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Really enjoying this content you're hosting. Dr Bikman is a phenomenal source of information on this topic, and you're asking all the right questions. Thanks Thomas!
@@You-are-right-but Thomas has a timestamp on his description section. I would check out at 6.18 talking about exercise and insulin and what you are eating after exercise.
@You-are-right-but no, not on this video as I remembered. I'm trying to follow a ketovore/carnivore way of life. My lab tests have improved while eating this way. I've started doing resistance lifting by using my own body as weights or lifting dumbbells at home to gain muscle in hopes of losing weight. You just have to continue to seek knowledge and avoid processed foods as much as possible.
I fast for 14hrs and break my fast with eggs, yogurt and meat protein! Exercise 6x a week- 2 upper body, 2 lower body, 2 15min Hitt days with light activity through the day and a recovery day, I increased my steps and I am seeing amazing results. I just turned 51 and am in the best shape of my life, Strength training and building back our muscle is so important as we age!
I could not agree more. We are doing our bodies no favours by coasting in to old age (especially 70+) with weak hips and core. Personally, I never want to lose my mobility, and will work persistently to avoid that and stay strong at any cost.
@@jovarodriguez169 Hi, I started this week taking 2 of the lifting days out and added a palates day for flexibility & balance and the other day I'm trying a full body dumbbell Hitt with lighter weights! I think as we age it is important to have some strength, flexibility and balance and I am trying to tone up some areas so I increased a bit of Cardio. FACE: Flexibility, Agility (Balance), Carry Heavy, Endurance
My cortisol drops when my familial relationships are peaceful. When there is stress, it goes high. I didn’t realize how much people affected me until I dropped the destructive ones
I don't think some of us realise what stress (or any conflict and life situation) can impact our cortisol levels. I've recently started a therapeutic ketogenic diet, recommended by Dr Chris Palmer & Dr Georgia Ede who are both psychiatrists who specialise in metabolic health , primarily for better mental health and subsequently lowering stress levels and weight loss as a bonus👌
The only videos on all of RUclips that I watch that are longer than about 15 minutes are the interviews you do with scientists. They’re the only long form content that I get enough out of to make it worth the time. And in this case (like everyone else in the world), I’m an absolute fan of Dr B.
Thomas DeLauer is actually a really good interviewer. That’s a serious skill. It’s actually pretty rare to see anyone with this level of interviewing skills. You really don’t see it much in the health space.
Dr Bikman is right about influencers. Most speak a to low body fat and jacked audience that tell you to carb up or lose muscle. I've lost over 200 and been able to put on muscle on a ketogenic diet. I still have 40 lbs to go and lift daily.
@@wilky1 if you are targeting a calory deficit you might struggle with energy levels early on, you probably are anyway at week 2. First time I did keto my recovery was garbage after workouts, would take me an extra day or 2 to recover from each session mostly because I was very out of shape so the "light" workouts were still shocking my body. In the beginning I recommend sticking to a minimalist workout routine that keeps you excited about getting in the gym the very next day, something like the easy strength program by Dan John works for me. The basic premise is 2 sets of 5 with 3 reps in reserve and 5 excercises full body. It's not a bodybuilding program by any stretch (more targeted to general fitness and athletic development) but it keeps you fresh enough to do the same lifts 4-5 times a week. When I've had long workdays I've even gone down to only 2 excercises (basement homegym) due to time constraints and that way I can alternate upper/lower on those days.
❤my daughter has Down syndrome , all born with this have the Alzheimer’s Bug (plaque on the 21st chromosome/ medical term Trisomy 21) which is why the ketogenic lifestyle can be beneficial to reduce the plaque on the brain.
People who have been keeping insulin low for over a decade have experienced all of the things discussed in this video, understanding how your food affects insulin is the most profound facet of health.
now the conversation between those two are getting even better as both are a bit more relaxed, knowing each other a bit :) Dr. Bikman is really really kind of a hero, as a scientist, as he is exposing himself to the public, and communicates the incredible complexity of the physiology around insulin and clear words.
This was refreshing. I love how Dr Bikmsn answered to Dr. mike Israetel that you need carbs to build muscle. His take is consistent with current literature and my anecdotal experience. I would love to see them both debate hopefully in the coming episodes.
TD & Ben I would love to see you do series instructing different types of common weight and muscle issues. "If I were you" kind of series... What to eat, when to fast, how much to exercise, how much rest, which supplements support that persons (group ) 1.150 lbs overweight and have low energy. What you would do. 2. 50 lbs overweight low energy Etc
You're asking for a diagnosis based on #lbs overweight... AND what amounts to a diagnostic guess as to causation for 'low energy' without benefit of any biotesting. Low energy is a common complaint and could be caused from anything from low iron; chronic inflammation; a serious illness like cancer ;chronic fatigue syndrome; food allergy, hypothyroidism; sleep disorders; depression, or a psychosomatic condition.
I am female and vary my intermittent fasting, i do 2 meals a day for a few days, then one day of eating 3 times a day, then a longer fast unusually 24 hours, working up to 36 hours just to help my body rebuild itself, then i go back to one day of 3 meals a day, then back to 3 meals a day, mostly i do keto, but always whole foods, not processed and not high carb. Losing weight and losing soreness this way.
I think it is great that you are so in tune with your body and what it needs. I tend to think that eating is quite individual especially for children who are very likely not to overeat by nature. By that I mean kids often will just not be hungry but we tend to believe they MUST eat 5x a day! Oddly, as kids we generally did not get "snacks" between meals so we didn't "spoil" our appetite for dinner...and we were never forced to finish our plates. We were strongly encouraged to finish our protein tho... Myself...I always hated breakfast and forced myself to eat it. But I am listening to my body now and "break fast" and eat as I get hungry which could be OMAD, nothing or sometimes I'm eating all day, which.suits no one else's schedule, but y own. :)
I heard one doctor say that too much fasting and keto can cause hair loss in women because insulin is needed to convert t4 to t3 for the hair to grow. I was on strict keto for 3 months and after two months with intermittent fasting my hair started coming out even though I was taking shellfish collagen and peptides.
@@lisahildebrand4857 total BS...don't use that as an excuse. I have 3 female friends and a sister who have all lost huge amounts of weight and turned their health around. I personally lost 200 lbs over 10 years ago and have kept it off using intermittent fasting and eating mainly whole foods and plenty of daily walking. I was able to reverse T2 diabetes, Gout, Auto Immune issues, high blood pressure and at 62, I am in the best health sincey 20s.
Me the same. Too long fasting and carnivore worked not good for me, hairloss included. Walking 10.000 steps works better and I even can enjoy some carbs.
Men and women are different. They are designed differently to work differently in teams. Plus humans are cyclical animals who do best to live in line with nature's patterns.
I did the keto carnivore way of eating for 5 years. My take on it is it’s the most anti inflammatory way to eat. However, I felt as though my thyroid was off most of the time. Was cold a lot of the time. Also weight loss stalled. I didn’t break the plateaus until I added clean carbs to the plan. The trick was I didn’t have the carbs around my high fat/protein meal. No cake and ice cream. The bulk of the carbs came from fruit and some rice. I had way more energy in the gym and got super lean this way. I feel like keeping the thyroid running hot is the key for me. When you keep the carbs and fats separated they carbs are like a flash in the pan. They go quick are available for energy at that time.
Interesting you mention your thyroid. I believe I'm having the same issues. (I'm dx hypothyroid.) How far apart do u space out your clean carbs from your protein meal? Thx!
I think this comments underrated I watch a lot of health related podcasts and have not seen this mentioned in the way that you are describing it and I think you’re on something.
I agree, this is the reason I went from keto carnivore to higher carbs... But I'm eating them all together and have now gained rather than lost fat. What is the amount of carbs (macros) and how far apart should they be eaten from fat and protein? Is it best earlier in the day before workout? Would love more info.
That sounds like me , I was full carnivore for a year and two months I lost 63 pounds. I had a little tiny bit of belly fat very small amount, but I just could not lose it. I started clean carbs from fruit. I was following Paul Saladino, I’m just wondering when do you eat your carbs or your fruit early in the day or a few hours after your protein meal?
Did you get bloods done? Don't guess. You may need iodine or other mineral or vitamin that needs to be replaced (b vitamin for example) @@LizardLips247
Great information ! I usually train fasted (2-3hrs bikeride). I use the short carb window immediately after that to replenish glycogen. It causes a very short glucose spike, and doesn't even kick me out of ketosis.
@@jdaza1987google this: fundamentals of glucogen metabolism. “After exercise, the restoration of muscle glycogen occurs in a biphasic manner. During the first phase, glycogen synthesis is rapid (12-30 mmol/g wet weight/h), does not require insulin, and lasts 30-40 minutes if glycogen depletion is substantial. The second phase depends on insulin and occurs at a slower rate with euglycemia (2-3 mmol/g wet weight/h), a rate that can be increased to 8-12 mmol/g wet weight/hour with additional carbohydrate intake.” I use it to eat something that considered to be a sin otherwise:). But must be low in fat.
@@jdaza1987there’s a short (30-40mins) time period after exercise when glycogen synthesis is extremely fast. You must eat what normally not recommended, very fast carbs to utilize this mechanism, immediately after exercise.
That's very interesting, thanks. Im a cyclist and have regularly done 4 or 5 hour fasted rides. I'm 59, btw. Because 'everyone' says we shouldn't ride fasted for more than an hour or two, I started having breakfast before I went out. Ugh, it makes me feel sluggish. Because even GCN says don't go too hard, fasted, I started to worry I was damaging myself even though I felt great. However, my mistake was not nourishing myself after the rides. I was eating far too little whilst cycling fasted over 100 miles a week. As a result I got fatter and fatter! When I cut down the cycling, did resistance training and ate much more, I lost loads of weight. Anyhow...I hadn't meant to say all of that! Just: Thanks for sharing your own experience.
Great talk but when I retired tried keto for a year, lost a good bit of weight and road cycled fasted for the year , but then added in carbs while cycling year after and performances skyrocketed. Recovery greatly improved and take most of my advice from Inigo San Milan who coached UAE cycling team. Lots of great info from Dr Bikman here though.
Once you get lean, burning carbs for exercise fuel is energy that is easier to access. But you have to get lean first. Marathon runners eat noodles before a race, not steaks. But marathon runners don't have alot of fat to burn.
He says in the beginning of the video that it depends on your desired outcome. So for sport performance, go ahead and eat carbs. His goal is to become more insulin sensitive. So no carbs necessary there.
Thomas, thanks for bringing people like him on. These podcast discussions are gems and lets me connect the dots with my health profile and adjust things
I personally find if I eat high fat my fasting insulin is really high and it doesn't go down . I do fast for 18-23 hours a day. I am a type 1 diabetic. If I eat less fat my insulin does go down. I keep trying high fat but even after a few days my blood sugars are as high as they would have been if I had eaten fruit. I don't go to high fat either not as much as keto allows. I lose alot of fat & my blood sugars go down on mid to low fat.
There is a genetic variant where high levels of saturated fat are linked to insulin resistance. I have this variant. No one ever talks about it! Have you tested this with high fat, but low Saturated fat?
Not sure i understand. You are a type 1, but you have high insulin levels without injecting insulin on high fat? And you also have high blood glucose when insulin is high? How high is your BG then? Like 120 or more like 200?
As a type 2 diabetic athlete, the kindly stated but important mic drop on fitness influencers at 47:30 made my day. So glad he’s doing the work he does. Love this video, Thomas!
Beautiful work, blokes! Great questions, comprehensive answers, & most importantly, grounded perspective regarding what is useful & valuable for the ordinary population. Thank you!👍👌
You explained so many issues i had from weight loss or quick lack of it ,after gasticric sleeve. It happend but way way too slow.Thank you for giving all the details of all the processes at work. It all makes sense when you explain the processes the way you do.
Veteran lifter here. I followed the typical bro regimen for MANY years. Lots of dodgy supplements, pre workout, high carb intake, calorie surplus (which just makes you store fat, and hold water weight). It's nonsense. In fact, I've been making BETTER gainz just by eating nothing but beef & eggs while taking NO supplements. I also train fasted, and eat no carbs which is resulting in much faster visible muscle growth. Who knew! Nature provides it all people. This used to be the standard for bodybuilding before the advent of anabolics & the supplement industry. You only need to be in a positive nitrogen balance to build muscle, which means consuming enough animal protein & fat. (Adequate fat is CRUCIAL for hormone regulation, and anabolic cellular pathway activation). That's it!
My only issue which I have yet to find a good solution to, is the stress problem with fasting or low fat. Keeping stress and anxiety down is very hard for me on a keto diet, and its something I havent really found a way to keep in check.
🔥 The insight on controlling insulin for more effective fat loss is really fascinating! 🔥 Dr. Bikman shares such valuable scientific knowledge about how our body handles fat and insulin. It’s a fresh approach for anyone looking to lose weight efficiently and sustainably! 💡💪
I **love** Dr Bikman's point about addressing the needs of overweight folks with type 2 like myself... we **don't** need more "how to get to 8% body fat for Insta" advice!! What works for someone already fit or lean is not useful unless you're aiming for the Olympics. Given obesity rates... we need the Dr Bikman type advice all the way.
@16:37 when i dont ear carbs i have this very flat look , as if im deflated. When i do have carbs i have a much fuller look. Can anyone explain what im missing here, by him saying the muscle stores the same glycogen amount for keto or carb.
You probably need to consume more sodium and fatty animal proteins. I train fasted, eat no carbs, and my pumps are usually always pristine. Whats super important is to make sure you're properly hydrated before your workout even begins.
Great conversation 🎉so happy to have your expertise at my fingertips! I'm low down poor, so I couldn't imagine not having access to this invaluable health information ❤Thank you kindly, good sirs.
Fantastic discussion!! Thank you so much!! I am that fuel tanker starting to pull from the tank. I am that hiker that no longer takes bars and sweet drinks.
I always had bigger growth, power fat burning and stamina when pressing hard myself to exercise heavily with empty stomach, while starving, only drinking plenty of water. Makes mood better too. Don't know if it is relevant to the video.
According to a study, taking 2 grams of glucose in 2 litres of water with electrolytes using the glucose to enhance the hydrating effects of the electrolytes. Without the glucose hydration is heavily impaired. Would this amount of glucose cause an issue for metabolic health type 2 pre diabetes. It seems minimal amount taken while exercising. Can you help clarify please. I am on a carnivore diet omad ot twomad in a 4 hour window so generally get very few carbs. My health improved immensely.
bought and read his book earlier this year, awesome info / read really helped me understand better why I get shredded from keto, understanding insulin is the key
16/8 fasting routine 5 days a week, and 14/10 hours fast in the weekend. Carnivore/keto diet is working wonders and makes me feel better than I did when I was in my 20's. I'm 43.
question re- fasted training. Does having a coffee with either milk or cream impact this or should the coffee be had after training? Also what about taking "Fat burners" pre-training do these pose any benefit or is it mostly all just advertising ?
Coffee doesn’t break your fast but lactose in milk is sugar. Pure cream is fat and would be okay. I use organic liquid stevia for sweetener in my coffee. Caffeine releases glycogen from your liver into your bloodstream though. Fat burners like aspirin, carnitine, yohimbine, green tea or egcg fo mobilize fat for burning in my experience.
Sugary milk/creamer will take you out of a fast. Fat burners are fine and can be helpful. However, be aware that caffeine stimulates AMPK which blocks MTOR and makes it more difficult to build muscle. As a result, my approach has recently changed to using non-stim pre workouts for anaerobic training and using caffeine/other stims for aerobic training.
The more you listen to the bio!boy of the systems involved the more the dots begin to connect. I am type II and have had to learn about the biology to overturn my condition. Sprint about 6 years so know more than most of the general practicing doctors. I can look at the blood panel results and know more about my progress All because I have found a community of doctors who know about the metabolic biology. Nobody knows everything but if you listen to a lot of them, they all point you in the right direction, depending on where you are at in your journey.
This is all fascinating. As a person suffering with Chronic Fatigue Syndrome, which is vastly understudied, I would be so interested to hear, with his vast background of knowledge, Dr Bikman’s thoughts as to where the breakdown in the energy making process might be happening. I hope more scientists with his passion get interested in studying CFS & Long COVID in the near future.
One doesn't need to do exercise fasted if they don't enjoy it. Fasted exercise is not inherently superior to performing exercise with some food in your body in terms of outcomes like weight loss, muscle gain, or strength gain. Unless you just like the feeling then that's fine to do. EAAs are technically calorie containing but evidence does suggest that if you're having a spike in muscle protein synthesis before a workout you may get slightly better adaptations. But this is hard to quantify in terms of muscle mass gained.
@Parker_Miller_M.S. thank you, I am specifically asking for the metabolic benefits, fat adaptation, increase of insulin sensitivity that Dr Bikman talks about.
@@joannabasinska8993 are you looking to be fat adapted to better control blood sugar or for sport? If you'd be so kind as provide additional details I can probably give a better answer you're looking for
I am fat adapted carnivore diet. I drink eea's, bcaa's, (and electrolytes with 2 grams of glucose for enhanced hydration) on the back half of my workout so that I finish drink and work out together and eat my omad meal within the next hour. My health is improving our of sight building muscle losing fat and mentally clear.
God damn... every episode you have with Dr. Ben Bikman is like a small masterclass, on how to approach our diets & lifestyles. He even touched on the absolute vital importance of emotions like Shame & Guilt, for eg. And I wanna say that.. these are a dialog! In other words, there's a whole other dimension here..that consists of _ How well does one stimulate the guest, to talking about the most pressent themes & issues. This was Excellent, Tom. Thank you VERY much.
As a 55 year old type 1 diabetic who exercises regularly. I have found over the years that running a lower fat, high carb and protein diet fuels me the best. If I run a high fat low carb diet I become extremely insulin resistant. Higher carb consumption gives my body or cells the ability to manage and use glucose better. Basically I function mentally and physically better with low fat high carbs. I do have to use more insulin of course but during exercise on a high carb diet my body uses glucose more efficiently. Love the path the channel has taken over the years. Keep up the great work. Respect ✊
U seem pretty lean. I believe the diet should match the body composition and exercise. I'd bet someone with a higher body fat would have a different result running your exercise program and diet.
Are you saying that you never fat adapted because as a Type 1 diabetic, the only way you can become insulin resistant is if you over medicate yourself.
This seems like a very dubious analysis to me. First, while eating a high fat, low carb diet, there is no driver present to make you insulin resistant. In fact you should be needing very little insulin at all because the only sugar in your blood would be coming from gluconeogenesis (assuming a zero carb diet). There would be no reason for your cells to be insulin resistant. However, perhaps you are concluding that because you did a glucose tolerance test? If you do that in the context of a high fat diet, you will kick off the Randle Cycle which WILL make you insulin resistant because the presence of the dietary fat will cause the cells to lock out glucose. This is a known effect. It doesn't mean you are insulin resistant, it just means if you're going to consume carbs, reduce your fat intake significantly first.
@missionmuscle my son is also a T1D and we saw the same thing happen with him with he did low carb, high fat. He wears a CGM and just 15 gm of carbs would spike his blood glucose way higher and kept it higher for longer than when he was eating the SAD diet. I didn’t understand it but saw in a FB group with T1D that MANY ppl with T1D were having the same issue. I came across Mastering Diabetes(2 T1D controlling their BG with plant based diet, eating 600-700 gm carbs a day) and their theory is that when you go low carb, you overeat fat, usually saturated fats and it overfills the cells, not allowing the insulin to work as effectively and that when you don’t eat carbs, your body forgets how to utilize them as efficiently. There’s so much about how our body’s work that we are still learning. Someone with T1D gives a better picture I believe on how the body is reacting to glucose bc they don’t produce insulin.
Month after month, year after year a "new" way to lose weight comes out. It's really not complicated. Eat whole foods. Stay away from processed garbage. Prioritize protein, eat fewer calories than you burn. Best to exercise and lift heavy weight regularly if you can, but it's not necessary. I use this method for myself, my dogs, and my horses. It works.
I wish there was a recap of what to do on this video. I'm kind of lost. Should i be doing a keto diet or just when i eat after workout to do a keto meal. I take it i should be fasting before a workout. So confused on what do. HELP!
Great interview thanks. If you are on a ketogenic / carnivore diet and so using fat for fuel. Do the heart rate zones for exercise still apply? Or are you only burning fat?
What the ratio between of fatty acids, Ketone Bodies and Glycerol when using fatts for energy? Do we still have beta-oxidation of fatty acids, when ketone bodies are produce in ketogenic diet?
The end is pure gold. Of course all the jacked influencers are now ditching low carb...they are now jacked and fixed their metabolic health and have super high metobalic needs. The jacked influencers need to remember 99 of their followers need the advice and motivation to push thru hunger and cravings to reach their goals.
A lot of those 'jacked' influencers also take PEDs so are not exactly representative of the average person. I think Dr Bikman is motivated by more than getting likes on social media.
Type I and lean mass hyper performers can carb load because insulin levels are so low and glycogen stores and mechanisms are maximized as an adaptation. Love this discussion. Just shows how adaptive the body is to different environments, medical and social cultures.
It's not breaking rules. Metabolic fitness can mostly be measured by how easily you burn fat during high intensity endurance exercise. Fatty acid based hormone sensitivity has been shown to be related to endurance of athletes perception of pain.
I’ve been practicing intermittent fasting along with a ketogenic diet but have been frustrated by slow results. A recent blood test showed excellent blood sugar levels but high bilirubin. My doctor diagnosed me with Gilbert's syndrome and advised against fasting for more than 12 hours. thoughts?
All bioavailable ATP (energy) is in the form ATP-Mg2 in other words you need magnesium to make energy 'work'. So using epsom salts in your bath and skin spray, and/or take magnesium glycinate or magnesium taurate capsules will mobilise energy. Plus your mitochondria need magnesium too.
Finally! This was a great interview that makes actual sense to me. The Mike izratel interview pissed me off. Validation and vindication by an actual expert.
Serious question. I eat a banana every morning before I workout. I have half a serving of pre-workout and BCAA/EAA powder mixed with 20 ounces of water as I drive to the gym and begin my workout ( starting at 7:30 to 8 am). If I don't eat my banana I become exhausted 2/3-3/4 of the way through my hour fifteen to hour and a half weight training sessions. I then follow my workout with 40-45 grams of protein from Whey isolate and 20 grams from collagen peptides (10 am). I drink a recovery BCAA/EAA drink on my way to my office (10am to 10:30). I then don't eat until about 1-2 pm depending upon schedule. And eat most of my calories (macro'd) between 1 pm and 9 pm. Then sleep from 10-11pm until 6:30 am. Am I missing something?
Both bananas and protein trigger an insulin response. If you are metabolically healthy, it will do you no harm. But if you want to burn fat, exercising fasted would be more effective.
I think you need to become fat adapted. Try skipping the banana and work out fasted (you can have some caffeine) for a week or so, and see how that feels.
The issue i have with Ben's model of talking about human physiology is that it comes across like a series of switches which are on or off, all or nothing. Perhaps he can clarify, but it sounds like, based on how talks, if theres any insulin in the body theres no fat burning occuring which is simply not the case. I can use myself as an example, I eat over 300g of carbs per day after accounting for 70-90g of fiber daily and I'm currently losing body fat. Just an anecdotal example. Hall and Guo in 2017 meta-analyzed metabolic ward trials which modified carbs and fats by uo to 80% of daily energy and diets with higher carbs resulted in a statistically significant but clinically non-meaningful greater weight loss which goes againt the carb insulin model or the idea that carbs are not weight loss promoting or independently obesogenic. I believe the Cochrane group also compared a large number of trials looking at low carb and normal carb diets and found no difference between the two for weight loss. One can also look at endurance athletes who eat between 8-12g/kg of carbs in preparation for an event and they are also lean. Quality of carbs certainly matters most in general health with whole grains and fibrous carbs being the main carb source one should have each day. Consistent string evidence like the meta-analysis by Reynolds et al 2019 show a dose response effect with helath benefits and whole grains. Many other meta-analyses show dose dependent health benefits with more fiber had each day. Louise Burke and the ISSN have also done extensive work with carbs and exercise. Theres consistent benefit seen for preserving exercise intensity when consuming carbs between 30-90g/hour depending on intensity and event duration. Naturally a person trying to be generally health wouldn't want to consume excess calories in this case. I also disagree with Ben on his views with saturated fat and oils but thats a discussion for another day.
The variables are calories and exercise. The biochemistry is the same. Of course you can loose weight on low fat high carb because you’re either exercising or starving or both. This is not the case when insulin is low. People in ketosis can loose weight sitting on their butt eating plenty of calories.
@@francisvlatko2834define "plenty of calories" in a calorie surplus one will gain weight, in a maintenance level of calories one will sustain current weight or within a range of about 1-2%. Keto is not magic nor can it defy the laws of thermodynamics.
@@j2174 my breakfast has a mixture of 2 different protein and fiber rich cereals with soy milk, and an apple which usual gets me over 30g of fiber in just that meal, my lunch is often a home made bean rich chili with avocado in it and some almonds on the side and maybe some broccoli in the chili but not always, which usually is around 18-20g of fiber, I'll also have a burrito bowl later on with broccoli and a high fiber tortilla wrap. Just an example.
Do you have a reference or citation for the Meta analysis paper on ketogenic diet versus carbohydrate diet for muscle building? He sites all of these papers, but you don’t give any references to the original sources.
I train fasted. But if I don’t eat soon afterwards I feel very unwell (weak and wobbly). And it does not go away for a long time, even if I eat later. Not sure why. I think it may be something to do with refilling glycogen. But why does eating later not fix it? It feels like my metabolism shifts off-balance and takes a long time to recover.
@@rachelshepherd3624 If you're in ketosis, it's because of low blood pressure. This means you're dehydrated and need electrolytes. Balancing these is harder than macros. Otherwise check your blood glucose, you might be hypoglycemic.
Maybe I missed it or maybe it wasn’t mentioned but, at least for partial Type 1 diabetics, a significant caloric deficit reduces insulin need. Unsure about full blown but likely there as well.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Really enjoying this content you're hosting. Dr Bikman is a phenomenal source of information on this topic, and you're asking all the right questions. Thanks Thomas!
I'm a long time follower of this channel but I'm having a hard time understanding what the takeaway message is for this video
@@You-are-right-but Thomas has a timestamp on his description section. I would check out at 6.18 talking about exercise and insulin and what you are eating after exercise.
@georgias5459 Thanks for the timestamp. I'm still at a loss on how to improve a routine. Any ideas what's the takeaway message?
@You-are-right-but no, not on this video as I remembered. I'm trying to follow a ketovore/carnivore way of life. My lab tests have improved while eating this way. I've started doing resistance lifting by using my own body as weights or lifting dumbbells at home to gain muscle in hopes of losing weight. You just have to continue to seek knowledge and avoid processed foods as much as possible.
I fast for 14hrs and break my fast with eggs, yogurt and meat protein! Exercise 6x a week- 2 upper body, 2 lower body, 2 15min Hitt days with light activity through the day and a recovery day, I increased my steps and I am seeing amazing results. I just turned 51 and am in the best shape of my life, Strength training and building back our muscle is so important as we age!
I could not agree more. We are doing our bodies no favours by coasting in to old age (especially 70+) with weak hips and core. Personally, I never want to lose my mobility, and will work persistently to avoid that and stay strong at any cost.
Wow Post when you on the other side of 65….yippee 😅
Great planning. Just want to know, if you fit in any recovery yoga or something like that?
Thank you for sharing 🙏
@@jovarodriguez169 Hi, I started this week taking 2 of the lifting days out and added a palates day for flexibility & balance and the other day I'm trying a full body dumbbell Hitt with lighter weights! I think as we age it is important to have some strength, flexibility and balance and I am trying to tone up some areas so I increased a bit of Cardio.
FACE: Flexibility, Agility (Balance), Carry Heavy, Endurance
@@him-hk7ii My bet is she’ll be posting a similar experience…after 65.
My cortisol drops when my familial relationships are peaceful. When there is stress, it goes high. I didn’t realize how much people affected me until I dropped the destructive ones
I don't think some of us realise what stress (or any conflict and life situation) can impact our cortisol levels.
I've recently started a therapeutic ketogenic diet, recommended by Dr Chris Palmer & Dr Georgia Ede who are both psychiatrists who specialise in metabolic health , primarily for better mental health and subsequently lowering stress levels and weight loss as a bonus👌
I am stressed because of my daughter's destructive relationships with various people.
Boundaries help but my grandsons addiction has almost earned him my tombstone - which will "Thanks a lot _____ " name inserted.
Totally agree, when I'm stressed out due to relationship issues my health goes to crap.
How do you know when your Cortisol goes up? You have to test for that.
The only videos on all of RUclips that I watch that are longer than about 15 minutes are the interviews you do with scientists. They’re the only long form content that I get enough out of to make it worth the time. And in this case (like everyone else in the world), I’m an absolute fan of Dr B.
You’re missing out on a ton of good info/content! Too many people with TikTok brains! Watch at 2.0x if you’re short on time!
@ that may well be, but I find that too many people take an hour to say what they could say in 15 minutes, so I look for the most concise speakers.
Very true @@CSenn_
Very well said.
Have you watched Dr Bikman’s RUclips channel?. The metabolic classroom lectures he does are mostly 30 min & very informative about the body. 😊
Thomas DeLauer is actually a really good interviewer. That’s a serious skill. It’s actually pretty rare to see anyone with this level of interviewing skills. You really don’t see it much in the health space.
Dr Bikman is right about influencers. Most speak a to low body fat and jacked audience that tell you to carb up or lose muscle. I've lost over 200 and been able to put on muscle on a ketogenic diet. I still have 40 lbs to go and lift daily.
I'm new to keto 2nd week. Hoping to gain muscle myself any tips let me know
Phenomenal job at losing that weight!!
@@wilky1 if you are targeting a calory deficit you might struggle with energy levels early on, you probably are anyway at week 2. First time I did keto my recovery was garbage after workouts, would take me an extra day or 2 to recover from each session mostly because I was very out of shape so the "light" workouts were still shocking my body. In the beginning I recommend sticking to a minimalist workout routine that keeps you excited about getting in the gym the very next day, something like the easy strength program by Dan John works for me. The basic premise is 2 sets of 5 with 3 reps in reserve and 5 excercises full body. It's not a bodybuilding program by any stretch (more targeted to general fitness and athletic development) but it keeps you fresh enough to do the same lifts 4-5 times a week. When I've had long workdays I've even gone down to only 2 excercises (basement homegym) due to time constraints and that way I can alternate upper/lower on those days.
@@wilky1 Got strong on compound lifts and eat high quality protein.
@@TimMarston-l8r doing both, so see how it goes. Thanks
Great interview with the amazing Dr Bickman. Recent studies also show that ketones break apart plaque protiens in the brain. Another win for keto.
❤my daughter has Down syndrome , all born with this have the Alzheimer’s Bug (plaque on the 21st chromosome/ medical term Trisomy 21) which is why the ketogenic lifestyle can be beneficial to reduce the plaque on the brain.
People who have been keeping insulin low for over a decade have experienced all of the things discussed in this video, understanding how your food affects insulin is the most profound facet of health.
What's with the upside down cross? Are you 13? Clown
Clever man at the forefront. Would definitely watch and listen to him again.
I love how well Dr Bikman communicates, he’s awesome
Thanks!
now the conversation between those two are getting even better as both are a bit more relaxed, knowing each other a bit :)
Dr. Bikman is really really kind of a hero, as a scientist, as he is exposing himself to the public, and communicates the incredible complexity of the physiology around insulin and clear words.
Thomas is a quack. 🦆
This was refreshing. I love how Dr Bikmsn answered to Dr. mike Israetel that you need carbs to build muscle. His take is consistent with current literature and my anecdotal experience. I would love to see them both debate hopefully in the coming episodes.
TD & Ben
I would love to see you do series instructing different types of common weight and muscle issues. "If I were you" kind of series... What to eat, when to fast, how much to exercise, how much rest, which supplements support that persons (group )
1.150 lbs overweight and have low energy. What you would do.
2. 50 lbs overweight low energy
Etc
That would be awesome and so helpful!
You're asking for a diagnosis based on #lbs overweight...
AND what amounts to a diagnostic guess as to causation for 'low energy' without benefit of any biotesting.
Low energy is a common complaint and could be caused from anything from low iron; chronic inflammation; a serious illness like cancer ;chronic fatigue syndrome; food allergy, hypothyroidism; sleep disorders; depression, or a psychosomatic condition.
Yeah, and include a "normal bmi but elevated fasting glucose."
I've watched almost every Dr. B. video on YT. LOVE his work. Good choice Thomas. Cheers gents. :)
I am female and vary my intermittent fasting, i do 2 meals a day for a few days, then one day of eating 3 times a day, then a longer fast unusually 24 hours, working up to 36 hours just to help my body rebuild itself, then i go back to one day of 3 meals a day, then back to 3 meals a day, mostly i do keto, but always whole foods, not processed and not high carb. Losing weight and losing soreness this way.
I think it is great that you are so in tune with your body and what it needs. I tend to think that eating is quite individual especially for children who are very likely not to overeat by nature.
By that I mean kids often will just not be hungry but we tend to believe they MUST eat 5x a day! Oddly, as kids we generally did not get "snacks" between meals so we didn't "spoil" our appetite for dinner...and we were never forced to finish our plates. We were strongly encouraged to finish our protein tho...
Myself...I always hated breakfast and forced myself to eat it. But I am listening to my body now and "break fast" and eat as I get hungry which could be OMAD, nothing or sometimes I'm eating all day, which.suits no one else's schedule, but y own. :)
I heard one doctor say that too much fasting and keto can cause hair loss in women because insulin is needed to convert t4 to t3 for the hair to grow. I was on strict keto for 3 months and after two months with intermittent fasting my hair started coming out even though I was taking shellfish collagen and peptides.
@@lisahildebrand4857 total BS...don't use that as an excuse. I have 3 female friends and a sister who have all lost huge amounts of weight and turned their health around. I personally lost 200 lbs over 10 years ago and have kept it off using intermittent fasting and eating mainly whole foods and plenty of daily walking. I was able to reverse T2 diabetes, Gout, Auto Immune issues, high blood pressure and at 62, I am in the best health sincey 20s.
Me the same. Too long fasting and carnivore worked not good for me, hairloss included. Walking 10.000 steps works better and I even can enjoy some carbs.
Same here I was on keto and carnivore diet for over two years, it meted up my hormones and gut
The problem is that studies are always done on man and not often on women.
Men and women are different. They are designed differently to work differently in teams. Plus humans are cyclical animals who do best to live in line with nature's patterns.
I did the keto carnivore way of eating for 5 years. My take on it is it’s the most anti inflammatory way to eat. However, I felt as though my thyroid was off most of the time. Was cold a lot of the time. Also weight loss stalled. I didn’t break the plateaus until I added clean carbs to the plan. The trick was I didn’t have the carbs around my high fat/protein meal. No cake and ice cream. The bulk of the carbs came from fruit and some rice. I had way more energy in the gym and got super lean this way. I feel like keeping the thyroid running hot is the key for me. When you keep the carbs and fats separated they carbs are like a flash in the pan. They go quick are available for energy at that time.
Interesting you mention your thyroid. I believe I'm having the same issues. (I'm dx hypothyroid.) How far apart do u space out your clean carbs from your protein meal? Thx!
I think this comments underrated I watch a lot of health related podcasts and have not seen this mentioned in the way that you are describing it and I think you’re on something.
I agree, this is the reason I went from keto carnivore to higher carbs... But I'm eating them all together and have now gained rather than lost fat. What is the amount of carbs (macros) and how far apart should they be eaten from fat and protein? Is it best earlier in the day before workout? Would love more info.
That sounds like me , I was full carnivore for a year and two months I lost 63 pounds. I had a little tiny bit of belly fat very small amount, but I just could not lose it. I started clean carbs from fruit. I was following Paul Saladino, I’m just wondering when do you eat your carbs or your fruit early in the day or a few hours after your protein meal?
Did you get bloods done? Don't guess. You may need iodine or other mineral or vitamin that needs to be replaced (b vitamin for example) @@LizardLips247
Great information ! I usually train fasted (2-3hrs bikeride). I use the short carb window immediately after that to replenish glycogen. It causes a very short glucose spike, and doesn't even kick me out of ketosis.
Can you explain this short carb window, and what type of carb you find best.
@@jdaza1987google this: fundamentals of glucogen metabolism.
“After exercise, the restoration of muscle glycogen occurs in a biphasic manner. During the first phase, glycogen synthesis is rapid (12-30 mmol/g wet weight/h), does not require insulin, and lasts 30-40 minutes if glycogen depletion is substantial. The second phase depends on insulin and occurs at a slower rate with euglycemia (2-3 mmol/g wet weight/h), a rate that can be increased to 8-12 mmol/g wet weight/hour with additional carbohydrate intake.”
I use it to eat something that considered to be a sin otherwise:). But must be low in fat.
@@jdaza1987there’s a short (30-40mins) time period after exercise when glycogen synthesis is extremely fast. You must eat what normally not recommended, very fast carbs to utilize this mechanism, immediately after exercise.
That's very interesting, thanks. Im a cyclist and have regularly done 4 or 5 hour fasted rides. I'm 59, btw. Because 'everyone' says we shouldn't ride fasted for more than an hour or two, I started having breakfast before I went out. Ugh, it makes me feel sluggish. Because even GCN says don't go too hard, fasted, I started to worry I was damaging myself even though I felt great. However, my mistake was not nourishing myself after the rides. I was eating far too little whilst cycling fasted over 100 miles a week. As a result I got fatter and fatter! When I cut down the cycling, did resistance training and ate much more, I lost loads of weight. Anyhow...I hadn't meant to say all of that! Just: Thanks for sharing your own experience.
@@csabakarai4497what are considered very fast carbs????
Great interview! So much knowledge! Love it. Thank you.
Highest respect for Dr. Bikman!
Great talk but when I retired tried keto for a year, lost a good bit of weight and road cycled fasted for the year , but then added in carbs while cycling year after and performances skyrocketed. Recovery greatly improved and take most of my advice from Inigo San Milan who coached UAE cycling team. Lots of great info from Dr Bikman here though.
Once you get lean, burning carbs for exercise fuel is energy that is easier to access. But you have to get lean first. Marathon runners eat noodles before a race, not steaks. But marathon runners don't have alot of fat to burn.
He says in the beginning of the video that it depends on your desired outcome. So for sport performance, go ahead and eat carbs. His goal is to become more insulin sensitive. So no carbs necessary there.
This was sooo good. All the right questions, all the right answers. Just subscribed 👍🏼
Dr. Bikman is the best! Great interview!
Love Dr Bikman. Everything has says is true and has worked for me for 6 years. Middle aged women building muscle and saying lean 💪🏻
I’ve been following your channel for many years. I enjoy these conversations you can now have with such scientists.
Thomas, thanks for bringing people like him on. These podcast discussions are gems and lets me connect the dots with my health profile and adjust things
I personally find if I eat high fat my fasting insulin is really high and it doesn't go down . I do fast for 18-23 hours a day. I am a type 1 diabetic. If I eat less fat my insulin does go down. I keep trying high fat but even after a few days my blood sugars are as high as they would have been if I had eaten fruit. I don't go to high fat either not as much as keto allows. I lose alot of fat & my blood sugars go down on mid to low fat.
Read @missiontomuscle comment above yours. T1D have different needs.
There is a genetic variant where high levels of saturated fat are linked to insulin resistance. I have this variant. No one ever talks about it!
Have you tested this with high fat, but low Saturated fat?
Not sure i understand. You are a type 1, but you have high insulin levels without injecting insulin on high fat?
And you also have high blood glucose when insulin is high? How high is your BG then? Like 120 or more like 200?
@@GrowingThroughItAll Is there a way to test for this?
As a type 2 diabetic athlete, the kindly stated but important mic drop on fitness influencers at 47:30 made my day. So glad he’s doing the work he does. Love this video, Thomas!
Beautiful work, blokes! Great questions, comprehensive answers, & most importantly, grounded perspective regarding what is useful & valuable for the ordinary population. Thank you!👍👌
You explained so many issues i had from weight loss or quick lack of it ,after gasticric sleeve. It happend but way way too slow.Thank you for giving all the details of all the processes at work. It all makes sense when you explain the processes the way you do.
Veteran lifter here.
I followed the typical bro regimen for MANY years.
Lots of dodgy supplements, pre workout, high carb intake, calorie surplus (which just makes you store fat, and hold water weight).
It's nonsense.
In fact, I've been making BETTER gainz just by eating nothing but beef & eggs while taking NO supplements.
I also train fasted, and eat no carbs which is resulting in much faster visible muscle growth. Who knew!
Nature provides it all people. This used to be the standard for bodybuilding before the advent of anabolics & the supplement industry.
You only need to be in a positive nitrogen balance to build muscle, which means consuming enough animal protein & fat. (Adequate fat is CRUCIAL for hormone regulation, and anabolic cellular pathway activation).
That's it!
Beef and eggs is also delicious!
Struggling to know how much fat is necessary. Any tips? Shoukd grams of fat = grams of protein or is there a ratio?
Excellent discussion. Really helped regarding my fasting/exercise regimen. 👍
Thomas, when you say Ben I say when. I never skip Dr. Benjamin Bikman no matter what chucklehead is interviewing him (and there are many!).
He is the most intelligent scientist on you tube. He is also the best teacher i have ever come across.
Like Thomas. Chucklehead #1.
@@awesomesauce3110 No! Thomas is an excellent interviewer. He doesn't interrupt, talk under, or make it about himself. Chill.
My only issue which I have yet to find a good solution to, is the stress problem with fasting or low fat. Keeping stress and anxiety down is very hard for me on a keto diet, and its something I havent really found a way to keep in check.
Most people feel less stress eating keto or carnivore. Maybe you should see a therapist to learn techniques to deal with stress?
Possibly via magnesium or other calming supplements?
@@BunnyTree Magnesium has worked in some ocassions, I have not yet made it into a routine along with keto but its a good reminder to try it out.
There is inherent stress in keto/ IF, carbs can calm that down. Balance
I found electrolyte imbalance when anxious on low carb diet. Used electrolyte as pink rock salt and magnesium and potassium chloride mix. All good.
🔥 The insight on controlling insulin for more effective fat loss is really fascinating! 🔥
Dr. Bikman shares such valuable scientific knowledge about how our body handles fat and insulin.
It’s a fresh approach for anyone looking to lose weight efficiently and sustainably! 💡💪
I **love** Dr Bikman's point about addressing the needs of overweight folks with type 2 like myself... we **don't** need more "how to get to 8% body fat for Insta" advice!! What works for someone already fit or lean is not useful unless you're aiming for the Olympics. Given obesity rates... we need the Dr Bikman type advice all the way.
Dr. Ben! One of my favorites.
What about "skinny-fat" older guys that want to lose the gut but put on a decent amount of muscle.
@@thymeisright2327 … I would need specifics, but I guess a skinny fat older fella could be cool too if he gave great advice about insulin management.
What a lovely manner both the interviewer and interviewee had in this podcast. It was a joy to listen to.
@16:37 when i dont ear carbs i have this very flat look , as if im deflated. When i do have carbs i have a much fuller look. Can anyone explain what im missing here, by him saying the muscle stores the same glycogen amount for keto or carb.
You probably need to consume more sodium and fatty animal proteins. I train fasted, eat no carbs, and my pumps are usually always pristine. Whats super important is to make sure you're properly hydrated before your workout even begins.
Carbs make you retain water.
@@BunE22For every molecule of glucose stored you will retain 3 molecules of water. Hence why you feel and look fuller.
Great conversation 🎉so happy to have your expertise at my fingertips! I'm low down poor, so I couldn't imagine not having access to this invaluable health information ❤Thank you kindly, good sirs.
Yes! I used to fast and purge!
It prevented my predicates from progressing but in itself wasn’t enough.
I’m now doing keto.
Fantastic discussion!! Thank you so much!! I am that fuel tanker starting to pull from the tank. I am that hiker that no longer takes bars and sweet drinks.
This is exactly what I’ve been wanting to learn before I even figured out what I’ve been wanting to look into, thank you for sharing this! 🙏
I always had bigger growth, power fat burning and stamina when pressing hard myself to exercise heavily with empty stomach, while starving, only drinking plenty of water. Makes mood better too. Don't know if it is relevant to the video.
The concept of health in "The 23 Former Doctor Truths" book completely explains this. I wish I read it sooner.
Could listen to Dr Bikman all day…truly a type 2 diabetes guru
Love listening to Dr. Bikman. Together they break it down perfectly and just a great video.
According to a study, taking 2 grams of glucose in 2 litres of water with electrolytes using the glucose to enhance the hydrating effects of the electrolytes. Without the glucose hydration is heavily impaired. Would this amount of glucose cause an issue for metabolic health type 2 pre diabetes. It seems minimal amount taken while exercising. Can you help clarify please. I am on a carnivore diet omad ot twomad in a 4 hour window so generally get very few carbs. My health improved immensely.
This guy is great! I learned something- as a binge eater I needed to hear this. I’m going to read his book and visit his website
Dr. Bikman is one of the best!
bought and read his book earlier this year, awesome info / read
really helped me understand better why I get shredded from keto, understanding insulin is the key
So much information here. I'm going to need to watch this talk more than twice.
Are you using any sound absorption in your studio? I hear a big difference between your two mics. Thanks for the episode.
16/8 fasting routine 5 days a week, and 14/10 hours fast in the weekend. Carnivore/keto diet is working wonders and makes me feel better than I did when I was in my 20's.
I'm 43.
What does "consume carbs during exercise" mean? Like, eating on the treadmill? Or less then 30 minutes before? Or what?
question re- fasted training.
Does having a coffee with either milk or cream impact this or should the coffee be had after training?
Also what about taking "Fat burners" pre-training do these pose any benefit or is it mostly all just advertising ?
Coffee doesn’t break your fast but lactose in milk is sugar. Pure cream is fat and would be okay. I use organic liquid stevia for sweetener in my coffee.
Caffeine releases glycogen from your liver into your bloodstream though.
Fat burners like aspirin, carnitine, yohimbine, green tea or egcg fo mobilize fat for burning in my experience.
Sugary milk/creamer will take you out of a fast.
Fat burners are fine and can be helpful. However, be aware that caffeine stimulates AMPK which blocks MTOR and makes it more difficult to build muscle.
As a result, my approach has recently changed to using non-stim pre workouts for anaerobic training and using caffeine/other stims for aerobic training.
So what about combining HGH and insulin for bodybuilding purposes?
Best stack ever to have a six pack over your bubble gut. If you wanna look like a hand grenade or a pit bull puppy, hgh and insulin are the best.
Talk to me like I’m a 5 year old 😂
Went right over my head !
Watch from 16:50
@ thank you
The more you listen to the bio!boy of the systems involved the more the dots begin to connect. I am type II and have had to learn about the biology to overturn my condition. Sprint about 6 years so know more than most of the general practicing doctors. I can look at the blood panel results and know more about my progress All because I have found a community of doctors who know about the metabolic biology. Nobody knows everything but if you listen to a lot of them, they all point you in the right direction, depending on where you are at in your journey.
This is all fascinating. As a person suffering with Chronic Fatigue Syndrome, which is vastly understudied, I would be so interested to hear, with his vast background of knowledge, Dr Bikman’s thoughts as to where the breakdown in the energy making process might be happening. I hope more scientists with his passion get interested in studying CFS & Long COVID in the near future.
How does a type 2 diabetic keep sugar from spiking while working out.
Is drinking EAAs also hampering the effect of "fasted" excercise?
One doesn't need to do exercise fasted if they don't enjoy it. Fasted exercise is not inherently superior to performing exercise with some food in your body in terms of outcomes like weight loss, muscle gain, or strength gain. Unless you just like the feeling then that's fine to do. EAAs are technically calorie containing but evidence does suggest that if you're having a spike in muscle protein synthesis before a workout you may get slightly better adaptations. But this is hard to quantify in terms of muscle mass gained.
@Parker_Miller_M.S. thank you, I am specifically asking for the metabolic benefits, fat adaptation, increase of insulin sensitivity that Dr Bikman talks about.
@@joannabasinska8993 are you looking to be fat adapted to better control blood sugar or for sport? If you'd be so kind as provide additional details I can probably give a better answer you're looking for
I am fat adapted carnivore diet. I drink eea's, bcaa's, (and electrolytes with 2 grams of glucose for enhanced hydration) on the back half of my workout so that I finish drink and work out together and eat my omad meal within the next hour. My health is improving our of sight building muscle losing fat and mentally clear.
If you're talking about autophagy my timing is to gain maximum autophagy with maximum nutrition and hydration. It all flows nicely.
God damn... every episode you have with Dr. Ben Bikman is like a small masterclass, on how to approach our diets & lifestyles.
He even touched on the absolute vital importance of emotions like Shame & Guilt, for eg.
And I wanna say that.. these are a dialog!
In other words, there's a whole other dimension here..that consists of _ How well does one stimulate the guest, to talking about the most pressent themes & issues.
This was Excellent, Tom.
Thank you VERY much.
As a 55 year old type 1 diabetic who exercises regularly. I have found over the years that running a lower fat, high carb and protein diet fuels me the best. If I run a high fat low carb diet I become extremely insulin resistant. Higher carb consumption gives my body or cells the ability to manage and use glucose better. Basically I function mentally and physically better with low fat high carbs. I do have to use more insulin of course but during exercise on a high carb diet my body uses glucose more efficiently. Love the path the channel has taken over the years. Keep up the great work. Respect ✊
May I ask your HbA1C?
U seem pretty lean. I believe the diet should match the body composition and exercise. I'd bet someone with a higher body fat would have a different result running your exercise program and diet.
Are you saying that you never fat adapted because as a Type 1 diabetic, the only way you can become insulin resistant is if you over medicate yourself.
This seems like a very dubious analysis to me. First, while eating a high fat, low carb diet, there is no driver present to make you insulin resistant. In fact you should be needing very little insulin at all because the only sugar in your blood would be coming from gluconeogenesis (assuming a zero carb diet). There would be no reason for your cells to be insulin resistant. However, perhaps you are concluding that because you did a glucose tolerance test? If you do that in the context of a high fat diet, you will kick off the Randle Cycle which WILL make you insulin resistant because the presence of the dietary fat will cause the cells to lock out glucose. This is a known effect. It doesn't mean you are insulin resistant, it just means if you're going to consume carbs, reduce your fat intake significantly first.
@missionmuscle my son is also a T1D and we saw the same thing happen with him with he did low carb, high fat. He wears a CGM and just 15 gm of carbs would spike his blood glucose way higher and kept it higher for longer than when he was eating the SAD diet. I didn’t understand it but saw in a FB group with T1D that MANY ppl with T1D were having the same issue. I came across Mastering Diabetes(2 T1D controlling their BG with plant based diet, eating 600-700 gm carbs a day) and their theory is that when you go low carb, you overeat fat, usually saturated fats and it overfills the cells, not allowing the insulin to work as effectively and that when you don’t eat carbs, your body forgets how to utilize them as efficiently. There’s so much about how our body’s work that we are still learning. Someone with T1D gives a better picture I believe on how the body is reacting to glucose bc they don’t produce insulin.
Month after month, year after year a "new" way to lose weight comes out. It's really not complicated. Eat whole foods. Stay away from processed garbage. Prioritize protein, eat fewer calories than you burn. Best to exercise and lift heavy weight regularly if you can, but it's not necessary. I use this method for myself, my dogs, and my horses. It works.
Here for Dr. Bikman, definitely one of my favorites.
I wish there was a recap of what to do on this video. I'm kind of lost. Should i be doing a keto diet or just when i eat after workout to do a keto meal. I take it i should be fasting before a workout. So confused on what do. HELP!
Great interview thanks. If you are on a ketogenic / carnivore diet and so using fat for fuel. Do the heart rate zones for exercise still apply? Or are you only burning fat?
What the ratio between of fatty acids, Ketone Bodies and Glycerol when using fatts for energy? Do we still have beta-oxidation of fatty acids, when ketone bodies are produce in ketogenic diet?
Depends on the person
This video is great Tom! He should be the secretary of health!
A wonderful thing to listen to Dr Bikman any day.... such a wealth of knowledge.. thank you 🎉
Dr. Bikman is always such a great guest. Every time you have him on I learn new things.
Aint't nobody got time for this long form format
The end is pure gold. Of course all the jacked influencers are now ditching low carb...they are now jacked and fixed their metabolic health and have super high metobalic needs. The jacked influencers need to remember 99 of their followers need the advice and motivation to push thru hunger and cravings to reach their goals.
A lot of those 'jacked' influencers also take PEDs so are not exactly representative of the average person. I think Dr Bikman is motivated by more than getting likes on social media.
Amazing ❤ Thank you Dr Bikman! I live in Boise and would love to connect!!!
Type I and lean mass hyper performers can carb load because insulin levels are so low and glycogen stores and mechanisms are maximized as an adaptation. Love this discussion. Just shows how adaptive the body is to different environments, medical and social cultures.
So too much coffee can further insulin resistance?
Probably. Dose makes the poison
The fuel tanker analogy was brilliant.
It's not breaking rules. Metabolic fitness can mostly be measured by how easily you burn fat during high intensity endurance exercise.
Fatty acid based hormone sensitivity has been shown to be related to endurance of athletes perception of pain.
This doc is so clear, really impressive.
Do you need to be full keto to gain the fat burning/ketone benefits on endurance training that Dr. Bikman discussed or will low carb suffice?
Excellent video!
Any discussion with valuable content can be made in LESS than an hour
❤this has been so informative!!!
I’ve been practicing intermittent fasting along with a ketogenic diet but have been frustrated by slow results. A recent blood test showed excellent blood sugar levels but high bilirubin. My doctor diagnosed me with Gilbert's syndrome and advised against fasting for more than 12 hours. thoughts?
is there an effective way of increasing energy for a type 2 diabetic?
All bioavailable ATP (energy) is in the form ATP-Mg2 in other words you need magnesium to make energy 'work'. So using epsom salts in your bath and skin spray, and/or take magnesium glycinate or magnesium taurate capsules will mobilise energy. Plus your mitochondria need magnesium too.
Therefore, no carbs are ever needed.
Yeah why eat carbs, glucose is only the prefered fuel source of the brain and the muscles.
Longevity => insulin resistance!
Finally! This was a great interview that makes actual sense to me. The Mike izratel interview pissed me off. Validation and vindication by an actual expert.
Dr Mike is often contrarian and just. plain. wrong. Often.
Serious question. I eat a banana every morning before I workout. I have half a serving of pre-workout and BCAA/EAA powder mixed with 20 ounces of water as I drive to the gym and begin my workout ( starting at 7:30 to 8 am). If I don't eat my banana I become exhausted 2/3-3/4 of the way through my hour fifteen to hour and a half weight training sessions. I then follow my workout with 40-45 grams of protein from Whey isolate and 20 grams from collagen peptides (10 am). I drink a recovery BCAA/EAA drink on my way to my office (10am to 10:30). I then don't eat until about 1-2 pm depending upon schedule. And eat most of my calories (macro'd) between 1 pm and 9 pm. Then sleep from 10-11pm until 6:30 am. Am I missing something?
What’s the question?
Both bananas and protein trigger an insulin response. If you are metabolically healthy, it will do you no harm. But if you want to burn fat, exercising fasted would be more effective.
I think you need to become fat adapted. Try skipping the banana and work out fasted (you can have some caffeine) for a week or so, and see how that feels.
Bananas have too much sugar and HISTAMINE
Maybe you just need more potassium
Awesome set of updates! Thank you!
Awesome interview. One of your best.
The issue i have with Ben's model of talking about human physiology is that it comes across like a series of switches which are on or off, all or nothing. Perhaps he can clarify, but it sounds like, based on how talks, if theres any insulin in the body theres no fat burning occuring which is simply not the case. I can use myself as an example, I eat over 300g of carbs per day after accounting for 70-90g of fiber daily and I'm currently losing body fat. Just an anecdotal example. Hall and Guo in 2017 meta-analyzed metabolic ward trials which modified carbs and fats by uo to 80% of daily energy and diets with higher carbs resulted in a statistically significant but clinically non-meaningful greater weight loss which goes againt the carb insulin model or the idea that carbs are not weight loss promoting or independently obesogenic. I believe the Cochrane group also compared a large number of trials looking at low carb and normal carb diets and found no difference between the two for weight loss. One can also look at endurance athletes who eat between 8-12g/kg of carbs in preparation for an event and they are also lean. Quality of carbs certainly matters most in general health with whole grains and fibrous carbs being the main carb source one should have each day. Consistent string evidence like the meta-analysis by Reynolds et al 2019 show a dose response effect with helath benefits and whole grains. Many other meta-analyses show dose dependent health benefits with more fiber had each day. Louise Burke and the ISSN have also done extensive work with carbs and exercise. Theres consistent benefit seen for preserving exercise intensity when consuming carbs between 30-90g/hour depending on intensity and event duration. Naturally a person trying to be generally health wouldn't want to consume excess calories in this case. I also disagree with Ben on his views with saturated fat and oils but thats a discussion for another day.
Was a pleasure reading your comment. Very informative, has useful references, well structured. Kudos 🙌🏼
The variables are calories and exercise. The biochemistry is the same. Of course you can loose weight on low fat high carb because you’re either exercising or starving or both. This is not the case when insulin is low. People in ketosis can loose weight sitting on their butt eating plenty of calories.
@@francisvlatko2834define "plenty of calories" in a calorie surplus one will gain weight, in a maintenance level of calories one will sustain current weight or within a range of about 1-2%. Keto is not magic nor can it defy the laws of thermodynamics.
70-90g fibre?!?! How are you getting that naturally?
@@j2174 my breakfast has a mixture of 2 different protein and fiber rich cereals with soy milk, and an apple which usual gets me over 30g of fiber in just that meal, my lunch is often a home made bean rich chili with avocado in it and some almonds on the side and maybe some broccoli in the chili but not always, which usually is around 18-20g of fiber, I'll also have a burrito bowl later on with broccoli and a high fiber tortilla wrap. Just an example.
TU to Dr Bikman for always "bringing it" in terms of easily digestible bites of complex human physiology ad biochemistry !
Do you have a reference or citation for the Meta analysis paper on ketogenic diet versus carbohydrate diet for muscle building? He sites all of these papers, but you don’t give any references to the original sources.
I didnt unserstand a single word of this. Anyone got the notes for dummies?
Watch from 16:50
Get into ketosis and then train fasted to loose fat rapidly
I train fasted. But if I don’t eat soon afterwards I feel very unwell (weak and wobbly). And it does not go away for a long time, even if I eat later. Not sure why. I think it may be something to do with refilling glycogen. But why does eating later not fix it? It feels like my metabolism shifts off-balance and takes a long time to recover.
@@rachelshepherd3624
If you're in ketosis, it's because of low blood pressure. This means you're dehydrated and need electrolytes. Balancing these is harder than macros.
Otherwise check your blood glucose, you might be hypoglycemic.
Train fasted does not work for women, according to Dr. Stacy Sims.
Is there a summary?
Maybe I missed it or maybe it wasn’t mentioned but, at least for partial Type 1 diabetics, a significant caloric deficit reduces insulin need. Unsure about full blown but likely there as well.
I don’t have time to watch all of this. Can someone be a superstar and highlight the most important points?
Thank you
Absolutely love Dr Bikman. Wish I had had such a teacher when I took my nursing course.
👍