比克曼虚构的“戴夫”（Dave）这样的普通人，带着焦虑和烦恼上床，睡眠极差。如果只是空洞地对他说一句“去减轻压力”，不仅毫无帮助，反而会因为让他不知所措而“变得更加焦虑”。 面对这种无形的压力，明智的营养补充策略能够提供一个实用的抓手。自然界中存在被称为“适应原”（adaptogens）的天然分子，例如南非醉茄（Ashwagandha）。比克曼提到自己尝试过 Goli 品牌的南非醉茄软糖，这种形式避免了直接吞服根部提取物粉末的苦涩口感，同时提供了完整的治疗剂量。人体临床试验表明，南非醉茄能够有效缩短入睡潜伏期并改善睡眠结构，其核心机制之一就是抑制皮质醇（压力荷尔蒙）的分泌反应。建立代谢健康往往依赖于这些微小而确定的日常胜利：少喝点酒、睡前吃两粒南非醉茄软糖、睡前不进食以防止夜间反应性低血糖，这样就能睡个好觉，第二天精力充沛地迎接生活。 谈到酮体与压力的关系时，比克曼解释道，酮体在医学研究中正日益被视为一种“抗焦虑剂”（anxiolytic）。这是酮体带来的直接生理效应：血液中最主要的酮体成分 β-羟基丁酸（BHB）不仅是能量底物，更是强大的细胞信号分子，它能直接作用于大脑，下调压力荷尔蒙的信号传导。 ```mermaid flowchart TD accTitle: 睡眠、压力与胰岛素抵抗的恶性循环及干预节点 accDescr: 展示睡眠匮乏如何引发皮质醇升高和胰岛素抵抗，以及酮体和南非醉茄如何打断这一恶性循环。 subgraph ViciousCycle["代谢恶化闭环"] A["睡眠不足 / 睡眠障碍"] --> B["压力荷尔蒙皮质醇飙升"] B --> C["数小时内诱发快速胰岛素抵抗"] C --> D["代谢紊乱与脂肪堆积"] D -. 恶化.-> A end subgraph Interventions["干预与缓解机制"] E["南非醉茄 (Ashwagandha)"] -->|抑制皮质醇分泌| B F["外源性/内源性酮体 (BHB)"] -->|大脑抗焦虑信号| B G["睡前禁食 & 戒酒"] -->|改善睡眠架构| A end ``` - 压力是引发数小时内机体“快速胰岛素抵抗”的核心诱因之一，而睡眠匮乏则是压力的首要驱动力。 - 临床研究证实，适应原草药南非醉茄能改善睡眠潜伏期（入睡速度）与睡眠架构，并抑制过度的皮质醇应激。 - β-羟基丁酸（BHB）具有明确的抗焦虑（anxiolytic）信号分子属性，可进入脑部钝化压力荷尔蒙通路。 --- ### [01:51:26](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6686s) 中年男性不可忽视的指标：睾酮与男性更年期 当被问及追求终身改变的人群最容易忽略的重要问题时，比克曼把目光投向了中年男性群体。他指出，公众舆论中关于女性健康和更年期（Menopause）的讨论非常充分且必要，但男性同样存在生理机能随年龄退化的对应阶段——在临床上更为温和、渐进的“男性更年期”（Andropause）。随着年龄增长，男性体内睾酮（Testosterone）水平会出现持续性的缓慢下降。如果一个中年男性长期感到异常疲惫并且体重不断攀升，去医院检测睾酮水平是绝对必要的步骤。 改善睾酮水平并不意味着必须立刻求助于药物替代疗法。比克曼解释说，减掉多余的脂肪本身就会直接促使体内游离睾酮回升；而在考虑正式的睾酮替代疗法（TRT）之前，还有针对性的营养补充剂可作为前置过渡手段。此外，比克曼分享了一种被许多实践者证明极具爆发力的自然手段：冷水浸泡（冷水浴/冰浴）与随后的抗阻锻炼相结合。他身边有些男士通过“冷水浸浴之后立刻进行力量训练”的组合方案，成功使体内的睾酮水平翻倍，称这是极其强悍的协同刺激方式。 - 男性更年期（Andropause）伴随着睾酮水平的渐进式下降，其典型外在表现为慢性疲劳与无法解释的体重增加。 - 体脂率与男性睾酮呈显著负相关，减重是提升内源性睾酮水平最高效的生理杠杆。 - “冰浴冷水浸没（Cold plunge）+ 紧接着力量锻炼”可形成强大的神经内分泌刺激，显著拉升睾酮水平。 --- ### [01:52:37](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6757s) 关键体检与生物标记物：空腹胰岛素、HOMA-IR 与连续血糖监测仪（CGM） 关于家庭检测与常规医疗检测的界限，比克曼澄清道，目前市面上尚无成熟可靠的家用指尖胰岛素测试仪或即时睾酮试纸，虽然有些家庭采血包正在推广，但仍不成熟。不过，如今在欧美地区，诸如 Blokes 和 Hone Health 等远程医疗服务已允许用户线上预约护士上门采血，或是寄送可吸附在手臂上一键无痛采血的小型装置，装满试管后邮寄回实验室完成检测。 如果能够改变全球医疗系统的体检政策，比克曼最渴望推动的一项变革，就是在常规体检血脂和血糖组合中强制加入“空腹胰岛素”检测。几乎所有常规体格检查都会测量空腹血糖、总胆固醇和甘油三酯，却偏偏遗漏了胰岛素。单看胰岛素本身，健康的空腹理想指标应当保持在 7 μU/mL（微单位/毫升）或更低；结合空腹血糖与胰岛素数值，医生即可计算出稳态模型评估指标（HOMA-IR），它是精准定位个体在胰岛素抵抗疾病谱上所处阶段的“金标准”。 | 检测项目 | 检测场景 | 理想健康参考基准 | 临床诊断与健康意义 | |:--- |:--- |:--- |:--- | | **空腹胰岛素** (Fasting Insulin) | 静脉采血实验室检验 | ≤ 7 μU/mL | 远早于高血糖出现的代谢受损预警信号 | | **HOMA-IR** (胰岛素抵抗稳态模型) | 基于空腹血糖与胰岛素计算 | 评分越低越好（通常 < 1.0 为优） | 评估全身外周组织胰岛素抵抗严重程度的标准参数 | | **CGM** (连续血糖监测仪) | 手臂植入式微针可穿戴设备（持续14天） | 进食后血糖波动平缓，无剧烈尖峰与骤降 | 实时提供个体化饮食刺激反馈，激发内生性健康改善动力 | 针对价格在数十美元、可在手臂佩戴两周的连续血糖监测仪（CGM），比克曼给予了极高的推荐评价。史蒂文回忆了自己佩戴 14 天 CGM 的经历：吃完番茄酱、零度可乐、奶酪或水果后，手机上几分钟内就能直观看到血糖曲线的剧烈起伏，这种具象化的视觉冲击彻底重塑了他未来数年的饮食抉择。比克曼指出，CGM 能够让人凭内生动力主动做出改变，无需任何人唠叨。不仅如此，将 CGM 与 Whoop 等监测心率变异性（HRV）的穿戴设备“数据叠加”（stacking），还能破解隐秘的身体异常——当你发现 HRV 变差显示身体承受压力时，调阅 CGM 数据往往会发现这其实是夜间突发的“反应性低血糖尖峰”所致。比克曼正是通过 CGM 发现自己每逢睡眠奇差的夜晚前都有夜间血糖飙升的情况，果断戒除晚间升糖饮食后，迎来了个人睡眠质量最大的一次飞跃。 --- ### [01:56:34](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6994s) 终极之选：不可动摇的信仰与经典 按照《CEO日记》（The Diary Of A CEO）的闭幕传统，上一位匿名嘉宾为比克曼留下了一个直击灵魂的问题：“如果你余生只能拥有一件世间之物，那会是什么？为什么？（排除你的家人）”。 面对排除亲人选项的限定，比克曼没有犹豫太久，郑重地给出了自己的答案——他的经文（holy scriptures）。他坦言自己每天都会翻阅研读经书，人生中绝大部分持久的幸福感，皆源自于他对崇高主宰的坚定宗教信念与对上帝的信仰。比克曼动情地指出，作为一名终日沉浸在严密实证中的科学家，社会上常常有太多人试图把“信仰”（faith）贬低或描述为某种负面的、不理性的东西；但人类生命的本质在于，我们的每一项行动、每一次探索，其根本基石都建立在某种形式的信仰之上。 - 面对排除家人的终极提问，比克曼选择保留陪伴自己终身每日研读的宗教经文。 - 作为代谢生物学科学家，比克曼反对把科学与精神信仰割裂甚至对立起来，坚信人类的一切行为在深层次上皆建立在信仰的支撑之上。 ### [01:57:25](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=7045s) 信仰与经文：超越个人能力的平静之源 在回答如果一生中只能保留一样东西会选什么时，本杰明·比克曼（Benjamin Bikman）博士表达了自己的选择是“经文”（scriptures）。他解释道，信心的本质是对美好结果的期盼与坚信。对他而言，阅读经文是他进行冥想、沉思自己在浩瀚宇宙中所处位置的方式，更是他与上帝——一位关怀他、爱护他的天父——建立联系的纽带。当面对仅凭自己双手无法解决的困境与挑战时，经文与信仰是他可以寻求帮助与指引的精神港湾。 ### [01:57:47](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=7067s) 凡世生命的意义与神圣父母的期盼 当主持人史蒂文·巴特利特（Steven Bartlett）顺着话题提出更深层次的追问：“你认为这一切的意义究竟是什么？我们经历这一生的目的何在？”比克曼博士承认这是一个极为宏大的命题，并毫无保留地分享了他深刻的信仰世界观。他认为，凡世生命的意义在于向天父证明“我们有能力成就更多”。 比克曼博士阐述道，在来到人世之前，人类处于前生状态（premortal state），而凡世的肉身是一场至关重要的磨砺与体验。在这个被称为“肉身圣殿”（mortal tabernacle）的阶段中，人类获得了巨大的力量与主权——掌控生命与死亡的能力，以及面对成瘾、不良习惯和各种诱惑时进行自我约束与克制的能力。生命的考验正是为了检验人类是否能够正确驾驭这些能力并学会掌控自己。 他以自己作为父亲的经历作比喻：作为父亲，他最大的心愿就是看着自己的孩子们健康成长，未来也能成为优秀的父母，以他和妻子为榜样去经营人生。同样地，他相信人类拥有一对神圣的父母（天上父母，包括天父与天母），他们唯一的期盼就是孩子们能够不断成长并最终变得像他们一样。正如父母不能永远溺爱和庇护孩子、必须放手让他们走出家门历经风雨才能真正长大，凡世的生命正是天上父母为我们安排的成长契机。当尘世生命终结时，人类将回归神圣父母身边，证明自己已经做好了继续学习、进步并效法他们的准备。 ```mermaid flowchart TD accTitle: 凡世生命的属灵成长历程 accDescr: 展示从前生存在到凡世肉身体验与考验，最终回归神圣父母身边的成长与进化闭环。 subgraph PreLife ["前生状态"] A["前生存在<br/>(Premortal State)"] end subgraph MortalLife ["凡世试炼 (Mortal Tabernacle)"] B["赋予肉身与掌控力<br/>(主宰生死/抵御成瘾与诱惑)"] C["实践自我克制<br/>(如同离开父母羽翼独立历练)"] B --> C end subgraph Eternity ["永恒进阶"] D["回归天上父母<br/>(Heavenly Parents)"] E["创造与繁衍永恒家族<br/>(效法神圣父母的创世与爱)"] D --> E end A --> B C --> D ``` ### [01:59:25](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=7165s) 永恒家庭与反对虚无主义的宇宙观 当史蒂文进一步追问这种进步与模仿的终极目的究竟为何时，比克曼博士道出了极具宇宙视野与温情的回应：这一切是为了效仿天上的父母，像他们那样创造世界并拥有属于自己的灵体子嗣。比克曼博士动情地回忆起录制节目之前两人开过的玩笑，坦言自己极其怀念孩子们还是婴儿时的时光，“我的孩子们不再是软糯可爱的小婴儿了，这让我内心深处隐隐作痛；尽管他们现在依然是无比可爱的孩子，但我真的很想念他们婴儿时期的模样。” 在他眼中，真正的“天堂”并不是某种虚无缥缈的状态，而是与深爱的妻子在一起，拥有一个永不终结的大家庭，并在未来漫长的永恒中赋予无数后代生命，就像他们在这个世界上诞生一样。这是一种浩瀚而宏大的宇宙观。生命的终极目的在于证明人类有资格配得上更高的崇高与永恒，而不是在生命落幕时仅仅坠入虚无主义的无底黑暗之中。 - **核心人生观**：凡世生活是神圣父母赐予的成长考验，旨在检验人类在面对肉体诱惑与成瘾时展现的自我克制与意志力。 - **关于天堂的定义**：与深爱的妻子相伴，延续永不终结的家庭纽带，并效仿神圣父母创造生命。 - **对虚无主义的摒弃**：坚信生命绝不仅是死亡后归于一片虚无与黑暗（"nihilistic blackness"），而是向永恒生命进阶的必经之路。 ### [02:00:26](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=7226s) 结语与《CEO日记》深度对话卡牌推荐 访谈在温馨而肃穆的哲理探讨中圆满收尾，比克曼博士向主持人致谢。随后，主持人史蒂文·巴特利特在节目片尾强调了人与人之间深度联结（connection）的重要性。特别是在当下这个快节奏的现代世界中，人们比以往任何时候都更需要真诚与深刻的交流。 史蒂文介绍了栏目团队由此灵感打造的《CEO日记对话卡牌》（The Diary Of A CEO Conversation Cards）。每期节目尾声，受访嘉宾都会为下一位未知嘉宾留下一个发人深省的问题，团队将这些极具穿透力的问题整理成了卡牌，并加入了增加趣味与意外性的“反转卡”（twist cards）。在全新推出的第二版卡牌中，史蒂文首次在首发批次中放入了极少数附带其独家提问的限量版“金色卡牌”（gold cards），并邀请广大观众通过视频下方的链接获取，在与身边人的互动中建立更深刻的灵魂共鸣。 ## Notable quotes > [00:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=0s) 必须削减卡路里才能达成目标 — 本杰明·比克曼博士 > [00:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=0s) 统领一切的终极代谢激素 — 本杰明·比克曼博士 > [00:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=0s) 这绝对是道具吧，喝起来简直就像漂白水一样！ — 斯蒂芬·巴特利特 > [05:40](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=340s) 体内正在发生的所有化学反应的总和 — 本杰明·比克曼博士 > [19:00](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1140s) 在极低的胰岛素状态下，身体的环境与脂肪储存背道而驰，以至于机体开始名副其实地‘浪费能量’——你呼出的每一次气息中携带的酮体，都是正在离开你身体的热量。 — 本杰明·比克曼博士 > [24:56](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1496s) 肝脏这时候就像在自言自语：‘哎呀，我烧掉的能量我自己根本用不完，大脑那边现在怎么样了？’ — 本杰明·比克曼博士 > [28:43](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=1723s) 饥饿永远是赢家 — 本杰明·比克曼博士 > [44:23](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=2663s) 女性绝不是缩小版的男性 — 本杰明·比克曼博士 > [01:01:46](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=3706s) 彻底戒掉深夜吃零食的习惯，想尽一切办法避免带着低血糖或血糖暴冲的状态入睡。 — 本杰明·比克曼博士 > [01:15:14](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=4514s) 科学家绝不能自以为掌握了绝对真理，一个合格的科学家必须保持极致的谦逊，一旦自己的假说被证伪，就必须随时准备将其摒弃。 — 本杰明·比克曼博士 > [01:25:52](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5152s) 这种方法管用，直到它彻底失效为止 — 本杰明·比克曼博士 > [01:37:53](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=5873s) 你和我并不是靠肌肉来领薪水的，我们是靠脑子吃饭的。 — 本杰明·比克曼博士 > [01:45:10](https://www.youtube.com/watch?v=C7LL7VwP8Nc&t=6310s) 你活着是为了你的孩子 — 本杰明·比克曼博士 ## Mentioned Benjamin Bikman, Steven Bartlett, David Ludwig, Gary Lopaschuk, Isabella Cooper, Thomas Seyfried, Otto Warburg, G. Lynis Dohm, Brigham Young University, Insulin IQ, University of Alberta, Boston College, East Carolina University, BBC, British Heart Foundation, National Institutes of Health (NIH), National Science Foundation (NSF), Pipedrive, Wispr Flow, Ketone-IQ, SiBio, Morozko Forge, Unimate, Iron Feather, GoBHB, Goli, Blokes, Hone Health, Whoop, The Biggest Loser, The Diary Of A CEO, Ozempic, Cialis ## Video description No.1 Health Doctor Benjamin Bikman breaks down keto, insulin resistance, sugar addiction, and calorie counting, and the ONE test that predicts weight gain! Dr Benjamin Bikman is a metabolic scientist and researcher focused on the link between insulin resistance and chronic disease. He is Professor of Cell Biology at Brigham Young University and Co-founder of Insulin IQ. He explains: ◼️Why shrinking fat cells depends on lowering insulin, not eating less ◼️How ketones act as a brain fuel that kills hunger and boosts metabolism ◼️Why constant carb intake traps energy and makes willpower fail ◼️How GLP-1 drugs may worsen muscle loss and long-term metabolic health ◼️Why a fasting insulin test reveals problems years before diabetes 00:00 Intro 02:19 What Should People Focus on for 2026 When It Comes to Diet? 07:05 What Is Metabolism? 09:44 Why Calorie Counting Doesn't Work 22:24 Ketones and Fat Loss 24:56 How the Liver Decides What to Do With Fat 27:02 Is Keto Sustainable? 30:11 Could Keto Help With Eating Disorders and Sugar Addiction? 32:41 The Effects of Keto on the Heart 37:51 Should You Take Exogenous Ketones? 44:23 Is Keto Suitable for Women? 50:59 The Perfect Diet and Lifestyle for 2026 56:51 Steve’s Ketone Levels After a Keto Shot 58:27 Ads 59:29 Continuing the Perfect Lifestyle for 2026 01:05:35 When Not to Do Keto 01:10:23 How Cancers Use Sugar for Energy 01:21:06 Are Vitamins and Supplements Contributing to Obesity? 01:25:52 Thoughts on Ozempic and GLP-1s 01:32:45 Ads 01:34:44 What’s the Best Sweetener to Use? 01:36:50 Collagen Peptides 01:37:53 Creatine 01:45:10 How to Get Rid of Stubborn Fat for Good 01:49:18 How Stress Contributes to Weight Gain 01:51:26 Check Your Testosterone Levels 01:52:37 What Tests Can We Do at Home? 01:56:34 If You Could Have One Thing for Life, What Would It Be? Follow Dr Benjamin: Instagram - https://bit.ly/3MGLKNH X - https://bit.ly/3N6hziZ Website - https://bit.ly/491iGI6 Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/07/DOAC-Benjamin-Bikman-2-Independent-Research-further-reading.pdf The Diary Of A CEO: ◼️Join DOAC circle here - https://doaccircle.com/ ◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb ◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Pipedrive - https://pipedrive.com/CEO Wispr - Get 14 days of Wispr Flow for free at https://wisprflow.ai/DOAC Ketone - https://ketone.com/STEVEN for 30% off your subscription order [Source](https://www.youtube.com/watch?v=C7LL7VwP8Nc)

[0:00] 本杰明·比克曼博士: 必须削减卡路里才能达成目标 [0:00] 本杰明·比克曼博士: 统领一切的终极代谢激素 [0:00] 斯蒂芬·巴特利特: 这绝对是道具吧，喝起来简直就像漂白水一样！ [5:40] 本杰明·比克曼博士: 体内正在发生的所有化学反应的总和 [19:00] 本杰明·比克曼博士: 在极低的胰岛素状态下，身体的环境与脂肪储存背道而驰，以至于机体开始名副其实地‘浪费能量’——你呼出的每一次气息中携带的酮体，都是正在离开你身体的热量。 [24:56] 本杰明·比克曼博士: 肝脏这时候就像在自言自语：‘哎呀，我烧掉的能量我自己根本用不完，大脑那边现在怎么样了？’ [28:43] 本杰明·比克曼博士: 饥饿永远是赢家 [44:23] 本杰明·比克曼博士: 女性绝不是缩小版的男性 [61:46] 本杰明·比克曼博士: 彻底戒掉深夜吃零食的习惯，想尽一切办法避免带着低血糖或血糖暴冲的状态入睡。 [75:14] 本杰明·比克曼博士: 科学家绝不能自以为掌握了绝对真理，一个合格的科学家必须保持极致的谦逊，一旦自己的假说被证伪，就必须随时准备将其摒弃。 [85:52] 本杰明·比克曼博士: 这种方法管用，直到它彻底失效为止 [97:53] 本杰明·比克曼博士: 你和我并不是靠肌肉来领薪水的，我们是靠脑子吃饭的。 [105:10] 本杰明·比克曼博士: 你活着是为了你的孩子

[76:09] Dr. Benjamin Bikman: If you're asking me for the one single thing someone can do: stop snacking in the evening. [85:52] Dr. Benjamin Bikman: GLP-1 activation is so intense that it's no surprise the body starts to say, 'Hey, you're screaming at me too much and I'm going to become deaf to your signal.' [97:53] Dr. Benjamin Bikman: More than anything, you and I, we're not getting paid because of our muscles. We're getting paid because of our brains. So, you and I are taking creatine to have bigger, better brains. [97:53] Dr. Benjamin Bikman: No woman ever needs to be worried about getting too big in muscles. It doesn't happen. [116:34] Dr. Benjamin Bikman: Everything we do is based on faith. Every action we take is a faith in a hope that the consequence will be one we want.

[0:00] One of the problems with weight loss [0:02] goals is saying you need to cut calories [0:04] in order to get there. Now, I'm not [0:05] saying calories don't matter. They are [0:07] relevant, but not the most relevant. And [0:09] I'm going to talk about evidence to [0:10] support that. [0:11] >> If someone is listening at home now and [0:13] they have the goal of losing some [0:15] weight, they want to be in a better [0:16] physique, be more healthy. Is this [0:18] conversation going to help them [0:19] accomplish those goals? [0:21] >> I'll make sure that they get what they [0:22] need. [0:23] >> Dr. Benjamin Bickman is one of the [0:25] world's leading metabolic and fat cell [0:27] scientists. And now he's returned to [0:29] expose some of the myths surrounding [0:30] weight loss [0:31] >> and the surprising impact that one [0:33] particular hormone has on our weight, [0:35] brain, and mental health. [0:36] >> As a metabolic scientist, I wouldn't [0:38] want someone to think there is only one [0:39] way to lose weight. However, I think [0:42] this is the most practical and simplest [0:44] strategy, a ketogenic diet. A huge [0:47] reason is that when you cut carbs, [0:49] insulin comes down. And insulin as a [0:51] hormone is the one metabolic hormone to [0:54] rule them all. Insulin will tell every [0:56] single cell of the body what it needs to [0:58] do with energy. And insulin is so [1:00] determined to store energy that it is [1:02] directing calories to be stored in [1:04] tissues like fat or in the liver [1:06] >> to make you fat. [1:07] >> Yeah. But there's more. Ketones are the [1:09] brain's preferred fuel. It can control [1:10] anxiety, improve depression. It can help [1:12] with attention. In fact, the benefits of [1:14] ketones are so extensive that companies [1:17] are finding ways so you [music] can [1:18] drink ketones. [1:19] >> And I have a bunch of different [1:20] exogenous ketone products here, a [1:21] variety of different brands and a bunch [1:23] of other things here on the table. So, [1:24] what the hell is this? [1:25] >> If someone is interested in a good, [1:26] smart way of losing weight, try that. [1:29] >> This [snorts] is definitely a prop. It [1:30] tastes like bleach. [1:32] >> I'm so sorry. Oh my god. [1:34] >> So, for 2026 to be the year where I [1:36] finally get a grip of my health, and I [1:38] asked you to [music] make the perfect [1:40] plan, what would you prescribe? [1:42] >> So, first of all, [1:45] I see messages all the time in the [1:47] comments section that some of you didn't [1:48] realize you didn't subscribe. So, if you [1:50] could do me a favor and double check if [1:52] you're a subscriber to this channel, [1:53] that would be tremendously appreciated. [1:54] It's the simple, it's the free thing [1:56] that anybody that watches this show [1:58] frequently can do to help us here to [1:59] keep everything going in this show in [2:01] the trajectory it's on. So, please do [2:03] double check if you've subscribed and uh [2:05] thank you so much because in a strange [2:06] way, you are you're part of our history [2:09] and you're on this journey with us and I [2:10] appreciate you for that. So, yeah, thank [2:12] you. [2:16] >> [music] [2:20] >> Dr. Benjamin Bickman, [2:22] at this time of year, the audience that [2:25] are listening right now are thinking a [2:26] lot about health and dietary changes [2:28] that they can make to make 2026 the best [2:31] year of their life to finally be able to [2:33] kick that habit. And one of the things [2:34] that's front of mind, I think, for all [2:35] of my listeners is their relationship [2:38] with sugar, with carbs, [2:41] >> right? And I guess the second order [2:43] things that some people might know [2:45] something about like insulin resistance [2:47] and all these kinds of subjects. At this [2:49] particular moment in the year, if you [2:51] had the ear of millions of people as [2:54] they're coming into 2026, what is the [2:57] most important thing that you would say [2:59] to them? [2:59] >> Yeah, that's a great question. What a [3:01] way to um to get things started. In [3:03] fact, I appreciate you even framing the [3:04] conversation as if I had the ear because [3:06] you've given me the ear of millions of [3:08] people. So, I'm going to take it [3:09] seriously. The way you frame the [3:11] question is really relevant because [3:13] within North America, you see a a [3:17] pattern, a rhythm to both weight gain [3:19] and even insulin resistance as it is [3:21] quantified throughout the year where in [3:23] the winter months people gain more [3:25] weight and are more insulin resistant. [3:27] Almost like the hibernating bear, which [3:30] becomes demonstrably more insulin [3:31] resistant as it gets into hibernation. [3:34] We non-hibernating mammals actually see [3:37] an echo of the same thing, albeit more [3:39] subtly. So, it matters now where [3:42] physiologically we're more inclined to [3:45] suffer from the consequences of bad [3:47] dietary decisions. [3:49] And of course, with all the holidays, [3:51] we're more likely to be making those bad [3:53] dietary decisions. So, my advice would [3:56] be to structure your indulgences as [4:00] smartly as you can. you know that you're [4:03] going to be faced with foods that are [4:06] delicious and dare I say addictive. [4:09] Don't rely on your own intuition uh to [4:13] guide you through eating that know that [4:16] your temptation to indulge is going to [4:18] be in some instances perhaps greater [4:20] than you can control. So, structure your [4:23] indulgences. Give yourself a distinct [4:25] period of time where you know you're [4:26] going to embib in these refined starches [4:28] and sugars. And then, if necessary, [4:30] recruit help. Have a family member, have [4:32] a loved one join you in your plan, and [4:35] you tell them, "I don't want to gain the [4:38] same weight I gained last year. I don't [4:40] want to amplify the consequences of [4:42] insulin resistance like I did last year. [4:44] Can you please be my my watchman and [4:47] help me keep track where today is my day [4:50] of indulgence or two days and then on [4:53] that Monday remind me please be my [4:55] helper um to get back on track. Among [4:58] the many problems with the modern diet [5:01] is the constant carbohydrate [5:03] consumption. It is the one macronutrient [5:05] that we have the hardest time [5:07] controlling and I would say it's the one [5:08] macronutrient that has the most [5:10] disastrous consequences in the form in [5:12] which we consume it. Now, of course, [5:15] carbohydrates is a broad class of food. [5:17] Some are just fine and some are not. Of [5:20] course, we more focus on the ones that [5:22] are not fine. So, my advice would be [5:24] structure your indulgences, be mindful [5:27] of what you're doing in that you are not [5:29] doing yourselves any favor. uh and then [5:31] recruit outside help because you will [5:32] not be able to rely on your own [5:34] intuition to pull you out of what might [5:36] become the sort of carbind induced coma. [5:40] >> Um I did ask thousands of the listeners [5:42] what dietary changes they had planned [5:44] for 2026 and what they cared about most. [5:47] Funnily keto came up number one then [5:49] cutting sugar then weight loss then [5:51] fasting more protein whole foods low [5:54] carb and calorie control. So this is [5:58] going to be a bit of a road map for me. [6:00] I'm thrilled to hear that order. Like [6:03] when you put out the histogram and [6:04] you're looking at the most common [6:05] responses, the fact that calorie number [6:08] was at the bottom actually kind of [6:09] thrills me because this reflects that [6:12] the tide is turning that over the past [6:15] decades, 60 plus years, the singular [6:18] piece of advice when it came to weight [6:20] loss and metabolic health was eat less, [6:22] exercise more, which is a purely [6:24] thermodynamic or a a calorie centric [6:28] paradigm. just stating nothing else [6:30] matters other than the energy you're [6:32] putting in and the energy you're putting [6:33] out. We can't possibly account for all [6:37] of the energy in the complexity of the [6:39] human body. You can have humans eat two [6:41] meals that are identical in calorie [6:44] number. So purely isocaloric [6:47] and there is something called the [6:48] thermic effect of food. So when we eat [6:50] right now you and I haven't eaten, we're [6:52] in a fasted state. Our metabolic rate is [6:54] say humming along here. If we were to go [6:56] get lunch and eat something in the hours [6:58] following just the very act of digesting [7:01] we have turned up the metabolic engine [7:03] and metabolic rate would go up a little [7:05] bit. [7:05] >> Metabolic rate meaning [7:06] >> meaning the total amount of energy the [7:08] body is is expending. In fact metabolism [7:11] to I'll come back to this thought in [7:13] just a second. As a metabolic scientist [7:15] people don't even understand the word [7:16] metabolism. Metabolism is [7:19] underwhelmingly perhaps nothing more but [7:22] nothing less than the sum of every [7:25] chemical reaction happening in our [7:26] bodies. It's just everything that is [7:30] keeping us alive, that is keeping our [7:32] neurons firing, my my my muscles moving [7:34] as I'm animating on the my hands. [7:37] Everything we're doing is metabolism. [7:40] And so after we eat, metabolism goes up [7:42] a little bit. Again, that's called the [7:43] thermic effect of food. And if you give [7:46] people two isocaloric meals, so exact [7:50] same number of calories. That's what [7:51] isocaloric means. same amount of protein [7:54] and yet the they differ in their [7:56] composition of macronutrients with fats [7:59] and and carbs. So the meal that is lower [8:03] carb and higher fat, those individuals [8:06] will have a much higher metabolic rate [8:08] for hours afterwards than the group that [8:11] is eating the high carb, low-fat version [8:13] of that same caloric meal. And that's [8:16] because insulin insulin as a hormone is [8:19] the one metabolic hormone to rule them [8:21] all. It will determine what the body [8:24] does with energy at every single cell. [8:26] This is a principle even many very [8:28] educated clinicians don't understand. [8:31] They think that insulin only controls [8:33] blood glucose. That's just the most [8:35] obvious thing that it does because we [8:37] can prick a finger and measure it or [8:38] slap something on our arm and measure [8:40] the glucose. Insulin will tell every [8:42] single cell of the body from brain cells [8:44] to bone cells, liver cells to lung [8:46] cells, and everyone in between what it [8:49] needs to do with energy. And insulin is [8:51] so determined to store energy that it [8:54] will slow the metabolic engine of the [8:56] body down in order to store more. And so [8:59] all of this is my long- winded way of of [9:02] saying how thrilled I am that this is an [9:04] audience that is shrugging off the old [9:07] ideas of a calorie ccentric model of [9:09] obesity. Because all of these people, [9:11] everyone's interested in losing weight [9:12] or maintaining weight, which I admire. [9:15] That's a good goal. The size of our fat [9:16] cells matters tremendously. So that's a [9:19] good goal to want to shrink our fat [9:20] cells and be healthier. The fact that [9:22] they didn't put controlling calories as [9:24] number one and indeed put it at the end [9:26] suggests that the word is getting around [9:29] that more I would say better more sound [9:31] metabolic science is starting to seep [9:34] through society where they're more [9:36] interested in controlling their [9:38] macronutrients. [9:40] In other words, their carbs and their [9:41] fats than they are controlling their [9:43] calories. [9:45] >> My brother called you, didn't he? [9:46] >> He did. [9:46] >> My older brother. [9:47] >> Yeah. What did he say? [9:49] >> Yeah, he's darling. Well, we we had some [9:50] wonderful conversations. Um, he was [9:53] interested as a dad, a middle-aged dad, [9:56] in in fact indeed checking a lot of the [9:58] boxes you just mentioned, which is I [9:59] want to be a healthy dad. I want to live [10:01] a long, healthy life. One of the [10:03] problems with weight loss goals is they [10:05] look at the goal. They look at the [10:06] weight where they want to get to. [10:08] They're looking down the down the road [10:09] and saying, "This is where I want to [10:10] get, and so I need to cut calories in [10:13] order to get there." [sighs] So there [10:15] are two there are two variables that [10:17] come into play when it comes to losing [10:19] weight. And I've already said said this [10:21] and I'll state it again just to be [10:22] clear. It's a matter of shrinking fat [10:24] cells. That's what happens when [10:26] someone's losing fat mass. It's not that [10:28] you're losing fat cells. Indeed, you [10:30] don't want to. That's a topic for [10:32] another time. But liposuction is a [10:34] perfect example where you are losing fat [10:36] mass and yet no health marker gets [10:39] better. None. Even though you've lost, [10:41] you could go in and suck out fat cells [10:43] and you'd say, "I lost 20 pounds of pure [10:45] fat. I'm now going to go to my doctor [10:47] and get my blood test and I'm going to [10:49] be so much healthier." And yet [10:51] [clears throat] nothing is different. If [10:52] they were diabetic, they're just as [10:54] diabetic. So if someone's looking at [10:56] their New Year's goals, and when I spoke [10:58] with your brother, it was an echo of [10:59] this conversation in a way. I said, "All [11:02] right, you need to shrink your fat [11:03] cells." Most people only look at the [11:05] calorie control. The problem with [11:08] calorie control is that we've seen what [11:11] it looks like when you only focus on [11:13] calorie deprivation. And that is in in a [11:16] word hunger. And there was this within [11:19] the US there's been this game show over [11:20] the years called the greatest loser. [11:22] These people one lose a fantastic amount [11:25] of weight and yet you never see them [11:27] again because they gain it all back. So, [11:30] if your weight loss strategy is based on [11:33] cutting calories without addressing [11:35] insulin, which is the other of the two [11:36] variables, then you're going to be [11:38] hungry. Dr. David Lewig at Harvard, a [11:41] friend and colleague and collaborator, [11:43] he published a report looking at the [11:45] same kind of dynamic that I outlined a [11:47] moment ago, two isocaloric or equal [11:49] calorie meals. And he found that when [11:53] they ate the meal that spiked insulin, [11:56] the what he called I think he called it [11:58] total energy availability. So they [12:00] measured every calorie molecule in the [12:03] blood. So ketones, you know, BHB, they [12:05] measured uh lactate, they measured fats, [12:08] they measured glucose, and they found [12:10] that when with the insulin spiking meal, [12:13] the total energy availability went down. [12:15] >> What does that mean? [12:16] >> Yeah. So in other words, with the [12:17] increase in insulin, as I noted a moment [12:19] ago, insulin is so determined to store [12:21] energy that it is directing calories to [12:24] go from the blood to be stored in [12:26] tissues like fat or in the liver [12:28] >> to make you fat. [12:29] >> Yeah, indeed it would. But the problem [12:31] is the brain doesn't have that storage [12:34] capacity. You know, you could have big [12:35] fat cells with lots of energy. You could [12:37] have a liver with tons of fat and [12:39] glycogen, which is a stored form of [12:41] glucose, ready to go, but the brain [12:44] doesn't have a big storage reservoir, [12:47] and yet it has a high metabolic rate. [12:49] And so the brain is constantly relying [12:51] on the energy in the blood that it can [12:53] use, especially glucose and ketones, the [12:56] two primary fuels for the brain. And so [12:59] when you spike insulin, you lower your [13:01] glucose and you stop your liver from [13:04] making ketones. So the two main brain [13:07] fuels have gone down, [13:08] >> which is why you get brain fog. [13:10] >> It certainly lead to some mild cognitive [13:13] impairment, but it would also drive [13:14] hunger. And so another group found that [13:16] if you ate an isocoric breakfast, one [13:19] low carb, one high carb, the group that [13:22] was on the high carb breakfast was much [13:24] hungrier much sooner. [13:26] >> And so this [13:27] >> Okay. So let me just [13:28] >> Yeah. Yeah. The way I understand that is [13:31] >> because I've had a meal that's high in [13:34] sugar, let's say, or carbs. [13:35] >> Y [13:37] >> insulin has come out, it's grabbed all [13:39] of the energy from my blood. [13:41] >> Yep. That you just ate. [13:43] >> That I just ate. It's stored it all [13:44] away. And because my brain is getting [13:46] its energy from the blood as well, my [13:49] brain is being energy deprived in some [13:51] way. And so my brain is going [13:53] >> within an hour or two, you are hungry. [13:55] >> Yes. Even though your fat cells might be [13:57] bigger than they've ever been. So that's [13:58] the sort of disconnect that you end up [14:00] having when you're spiking insulin so [14:01] frequently, you may have hundreds of [14:04] thousands or even millions of calories [14:07] stored on your body in your fat cells [14:09] primarily. And yet the brain is saying, [14:12] "I'm hungry." We shouldn't be hungry. We [14:15] have so much energy that we can use, but [14:18] only if we can access it. And this is [14:20] where ketones come in. And I hate to [14:22] change the topic, but if if a person has [14:24] fat and they can burn that fat, then [14:26] they're making ketones. And ketones are [14:28] the brain's preferred fuel. Let's just [14:30] state that with an exclamation mark. And [14:33] so if the brain is getting ketones or [14:35] even if it has access to plenty of [14:37] glucose, it senses, hey, there's no [14:39] energy deprivation. We're fine. We don't [14:40] need to eat. And that's what these [14:43] studies find. And so back to the [14:44] conversation with your brother, rather [14:47] than focusing on calorie number, focus [14:50] on the other variable, which is insulin. [14:53] Because if you decide that you're going [14:55] to start your fat cell shrinking [14:57] journey, so with the first step, you [14:59] could say, well, my first step is going [15:00] to be cutting calories. But if you [15:02] haven't addressed your high insulin, [15:04] which you have to have if you've gained [15:06] weight, it is impossible. [15:08] In fact, this is worth a tangent for [15:10] just a moment because I can state this [15:13] so emphatically. [15:14] You could have all the hormones in the [15:16] human body and tens of thousands of [15:19] calories coming in every day. And if you [15:21] simply remove one single hormone, it is [15:24] impossible for that person to get fat. [15:27] Totally and completely impossible. Now, [15:30] I am a scientist enough that I like to [15:32] avoid hyperbolic language. I don't want [15:34] to state anything in the extreme. And [15:36] yet, in this case, I actually can. I can [15:38] revel in all of the um the power of this [15:41] declaration which is you simply wipe out [15:43] a person's insulin, it is completely [15:46] impossible for them to get fat. In fact, [15:48] this phenomenon is so real and so [15:51] learned if not already known that you [15:54] have people with type 1 diabetes. [15:56] Imagine the temptation. Let's say you're [15:58] a young woman who faces more pressure [16:00] than her than her young men [16:02] counterparts. She just gets diagnosed [16:04] with type 1 diabetes and she has become [16:06] used to eating whatever she wants and [16:10] being very very skinny. That is one of [16:11] the cardinal signs of type 1 diabetes. [16:13] The person is just losing weight. In [16:15] fact, the early the ancients thought [16:18] that as they were making so much urine [16:20] because another feature of type 1 [16:22] diabetes in in an untreated state is [16:24] they urinate a lot. That's what the word [16:25] diabetes means. It means polyura or a [16:28] lot of urine for formation. They thought [16:30] that their flesh, their fat, their [16:32] substance was turning into liquid and [16:35] excreting from their bodies. And so the [16:37] person, this this imagine this young [16:39] woman, she's say 13 years old. She is [16:41] super super skinny, which she likes [16:44] because there's such a pressure to be [16:45] skinny and she can also at the same time [16:48] eat whatever she wants. And then but of [16:51] course she feels miserable and indeed it [16:53] will kill her. So, she gets diagnosed [16:56] with type 1 diabetes and she's put on [16:58] insulin therapy and two things happen. [17:00] She starts eating less and getting fat. [17:04] In fact, they gain people will gain so [17:06] much weight that if they're in the [17:08] hospital for a few days, they can't [17:10] leave the hospital with the same clothes [17:12] they came in. That's not to say they're [17:13] leaving and then and they're obese, but [17:15] they can have easily gained 10 pounds, [17:17] 15 pounds of fat. So this phenomenon is [17:20] known and you have people with type 1 [17:22] diabetes who abuse that fact and will [17:24] deliberately underdose their insulin. So [17:27] they can eat whatever they want. They [17:29] could go to a Thanksgiving or Christmas [17:31] dinner and indulge in all the sweets and [17:35] just simply underdose their insulin and [17:38] be as skinny as they want to be. Now [17:40] there's disastrous metabolic [17:41] consequences, but it's just a testament [17:43] to the power of insulin. So to finally [17:46] answer the question, my advice when I [17:48] was speaking with your brother and [17:49] anyone listening, don't have your first [17:52] step on your fat cell shrinking journey [17:54] be low calorie because you will find [17:57] that in short order, hunger will win. [17:59] And so you'll be right back where you [18:01] started. Let your first step be I'm [18:03] going to lower my insulin because as I [18:06] lower my insulin, I don't have to worry [18:08] about hunger first of all. Because if [18:10] you're just focusing on lowering [18:11] insulin, you can tell the person, and [18:13] indeed I am, eat as much protein and fat [18:16] as you want because they have little to [18:18] no effect on your insulin. So, anytime [18:20] you're hungry, eat something with [18:22] protein and fat. Um, and then [18:25] if you're not hungry, don't eat. But [18:28] anytime you're hungry, you don't have [18:29] to, it's not deprivation. It's not [18:30] hunger, but the low calorie approach is [18:32] hunger. You're going to be hungry. So [18:35] lower your insulin by controlling your [18:36] carbohydrates and and basically whole [18:39] fruits and vegetables. Enjoy them. And [18:41] this is part of the conversation I had [18:42] with your brother. [18:43] >> And he called you and told you that he [18:45] had had positive results following [18:47] watching this conversation and following [18:49] your advice. [18:49] >> Yeah. I think he said he'd effortlessly [18:51] lost 15 or so pounds uh just without [18:54] even really worrying about it because [18:56] you're not having that gnawing hunger. [18:58] >> Yeah. He um he didn't tell me he was [19:00] reaching out to you. So, I actually only [19:02] found out that he had spoken to you when [19:04] he like messaged me one day on WhatsApp [19:06] and was like, [19:07] >> "I've been chatting to Dr. Benjamin [19:09] Bitcoin." I was like, "How did you get [19:10] his email? Like, how did you get his [19:11] phone number?" So, he must have reached [19:12] out. [19:13] >> He knows people. [19:13] >> Okay. Right. Okay. He found a way. [19:15] >> Yeah. He knows people. [19:16] >> No, but he looks radically different. I [19:18] have to say he he's dropped a ton of [19:20] weight and um looks fantastic. [19:23] >> Well, he was already handsome, so I can [19:24] only imagine what he looks like now. [19:26] >> That's the genetic component. Um but but [19:29] when I look back at the conversation we [19:30] had [19:32] the top comment on our previous [19:33] conversation is someone saying I was [19:36] morbidly obese 68 days ago. I was 280 [19:40] lbs and pre-diabetic. In these 68 days I [19:43] cut out sugar and flour entirely. And I [19:47] reduced my calories to about 1,800 a [19:50] day. And I'm pleased to know that my [19:52] high protein, highfat, low carb diet is [19:55] the right path and my blood sugar is now [19:58] normal. [19:59] >> Yeah. Remarkable. I I don't mean to ever [20:03] come across as saying that there's only [20:05] one way to lose weight and that anyone [20:07] listening who uh is interested in weight [20:10] loss would say, "Well, gosh, it looks [20:12] like I have to eat a lot of meat and [20:13] eggs." And yet, you don't. As much as I [20:16] am an a defender of that view, uh I [20:19] wouldn't want someone to think there is [20:20] only one way to lose weight because we [20:22] could both think of people who adopted a [20:25] purely plant-based diet and lost weight. [20:27] Now, I have some significant concerns [20:29] with that diet long term, but even [20:31] still, they could say, "Well, I'm eating [20:33] 100% carbohydrates essentially, and I've [20:36] lost weight." I'm not saying calories [20:38] don't matter. They do. But it also makes [20:42] it a hard long-term strategy. And so if [20:44] someone can lower their insulin, I' I'd [20:47] alluded to a metabolic advantage and [20:48] I'll just revisit that briefly. I'd [20:50] mentioned already one of these things, [20:52] which is when when insulin is down, the [20:54] metabolic rate goes up. And my lab [20:57] published a report um finding that part [21:00] of that is through the production of [21:01] ketones. That when ketones move through [21:04] the bloodstream and come to our fat [21:06] cells, they will increase our metabolic [21:08] rate in our fat tissue by three times. [21:10] And we did this in humans. We studied [21:13] fat cells in a petri dish. We studied [21:15] fat tissue from animal models. And then [21:18] we studied fat tissue from humans where [21:20] we actually were pulling biopsies of [21:21] belly fat from people that were in [21:23] ketosis or not. And when they were in [21:25] ketosis, their metabolic rate in their [21:27] fat tissue was three times higher than [21:30] when they weren't than the group that [21:31] was not in ketosis. So this suggests [21:33] that there's an advantage here that [21:36] comes from lowering insulin. So as [21:38] insulin comes down, the person will find [21:40] that they're just burning weight more [21:41] easily. And then one other part of that [21:44] is when you're making ketones, [21:46] every ketone has a caloric value roughly [21:49] similar to that of glucose. And so what [21:52] happens now in ketosis or when ketones [21:55] are up, you start wasting those ketones [21:58] from your body that you're breathing [22:00] ketones out or you're urinating ketones [22:02] out. And those are calories that are [22:04] just coming from your body that would [22:06] have had to be burned through exercise [22:08] or stored in fat tissue. And yet in the [22:12] in a low insulin state, that is so [22:15] antithetical to fat storage that the [22:17] body just starts literally wasting [22:19] energy. So every breath they're taking [22:21] out when they're breathing out ketones, [22:23] those are calories just coming out of [22:24] their body. [22:24] >> So let's start then with ketones because [22:26] on the list of things that my audience [22:28] said they planned to change for the new [22:29] year, keto [22:31] >> Mhm. [22:32] >> and ketones was top of that list for [22:34] someone that's, you know, never heard [22:36] the term before. [22:37] >> Yeah. [22:37] >> Um, please give me context on on what [22:39] exactly it is, but also how it relates [22:42] to living a healthy, happy 2026. [22:44] >> Right. Right. Well, I am I'm a great [22:47] defender of ketones. I think that they [22:50] have been one of the more uh [22:51] misunderstood molecules in the body for [22:53] decades and it is thrilling for me to [22:54] see an explosion of research in this [22:57] realm looking at the effects of of [22:59] ketones in the body. So a ketone is a [23:02] molecule that the body will make. Um [23:04] many tissues can make it but if you're [23:06] measuring it in your blood it's coming [23:07] from the liver and ketones are a product [23:10] of fat burning. So when insulin is low, [23:14] which it must be for the body to make [23:16] ketones, that's why it's ketogenesis or [23:18] the genesis or the creation of ketones, [23:20] to be in a ketogenic state, you must [23:23] have low insulin. That's required. Um, [23:26] when insulin goes down, you have two [23:28] important things happening. First, [23:29] starting at the fat cell, then going to [23:31] the liver. When insulin is down, the fat [23:33] cell is breaking apart its [23:35] triglycerides, which is the molecule [23:37] that the fat cell stores as fat. So [23:40] that's called lipolysis. Lipolysis, [23:43] lipid breaking or fat breaking. So you [23:45] have in a low insulin state, the fat [23:47] cells breaking down as fats. Now those [23:49] fats are coming to the liver. [23:51] >> So in a low insulin state, you mean if I [23:53] was fasting [23:54] >> fasting or low carb? [23:55] >> Okay. [23:56] >> Yep. [clears throat] [23:56] >> So the minute I'm low carb or fasting, [23:58] then I start producing these things [24:00] called ketones. [24:00] >> Yeah. Within about 16 hours. So if you [24:02] and I went to lunch and we ate a typical [24:04] kind of high carb type lunch, a typical [24:08] lunch with all kinds of macronutrients [24:09] in it, our insulin would go up and then [24:12] if we stopped eating then about 16 or so [24:16] hours later, we would start making [24:18] ketones. That's a long enough period of [24:20] time for fat burning to kind of take [24:22] over. And so the fat cell is breaking [24:25] down its fat. That fat is going to the [24:27] liver right here. In fact, so here we [24:31] don't have a lot of subcutaneous fat on [24:33] this guy here, unfortunately. So on the [24:35] outside in the front of the body or [24:37] around the middle, we have this fat that [24:39] we can pinch and jiggle. That's the [24:40] subcutaneous fat. So it would be [24:42] surrounding in this model for those [24:44] watching, it'd be surrounding the organs [24:46] on the outside. That is fat that the [24:48] body burns very readily. That fat is [24:51] running to the liver in very short [24:53] order. So it goes to the liver and now [24:57] the liver has some options. The liver is [25:00] the I say that the liver is the soccer [25:02] mom of nutrient metabolism. It knows [25:04] what to do with everything. Whether it's [25:07] lactate or glucose or fats or ketones, [25:09] the liver can handle all of them. So, [25:11] the liver is getting a lot of fat from [25:13] fat cells. And it has some options. It [25:16] would say, "Well, I can store this fat [25:18] or I can burn it." And and how does the [25:21] liver decide? Insulin tells it what to [25:23] do. And if insulin is down, the liver [25:26] cannot store fat. it it has to burn it. [25:30] >> So if I'm fasting, if I've been fasting [25:33] say for two days for example or I've not [25:34] been eating carbs for two days, [25:36] >> the liver won't store. [25:39] >> It will not. In fact, the liver, it is [25:41] so antithetical to fat storage in the [25:44] liver that you have human studies where [25:46] people have significant fatty liver [25:48] disease confirmed through ultrasound [25:49] measurements and they can just go on a [25:52] ketogenic or a low carb diet for just a [25:54] week and if I recall the study [25:56] correctly, I think it reduced the liver [25:58] fat by like 60%. And compared and which [26:01] was significantly more than the high [26:03] carb version and so even it was the same [26:05] calories. Once again, just further [26:07] evidence that calorie number, as much as [26:09] I don't calories matter, but just [26:12] they're not number one. They they're [26:14] they're they they're relevant, but not [26:15] as not the most relevant. So, you the [26:17] the liver cannot hold on to its fat as [26:20] insulin comes down. It must burn it. And [26:23] the liver begins within each liver cell, [26:26] the liver is burning so much fat that [26:29] it's actually it's burning more than it [26:30] needs for its own energy. And it's [26:33] basically, if you'll allow me to speak a [26:35] little silly, the liver begins to say, [26:37] "I'm burning more energy than I need. I [26:39] wonder how the brain's doing." And the [26:42] brain won't burn fat. The brain will [26:44] burn ketones. And so the liver starts [26:46] creating ketones is as its it's its way [26:50] of sharing the energy with the brain. So [26:52] a ketone is, to put it very succinctly, [26:54] a product of the liver burning a lot of [26:57] fat. Anytime you're burning a lot of [26:59] fat, you're going to be making ketones. [27:02] People have heard of the keto diet. Um, [27:05] when you talk about the keto diet, [27:06] there's lots of rebuttals. [27:07] >> Some people say it's not sustainable. [27:09] You can't do it for a long period of [27:10] time. [27:12] >> How do you respond to arguments against [27:14] keto? [27:14] >> Yeah, that's that's a great question. I [27:16] appreciate the concerns. The the stated [27:19] concern that they would say it's not [27:21] feasible. [27:22] You can say that about any diet. You [27:24] really can. And I don't mean to um push [27:28] aside people's concerns, but you could [27:31] say the same thing about someone going [27:32] on a low-fat, lowc calorie diet. That's [27:35] not sustainable, and it never is. They [27:36] always get off it. And so, anytime a [27:39] person is making a dietary change to [27:42] improve their metabolic health, every [27:44] diet works until you stop doing it. Uh [27:47] that might be a maxim that people can [27:50] leave with. Um a ketogenic diet because [27:52] it's not based on hunger. I think has [27:55] the potential to work. But we know there [27:57] are people who've done it their whole [27:58] lives, right? There are people who from [28:00] childhood adopt a ketogenic diet in [28:02] order to control their seizures or their [28:04] their their epilepsy or people will do [28:06] it to control their migraines. Because [28:08] if there's one tissue in the body that [28:10] thrives in the midst of ketones, it's [28:12] the brain. you can almost throw a dart [28:15] at a board that lists all of these [28:17] chronic brain disorders, whether it's [28:19] schizophrenia, whether it's bipolar, [28:21] whether it's depression, whether it is [28:23] um dementia, like Alzheimer's disease. [28:26] Every one of those instances, there's [28:28] evidence to show even things like [28:30] multiple sclerosis. There's instance [28:32] evidence to show improvements in humans [28:34] with a ketogenic diet. the brain and to [28:37] say that in a different way the central [28:39] nervous system loves ketones. [28:43] >> I'm just um looking at some of the [28:45] people who watched our last conversation [28:47] and who have left comments on that [28:48] conversation and there's this one chap [28:50] here who I'll throw up on the screen [28:52] called Shanti. Um he says 35 days of [28:55] keto for the first time ever started on [28:57] the 2nd of January 2025. It's now the [29:00] 8th of February and 8 kg or 17.5 lbs [29:04] gone. So easy and loving my food [29:07] choices. I'm having no more than 20 gram [29:09] of carbs per day. I am amazed. [29:14] Not felt this good since I was a [29:15] teenager. Another 15 kg to go and I know [29:19] I'll get there. [29:21] >> Wow. [29:21] >> That's roughly 37 pounds to go. So [29:23] >> that's remarkable. [29:24] >> It really really works. [29:25] >> Well, it does work. But but I don't mean [29:27] to ever, you know, neither you nor I are [29:30] going to tell anyone everyone listening [29:32] this is the only way to lose weight. But [29:35] I think it is the most practical and [29:37] simplest because the problem with so [29:40] many weight loss strategies is that it [29:42] puts you against your own hunger. And [29:44] hunger always wins. You have to have a [29:48] weight loss journey that doesn't have [29:50] hunger being a constant feature. Because [29:53] if you're imagining this long walk to [29:55] shrinking my fat cells to what this guy [29:56] wanted of almost 35 total pounds, I [29:58] think is what he's going for. If you're [30:00] carrying hunger, it's like it's like a [30:03] bag. It's like luggage that you're [30:05] dragging along on this journey. The [30:06] chains that you're dragging that are [30:08] going to make it almost impossible for [30:10] you to get there. [30:11] >> This sounds almost counterintuitive [30:12] because when people hear that you're not [30:14] going to have sugar, they assume that [30:16] you're therefore going to have loads of [30:17] cravings for it. Mhm. [30:19] >> But the remarkable thing I discovered [30:20] the first time I went on a low carb/ [30:23] keto diet is I was walking through this [30:25] mall in Cape Town where where um I live [30:27] sometimes and I saw this concession [30:30] stand for like cinnamon rolls. [30:33] >> And I thought to myself like I've not [30:35] had sugar for, you know, I've not had a [30:36] high sugar diet now for a couple of [30:38] weeks. I'll just go look at it and see [30:39] how I feel. And I walked over and looked [30:41] down at it at a food I would absolutely [30:43] love and my mouth would water just [30:44] thinking about it. I looked down at it [30:46] and I had the emotional [30:49] urge to buy one was completely gone. And [30:53] it's hard to explain. [30:55] >> It's hard to explain. [30:56] >> Yeah. You you were able to just look at [30:57] it and shrug your shoulders. [30:59] >> I felt nothing. [30:59] >> Yeah. Yeah. [31:00] >> And I was and I was really I I found [31:02] that really fascinating that I had no [31:03] urge, no craving, no desire to buy the [31:05] cinnamon roll [31:06] >> and it had vanished. [31:07] >> Well, this is this is one of the things [31:08] where I think the future of as ketone [31:10] research in humans continues to evolve. [31:13] I there is already evidence showing [31:16] profound you can use a ketogenic diet to [31:18] help people with eating disorders. This [31:20] these are there are published case [31:21] studies on this and I think a part of it [31:24] is when the brain is so nourished and [31:26] consistently nourished [31:28] >> by ketones [31:28] >> by ketones the brain reaches this new [31:31] level of of indifference to what it [31:33] knows might be harmful and and that's in [31:36] the midst of that answer I have that's [31:37] kind of loaded where if you're on a [31:39] ketogenic diet the beauty is fuel is [31:42] stable ketones are stable even glucose [31:46] is stable you're avoiding the massive um [31:49] volatility of of glucose. And as much as [31:52] so much of of the glucose centric view [31:56] is only worried about the high glucose, [31:58] high glucose is harmful that it can [32:01] induce the glycation of molecules [32:02] throughout the body where the glucose is [32:04] literally binding things and and [32:06] disrupting their function, proteins, [32:08] fats. So glucose is harmful, but so too [32:11] is the volatility of the glucose where [32:13] it's really high, then it's really low, [32:14] and then it's really high again. That is [32:17] a roller coaster of energy for the brain [32:19] where it's you're force-feeding the [32:20] brain all this glucose and now you're [32:22] depriving it. It's like it's like a form [32:24] of abuse on the brain. But when it's a [32:26] ketogenic diet, it is stable, consistent [32:30] energy. And so it's not surprising to me [32:32] that people find they're able to resist [32:34] cravings better because the brain is [32:35] able to say to the rest of the body, [32:37] "No, we don't need that. We're doing [32:39] fine. We got energy." [32:41] >> What about the heart? [32:43] >> Oh my gosh, that's a brilliant question. [32:45] So, I would say the brain is number one [32:48] tissue that thrives on ketones and I'd [32:50] put actually put the heart as number [32:51] two. There is a lot of great research. I [32:54] would refer people to Gary Lope's work [32:56] and others that I just don't know [32:57] personally, but I know him. He's at the [32:59] University of um Alberta in Edmonton. um [33:02] and he has found and others so I'm going [33:05] to synthesize their work collectively [33:09] that when a person's experiencing heart [33:11] failure it's it's a combination of [33:13] variables where the heart may not be [33:14] able to contract well enough to eject [33:17] the blood it has to work a lot harder [33:19] for every pump in that case they they [33:23] have found that the the heart will shift [33:25] its fuel to start relying on ketones to [33:28] improve its function but there was a [33:30] paper just published this here looking [33:33] at a different form of beta [33:34] hydroxybutyrate which is the main [33:36] ketone. Whenever I've been saying [33:37] ketone, I've been thinking of the [33:39] molecule beta hydroxybutyrate. When the [33:41] liver makes BHB or beta hydroxybutyrate, [33:45] it actually comes in two forms that are [33:47] mirror opposites of each other in [33:49] structure. So the way they're built, [33:51] it's referred to as DBHB or LBH. So in [33:55] heart failure, the heart muscle itself [33:58] like the brain starts relying a lot on [34:00] DBHB as its fuel. Then you would say [34:03] that begs the question, well what about [34:04] the L? This paper that was just found [34:07] used a pig heart model which is actually [34:09] shockingly close to human anatomy. So [34:11] it's a pretty good um corlary here. They [34:14] found that with LBH infused into the [34:16] cardiovascular system of the pigs, [34:18] >> which is ketones, [34:19] >> which is a different form of the ketone [34:20] that the liver makes. Yeah. So the liver [34:22] is making two types of BHB, DBHB and [34:24] LBHB. [34:26] >> And when they profused the [34:27] cardiovascular system with LBH, they [34:30] found that the what's called ejection [34:32] fraction, so the amount of blood coming [34:35] out of the left ventricle, which is the [34:37] part of the heart that's beating blood [34:39] everywhere. So with LBH, they found that [34:42] the heart was able to eject 40% more [34:45] blood for every beat. But now you would [34:47] say, well, it's just because you're [34:49] making the heart work harder. No, it was [34:51] not at all an effect of the heart [34:53] itself. It was because all of the great [34:55] arteries like the aorta, right out of [34:58] the left ventricle will come the aorta, [35:00] which is the main avenue for moving [35:02] blood everywhere. The aorta expanded and [35:06] all of the great vessels enlarged so [35:08] much that the heart was now able to beat [35:10] out 40% more blood with every single [35:12] beat. So when it comes to someone with [35:14] heart failure, I think they are among [35:18] the most they should be among the most [35:20] interested in testing out the effects of [35:22] ketones. Uh even as a personal note, I [35:26] am I tend to be kind of high anxiety, [35:28] high performance sort of I'm always [35:31] thinking of something. No surprise that [35:33] I tend and I don't sleep particularly [35:35] great and so no surprise that I [35:37] sometimes have higher blood pressure. I [35:40] one time measured my blood pressure on a [35:42] random I went into my dentist and the [35:43] dentist has now started measuring blood [35:45] pressure. It was 139 [35:48] over 90ome and I had never been that [35:50] high. I couldn't believe it. I'm such a [35:52] healthy bloke. How on earth is my blood [35:54] pressure this high? And I thought, well, [35:56] I'm kind of sleepd deprived. I've had [35:57] maybe a little too much caffeine that [35:59] morning or whatever. But it was a [36:01] concern. And over the next few days, my [36:03] blood pressure continued to be higher [36:05] than it had ever been. And of course, [36:07] I'm getting old enough that I think [36:08] these things start to matter. I took a [36:11] shot of as an experiment, seeing this [36:14] paper that was had just been published [36:15] in 2025. I took a few grams worth of [36:19] LBH. I drank it and within about an [36:22] hour, my blood pressure was like 110 [36:25] over 70. So, it had this. Now, that's [36:28] anecdotal. It's an N of one. Maybe I [36:30] just calmed down enough, but I saw an [36:34] almost immediate reduction in my blood [36:36] pressure. And it could be because of [36:38] what they found, which is that all of [36:40] the vessels that the heart is beating [36:42] into, they expanded. And so every with [36:45] every beat of the heart, the heart was [36:47] able to eject more blood. And the and [36:49] the the wider a blood vessel gets, of [36:50] course, the lower the pressure is. And [36:53] so that's that could be the mechanism [36:54] that explains in my case why my blood [36:56] pressure got fixed so quickly. How did [36:58] you drink that? [37:00] >> Yeah. Yeah. So, there are a few [37:01] different ways. As much as we've been [37:03] focusing on uh endogenous ketones. So, [37:06] I'm pointing to my liver, but here's the [37:07] liver. So, when a person is in a [37:09] ketogenic state, they're making their [37:11] own ketones, we would use the word [37:13] endogenous ketogenesis or they're making [37:16] ketones in their own body. But it's no [37:19] surprise that the benefits of ketones [37:21] are getting so extensive that now there [37:24] are companies um that are enterprising [37:27] individuals that are finding ways to get [37:28] into ketosis without having the rigor of [37:31] a ketogenic diet. And so you can drink [37:33] ketones. And that comes in a few [37:35] different forms. Of course, the form I'm [37:37] talking about is just straight BHB in in [37:41] its two in its two versions. You can get [37:43] it in either version, DBHB or LBH. [37:48] So, that's just you consuming it in the [37:49] way your liver makes it. [37:51] >> If you looked in my kitchen cupboard [37:52] over there, you'd probably see, frankly, [37:54] about 100 different ketone products. [37:56] [laughter] Um, obviously, some of them [37:57] are the same, but there's like 100 [37:58] different units of ketone products. And [38:00] here is my ketone reader, which is where [38:03] I pick prick my finger frequently. [38:05] >> In fact, you'll be delighted um once you [38:07] get one. Nowadays, they make them [38:09] attachable. [38:10] >> Really? [38:11] >> Yeah. So ketones are so easy to measure, [38:13] not unlike glucose, that just like [38:15] people have continuous glucose monitors [38:17] now in Europe, you can get continuous [38:19] ketone monitors [38:20] >> from where? [38:21] >> Next time you're in the UK, get them. [38:22] You can't get them here yet. They're not [38:24] FDA approved, but there was a company [38:25] out of Germany um that sent me one uh [38:28] called Sai Bio, Si Bio, and you can just [38:31] strap it on and look at your phone and [38:32] it's giving you continuous readings. [38:34] >> Damn. [38:35] >> Yeah, it's very very [38:36] >> That is incredible. I'm literally going [38:37] to buy that ASAP. Um, but before I get [38:41] that, I've been using this little ketone [38:43] reader here. [38:44] >> Yep. [38:44] >> Which I have no affiliation to at all. [38:46] Um, and pricking my finger every single [38:47] day to see my ketone levels when I'm in [38:49] a in a ketogenic state. [38:51] >> You talked about exogenous ketones [38:52] there. I have a bunch of different [38:54] exogenous ketone products here. I know [38:56] some people use ketone salts. [38:57] >> Yep. [38:58] >> I have two different ketone brands here. [39:02] >> Yes. Yeah. So, there are there are [39:04] different forms. You have two different [39:06] forms here. and you mentioned one that [39:07] that ought to be described because that [39:09] actually is the type of ketone I was [39:10] just talking about. So ketone IQ is a [39:12] ketone precursor where it's a molecule [39:15] called 13b butane dial that will come to [39:17] the liver then the liver will metabolize [39:19] it um to to a large degree into BHB the [39:23] main ketone that we're talking about and [39:25] that is the ketone that people want. Um [39:28] then the other one, this is an esther. [39:30] What's an esther bond is a molecule that [39:33] has a a a chemical bond that is broken [39:36] when you eat it uh through enzymes. So [39:39] you digest that where it's one part BHB, [39:42] the straight real ketone, and then it's [39:44] one part 13 butane dial, which is the [39:46] same precursor, the ketone precursor and [39:48] ketone IQ. And so those are two of the [39:51] three forms, well maybe four forms. And [39:54] then the other two are straight BHB [39:57] where it's either a BHB salt where the [39:59] BHB molecule is bound to a sodium or a [40:02] calcium or a potassium. And you can buy [40:05] those in the D or the L form or nowadays [40:09] it's the straight acid what's called a [40:12] BHB acid where it doesn't have any of [40:14] the electrolytes in it where it's you [40:15] can get that's what I was referring to a [40:17] moment ago when I lowered my blood [40:18] pressure. I took the straight a straight [40:21] shot of L BHB and you can get that in D [40:24] and L forms as well. [40:26] >> Okay. So, I've just taken a shot of [40:27] Keton IQ. [40:28] >> Yeah. So, that's one3 butane dial and [40:30] you taste it. Um, right. It has a [40:32] particular kind of kick because it's a [40:33] it's an alcohol molecule that you know, [40:35] you feel it like it it's sort of like [40:37] taking a little shot, but your liver [40:39] will take that in and then over the next [40:41] couple hours it will start converting it [40:43] to varying degrees into BHB. And what [40:46] I'm going to do is I'm going to quickly [40:49] do my blood ketone levels now and we [40:51] will see if in 10 minutes time, let's do [40:55] 10 20 minutes time, there are ketones [40:57] flowing in my blood. So I've pricricked [40:59] my finger. I've put a little bit of [41:01] blood on this little ketone sensor here [41:03] and it says that my blood ketone levels [41:05] are currently 0.3. [41:07] >> Yep. [41:07] >> Yeah. [41:07] >> So can you describe for me now that I've [41:09] just have had a shot of Ketone IQ, which [41:10] by the way I am affiliated with. I have [41:12] um I'm an investor in the company. Um [41:14] [snorts] [41:15] but that's why I brought a variety of [41:16] different brands. Yeah. [41:17] >> Um can you tell me what's going on [41:19] inside my body now that I've just had [41:20] one shot of that? [41:21] >> Yes. Yes. So now your body is taking in [41:24] that main molecule of ketone IQ which is [41:26] called 13 butane dol and it's going to [41:29] get absorbed from your guts into your [41:31] blood and then from your guts it's going [41:33] to go to your liver and then the liver [41:35] will pull in that molecule and rearrange [41:38] it into BHB and then and then release [41:41] that into the into the blood [41:42] >> which is ketones [41:43] >> which is key it will turn it into BHB [41:45] the ketone. Yep. And now again there are [41:47] different forms that you can take [41:49] whether it's the straight 13b butane [41:50] dial or whether it's an esther [41:52] >> and what's happening from there. So it's [41:54] now in my blood. What's happening then? [41:56] >> Yeah. So now once the BHB is in the [41:58] blood it um anytime BHB is in the blood [42:01] it is both fuel and a signaling [42:04] molecule. And that last part is often [42:06] overlooked. We've been over the course [42:08] of this discussion talking a lot about [42:10] or I've been referring to the fact that [42:12] it's a fuel for any any cell with [42:15] mitochondria, [42:17] which is everything but red blood cells. [42:18] Red blood cells are the only cells with [42:20] no mitochondria. But every other cell of [42:23] the body will take in BHB, the main [42:25] ketone, and use it for fuel. Every [42:28] single cell of the body, and do so [42:30] gladly. the and it's important to [42:32] compare the BHB the ketone against [42:34] glucose in many of the biggest tissues [42:37] of the body like the muscle or the fat [42:38] or even the heart glucose can't just [42:41] come in it needs an escort if you will [42:44] or it needs permission and that's [42:45] insulin so there's this regulating step [42:48] there's this this checkpoint where [42:50] insulin can say all right you can come [42:52] in or not because I'm insulin resistant [42:54] or there's not enough insulin or [42:56] whatever ketones have no such regulation [42:59] they just come in if the cell has mito [43:00] mitochondria, the ketones going in. So [43:02] that's one effect where the ketone is [43:04] metabolized as a fuel giving the cell [43:06] literal energy. Number two is the fact [43:10] that the BHB can bind to the cell and [43:13] there are receptors on cells that will [43:16] sense the BHB then the BHB will tell it [43:18] to do something. [43:19] >> The ketone. [43:20] >> Yeah. Yeah. So it's it's which is really [43:22] really unique where you have something [43:23] that is both a calorie source an energy [43:25] source and it acts like a hormone where [43:28] it tells cells that's the signaling [43:30] effect where it tells cells to to do [43:33] something like a moment ago I'd [43:35] mentioned how LBH is capable of [43:38] expanding the great blood vessels in the [43:40] body well in that regard it's acting as [43:43] a signaling molecule and increasing the [43:46] production of nitric oxide which is a [43:48] great visodilator. All these guys that [43:50] are taking nitric oxide drugs like [43:52] Seialis for whether it's erectile [43:54] function or nowadays guys are taking it [43:56] to have better blood flow and perform in [43:58] the gym and have a better workout. Well, [44:01] LBHB might be kind of the way forward [44:03] where if you can signal something else [44:06] but get the same effect without the [44:08] consequences or the side effects that [44:10] you get from seialis then that might be [44:12] one of the strategies and use of LBH in [44:15] the future. So, that's been about 5 or [44:17] 10 minutes and my blood ketone levels [44:18] are now at 0.5. Um, and they're [44:20] continuing to climb just from one shot [44:22] of Keton IQ. Some people ask me about [44:25] sex differences in the ketogenic diet or [44:28] a low carb diet generally. [44:29] >> Some people are concerned that low carb [44:32] diets or ketogenic diets are especially [44:35] useful for men but might have a [44:37] different set of complications for [44:39] women. And we did have a female expert [44:42] debate on the show where I asked about [44:44] the ketogenic diet for women and the [44:46] sort of consensus was that it should be [44:48] treated differently for women. [44:51] >> Yeah. Yeah. I app I remember I I tuned [44:54] into that and I respect it tremendously. [44:56] I I really appreciate the view that a [44:59] lot of these gals have advocated for [45:01] which is that women are not just small [45:03] men. The differences between male and [45:05] female of course are enormous. Um that [45:07] doesn't mean there are differences in [45:09] everything. So women are [clears throat] [45:12] very unique when it comes to hormones. [45:14] They women experience a rhythm of [45:16] hormones that there is no equivalent in [45:18] men because of the the reproductive [45:21] burden if you will or responsibility [45:23] that a woman has where she will see [45:25] changes in hormones that can reach [45:27] thousands of times differences like [45:29] progesterone levels can change by a [45:30] thousand times over the course of the [45:32] ovarian cycle. Estrogen levels will [45:34] change by multiples. men just don't have [45:37] that kind of volatility. Those female [45:39] sex hormones do influence metabolism, [45:42] but then it matters tremendously which [45:44] um phase she is in of her ovarian cycle. [45:47] So if she is in the the first follicular [45:49] phase, which is a low progesterone, [45:52] higher estrogen state, [45:53] >> what's the first follicular phase? [45:55] >> Yeah. So in the in if you look at the [45:56] female fertility phase, um it is like a [45:59] 200piece orchestra. It is so dynamic. [46:02] Whereas men's fertility is like a [46:03] barberhop quartet. It sounds nice, but [46:05] it's very simple. So, in the first phase [46:08] leading up, so she's just had her [46:10] menration end, now she's starting the [46:12] beginning of a new cycle. That first [46:14] phase is called the follicular phase, [46:16] which is when her ovaries are having [46:18] some follicles or a future a little egg [46:21] getting bigger. One will end up becoming [46:22] the dominant one, but that is creeping [46:25] in higher higher levels of estrogen. And [46:28] then she will ovulate with at with the [46:31] ovulation that what was a follicle in [46:33] her ovary now becomes what's called a [46:35] yellow body or a corpus ludium. And so [46:38] it's called the ludial phase and that is [46:40] defined by very high progesterone and [46:42] progesterone changes things. So where I [46:45] think the conversation in women is very [46:47] relevant and fascinating is that in the [46:49] first phase in her follicular phase she [46:52] is a fat burning machine. You can [46:54] measure she will get into ketosis faster [46:56] than her male counterpart and she's [46:58] burning more fat than her male [47:00] counterpart. In fact, this is one of the [47:01] few clinical values where there's a male [47:04] version and a female version. This isn't [47:06] very common. Many of the typical [47:09] metabolic type markers, whether it's [47:10] glucose or insulin, triglycerides, LDL, [47:13] cholesterol, they're the same across the [47:14] sexes with the exception of free fatty [47:17] acids. So earlier I had mentioned that [47:19] when insulin is low the li the fat cell [47:22] is breaking down fat. It's breaking down [47:25] that fat as free fatty acids. So the [47:27] free fatty acids in a woman are about 40 [47:30] or 50% higher than in a man [47:32] >> during that first phase. [47:34] >> Yes. Especially during the first phase [47:35] and that's because she's burning more [47:37] fat and that helps her get into ketosis [47:39] faster. So if you this has been shown in [47:42] studies take a male and female have them [47:44] start a fast she will get into ketosis [47:46] faster than him. [47:48] Now during during [47:50] >> just during that phase or [47:51] >> especially during the phase yeah I I [47:53] don't know that they compared and [47:55] controlled for the ludial phase but it's [47:57] worth noting where I think um fasting [48:00] and ketogenic diets start to change. [48:04] So it'll keep going up. Yeah. [48:05] >> So just another reading point8. [48:08] >> Yep. [48:08] >> Is ketosis considered what.5? [48:11] >> Technically, but frankly I actually call [48:13] it ketosis at.3. the moment you can [48:16] detect it on one of those blood meters [48:17] that I'd say you're in ketosis and I [48:19] think 0.3 is the lower limit. So 0.5 is [48:21] a little bit of an arbitrary cut off but [48:23] that is the classic view. Um, so in in [48:27] that in that ludal phase with high [48:29] progesterone, progesterone is a hunger [48:30] hormone. And so if she's trying to do a [48:32] fasting protocol during and her cravings [48:35] are going to be higher and her uh she's [48:38] going to be hungrier. And so that's [48:39] where I think the conversation's very [48:41] important is that during her ludal phase [48:44] after she has ovulated, [48:47] it's going to be harder to stick to a [48:48] ketogenic diet. And that's where I think [48:50] it might be prudent for her to be a [48:52] little generous with herself. um where [48:55] uh it might get a little more difficult. [48:57] Now, however, some of the concern with [49:00] women and ketogenic diets is misplaced. [49:02] And I would be remiss if I didn't [49:04] mention a study that answered this [49:05] question very well in with regards to [49:07] cortisol. In fact, I'll state this now. [49:10] I already chatted with the team. I would [49:13] love to see you bring on a scientist in [49:15] the UK named Dr. Isabella Cooper. She [49:18] has published a series of studies in [49:20] women that are fascinating because of [49:23] the the intervention that she's done. [49:25] She's taken women who had been adhering [49:28] to a ketogenic diet as part of their [49:30] normal life. Then for 21 days they have [49:33] to adopt the typical high carb diet of [49:35] the standard UK guidelines similar to [49:36] the US about 55% carbohydrate decidedly [49:40] not ketogenic for 21 days. So more than [49:43] long enough to detect changes and then [49:46] they go back to their diet for 21 days [49:48] and they have blood tests again. And so [49:50] these are healthy women who go from a [49:52] ketogenic diet to a high carb diet back [49:55] to a ketogenic diet. And when they [49:57] looked at cortisol, when Isabella and [49:59] her group measured cortisol levels, no [50:01] statistically significant change at any [50:03] point. There was just noise and no [50:06] trend. Some gals had their cortisol go [50:09] down. Some had them go up. But as a [50:11] group there was it was just a big messy [50:14] flat line. [50:15] >> And what does that mean? [50:16] >> That takes a lot of wind out of the [50:17] sales of of people who say that a [50:21] ketogenic diet is a unique stress on [50:23] women because people want to invoke and [50:25] they'll say, "Well, cortisol goes [50:26] through the roof and that's sign of a [50:28] significant stress." And yet Isabella's [50:30] own data show that cortisol levels [50:33] aren't different. that there is no [50:35] unique cortisol related stress state of [50:38] a ketogenic diet. So I think it's [50:39] relevant because it just brings a little [50:41] nuance to the conversation. Not to say [50:43] men and women are not different. They [50:45] absolutely are. But I do believe the the [50:49] view that a ketogenic diet is uniquely [50:51] stressful in in women but not men, I [50:54] think is uh overblown. And and again, [50:57] I'm relying on Isabella's own data to [50:58] support that. So, coming into 2026 and I [51:02] want 2026 to be the year where I finally [51:05] get a grip of my health, where I finally [51:07] become the person that I know deep down [51:10] I could be and I desperately do want to [51:12] be. And I asked you, Dr. Ben, [51:15] >> to make me a plan, [51:17] >> the perfect plan, the perfect diet. I [51:20] know everyone's different, so we're [51:20] gonna have you gonna have to play with [51:22] me here a little bit, but [51:23] >> the perfect plan for 2026, [51:27] >> what would you prescribe as a diet, [51:30] lifestyle choices? Okay. And I'm going [51:32] to write it down. [51:33] >> Yeah. Yeah. So I would um at the risk of [51:36] sounding too self-absorbed [51:38] uh I this is I'll kind of describe my [51:41] own approach as a metabolic scientist [51:43] but please everyone listening appreciate [51:45] that I will I'm inserting my own [51:46] constraints because my approach is kind [51:49] of that of a guy who knows a lot but is [51:52] also constrained by my demands in life [51:54] but I think a lot of people fit into [51:56] that category. So Stephen if you want to [51:59] look like a freckled bald wrinkled man [52:01] this is what you can do. All right. So, [52:03] first of all, zero to little to no carbs [52:07] for um breakfast and lunch. [52:09] >> Okay. Little to no carbs for breakfast [52:11] and lunch. Carbs for breakfast and [52:13] lunch. [52:13] >> Yep. You wake up in the morning. Anyone [52:15] who's wearing a continuous glucose [52:17] monitor will find that their glucose [52:18] levels naturally rise in the morning and [52:21] that coincides with a mild state of [52:23] insulin resistance every morning because [52:24] of changes in cortisol and other [52:26] hormones. So my view is don't doubly [52:30] load to the glucose that's already [52:31] happening by eating in the morning with [52:33] starchy sugary stuff. So be very strict [52:36] with all of your meals up until dinner. [52:39] >> So just on point one so I'm clear. [52:40] You're saying no carbs but is there [52:42] anything that I should be having? [52:44] >> Yeah. So any if a person wants to as [52:46] much protein and fat as they'd like and [52:48] I would say especially for lunch, let [52:50] lunch be your biggest meal. [52:52] >> Okay. So let's go through those three [52:53] points. Yeah. [52:54] >> Um why as much protein as I can. Yeah. [52:57] Protein and fat. [52:58] >> Okay. Why? [52:59] >> Yeah. Because they won't have an insulin [53:01] effect. And that's the key. Like my [53:03] approach to staying lean at 50 years old [53:05] and having my wife like what she sees is [53:08] keeping my insulin low and and still not [53:11] being hungry all the time. And so [53:13] protein and fat are the two [53:14] macronutrients with carbohydrates being [53:16] the third. But protein and fat have [53:18] little to no effect on insulin. Fat has [53:20] none and protein may have a modest [53:22] effect depending on some other [53:24] variables. So you want to keep insulin [53:26] low. [53:26] >> So what would would that breakfast look [53:28] like? [53:28] >> So for me, I actually don't eat [53:29] breakfast. Uh and and again, this plays [53:32] into I'm extremely mindful of my family. [53:34] So that's going to come back again when [53:36] we get to dinner because we've left that [53:37] meal untouched for now. [53:39] >> In the morning, I make breakfast for my [53:41] kids every morning. Uh and it's [53:43] something I remember from my childhood [53:45] being raised by my dad and he every [53:47] morning it was just structured. And I [53:50] think all of my siblings and I have [53:51] thrived in life in part because of the [53:54] structure we had at the beginning of [53:55] every day where we would all eat [53:57] breakfast together. We would read [53:59] scriptures very briefly. We'd have a [54:00] family prayer very briefly and just [54:02] review the day. And I think that was my [54:04] dad's way of kind of surviving with so [54:05] many kids just to sort of check in with [54:08] everyone. [54:08] >> You had nine siblings. [54:09] >> Yeah. Yeah. There's nine of us. Yeah. Uh [54:11] and so we have uh I I'm very big on [54:14] that. So breakfast is dad's domain and [54:16] my wife cheers me on. Um, so I make [54:19] breakfast for the kids and I am sipping [54:21] on a cup of yerba mate the whole time. [54:24] >> Why? [54:24] >> Yeah, in part because I like the taste. [54:26] There's a good GLP1 effect. So, it helps [54:29] me feel a little more satiated. Um, and [54:32] it's just a habit. It's a little bit of [54:33] a perk, a little pickme up. I don't [54:35] drink coffee. I drink yerba mate [54:36] instead. [54:37] >> What is herb mate? [54:38] >> The brand that I get is called Una Mate. [54:40] And it's a it's a leaf. It's a South [54:43] American tea basically. And you can get [54:45] it in any number of ways. This is just a [54:47] really convenient and good way to get [54:48] it. So I'm sipping on a cup of it would [54:51] be someone drinking coffee or tea. I'm [54:53] taking yerba mate tea. Um so I don't eat [54:55] for breakfast. I find that I'm not [54:57] generally hungry for breakfast anyway. [55:00] And so I may as well keep my fasted [55:01] state going a little longer. So that's [55:03] what works for me. And then I would [55:04] encourage people to have a big hearty [55:06] lunch because if you have a big hearty [55:08] lunch, mostly protein and fat, it makes [55:10] it easier to taper off later in the day. [55:13] Especially in the evening if people are [55:15] noticing that they have significant [55:17] cravings especially for carbs because [55:19] that's the only thing anyone craves in [55:21] the evening have a bigger lunch. See if [55:23] that helps. [55:24] >> Okay. [55:24] >> And then sometime around either before [55:27] or after have a good resistance workout. [55:30] I have my resistance workout in the in [55:33] fact Stephen I even have to go a little [55:35] earlier. So, my first thing in the [55:36] morning is I go on a ruck at 5:00 a.m. I [55:39] have my weighted vest and these 15lb [55:42] kettle bells and I hike one mile up a [55:44] hill and one mile back every morning at [55:46] 5:00 a.m. And then I get a little work [55:49] done and just some personal kind of [55:50] reflection and meditation time, if you [55:52] will. Then the family wakes up. I'm [55:54] making breakfast. The family chaos [55:55] begins. I'm sipping on my yerba mate. [55:58] Then I go to work. About 10:30 or 11 is [56:01] the good time for me. I go down to the [56:02] gym on campus and I do my very brief, [56:05] very effective, I would say, um, [56:07] resistance training and then I go into [56:09] the sauna for 12 to 15 minutes, but in [56:12] the morning I've done a little ice bath, [56:14] too. I didn't mention that. I have an [56:15] ice bath on my back patio, a Maroska [56:17] Forge, and I love it. It is spectacular. [56:20] Um, so then I do a sauna session after [56:22] my workout. Then I go eat my big lunch. [56:26] >> Why are you doing the ice bath in this [56:27] one? Yeah. So, I do I do an ice bath in [56:30] the morning because it helps me sleep [56:31] better in the evening. I'm a terrible [56:33] sleeper. And especially in the northern [56:35] hemisphere in the winter, the sun isn't [56:36] coming up till 9:00 or so, 9:00 a.m. And [56:40] by shocking my body, I get this jolt. [56:44] And I think it just helps get my clock [56:46] ticking. And so, by the time evening [56:48] rolls around, I'm tired and I'm ready [56:50] for bed. [56:51] >> Okay, I'm just doing my ketone test to [56:53] see where it is. We're probably about 30 [56:55] minutes off me taking that ketone shot. [56:57] We'll continue with your day in just two [56:58] sec. And I'm now at 0.9. [57:02] >> It'll keep going. Yep. Yep. So, you were [57:04] 08 0.9. Next one will be one, but it [57:07] looks like it's starting to curve a [57:08] little bit, [57:08] >> which isn't surprising. You went up [57:10] pretty quick and then it's going to [57:11] curve for a bit. [57:12] >> And what's going on in my body right now [57:14] that I have 0.9 [57:16] >> K? Yes. So, that is a unit of [57:17] measurement called the mill moles. And [57:19] so, it's looking at the number of [57:21] molecules basically in a given amount of [57:23] of your blood. And so you took in that [57:25] ketone precursor, the liver converted [57:28] it. It's just continuing to convert it [57:29] into BHB. [57:30] >> BHB being ketones. [57:32] >> BHB being the main ketone. Yep. [57:34] >> Okay. Yep. [57:34] >> And that's making me [57:36] >> Well, it's going to make you sharp. [57:37] Okay. [57:37] >> So, your brain is now using those [57:39] ketones. Your heart would be using the [57:40] ketones. Um, and your reliance on [57:43] glucose as a fuel for your brain and [57:45] your heart would be going down. [57:47] >> Wouldn't my hunger be going down? [57:48] >> Oh, yeah. Yeah. [57:49] >> So, I'm going to be less hungry. But [57:50] also the benefits of BHB in the brain [57:52] are are myriad where it's been shown to [57:55] be an anxolytic. So it can control [57:58] anxiety. Uh it can control it can [58:00] improve depression. It can help with [58:02] attention, [58:03] >> memory. I [58:04] >> memory. Oh, certainly with cognition. [58:05] Yes. [58:06] >> I've read I read about the studies on [58:07] dementia patients that [58:08] >> Yes. That is it is incredibly we're [58:10] entering a kind of dawning of an era of [58:12] ketone research where the number of NIH [58:16] and NSF funded ketone related projects [58:18] is [58:20] wonderful. It's thrilling to see where [58:22] it's going to be a wonderful decade of a [58:24] lot of great biomedical research on the [58:26] metabolism of ketones. Do you know [58:28] something I've noticed? Most commercial [58:30] teams aren't tested by their targets. [58:32] They're tested by the weight of the [58:34] admin that comes with every client. All [58:36] the follow-ups, all the meetings, all [58:37] the notes, the timelines that never ever [58:39] stop. These were a constant source of [58:41] friction in my commercial team until I [58:43] introduced our sponsor, Piperive. If [58:46] you're not familiar, Pipe Drive is a [58:47] simple but powerful sales CRM that gives [58:50] you visibility on any deals through a [58:51] sales pipeline. It also automates a lot [58:54] of the tedious, repetitive, and [58:55] timeconsuming tasks that come with the [58:57] sales process. I've used it across my [58:59] investments for almost a decade now, [59:00] even when I was at Social Chain. And [59:02] it's so effective in part because it's [59:04] customizable. We've been able to tailor [59:06] it for different teams depending on how [59:08] they work. Pipe Drive also scales with [59:10] your business, and you can also link it [59:12] to over 500 different apps. It is hands [59:15] down my favorite CRM tool. Try it right [59:17] now for free for 30 days. No credit card [59:19] or payment required just using my link [59:21] below. Or you can go to piperive.com/ce [59:24] to get started. That's [59:25] pipedive.com/ceeo. [59:30] >> So let's go back to the perfect day, the [59:32] perfect, the perfect lifestyle for 2026. [59:34] So then do my resistance training at [59:36] some point after I've had my breakfasts. [59:39] >> Well, yes. So whatever for me, I I do [59:42] body weight based exercises. So, I don't [59:43] like having a big belly of food. And so, [59:46] being in a fasted state, my view on [59:48] exercising, even that's a debate. Do you [59:50] exercise fasted or do you exercise with [59:52] fuel? Um, like you take a bunch of carbs [59:54] and stuff. My view is it's dependent on [59:56] what your goal is. As a middle-aged guy, [60:00] my goal is not performance. It's not [60:03] going out and sprinting and showing [60:05] power. It's to live a long healthy life. [60:07] And so, it's a more metabolic focus. If [60:10] your if your interest is metabolic, then [60:12] I think fasting fa exercising in a [60:14] fasted state is very smart. If your goal [60:18] of the exercise is performance, like [60:19] you're a collegiate athlete or you are, [60:22] you know, you're an elite rugby player [60:23] or something, okay, then don't exercise [60:26] fasted. Take some fuel before you go [60:28] work out. So for me, I've done my early [60:32] morning ruck, my personal kind of [60:34] reflection time, ice bath, yerba mate, [60:37] and then my midm morning workout. [60:39] >> Just on that point of exercising fasted, [60:42] >> why is that better if your goals are [60:45] longevity and health, [60:46] >> right? Because it's just going to help [60:48] you continue to burn fat and improve [60:51] maintain your insulin sensitivity. [60:53] >> Okay, fine. So, I have my midm morning [60:55] workout, then I have a nice big lunch, [60:57] then I have my afternoon productivity, [60:59] and then I get to dinner, and dinner is [61:02] the main social meal within my home. Um, [61:05] and so I have dinner with my family. And [61:07] that is carb lunch. Whatever the [61:09] family's eating, I'm eating. I have I [61:11] have daughters and as a college [61:13] professor I've seen enough young women [61:14] struggle with eating disorders that I [61:17] always worried would my incessant [61:20] talking about diet somehow stimulate [61:22] eating disorders and I've never wanted [61:24] to become obsessive about it and so I [61:27] have dinner with my family whatever it [61:29] is if it's pizza I'm having pizza if [61:31] it's pasta I'm having pasta um now my [61:33] wife happens to see things kind of the [61:35] way I do so it's usually meat and [61:38] vegetables in in some mix and and that's [61:42] my dinner and then ideally [61:44] I'm done. [61:46] >> What time are you having that dinner? [61:47] >> Yeah, that's about five or six. [61:50] >> And you you avoid eating late. [61:52] >> Oh yes. In fact, I would submit Stephen, [61:55] if we were to look at any one thing [61:57] someone could do, I would say anyone who [62:01] says, "Ben, what is the one thing?" If [62:03] I'm putting a question in your mouth, [62:04] I'd say stop snacking in the evening. [62:06] Anything you can do to not overeat and [62:09] go to bed hypoglycemic or elevated or [62:12] spike your blood glucose levels, do it. [62:14] >> Why? [62:14] >> That's when people at their weakest. [62:17] People, you and I could be hanging out [62:18] all day walking past a plate of cookies [62:21] and not be tempted at all until 7 or [62:23] 8:00 p.m. It's just human nature. And [62:26] yet that is one of the worst times to [62:28] eat it because when you go to bed [62:29] hypoglycemic, it activates a part of the [62:32] nervous system, an aspect of the nervous [62:34] system called the sympathetic nervous [62:36] system. That's also known as the fight [62:38] orflight. So when someone we hear a car [62:42] crash right nearby or we hear a gunshot, [62:45] then our immediately our heart starts [62:47] beating faster and harder. Our body [62:49] temperature climbs and we're stimulated. [62:52] hypoglycemia will have that effect. And [62:55] that is terrible timing because when [62:57] you're going to bed, you're wanting to [62:58] rely on your what's called your [63:00] parasympathetic nervous system. The part [63:02] of your the aspect of your nervous [63:04] system that is calming, it's lowering [63:06] your heart rate. It's slowing your [63:08] heart. It's lowering your blood [63:09] pressure. It's helping you calm down to [63:11] sleep better. Hypoglycemia [63:14] throws that into opposites. So then [63:16] you're going to bed, you're lying there [63:18] wondering why your heart is beating so [63:20] hard, why you are so hot and [63:23] uncomfortable, and it's because you just [63:25] spiked your blood glucose with a bunch [63:27] of sugar. [63:28] >> Is there anything else? [63:30] Is [snorts] there, you know, for people [63:31] that are focused on that 2026 goal of [63:33] finally becoming the person that they [63:35] know they can become, is there anything [63:37] else you would say to them? Is there [63:38] [clears throat] any tools they need to [63:39] buy? Is there any other tricks or [63:41] tactics or hacks? [63:42] >> Yeah. Yeah, I do think that they could [63:44] if they were adopting this diet, it's [63:46] definitely going to put them into [63:48] ketosis. That can take a little time to [63:50] adjust. So, very relevant to our earlier [63:53] conversation. I do think exogenous [63:54] ketones can help a person transition [63:58] into relying on a ketogenic diet more [64:00] readily. And anytime a person's losing [64:04] weight, they run the risk of losing some [64:06] lean mass at the same time. And we, my [64:09] lab just published a paper about two [64:11] weeks ago at the time we're filming [64:13] this, finding that in humans in a weight [64:15] loss protocol, if they were drinking BHB [64:18] or exogenous ketones, they were able to [64:21] retain more muscle mass, more lean mass [64:23] in the midst of the weight loss. So, [64:25] there could be some strategies like [64:26] that. But I would also add that there [64:29] are some non um physical ones as well. [64:32] If someone's trying to say, I'm going to [64:34] be the best version of myself, then [64:36] start reading more, too. Read more [64:38] books. You'll be the best. You'll be an [64:41] even better version as you're losing [64:42] weight. Um, and your brain is firing on [64:44] more cylinders than ever before as it's [64:46] fueled with ketones. Challenge your [64:49] brain. You had mentioned dementia [64:51] earlier. Ketones are a therapy for [64:53] dementia, but so too is challenging your [64:55] brain in the form of um making it learn [64:58] new things. So, read a good book. [65:01] >> This woman contacted me on the on [65:02] November the 11th. When you do a [65:04] podcast, you get lots of feedback. you [65:05] get like tens of thousands of people [65:06] sometimes per episode [65:08] >> and I can imagine you looking through [65:09] everyone finding gems. [65:11] >> I actually funnily enough I do look at [65:13] the comment section because it's it's a [65:15] place where I really trust the feedback. [65:16] So people that comment on these videos [65:18] like I really do trust them because they [65:19] are typically listeners. They've kind of [65:21] been with me on this whole journey. So [65:22] when they have feedback when they have [65:24] you know good or bad feedback on the or [65:26] constructive feedback we pay attention. [65:28] >> Well Stephen I'm pleased that something [65:30] brought me back. So the comments can't [65:32] have been too negative. No, they were [65:33] really I mean they were unbelievably [65:35] positive. But I got this one from on [65:37] LinkedIn from a lady called I'll keep [65:40] her anonymous. Let's just call her Mrs. [65:42] L. [65:43] >> Okay. [65:43] >> And Mrs. L said, "Hi, Stephen. Thank you [65:46] for the great work you do and the [65:47] information, insights, inspiration you [65:49] provide. On keto, my husband lasted 8 [65:53] hours on a keto diet and was [65:55] unconscious. It turned out he had a [65:58] neurodine cancer called insulum." [66:02] >> Oh. Oh, yeah. Yeah. No. a neuroendocrine [66:04] cancer called insulinoma. [66:05] >> I said that's exactly what I said. [66:06] >> Yeah. Yeah. [laughter] Did I hear a [66:08] niner in there? Yeah. Something. [66:10] >> And if the paramedics hadn't intercepted [66:12] with glucose, going keto would have [66:15] killed him. [66:15] >> Yes. [clears throat] [66:15] >> He's amazing. We have three children and [66:17] he volunteers for 50 [66:19] >> more every weekend. We don't want to [66:22] lose him. [66:23] >> Sorry to share this sad story, but it's [66:25] not the first time I've seen one of your [66:27] posts or one of your guests talk about [66:28] ketosis [66:30] and what's worked well. And in this [66:32] case, it was fatal for him. Yes. So, I [66:35] hope you don't mind, but I wanted to [66:36] share this with love, respect, and [66:38] kindness to hopefully give food for [66:39] thought, no pun intended, of how you [66:41] decide to use your platform and to [66:44] [clears throat] provide further context [66:45] and nuance. [66:46] >> Yeah. Yeah. [66:46] >> What works for you and thousands of [66:48] others might not work for everyone. I [66:51] believe it's [clears throat] super [66:51] important that we share this information [66:53] and inspiration carefully and in a way [66:55] that exemplifies a growth mindset, not a [66:58] fixed mindset. for example, not fixed [67:00] one diet or one way of working for [67:02] everybody. If you read this above all [67:04] else, please know I'm sending this with [67:06] the utmost respect and kindness and [67:08] hope. [clears throat] Best [67:09] >> love it. Yeah, what a thoughtful what a [67:11] thoughtful message. [67:12] >> Yeah, it is very thoughtful. I [67:13] appreciate I appreciate any kind [67:15] communication by the way because on [67:17] social media it is so easy just to [67:18] become the worst version of yourself [67:20] without fear of any consequence. So, she [67:22] happened to describe a person who would [67:24] probably be the the worst individual. So [67:27] an insulinoma, she describes a [67:30] neuroendocrine cancer. An insulinoma is [67:33] an insulin secretreting tumor. So [67:35] usually it's the pancreas, which for [67:37] those watching is here. Again, imagine [67:40] that a part of the pancreas is expanding [67:41] with a tumor, but it's filled with cells [67:44] that make insulin. So it's a bunch of [67:46] beta cells, which are the cells that [67:48] make insulin. And this is a guy who [67:50] can't stop making insulin. [67:53] Suffice to say, if you now cut your [67:56] carbohydrate consumption and you're [67:58] continuing to make tons of insulin, [68:00] which is not normal, so this is a very [68:03] much a disease state, and I appreciate [68:04] her stating it as such. It's a cancer, [68:06] it's a tumor of the pancreas. So, what [68:09] would have happened in him, he cuts the [68:11] gluc, he cuts his carbohydrates, but he [68:14] can't stop making insulin. So now it's [68:17] actually back to that diet that you and [68:19] I that I mentioned at the beginning of [68:21] our conversation where the people were [68:23] eating a high carb version or a low carb [68:25] version of a diet. When you spike [68:27] insulin, you lower both glucose and [68:30] ketones. And that's what happened to [68:32] him. He would have become hypoglycemic [68:35] and he would almost never make any [68:36] ketones because he always has high [68:38] insulin. M [68:40] >> and so he would have been depriving his [68:41] brain of its two fuels in uh lowering [68:44] the glucose by pushing it into muscle [68:47] and fat and blocking the liver from [68:49] making ketones. So he's the worst person [68:52] anyone with an insulinoma. Of course [68:54] neither you nor I are giving any medical [68:56] advice. Um but if a person has an [68:58] insulinoma that's like the worst person [69:02] to adopt a low carb diet. They have to [69:04] eat carbs because they're always making [69:06] insulin. They can't stop. What's [69:08] interesting is it it appears from what [69:09] she's written that her husband found out [69:12] that he had this [69:14] >> Oh, because of adopting the diet. [69:15] >> Yeah. [69:16] >> Oh my gosh, that's remarkable. Yeah. So, [69:18] a person could test this early though, [69:20] Stephen. So, just what you've been doing [69:22] now over the past period of time by [69:23] pricking your finger, if a person [69:25] worried that they had an insulinoma, [69:27] they could just on a random morning uh [69:30] or fast for fast for 12 hours or so and [69:34] measure your glucose. Um, if you have a [69:36] continuous glucose monitor, even easier. [69:38] Look at your glucose. Because in you and [69:40] I, if we fast for 24 hours, our glucose [69:43] levels stay normal. They just run along [69:46] like nothing's happened. In a person [69:47] with an insulinoma, they're getting [69:49] lower and lower and lower and lower all [69:52] constantly because they can't stop [69:54] making insulin and it's always driving [69:56] their blood glucose levels lower. So, a [69:59] person could determine that on their [70:01] own. This would have been a guy who [70:03] anytime he fasted at all, he would have [70:04] started to feel miserable [70:07] >> cuz she says in the message, "My husband [70:08] lasted eight hours on a keto diet and [70:10] was unconscious. It turned out," which [70:12] suggests that they found out [70:14] >> and we hope the husband's doing well. [70:16] >> Yes. [70:16] >> Boy, an insulin is a big deal. My hope [70:18] is that they would be able to identify [70:20] the location of the tumor. Um, and you [70:23] can What's cool about cancer is that [70:25] cancer is such a sugar eater. It eats so [70:27] much glucose that you can inject glucose [70:30] into someone that has a little bit of [70:32] radiation to it, not harmful, but then [70:35] you can do an X-ray and see where does [70:37] all the glucose go and it would be going [70:40] to this little lump on the on the on the [70:42] pancreas. And so hopefully they can cut [70:44] it out. [70:44] >> What does that say about cancer and [70:46] sugar? [70:47] >> Oh my. Yeah. So you I know you've had [70:48] the authority on this. So everything I'm [70:50] about to say is me quoting Dr. Thomas [70:52] Seaff Freed who is he needs all the [70:54] attention in the world as he has [70:56] resurrected [70:58] uh an almost 100-year-old view of cancer [71:01] being a disease of glucose and sugar [71:02] metabolism the Warberg effect it's [71:04] called but Dr. Thomas Seaff Freed has [71:06] been a champion of of bringing this view [71:09] into the modern era by finding that [71:12] cancer cells rely on glucose as their [71:14] fuel primarily. He also identifies [71:16] glutamine. But if you can deprive the [71:18] cancer cell of its fuel, normal [71:20] interventions even like chemotherapies [71:22] which have terrible rates of success, [71:24] they become suddenly much more [71:26] effective. [71:29] >> In fact, my part of my motivation in [71:31] adhering to a ketogenic diet is is [71:33] cancer related. when I my mom passed [71:36] away from cancer as a boy and it's been [71:37] one of those diseases that's always [71:39] scared me a little bit and I think all [71:41] right my statistical likelihood of [71:43] getting a cancer in life is going to be [71:45] higher than average because of a [71:46] first-degree relative dying from cancer [71:49] so one of the reasons and I've already [71:50] outlived my my my saintly mom now one of [71:54] the reasons I adhere to a ketogenic diet [71:55] is I want to do what I can to try to [71:57] kill any little budding cancer cells by [72:00] starving them of their glucose that they [72:02] want [72:02] >> remember when we had him on the show [72:03] remember the BBC obviously weren't very [72:04] happy that I had him on and said that it [72:06] was uh [72:07] >> no [72:08] >> it was misinformation. [72:09] >> Oh my gosh, isn't that unfortunate? So [72:12] he is the leading authority I would say [72:16] in the world on cancer metabolism and [72:20] it's such a shame that his finding and [72:23] let let me he might have explained this [72:24] already but I just want to explain to [72:26] everyone as a scientist how thrilled I [72:28] was to see what he'd done and how [72:30] disruptive it was to the convention. And [72:32] let's ad let's admit what we think we [72:34] know about cancer isn't working. Cancer [72:36] rates continue to climb. Cancer [72:38] mortality continues to climb. Clearly [72:40] the old views aren't working. He took [72:43] tumor cells and then so cancer cells and [72:46] then moved over the nucleus because the [72:49] traditional view is that it's a disease [72:51] of mutations and all of these genes are [72:53] in the nucleus the the kind of brain of [72:55] the cell. He took the nucleus from a [72:57] cancer cell, put it into a healthy cell, [73:00] and then you would think if it's a [73:01] disease of the nucleus and all of those [73:03] genes, mutations, this cell should have [73:05] cancer now. And yet, it didn't. It was a [73:07] totally normal cell. It didn't matter at [73:08] all that it now had the nucleus of a [73:10] cancer cell. However, when he took the [73:12] mitochondria [73:14] from the the energy factory of the cell [73:17] that's so disrupted in cancer, he took [73:19] the mitochondria from the cancer cell, [73:22] put that into a normal cell. Now, it was [73:24] a cancer cell. [73:26] But what a disruptive view. It proves [73:28] that it's a mitochondrial problem more [73:30] than a nucleus problem. And then it [73:32] suggests it it adds evidence to his view [73:35] and th others of us as well that cancer [73:38] is a metabolic problem. [73:39] >> So when when you know publications like [73:42] the BBC attack my guest for saying such [73:45] a thing or for you know for me having [73:47] them on the show and suggest that it's [73:48] like misinformation or dangerous [73:49] information. [73:50] >> How how how do you inter how do you [73:52] interpret that cuz [73:53] >> oh it's so discouraging. Um I I [73:56] interpret it as we've seen echoes and [73:59] shadows of this in the past five or six [74:01] years um with the pandemic and [74:03] everything related to it where science [74:06] can be very inconvenient um to [74:10] various entities and institutions. Um [74:13] and we see scientists who will [74:14] compromise themselves to try to receive [74:17] the funding and the adoration of those [74:20] institutions and entities. [74:22] [sighs and gasps] [74:23] But it is anti- it is it is an attack. [74:26] Science is a the pursuit of truth. I I I [74:29] was blessed to do my dissertation work, [74:31] my PhD studies with a wonderful man [74:33] named Lionus Dome. I will love him [74:36] forever. Um one of the things he taught [74:38] me, I'd come to him with discouraging [74:40] results. The hypothesis that I'd had [74:43] with regards to fat and insulin [74:46] resistance, it was not supporting. The [74:48] data were terrible in this particular [74:50] line of experiments. And he wasn't he [74:53] was unflapable. He wasn't upset. He [74:55] wasn't angry. He said, "Ben, don't be [74:57] upset. That's truth. We are seekers of [75:00] truth." That's what scientists are. What [75:02] a glorious thing to get paid to seek [75:06] truth. It doesn't pay that well, but it [75:09] it's a glorious job nonetheless. [75:12] That is what Dr. Thomas Seaf Freed is [75:14] doing. And when I think you have a big [75:16] entity like the BBC telling [snorts] a [75:18] scientist who's simply stating his own [75:20] findings that have been peer- [75:22] reviewviewed by other experts in the [75:23] field, it should be beyond it should be [75:26] he should have every platform in the [75:28] world to talk about this. Every [75:29] scientist ought to and it ought to be [75:31] scrutinized. Scientists should never [75:33] think they know the truth. Even the [75:35] declarations in the past few years of [75:37] believe the science. No, that is [75:40] anti-scientific. [75:42] Science is is con a scientist must be so [75:45] humble that he or she is constantly [75:47] prepared to dump their hypothesis if [75:49] they've been shown to be wrong. [75:51] >> And I guess it's important for those [75:52] ideas to be out there for you to even be [75:54] able to scrutinize them and challenge [75:56] them, [75:57] >> especially in something like cancer [75:58] where clearly what we're doing isn't [76:00] working. And so let's welcome new ideas. [76:03] And his evidence is incredibly [76:05] compelling. It's it's so discouraging to [76:07] hear, but but it is also Stephen perhaps [76:10] a manifestation of a broader opposition [76:13] to anything low carb. You just utter the [76:16] word ketone to a dogmatic and [76:18] conventionally trained dietician. Oh my [76:21] gosh, you are tempting their wrath. They [76:25] will it's it's like the more the more [76:28] educated a person gets, the more rigid [76:30] they become from time to time in their [76:32] ideas. You should never see that in a [76:35] scientist. A scientist by our by our [76:38] through our training, we should be [76:40] humble enough to admit that we don't [76:42] know everything. [76:44] >> I remember when um they contacted me, [76:45] the journalist at the BBC, and said, [76:47] "We're going to write the story about, [76:48] you know, the misinformation spread by [76:50] these guests." And I looked at what they [76:52] had said and this and they made this [76:54] little documentary did this article and [76:57] they had found that 0.0 [77:01] Zero zero 1% of our total recorded hours [77:06] of conversation and transcripts contain [77:09] things that they thought were could be [77:11] disputed. [77:12] >> Oh my god. [77:12] >> And they felt with 0.00 [77:15] one they would write this big breaking [77:17] news story in this article. And I [77:18] remember thinking oh like that was the [77:20] day that I that I felt I understood. [77:23] >> That was the day that I felt I [77:24] understood how the system works. [77:26] >> You could you peaked behind the curtain. [77:27] I got to see behind the curtain and I [77:29] was like, "Oh, I thought, [77:30] >> you know, I thought that um these like [77:33] cuz it's like a big brand and I've grown [77:34] up looking at it. I thought like they [77:35] are so concerned about rigor and the [77:39] most important thing and balance." And I [77:41] said to the I said to the journalist, I [77:42] said um of what you found 0.001 [77:46] because they said you've got a right to [77:47] reply. So that was my reply. [77:49] >> They [77:49] >> and of course they wouldn't have [77:50] published that. [77:51] >> They took it out. They took my response [77:52] out because it was too d it was too like [77:55] you know. Yep. And then obviously the [77:56] other thing they pointed at another [77:58] guest that I'd had on and said, you [78:00] know, you also had this person on and I [78:03] so I went on I just typed his name in [78:04] and the word BBC and they'd had him on [78:06] too. [78:07] >> Oh my god. [78:07] >> And in fact, when he had came on this [78:09] particular doctor and he had said his [78:11] points of views, the journalist at the [78:12] BBC had just basically said nothing and [78:15] that was the end of the segment. When he [78:17] said it to me, [78:18] >> then all of a sudden it's a problem. [78:19] >> No, I read out the rebuttal from the [78:22] British Heart Foundation. I read out all [78:23] of the rebuttals to what he just said, [78:26] but of course the BBC published this [78:28] article saying that I'd had him on. They [78:29] had had him on too. They' never [78:30] rebuttled him. I did. And they and so [78:32] this was the moment that I thought [78:33] >> you're becoming disruptive. To be [78:35] honest, I suspect a part of it is you [78:38] are the embodiment of a new media. You [78:41] know, I I think even beyond the science. [78:44] So if this had been in the US, I would [78:46] have speculated that a part of the their [78:48] concern would have been that you are [78:49] sharing, you're platforming someone who [78:51] is bad for their bottom line because so [78:53] much of the income that nudes that media [78:57] outlets get in the US is from drug [78:59] company ads. In the UK, you don't have [79:01] that. Drug companies don't um aren't I [79:04] don't think they're allowed to air ads [79:06] on normal channels. In the UK, I think [79:10] is to a degree happening everywhere. [79:12] your platform is probably bigger than [79:14] many of theirs and they might feel [79:16] that's threatening. [79:17] >> It's interesting because I try and [79:19] remain as objective as I can. So in [79:20] those moments, one of my strategies is [79:22] to try and understand what the signal is [79:24] versus the noise [79:25] >> and to take all of this noise and figure [79:27] out exactly um what really really [79:29] matters as it relates to my genuine [79:31] mission, which is for the audience that [79:33] decide to tune in every single week and [79:35] day and month to get really great [79:37] information to improve their lives. [79:38] Yeah. and uh to to be able to strive at [79:42] the things that they care about striving [79:43] for, whether that's business or [79:45] entrepreneurship or whether it's their [79:46] health goals or fitness or finance or [79:48] whatever. And the thing I actually took [79:49] away from it is that there is a lot of [79:51] information um when you're pursuing [79:53] science. [79:54] >> And so the one of the best things we can [79:57] do because we know we're going to [79:58] continue to have lots of different [79:59] voices on the show is to continue to [80:01] provide more context on what's what's [80:03] being said. So, one of the things we've [80:04] we introduced this year, which I really [80:06] love, is on the screen during these [80:08] conversations as you're talking about [80:10] different complicated words or you're [80:12] talking about different studies or [80:14] whatever it might be, those studies will [80:16] be appearing on the screen for the [80:17] audience to see. [80:18] >> And I think I think this is a first in [80:20] podcasting. I don't think anyone else [80:22] any of the major podcasters have done [80:23] done this kind of thing. But that is [80:25] something I actually took away from it. [80:26] I thought, you know what, we can give [80:27] our audience even more context so that [80:28] they have a fuller picture. [80:30] >> That's brilliant. So, you know, every [80:32] cloud. [80:33] >> Yeah. Yeah. No, it's certainly an [80:34] opportunity to iterate and say, "All [80:36] right, how could we do it better?" Not [80:37] everyone's going to not everyone's going [80:39] to take that approach, though. [80:40] >> Always. And, you know, like it always [80:42] come the question I was asking myself is [80:43] like, "What are we here to do and what [80:45] is our mission? And what would further [80:46] the success of our mission?" And that's [80:48] one such thing. So, for people, I had a [80:49] lady contact me the other day. She said, [80:51] "I listen on Spotify. I didn't realize [80:53] that you were doing these like pop-up [80:54] things on screen." But, um, [80:57] >> but they're there. And also, I mean, [80:59] there definitely is a reason to watch. [81:01] >> Yeah. And in the description as well, [81:02] there'll be there'll be a link to [81:04] context as well that you can check out. [81:07] >> But getting back to it, um, so 2026, [81:10] you've given me the sort of daily [81:11] protocol to follow. Is there anything [81:13] else that we've missed cuz I really want [81:14] to make sure that people listening [81:16] achieve their 2026 health goals. I And [81:18] you know what those goals are because [81:19] people message you. [81:20] >> Yeah. Yeah. Oh, yeah. I mean, it's [81:21] always it's almost always weight loss in [81:23] some way, shape, or form. No, I think [81:25] that protocol is smart. I mean we didn't [81:26] talk I mentioned a little bit about the [81:28] role of exogenous ketones um which I am [81:31] an advocate of uh and I would say if a [81:34] person is able to maybe just sort of [81:38] look at what other supplements they [81:40] might be interested in like omega-3 if [81:42] they are looking to gain muscle and [81:44] they're working out and doing some [81:45] resistance protocols definitely I would [81:48] say if you're not eating omega-3 rich [81:50] sources of foods like fish then get a [81:52] good omega-3 supplement. Omega-3 helps [81:55] with muscle building in a very [81:56] meaningful way. It's It's not just one [81:58] of those It's not just something you [82:00] take for heart health. [82:02] >> We were talking before we started [82:03] recording about vitamins. [82:05] >> Mhm. Yeah. Right. Yeah. So, I was joking [82:08] with you about how I was listening to [82:10] this conversation. So, everything I'm [82:12] about to explain, people know that I am [82:14] I'm not an expert. As much as I'm a [82:16] metabolism expert, that allows me to [82:18] talk about this somewhat intelligently. [82:20] So, let me lay the groundwork here. So, [82:22] I was listening to a discussion of a [82:24] rancher, a person who's growing [82:25] livestock. And of course, just to help [82:28] the business, you want these animals to [82:30] get as big and even fat as possible and [82:32] then get them off um to to you know, [82:35] just make your money. They found that [82:38] I'm going to I'm going to mess up these [82:39] numbers a little bit, but I'm going to [82:41] be closer than than someone might think. [82:43] >> I'll put them on the screen. So they [82:44] found that for roughly every six pounds [82:47] of feed they would give an animal. So [82:49] for every six pounds of food, you could [82:51] expect one pound of growth in just [82:53] normal a normal feed of normal just a [82:56] mix of the the soy, the corn, whatever [82:58] they're eating in in pigs or cattle. And [83:01] then if you start adding B vitamin [83:04] complexes, like a bunch of B vitamins, [83:07] and then the higher that gets, you can [83:09] go from 3 L pounds of feed is enough to [83:12] get one pound. All up to the point where [83:14] they could find that they could give the [83:15] animals for every two pounds of food [83:17] they would eat, they would gain one [83:19] pound. So they had effectively tripled [83:21] the efficiency with which the animals [83:24] were able to get fat off of a given [83:25] amount of food. So, one of my concerns [83:28] as a scientist is the degree to which [83:30] part of our obesity epidemic might be [83:33] the degree to which we are consuming too [83:36] much vitamins, especially B vitamins. [83:38] And the irony there is that people take [83:41] B vitamins because they want their [83:43] metabolism to be more efficient. You'll [83:45] hear that term. And yet, when it comes [83:47] to weight loss, you actually don't want [83:49] efficiency. You want inefficiency. Let [83:52] me invoke the analogy of an engine. So, [83:54] let's imagine that we're sitting in a [83:55] car and we are in drive. We're in gear. [83:59] We press the accelerator and we see the [84:01] RPMs going up. That means we're burning [84:03] fuel. The engine's revving. And because [84:05] we're in drive, we're moving. So, we're [84:08] actually driving. So, we're getting work [84:10] done. That's what we would say is [84:12] efficient. And an inefficient metabolism [84:15] is actually more conducive to weight [84:17] loss because now you're revving your [84:19] engine, but you're in neutral. And so, [84:21] you're not going anywhere. you don't [84:22] have to get any work done. So, this [84:24] would that's maybe a little step too far [84:27] with the metaphor, but B vitamins are [84:30] essentially making potentially the [84:32] mitochondria and the cell be so [84:34] efficient that it's storing more energy [84:38] better rather than burning it and [84:39] wasting it. [84:39] >> Storing more fat. [84:40] >> Storing more fat. You see echoes of you [84:42] see hints of this in human studies where [84:44] when they take high doses of niacin in [84:46] various clinical trials, [84:48] >> what's nice? It's one of the B vitamins [84:49] or many of the B vitamins, but do you [84:51] see substance in humans of of that [84:54] supports this view where high doses of [84:56] some of these vitamins do result in [84:58] weight gain? Now, they're not really [85:00] wellont controlled studies, but [85:02] nevertheless, combined with the animal [85:04] data, it does suggest that there's [85:06] something about maybe people taking too [85:08] many of these B vitamins and they're [85:10] getting fatter for every calorie [85:11] consumed because the body is just [85:13] storing it too easily. [85:14] >> And you're talking about taking too [85:16] much. You're not talking about [85:17] >> taking too much. I'm not talking about [85:18] like reaching the daily minimum, but [85:20] people are going like two or three or [85:21] four times beyond that nowadays because [85:24] everything is fortified. You'd mentioned [85:26] one of the people in the comments [85:27] mentioned that they cut out flour. Flour [85:30] is heavily heavily fortified with B [85:32] vitamins. And so every time we're eating [85:34] it, we're getting B vitamins from [85:36] everything. And usually it's coming with [85:38] processed carbohydrates. So one more [85:39] reason because you're not going to get [85:41] an overload of B vitamins from just [85:42] steak and eggs. It's going to be [85:44] something that's been packaged because [85:45] it's been fortified with these B [85:48] vitamins. So, one of that might be one [85:49] of the reasons why people are getting [85:51] fatter than ever. [85:52] >> I've got this uh pen in front of me. Do [85:54] you know what this is? [85:55] >> That's a GLP-1 medication. [85:57] >> A Zmpeek. [85:58] >> Ompic. Yeah. [85:59] >> I've got an Ampec pen right here. Now, [86:02] you've told me lots of different ways [86:03] that I can lose my body fat in 2026, [86:07] but couldn't I just jab myself with this [86:09] and my hunger will evaporate and I'll [86:11] lose fat. So that works until it [86:13] doesn't. By that I mean we have really [86:16] really good data now. So briefly on [86:18] GLP1, although I know your audience is [86:20] probably very familiar with this by now. [86:22] GLP-1 is primarily a satiety hormone. [86:25] It'll tell the brain that we're done [86:28] eating and it will slow down the [86:30] intestines significantly. So you'll eat [86:32] food. If you and I were to go eat lunch, [86:34] again, I've used that a couple times. [86:36] Our food would be in our stomach for [86:37] four to six hours maybe. If we injected [86:40] ourselves with a GLP-1 drug, which puts [86:42] an artificial amount of GLP-1 in our [86:45] body, boom, we sh it in. It's some we [86:48] grab a piece of fat and jab it in. Then [86:52] it would it slows down people's [86:54] intestines so much that they'll have [86:56] food sitting in there for 24 hours. So, [86:58] one of the things people talk about is [86:59] what's called ompic burps where they [87:01] just have this kind of belching bubbling [87:04] gas because the food is sitting in the [87:06] stomach for way longer than it's [87:08] supposed to. So, no surprise the people [87:11] are less interested in food. GLP-1 tells [87:14] the brain they don't need to eat as much [87:15] and slows down the intestines. Now, [87:17] however, I said it works until it [87:19] doesn't. [87:21] There the main thing it helps people do [87:24] is eat less carbohydrates. It controls [87:27] cravings particularly. But there was a [87:30] human paper that found when they [87:31] followed people for 2 years. It was a [87:34] beautiful figure. At about 6 months, [87:37] they found that sweet cravings dropped [87:39] significantly. A huge reduction in their [87:41] cravings for chocolate and sweets. At 12 [87:44] months, it creeped up a little bit, but [87:46] it was still noticeably below where it [87:48] started. At 2 years, it was right back [87:50] to normal. So at two years on the drug, [87:53] the effects of having them not be [87:56] interested in that plate of cookies now [87:58] it's gone. [87:59] >> What's going on there? [88:00] >> So yeah, it's it's diminishing returns [88:02] as to invoke a principle of economics. [88:05] Doing the same thing again and again and [88:06] again starts to work less and less and [88:09] less. This we see this manifested in [88:11] innumerable different ways of [88:12] medications. So why do our clinicians [88:16] why does the doctor tell us to make sure [88:17] we take our full dose of antibiotic? [88:20] Because if we don't, we give it just [88:22] enough for the bacteria to become [88:24] resistant to it. And now next time we [88:26] would need two times the amount of B of [88:29] antibiotic we had. So it's it's natural [88:32] for the human body to become less [88:35] responsive to a stimulus. And that is so [88:37] much GLP-1 activation that it's no [88:40] surprise that the body starts to say, [88:42] "Hey, you're screaming at me too much [88:43] and I'm going to become deaf to your [88:45] signal." [88:47] So it starts to work less. And in the UK [88:50] and in the US about 70% of people get [88:53] off the drug of their own valition at [88:55] two years. They get tired of being on [88:57] the drug because it's basically like a [88:59] constant state of nausea. That's that's [89:01] kind of how you'd say it works that if [89:04] you're feeling always a little nauseous, [89:06] you just don't really want to snack on [89:07] something and people get tired of [89:09] feeling nauseous. But another two-year [89:12] study, two years appears to be kind of a [89:13] magic timeline, found that of of every [89:17] every pound they lost, 40% of it was [89:20] from lean ma from fat-ree mass. [89:23] >> What does that mean? [89:24] >> So that means 60% was coming from fat, [89:27] 40% was coming from not fat, including [89:30] muscle and bone. It would be water as [89:32] well, but muscle and bone. And that [89:34] matters because imagine if we have an [89:36] older woman. Let's imagine a 60-year-old [89:38] woman who wants to lose weight and goes [89:40] on a drug. [89:42] If she's lost weight now and then two [89:44] years later wants to get off the drug [89:45] like 70% of people do, she will her fat [89:49] mass will come right back, but her lean [89:51] mass may never come back. That muscle [89:53] and bone may be gone for good. [89:56] >> Who is it for? Who who would you [89:58] recommend definitely does that does it [90:00] uses it? And for how long with what [90:03] other supplementation? Yeah, my my [90:05] recommendation of the drug is to not [90:09] currently it's being used for weight [90:11] loss where people just say here, jab [90:13] yourself with this and you're going to [90:14] lose weight. Um, and it works. They will [90:16] absolutely lose weight. But again, the [90:18] concern being that you're going to uh [90:21] lose a lot of lean mass at the same [90:22] time. So my best use of that drug would [90:25] be using it with two distinct purpose, [90:27] two two ways, but for one purpose, which [90:30] is this is a drug that's going to help [90:32] you learn to control carbohydrates [90:34] because that's the one macronutrient [90:35] that people are addicted to. They're [90:37] addicted to carbs. We eat too many [90:39] carbs. We're a carb crazed culture. So [90:41] my view is use these drugs to help [90:43] people cure their cravings for [90:45] carbohydrates. [90:46] >> But then when I stop taking it, isn't it [90:47] going to come back? [90:48] >> Well, so that's it then. So then you use [90:49] it in two different ways. One, you use a [90:51] much lower dose than is currently used. [90:52] what we could call a micro dose, if you [90:54] will. Um, so use a lower dose and you [90:57] cycle it on and off. So what I think [91:00] people should be doing, and I'm going to [91:02] talk about evidence to support this in [91:03] just a second, go 90 days on the drug at [91:06] a low dose while receiving coaching or [91:09] counseling on how to use a low carb diet [91:12] because they will find it easier than [91:14] ever to control their carb consumption. [91:16] Then at the end of 90 days, wean them [91:19] off the drug and say, "Let's see if [91:21] these habits have stuck." Very often [91:23] they have. I know many, many people, and [91:25] again, we're going to be publishing a [91:26] report on this. I'll touch on that in [91:28] just a second, who they've done 90-day [91:30] cycle of a lowdose GLP-1 coupled with [91:32] coaching on how to do a low carb diet, [91:35] and they find that their cravings are [91:37] gone and they don't need to be on the [91:39] drug anymore. Some people will find that [91:41] it lasts for a while, and the cravings [91:43] start to come back. All right. Well, [91:44] let's cycle you back on and try again. [91:47] Let's find out what didn't work this [91:48] time. So, we're about to publish a [91:50] report. Anyone who wants to see a little [91:52] more about this, I just encourage them [91:53] to go to my site, insulinq.com. [91:56] >> I'll link it below. [91:57] >> Great. Um, but we have done a a [91:59] collaborative work with a group in [92:00] Idaho, a clinic in Idaho, where they [92:03] [clears throat] have done just this. [92:04] They have people getting low carb [92:05] counseling with a cycled do low dose of [92:08] GLP1 and the results vastly outperform [92:11] those who just rely on the drug. Better [92:14] fat loss and better retention of muscle [92:16] mass. [92:16] >> And when you say low carb counseling, [92:18] that's just [92:19] >> it's just people like me, you know, me [92:21] saying, "Stephen, I'd like to go on a [92:22] low carb diet." You saying, "Okay, [92:24] great. Let's talk about how you can do [92:25] it best." Kind of a little bit like what [92:27] we've been doing, but basically just [92:28] like a diet coach. [92:29] >> Okay. [92:30] >> But the results have been fantastic. Um, [92:33] literally outperforming just the drug [92:35] trials alone. [92:36] >> Over what period of time? [92:37] >> Yeah. So, it's now been we have people [92:38] who have been two to three years. [92:41] >> Yeah. We'll publish that soon. It's not [92:43] submitted yet. [92:45] >> All I had to do was brain dump. Imagine [92:47] if you had someone with you at all times [92:50] that could take the ideas you have in [92:52] your head, synthesize them with AI to [92:54] make them sound better and more [92:56] grammatically correct and write them [92:58] down for you. This is exactly what [93:00] Whisper Flow is in my life. It is this [93:02] thought partner that helps me explain [93:04] what I want to say. And it now means [93:05] that on the go, when I'm alone in my [93:07] office, when I'm out and about, I can [93:10] respond to emails and Slack messages and [93:12] WhatsApps and everything across all of [93:13] my devices just by speaking. I love this [93:15] tool. And I started talking about this [93:17] on my behindthe-scenes channel a couple [93:18] of months back. And then the founder [93:19] reached out to me and said, "We're [93:21] seeing a lot of people come to our tour [93:22] because of you. So, we'd love to be a [93:24] sponsor. We'd love you to be an investor [93:25] in the company." And so, I signed up for [93:26] both of those offers. and I'm now an [93:28] investor and a huge partner in a company [93:30] called Whisper Flow. You have to check [93:32] it out. Whisper Flow is four times [93:34] faster than typing. So, if you want to [93:36] give it a try, head over to [93:37] whisperflow.ai/doac [93:40] to get started for free and you can find [93:42] that link to Whisperflow in the [93:44] description below. You know, every once [93:46] in a while you come across a product [93:48] that has such a huge impact on your life [93:50] that you'd probably describe as a [93:52] gamecher. And I would say for about 35 [93:56] to 40% of my team, they would currently [93:59] describe this product that I have in [94:01] front of me called Ketone IQ, which you [94:04] can get at ketone.com [94:06] as a game changer. But the reason I [94:07] became a co-owner of this company and [94:09] the reason why they they now are a [94:10] sponsor of this podcast is because one [94:12] day when I came to work, there was a box [94:14] of this stuff sat on my desk. I had no [94:15] idea what it was. Lily and my team says [94:17] that this company have been in touch. So [94:19] I went upstairs, tried it, and quite [94:22] frankly, the rest is history. in terms [94:23] of my focus, my energy levels, how I [94:26] feel, how I work, how productive I am. [94:29] Game changer. So, if you want to give it [94:30] a try, visit ketone.com/stephven [94:32] for 30% off. You'll also get a free gift [94:35] with your second shipment. And now you [94:37] can find Ketone IQ at Target stores [94:39] across the United States where your [94:41] first shot is completely free of charge. [94:45] I have a bunch of other things here on [94:46] the table that my team have got me and [94:49] they didn't tell me why they've got me [94:50] these which I think is useful because [94:52] this means that I can ask questions that [94:54] the viewer might have. What the hell is [94:55] this? [94:56] >> Yeah. Yeah. So alulose is [94:58] >> for anyone that can't see it's a white. [94:59] >> So if you you could lick it. Lick your [95:01] finger. You could put it in. It's going [95:02] to taste a little bit like a kind of [95:04] diluted sugar. It's just a sweetener. [95:07] >> Okay. [95:07] >> It's not quite as sweet as sugar. If it [95:09] is actually alulose maybe. [95:10] >> I'm so [laughter] [95:11] >> Maybe it's not. Definitely. [95:13] >> Oh, I'm so sorry. [95:14] >> This is definitely a prop. It tastes [95:16] like bleach. [laughter] [95:18] >> It's not bleach, is it? [95:19] >> No, it tastes awful, though. It tastes [95:20] like um [95:21] >> Oh my gosh. Sorry. [laughter] [95:23] >> They labeled it alulose, but it tastes [95:25] like the thing that you use to clean [95:27] your clothes. [95:28] >> Baking powder. [95:28] >> Oh, it's baking powder. [95:29] >> Okay. So, at least it's not going to [95:30] kill you. Oh my gosh. If it were bleach, [95:32] you need to go rinse your mouth. [95:34] >> That was the end of the podcast. [95:34] >> Oh my god. [95:36] >> Yeah. Ben Dickman kills Steve [laughter] [95:38] Bartlett. [95:39] >> Okay. [snorts] I didn't know that. I'm [95:40] so sorry. So, [95:41] >> Alulos. Alulose is a it's a sugar [95:43] replacement. It's what's called a rare [95:45] sugar. Um, by that I mean it exists in [95:48] nature. It is a sugar-like molecule. It [95:51] tastes sweet and yet it it is non- [95:54] metabolizable. It it doesn't get taken [95:56] into the body and it's not calories you [95:58] need to worry about. But what it does in [96:00] the context of this discussion is that [96:02] it will go further in the intestines and [96:04] elicit a significant increase in GLP-1 [96:06] production. So, this would be one of the [96:08] ways that someone listening who may be [96:10] even on a GLP-1 drug and thinking, I [96:12] need an exit. I want to get off this [96:14] drug. I can't afford it or I feel [96:15] miserable. I'm tired of the nausea. Um, [96:18] using alulose either as a sweetener in a [96:20] coffee or a tea or your baking or [96:22] whatever is a way to increase your GLP1 [96:25] naturally. So, is your mate that I'm I'm [96:27] drinking now that I start every morning [96:29] with that has been shown. We've [96:31] published a couple reports on that. That [96:32] works as well. [96:33] >> And what foods have also in them? Yeah, [96:36] alulose is not something that you're [96:38] going to get naturally. It has to be [96:40] >> added. [96:41] >> Yeah, it's added. But there are some [96:42] like there are some yogurts now that [96:44] have it. There are a few supplements [96:46] that will use it as its sweetener and I [96:48] encourage that development. It's a good [96:49] sweetener to use. [96:50] >> Okay. This other chemical that my team [96:52] have got here, which is again, it's a a [96:54] white powder. [96:55] >> I'm not going to try it this time just [96:57] in case it's something awful. [96:59] >> Um says has a label on it that says [97:01] collagen peptide. Yeah. [97:02] >> Why have they got this? [97:03] >> Yeah. So collagen peptides are another [97:05] way to increase GLP-1. So that would be [97:07] another signal here that if someone is [97:09] interested in a good smart way of losing [97:11] weight, I am a fan of collagen. There [97:13] was in fact just a paper just published [97:16] this week finding that a mix of collagen [97:18] and various amino acids um was very [97:21] effective at enhancing skin integrity [97:24] and the collagen in the skin. So I'm a [97:26] fan of collagen peptides. Are there any [97:28] supplements that we haven't mentioned [97:30] that you're a big fan of in terms of [97:32] weight loss? [97:33] >> Yeah, I'm I already mentioned a Go BHB, [97:36] so an exogenous ketone source. Uh I do [97:39] take collagen um as well. Um it's called [97:42] iron feather. I love it. Um but also [97:46] omega-3 in addition to other habits like [97:48] the the yerba mate, which I love and [97:50] other things like that. I don't call it [97:51] a supplement as much as just a habit. [97:53] >> What about creatine? [97:55] >> Oh, yes. Yes. I I'm I I can't believe I [97:58] didn't mention that. I'm very much an [97:59] advocate of creatine. In fact, we have a [98:01] study going on right now on it, which [98:03] I'll come back to in a second. Um yeah, [98:05] creatine has been um it's kind of the [98:08] new thing where its traditional use had [98:10] been in muscle and then now all of the [98:13] hot evidence is coming out in the brain. [98:16] So in the muscle evidence, there's two [98:18] things to note. In fact, the first one [98:20] is generic where creatine, not that [98:23] you're asking this, but people may [98:24] wonder how it works. Creatine will be [98:27] taken into a cell and it creates this [98:29] pool of potential energy called creatine [98:32] phosphate. Now, earlier I'd mentioned [98:34] ATP and I'm holding up three fingers [98:37] because of the three phosphates on that [98:39] ATP, the triphosphate molecule. [98:42] When we say contract a muscle or a nerve [98:46] is sending a signal, you're breaking ATP [98:49] apart. You're splitting off one of those [98:50] phosphates. Now, you're left with a [98:52] diphosphate, ADP. In order to recycle or [98:56] regenerate the ATP, you need another [98:58] phosphate molecule. And this is where [98:59] creatine comes in because creatine has a [99:02] phosphate now that it can come and give [99:04] to the ATP. rapidly recycling ATP [99:07] >> which means [99:08] >> so you're able to restore the energy in [99:09] the cell sooner [99:10] >> which means for me on a daily basis [99:12] >> on a daily basis would it' be two things [99:14] uh in the two tissues of interest one [99:16] you can get more work out of your muscle [99:17] in a given unit of time yeah [99:19] >> so if you wanted to have a very [99:20] effective 30-minute workout your rests [99:22] could be much shorter because of your [99:24] ability to regenerate ATP or recover but [99:27] then the newest area of research is [99:29] what's happening in the brain where [99:31] creatine has been shown to increase [99:33] brain energy and there are some [99:35] incredible human studies finding that [99:37] you take people with cognitive decline [99:39] or some form of early dementia. Give [99:42] them creatine supplementation and over [99:44] the next few weeks their cognition will [99:46] improve. So, as much as you have the gym [99:48] bros who are taking it for muscle, which [99:50] I'm sympathetic to, I want big healthy [99:52] muscles, too. Um, more than anything, [99:54] you and I, we're not getting paid [99:56] because of our muscles. We're getting [99:57] paid because of our brains. So, you and [99:59] I are taking creatine to have bigger, [100:01] better brains. But in order for the [100:04] creatine to saturate the brain, you need [100:06] more. And that's been some of the newest [100:08] focus where you can get away if you're [100:11] just taking it for muscle purposes, five [100:12] grams is enough of creatine monohydrate. [100:16] And if you want to get it to work for [100:17] the brain, you need 10 or 15 grams. So [100:20] quite a bit more. [100:21] >> I heard this from another guest I had on [100:22] the show and I was really shocked um [100:24] because I didn't think about creatine as [100:26] being something that could really [100:28] elevate my cognitive performance. And [100:30] from the studies that I've read in the [100:32] research ahead of this conversation, I [100:34] read that creatine helps your brain stay [100:36] sharp, especially when you're in a low [100:39] sleep [100:39] >> Yes. [100:40] >> mode or when you've been working very [100:41] very hard. So that's a study. There's a [100:44] human study that to sleepd deprived [100:46] people deliberately had them take [100:48] creatine versus the placebo and then do [100:49] a series of cognitive tests. No [100:51] surprise, the sleepd deprived people on [100:53] placebo did very poorly. They're so [100:55] tired. They're lethargic. the creatine [100:57] treatment group performed much better. [101:01] >> I heard this and I thought, "Wow, so [101:02] when I'm like jetlagged or underslept, I [101:04] should be taking my creatine." [101:06] >> Yeah. And so, as an underslept dad, [101:08] you'll get there soon enough. Um, I take [101:10] creatine every morning. It is literally [101:12] the first thing I I drink. [101:14] >> It's hard for um I've noticed just in my [101:16] friendship group when I've talked about [101:17] creatine, it's sometimes hard to [101:19] convince women to take creatine because [101:21] there's a sort of prevailing stereotype [101:22] that it makes you large. [101:24] >> Yeah. Yeah. I wish um cuz then I'd be [101:27] jacked. No, no, it doesn't. In fact, I [101:29] think you could make the case that a [101:31] woman relevant to the cognitive aspects [101:33] of it should be focused on it more than [101:36] men. So, there are few chronic diseases [101:39] that women suffer from more than men and [101:41] Alzheimer's disease is one of them. So, [101:43] this is a disease that will affect women [101:45] almost double or even triple the rate of [101:47] it affecting men. In so far as the [101:50] latest evidence shows that at higher [101:52] doses, creatine helps with cognition, I [101:55] think every woman, middle-aged and [101:58] beyond, should be taking creatine daily. [102:00] And indeed, on the higher end of that [102:02] dose, because that's the dose you need [102:04] to help your brain. [102:05] >> And I read from one particular study, I [102:07] think you talked about this on your [102:08] YouTube channel, that creatine increases [102:10] strength by up to 10% and power output [102:12] by up to 15% and reduces muscle damage [102:16] by 20 to 40% after intense exercise. [102:18] >> Yeah. So creatine both acts as an [102:20] energetic source and it changes gene uh [102:23] transcription. So there's evidence to [102:24] show that creatine in muscle stimulates [102:27] what's called myiogenic genes. Myiogenic [102:30] genes are those genes that promote [102:32] muscle protein synthesis and muscle [102:33] growth. So creatine both energizes the [102:37] muscle and promotes growth of the [102:39] muscle. Now a woman may say, "Well, I [102:41] don't want to get big." You can't get [102:42] big. The female a female body does not [102:45] have the right mix of sex hormones to [102:47] get big muscles. All that will happen is [102:50] she'll have wonderful healthy strong [102:52] muscles. She does. No woman ever needs [102:54] to be worried about getting too big in [102:55] muscles. It doesn't happen. [102:56] >> Why do vegetarians and vegans need to [102:58] pay more attention to creatine? [102:59] >> Right. That is Yeah. So creatine is one [103:01] of the many things, if you'll pardon me [103:03] for saying it, that a vegan would need [103:05] to pay attention to. Um so creatine is a [103:09] molecule that you can eat. So, if [103:11] someone's getting a lot of red meat, you [103:13] could make the case that they don't need [103:14] to supplement, that they're getting more [103:15] than enough. But if you're not eating [103:17] red meat, you may not be getting enough. [103:19] And I'd say you probably aren't. And [103:21] there's reason to get it [103:23] >> and [103:24] >> to supplement. [103:24] >> Does creatine have an impact on blood [103:26] sugar levels? [103:27] >> No. [103:27] >> Blood sugar [clears throat] spikes at [103:28] all? [103:28] >> No. [103:30] >> I would say if someone ever notices, if [103:32] they're taking a scoop of creatine and [103:33] they see, then it's probably because you [103:35] have some maltodextrin in your creatine [103:37] powder. Do you know I I had my um blood [103:40] levels done a couple of weeks ago and [103:41] the doctor said to me that I should be [103:44] careful because they're seeing high [103:45] levels of creatine in my kidney. [103:47] >> Okay. Yes. So what they would have said [103:48] is they would have seen high levels of [103:50] creatinine. [103:51] >> That was it. [103:52] >> Yeah. But that's important for people to [103:53] know because that's one of the [103:55] long-standing attacks against creatine [103:58] has been a high level of creatinine. [104:01] >> That was it. [104:01] >> So creatinine is the metabolite of [104:03] creatine. So when creatine has lived its [104:06] life and served its purpose, it gets [104:08] converted into a molecule called [104:09] creatinine which is actively secreted [104:11] from the kidneys. Now it's a waste [104:13] product and the kidneys happily dump it [104:15] out. Now in an average person, if [104:18] someone has if you came in and you did a [104:20] urine test and we found your creatine [104:22] your creatinine levels were really [104:23] really high, we would worry, hey, is [104:26] this a sign of kidney damage? Are your [104:28] kidneys allowing too much to get [104:29] filtered? And and it might be a sign of [104:32] that. However, if a person's taking [104:35] creatine, it is absolutely guaranteed [104:37] that they're going to have more [104:39] creatinine coming out, and that's just [104:41] because they're metabolizing more of the [104:42] creatine. There's no reason to be [104:44] worried about it. [104:45] >> You talked about a 5-year study that [104:47] found zero kidney changes in athletes [104:50] taking up to 20 gram of [104:52] >> which is significant [104:53] >> creatine a day. [104:54] >> Yeah. There's no evidence. I'm unaware [104:56] of any study that has shown kidney [104:57] damage on creatine supplementation. It [104:59] is what we call in science an artifact [105:01] where you see a little hint of a problem [105:04] and assume it's it's actually causing a [105:07] problem when it's actually just a [105:08] manifestation of just what you're doing. [105:10] >> Ben, I'm going to ask you to close your [105:11] eyes. [105:11] >> I'm ready. [105:12] >> Okay. And I'm going to ask you to embody [105:16] what I'm about to say. Okay. [105:17] >> So, suddenly now you are a let's say [105:21] 35year-old [105:23] man and your name is Dave and you have [105:28] one kid. You have a little bit of extra [105:31] fat around your midsection that you're [105:34] trying to lose. You've been listening to [105:36] this podcast for a while. You've heard [105:38] lots of things. You haven't managed to [105:39] make huge amount of progress. Sometimes [105:41] you try and then you bounce right back [105:43] >> and you're you're kind of at your wit's [105:45] end. You really really want 2026 to be [105:48] the year that you finally prove to [105:49] yourself, your family, for the sake of [105:51] your kids and inspiring them to live a [105:53] happy, healthier future. That you can [105:55] make a change and you can become the [105:58] strong, healthy, sexy [106:02] >> dad that your family wants you to be and [106:04] that you want to be. You want to finally [106:06] prove it to yourself after all these [106:08] years of struggling, trying, failing. [106:13] What is what is it that that guy or that [106:16] woman needs to hear to close out this [106:19] conversation today, Ben? [106:21] >> Yeah. [106:23] Um, I appreciate you mentioning the the [106:26] the kid. I think you need to have a [106:28] reason [106:30] because making change is hard. You have [106:32] to have a reason that is that is [106:34] motivating you to do it. That goes [106:35] beyond yourself. That's I should add [106:38] that that you'd mentioned a handful of [106:40] internal motivations. You want to feel [106:41] better. you want to look better. Those [106:43] are all valid, but sometimes it's not [106:45] enough. Have an external reason. And [106:48] when you're a parent, you have a reason. [106:49] You have a child. You're living for your [106:51] child. So, have a reason for doing what [106:54] you're doing that goes beyond your own [106:56] motivations and that touches someone [106:58] else's life. And then two, [107:01] you need to find a way to control your [107:03] cravings. I think the more I look at the [107:05] debates around obesity and weight loss, [107:09] um, which is so central to looking and [107:11] feeling better, the more I think you [107:13] have to learn to control what you're [107:15] addicted to. And so I would say start [107:20] with the simplest habit and and change [107:22] it. So, if this is if if Dave, the [107:25] 35-year-old dad of one, if he finds that [107:28] he is starting to drink alcohol in the [107:32] evening and then he's doing other things [107:34] too that he doesn't like, stop doing [107:36] that. Um, and recruit outside help. So, [107:39] start with one habit you know you should [107:41] change and change it. And then that can [107:44] when it comes to changing diet, which is [107:45] among the hardest things to do for many [107:47] people, [107:49] I would say eat a big lunch. [107:51] Some people don't want to make small [107:53] changes because they don't feel [107:55] consequential enough. It doesn't feel [107:56] like it matters. [107:57] >> Yeah. [107:58] >> You know, and this is one of the things [107:58] again I've learned from interviewing so [108:00] many people is that [108:02] >> all of these habits are like at some [108:04] level interconnected. [108:06] >> And actually when you change one, you [108:08] influence another. [108:09] >> I totally agree. [108:10] >> And actually huge change in life starts [108:13] with small steps. [108:15] And so cutting out the alcohol for [108:18] example, that's going to have knock-on [108:20] effects in other areas of life, right? [108:22] Even like sleep or [108:23] >> he will sleep much better. Yes. So [108:25] multiple studies show that with cutting [108:27] people have a have a mistaken view of [108:29] alcohol when it comes to sleep where [108:31] they they fall asleep faster but then [108:34] they sleep worse throughout the rest of [108:35] the night. So there's [108:36] >> which then means what? [108:37] >> Yeah. So that men So then you wake up [108:39] the next morning and you're lethargic, [108:41] you're tired, your cortisol will be [108:42] higher, you will be more insulin [108:44] resistant. So, higher insulin levels [108:46] throughout the day, [108:47] >> which means you're going to have [108:48] cravings, [108:48] >> which means you'll have cravings. And [108:50] every calorie you consume, you're going [108:51] to be more likely to store it. So, then [108:53] your body is more efficient at getting [108:55] fat on any given amount of calories. So, [108:58] even even something as simple as [108:59] alcohol, which you and I haven't [109:00] discussed at all, and and maybe Dave [109:03] isn't an alcohol drinker, but many [109:05] people are, uh, that is it has this [109:08] patina of helping a person's sleep, and [109:10] yet it absolutely does not. And sleep is [109:12] a massively relevant variable when it [109:14] comes to uh metabolic health and weight [109:16] loss and just feeling well. [109:18] >> What about stress? That's a protagonist [109:20] in the story that we haven't talked [109:21] about, but I know it dovetales into [109:22] ketones and [109:23] >> Oh, it sure is. Weight loss. [109:24] >> So, in fact, it's a perfect segue [109:26] because sleep deprivation, I believe, is [109:28] the leading cause of stress. And stress [109:31] is one of the three cardinal causes of [109:32] what I call fast insulin resistance. [109:34] When the body becomes insulin resistant [109:36] in like hours, stress is one of them. [109:40] and poor sleep is the main cause. And so [109:42] in this case, a person could look, let's [109:45] say Dave is not sleeping well. There are [109:47] actually the problem with stress is that [109:49] it's hard to define that they're going [109:51] to bed and they're not feeling very [109:53] great and they're worried about stuff [109:54] and and if I were to tell him, Dave, [109:56] reduce your stress. [109:57] >> Well, now he's even more stressed [109:59] because he doesn't know how to do it. [110:00] This is where I think another [110:01] opportunity for some smart [110:03] supplementation can come in where there [110:05] are these adaptogen like molecules in [110:08] nature like ashwagandha. So I just tried [110:11] an ashwagandha source in the form of a [110:13] little gummy, a goalie gummy and it had [110:15] enough like a full kind of therapeutic [110:17] dose of ashwagandha and it's in the form [110:19] of a delicious little gummy you know so [110:21] you don't have to take this bitter [110:22] tasting powder from an ashwagandha root [110:25] you can take a gummy and then you sleep [110:27] a little better because it's been shown [110:29] in humans to improve sleep latency [110:31] improve improve sleep architecture and [110:32] it could be one of the mechanisms is [110:34] that it's just suppressing your cortisol [110:36] response. So if if Dave or anyone is [110:39] feeling that that would just be one more [110:42] strategy to address your metabolic [110:44] health that you would sort of t take the [110:48] small steps you can the little wins and [110:50] maybe he's saying all right I need to [110:51] sleep a little better. I'm going to cut [110:52] my alcohol. I'm going to take a little a [110:54] couple of these ashwagandha gummies [110:55] before I go to bed and not eat before I [110:58] go to bed so I don't go to bed [110:59] hypoglycemic. You'll start to sleep a [111:01] little better. You'll wake up the next [111:02] day ready to kind of win the day. Is [111:05] there a relationship with ketones and [111:06] stress? [111:07] >> Yeah, there is in that ketones help. So, [111:10] ketones are more and more called an [111:12] anxolytic. That's a technical term for [111:14] reducing anxiety. It has been shown to [111:17] be a direct effect. So, BHB, the main [111:18] ketone, acts as a signaling molecule and [111:21] will come to the brain and reduce the [111:24] stress hormone signaling. [111:25] >> What is the most important thing we [111:27] didn't talk about that we should have [111:28] talked about, Ben? [111:30] Um, [111:30] >> as it relates to that person who's [111:32] looking to make a change once and for [111:34] all, [111:36] >> one thing I would add, if if we go back [111:38] to the middle-aged guy who's just trying [111:40] to be the best version of himself, part [111:42] of it might be his testosterone levels [111:45] and and that is worth getting checked. [111:47] So, as much as we focus, you've had in [111:49] the past very good conversations about [111:51] women's health, including menopause, men [111:53] have their own version of it. um albeit [111:56] more modest, but we could more [111:58] technically call it andropause, the male [112:00] version of it. But there is a steady [112:02] reduction in testosterone levels. And if [112:05] he finds that he is tired and he's [112:07] gaining weight, get your testosterone [112:09] checked. If it's actually low, lose a [112:12] little weight and the testosterone will [112:13] boost. But if you need help, there are [112:15] supplements that can even help with [112:16] testosterone production that go that you [112:19] could use before full-on testosterone [112:22] replacement therapy. Um, but ice bath, [112:25] an ice bath, I know guys who've doubled [112:27] their testosterone levels by doing ice [112:29] immersion, cold plunge, and then a [112:31] workout after their cold plunge. That's [112:34] a wicked awesome combination. [112:37] >> So, there are a couple of tests that [112:38] we've mentioned today. So, I just want [112:39] to summarize some of those tests. Can [112:41] people check their insulin levels at [112:43] home? [112:44] >> No. [112:45] >> No. [112:46] >> Not not really. There are some tests [112:47] that have been marketed for at home use, [112:49] but they're quite cumbersome, and I [112:50] would say they're not really ready for [112:52] mainstream yet. Okay. So, they have to [112:54] go to a doctor and get their test. You [112:55] do. [112:55] >> And then the testosterone, you can't [112:57] check that at home either. No. I guess [112:58] you could could you get sent something [112:59] in the post? [113:00] >> You can. Yeah. So, there's companies in [113:02] the US, uh, Blok and Joy, for example, [113:04] there's other services you can use where [113:06] you go online, sign up, and they send [113:07] you either a phabotamist or a little [113:09] thing nowadays that you just snap onto [113:12] your arm, press a little button, and [113:13] it'll fill the tube with blood, and you [113:15] just ship it back. [113:16] >> Are there any tests that you recommend [113:18] my audience get done? [113:20] >> Yeah. Yeah. I would say I am an enormous [113:22] advocate of measuring insulin. If I [113:24] could change any policy within the [113:26] United States and and worldwide, it [113:29] would be that as much as every blood [113:31] test you and I will go into a blood test [113:32] every time they'll measure our glucose [113:34] and our lipids like cholesterol and [113:36] triglycerides, they'll never measure [113:38] insulin. If I could have one change in [113:41] the US and the UK and everywhere else, [113:42] I'd say add insulin to that panel [113:45] because once we get insulin, we can [113:46] measure the fasted level and a person [113:49] wants to see it at around 7 microunits [113:51] per mill or less. That's a really really [113:53] good sign. So you look at your insulin [113:55] alone, but then with insulin and [113:57] glucose, you can do something called the [113:59] hom [114:01] ha the hom score and that's a really [114:04] good score of where you fall on the [114:06] insulin resistance spectrum. And do you [114:09] recommend that people try and wear a [114:10] continuous glucose monitor, which is a [114:12] device that costs $ 20, $30, you can get [114:14] it on everywhere online that stays on [114:17] your arm for 14 days and it it monitors [114:19] your glucose levels, say your blood [114:20] sugar levels. Do you recommend people do [114:22] that? [114:22] >> I do. I I think that the CGM a CGM is [114:25] one of the best ways for a person to [114:27] make their own changes. So, if you put a [114:29] CGM on your body, you're able to look at [114:31] your phone and see what's happening in [114:33] your blood. [114:34] >> A CGM being a continuous glucose [114:35] monitor. [114:35] >> A continuous glucose monitor. you're [114:37] getting a continuous measurement of your [114:38] glucose levels. I have seen more people [114:41] make changes of their own valition when [114:43] they just are wearing a CGM and they [114:46] don't need someone to be nagging them. [114:48] You know, you're you have that internal [114:49] motivation because you see what's [114:51] happening in your own body. [114:52] >> For anyone that's never tried it, I [114:53] highly recommend it. You I'll link a CGM [114:55] below in the comment section. Um I don't [114:57] have an affiliation to any CGMs, but [114:59] when you eat something within minutes, [115:01] usually you can see on your phone your [115:04] blood sugar levels rising. And it's for [115:06] me it was a really important and [115:07] informative 14 days with the CGM on my [115:10] arm because it I got to try things that [115:12] I have every single day and understand [115:14] my blood sugar relationship with those [115:17] things. So I got to try tomato ketchup [115:19] and then I got to try a Coke Zero and [115:22] then I don't know cheese and bananas and [115:24] fruit and I got to see within minutes [115:27] how much blood glucose was in my blood [115:29] and and that informed going forward for [115:31] the next couple of years the decisions [115:33] that I made in my life. [115:34] >> Yeah. and people who the nice thing [115:36] about it is you can stack it with other [115:37] technologies like let's say you're [115:38] wearing a Whoop. [115:40] >> Yeah. [115:41] >> AD. [115:42] >> One of the cool things with the CGM is [115:43] the ability to stack it with other [115:45] wearables. Well, where let's say that a [115:47] person notices that they with wearing a [115:48] Whoop that their HRV is suggesting that [115:52] they're stressed. And then you look at [115:54] that at the same time as your CGM. You [115:56] may find that what's causing you to feel [115:59] stressed could be your hypoglycemic [116:01] spike. And you wouldn't have known that [116:02] if it weren't for the CGM. So, I think [116:04] there's a lot of utility in stacking [116:06] some of these wearables. Someday they're [116:08] all going to be in one. Yeah. [116:09] >> Um, and they'll crack the code of doing [116:11] that. But, I think it really does lend [116:13] insight. I made one of the biggest [116:15] changes to my sleep by wearing a CGM [116:18] where I would sleep terribly. I'd be [116:20] monitoring my stress and find that, wow, [116:23] every time I sleep really poorly, my [116:25] blood glucose, I'd spike my blood [116:27] glucose in the evening. I'm going to try [116:29] cutting that out. And sure enough, I it [116:31] was the single greatest change of my [116:33] sleep habits. [116:34] >> Ben, we have a closing tradition on this [116:35] podcast that the last guest leaves a [116:37] question for the next guest, not knowing [116:38] who they're leaving it for. The question [116:39] left for you is, if you could have [116:41] anything in the world for the rest of [116:42] your life, what would it be and why? [116:47] And you can't say your family. [116:50] >> Ah, okay. I was going to ask for that [116:52] clarification. Okay. If I could have any [116:55] one thing, an item that's not a person, [116:57] um I would choose to have my uh my [117:01] scriptures, [117:02] these holy scriptures, um that I I read [117:06] every day. I believe a lot of my [117:09] happiness in life has come from my uh my [117:12] religious conviction and my belief in a [117:14] higher power and my faith in God. As a [117:16] scientist, it seems like too many people [117:18] want to describe faith as a negative [117:21] thing. But everything we do is based on [117:23] faith. Every action we take is a is a [117:25] faith in a hope that the consequence [117:27] will be one we want. And so for me, it [117:30] would be my scriptures. Just my way of [117:33] meditating and pondering my position in [117:35] the greater universe and my connection [117:38] with what I believe to be a God, a [117:40] loving heavenly father who cares about [117:43] me and that I can go to when I feel like [117:45] I need help. that goes beyond what I can [117:46] do with my own hands. [117:47] >> What do you think this is all about? [117:49] This life, what do you think the point [117:50] of this all of this is? [117:51] >> Oh, that's a big question. Um, I believe [117:54] it is to show our heavenly father that [117:57] we are capable of more that I have very [118:00] much a very clear um worldview that we [118:03] have a loving heavenly father that we [118:05] existed in a premortal state and that [118:08] our bodies this mortal experience is an [118:11] experience for us. We've been given this [118:13] much power. These bodies give us some [118:16] power. We have power over life. We have [118:18] power over death and all the temptations [118:20] that can come from addictions and habits [118:22] that are unique to this mortal [118:24] tabernacle. I think we've been given a [118:26] period of time to show that we can wield [118:31] power and control ourselves. [118:34] just assuming my my my religious view is [118:37] very much that just like my as a as a [118:39] father my great hope is that my children [118:41] will grow up to be wonderful mothers and [118:44] fathers that I want them to be able to [118:46] pattern their lives after what they see [118:47] in my wife and me. I believe that we [118:50] have a heavenly father and a heavenly [118:52] mother actually that the we have these [118:54] divine parents who want nothing more [118:55] than for their children to grow up and [118:57] be like them. And I think this is just [118:59] like my children will have to leave the [119:01] home. If I coddled them and protected [119:03] them and only let them stay in my home, [119:05] they'd never learn anything. They'd [119:06] never grow up because mom and dad are [119:08] doing everything. This I think mortal [119:10] life is our divine parents opportunity [119:13] to show to to help us grow up and then [119:16] the time will come for us to pass on and [119:18] we will come back to them. Hopefully [119:21] showing that we are ready to continue to [119:23] learn and progress and be more like [119:24] them. [119:25] >> To what end? For what reason? [119:27] >> To mimic what our heavenly parents have [119:30] been able to do where they they have [119:31] been able to create a world and populate [119:33] it with their spirit children. I want to [119:36] do that too. I you and I before we [119:38] started recording I joked about how much [119:39] I miss babies. I desperately and I do. [119:42] It is an ache in my soul that my [119:45] children are not little cuddly babies [119:48] anymore. Now they're darling children [119:50] nevertheless. But I miss babies. And to [119:53] me, heaven is my wife and I whom I love [119:58] having a family that never ends. and and [120:01] that we're able to [120:03] give life to this countless number of [120:05] future children. Um that someday we'll [120:08] be born on a world just like us. That's [120:10] a pretty cosmic grand view. But to me, [120:13] the purpose of life is to show Heavenly [120:16] Father that we are worthy of more and [120:20] not just end into a nihilistic blackness [120:23] when we die. [120:26] >> Thank you. We're done. [120:27] >> My pleasure. [120:29] >> [music] [120:32] >> If there's anything we need, it is [120:34] connection. Especially in the world [120:35] we're living in today. And that is [120:37] exactly why we created these [120:39] conversation cards. Because on this [120:40] show, when I sit here with my guest and [120:42] have those deep, intimate conversations, [120:45] this remarkable thing happens time and [120:47] time again. We feel deeply connected to [120:50] each other. At the end of every episode, [120:51] the guest I'm interviewing leaves a [120:53] question for the next guest, and we've [120:55] turned them into these conversation [120:57] cards. And we've added these twist cards [120:59] to make your conversations even more [121:00] interesting. And there are so many more [121:03] twists along the way with the [121:04] conversation cards. This is the brand [121:05] new edition. And for the first time [121:07] ever, I've added to the pack this gold [121:09] card, which is an exclusive question [121:11] from me. But I'm only putting the gold [121:14] cards in the first run of conversation [121:17] cards. So get yours now before the [121:18] limited edition gold cards are all gone. [121:21] Head to the link in the description [121:22] below. [121:24] [music] [121:25] Heat. Heat. N. [121:29] [music] [121:35] I see. [121:39] [singing]