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This Metabolic Classroom lecture explores the often misunderstood world of nitrates and nitrites—compounds historically feared due to their association with processed meats.

Dr. Bikman presents a balanced examination of their biological role, historical use, and potential risks and benefits. While concerns remain over their conversion into carcinogenic nitrosamines (mainly in animal studies), the real-world human data is inconsistent and largely correlational. In fact, vegetables are the largest dietary source of nitrates—not processed meats.

Far from being mere preservatives, nitrates and nitrites play a key role in converting to nitric oxide in the body, which supports vascular health, mitochondrial function, and even insulin sensitivity. Human and animal studies suggest nitrates can improve mitochondrial efficiency, promote blood flow, and enhance insulin signaling via cyclic GMP and PKG pathways. They may also encourage the browning of fat tissue, supporting metabolic flexibility.

Despite the correlation-based cancer fears often cited in media and observational studies, Dr. Bikman emphasizes the importance of context, dose, and confounding variables. He argues that nitrates and nitrites are bioactive compounds with legitimate metabolic benefits—far from the health villains they’re often made out to be.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

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This Metabolic Classroom lecture with Dr. Bikman explores how the loss of estradiol during menopause affects five key metabolic systems: the brain, muscles, mitochondria, fat tissue, and inflammation.

Each of these systems relies on estradiol for optimal function, and its decline contributes to increased risk for cognitive impairment, muscle loss, reduced mitochondrial function, increased visceral fat, and systemic inflammation.

Ketones—particularly beta-hydroxybutyrate (BHB)—can provide a partial compensatory effect in each system. In the brain, BHB supports glucose metabolism, reduces neuroinflammation, and enhances neuroplasticity. In muscles, ketones reduce protein degradation and improve mitochondrial function. At the mitochondrial level, BHB promotes mitochondrial biogenesis and helps reduce oxidative stress through NRF2 activation.

The lecture also outlines how ketones affect fat tissue by promoting mitochondrial uncoupling and upregulating thermogenic genes like UCP1. Additionally, BHB helps reduce inflammation by inhibiting the NLRP3 inflammasome. A final section reviews exogenous ketone strategies—salts, esters, acids, and MCTs—as potential tools to support women through menopause-related metabolic changes.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

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In this Metabolic Classroom lecture, Dr. Bikman explores the MTHFR gene and how common mutations can affect overall metabolic health. Ben explains the biochemical role of the MTHFR enzyme in the methylation cycle, its influence on homocysteine levels, and its downstream impact on DNA repair, neurotransmitter synthesis, and detoxification.

Ben also discusses how impaired MTHFR function contributes to oxidative stress and insulin resistance, particularly through its effect on the insulin receptor’s expression and membrane insertion. He draws attention to the connection between poor methylation and chronic conditions like fatigue, hormone imbalance, and even cardiovascular risk.

The lecture also provides practical strategies to support healthy methylation, including the use of methylated B vitamins (such as methylfolate and methylcobalamin), food sources like liver, and appropriate cooking methods for plant-based folate. His emphasis throughout is on using targeted nutrition and lifestyle choices to compensate for genetic vulnerabilities.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

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In this Metabolic Classroom lecture, Dr. Bikman breaks down the true nature and benefits of creatine—a molecule often misunderstood as merely a muscle-building supplement. Creatine plays a critical role in cellular energy production by helping regenerate ATP, especially in high-energy tissues like skeletal muscle and the brain. While our bodies produce creatine endogenously, supplementation can significantly enhance its availability and effects.

Ben discusses how creatine has been shown to improve physical performance, support brain health, and even influence glucose metabolism. It helps increase strength, power output, and recovery during resistance training. In the brain, it supports cognitive function and may protect against neurodegenerative conditions. For individuals with insulin resistance or type 2 diabetes, creatine can improve glucose uptake by enhancing GLUT4 translocation.

He also addresses common myths—especially the misconception that creatine damages the kidneys. Ben emphasizes that while creatinine levels may rise with supplementation, this does not indicate harm in healthy individuals. He further explains the potential gene-level benefits of creatine, such as improved expression of IGF-1 and myogenic regulatory factors related to muscle health.

The lecture concludes with practical advice on dosing and choosing the right form of creatine, noting that creatine monohydrate remains the most effective and well-studied option. Ben encourages its use not just for athletes but for anyone looking to support muscle, brain, or metabolic health.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

#Creatine #BenBikman #MetabolicHealth #ATP #InsulinResistance #BrainHealth #MuscleRecovery #CreatineMonohydrate #CognitivePerformance #EnergyMetabolism #GlucoseControl #Neuroprotection #MitochondrialHealth #SarcopeniaPrevention #Type2Diabetes #Nootropics #SupplementScience #KidneyHealth #MuscleGrowth #HealthOptimization

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In this Metabolic Classroom lecture, Dr. Bikman dives into the science behind nattokinase, an enzyme derived from natto—a fermented soybean staple in Japan. Nattokinase has gained attention for its cardiovascular benefits, especially its ability to dissolve blood clots. Ben explains the enzyme’s key role in degrading fibrin, the primary structural protein in clots, and how it stimulates the body’s own clot-dissolving pathway by activating plasminogen. He compares its action to pharmaceutical blood thinners like Warfarin but notes nattokinase may work without the same bleeding risks.

Beyond clot dissolution, Ben explores nattokinase’s effects on atherosclerosis. He shares clinical trial results where nattokinase reduced plaque size and arterial wall thickness, even outperforming statins in some metrics. The enzyme also appears to improve lipid profiles, including lowering triglycerides and slightly boosting HDL. Though Ben remains skeptical of LDL as a reliable heart disease predictor, these lipid changes are seen as beneficial.

The lecture also touches on how nattokinase might support metabolic health. Some human and animal studies suggest the enzyme improves insulin sensitivity, possibly by activating lipoprotein lipase and hormone-sensitive lipase, both involved in fat metabolism. Rodent studies also hint at a role in reducing lipid peroxidation, potentially decreasing levels of oxidized LDL, a strong predictor of heart disease. However, Ben notes more human research is needed to confirm these findings.

Dr. Bikman ends the lecture by acknowledging the limitations of current nattokinase research, such as small study sizes, inconsistent dosing, and questions around supplement bioavailability. Despite these gaps, he finds the cardiovascular evidence promising and suggests those interested might consider trying natto—the whole food source—rather than a supplement. While not a magic bullet, nattokinase offers compelling support for vascular health and metabolic resilience.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884

Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10)

Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20)

Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15)

Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15)

Ben’s favorite exogenous ketone: https://ketone.com/BEN30 (discount: BEN30)

Other products Ben likes: https://www.amazon.com/shop/benbikmanphd

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📢 Dr. Bikman’s Coaching Site, Insulin IQ: https://insuliniq.com

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In this episode of The Metabolic Classroom, Dr. Bikman critically examines the claims made in The China Study, a popular book advocating for a plant-based diet based on correlational data from the China-Cornell-Oxford Project. While the book suggests that animal protein causes cancer and chronic disease, Ben emphasizes that correlation is not causation and points out that many of the study’s conclusions are misleading or unsupported by the raw data.

For example, some regions with higher meat consumption actually had lower cancer mortality, and wheat flour consumption showed a stronger correlation with heart disease than meat intake.

He also scrutinizes the rat experiments used to bolster the study’s conclusions. These studies involved pairing a powerful carcinogen with isolated casein (a dairy protein), resulting in cancer growth. However, Ben highlights that whole dairy, including fats like CLA and butyrate, may actually protect against cancer. He explains how isolating one protein and ignoring other nutrients misrepresents the effects of real, whole food consumption.

Ben then shifts to mechanisms and dissects the mTOR pathway, often cited in arguments against animal protein. He presents data showing that insulin—not leucine—is a much more potent and sustained activator of mTOR. This undermines the idea that animal protein is uniquely harmful and suggests that refined carbohydrates, which spike insulin, are more concerning in cancer development.

In conclusion, Dr. Bikman encourages viewers not to fear animal protein, especially when consumed with its natural fats in whole foods. He urges people to scrutinize bold dietary claims and recognize that refined carbs, not protein, are more consistently implicated in disease. While The China Study may have popularized plant-based eating, its scientific foundation is far less solid than many assume.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

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During this Metabolic Classroom lecture, Dr. Bikman unpacks the history, claims, and science behind the controversial HCG diet.

Originally popularized in the 1950s by Dr. Albert Simeons, the diet pairs daily HCG hormone injections with an extremely low-calorie diet (around 500 calories/day). Simeons claimed that HCG helps target problem fat areas, preserve muscle, and suppress hunger. Ben explains HCG’s legitimate role in pregnancy and medical uses (e.g., infertility and hypogonadism), but emphasizes that its weight loss effects are unproven in non-pregnant individuals.

Ben reviews numerous randomized controlled trials and meta-analyses, all of which consistently show that HCG provides no measurable benefit over placebo for weight loss, hunger suppression, or muscle preservation. Anecdotal success stories may stem from the extreme calorie restriction or a placebo effect, rather than any metabolic impact of HCG. He explains that even pregnancy-level HCG doses only mildly affect thyroid hormones and that therapeutic doses used in the diet are far too low to significantly alter metabolism or fat-burning.

Biochemical and in vitro studies show that HCG may stimulate fat cell growth, particularly in newborns and under high concentrations, but it does not increase lipolysis in adult fat tissue. This contradicts the idea that HCG helps “melt” fat from stubborn areas. Furthermore, its role in reducing hunger is more likely due to nausea or psychological commitment rather than true satiety signaling.

In conclusion, Dr. Bikman cautions against using HCG as a shortcut for weight loss. The extreme calorie restriction is effective but unsustainable and potentially harmful. He recommends lowering insulin by controlling carbohydrates as a healthier first step, emphasizing a protein-focused, low-carb approach over starvation and hormone injections. He encourages individuals to base their choices on rigorous science, not fad claims.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A after the lecture with Ben, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

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📢 Dr. Bikman’s Coaching Site, Insulin IQ: https://insuliniq.com

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In this lecture, Dr. Bikman introduces lectins as harmful plant-derived proteins often found in carbohydrate-rich foods like legumes, grains, and nightshades. While these molecules serve as plant defense mechanisms, in humans they can bind to gut lining cells, disrupting tight junctions and increasing gut permeability (leaky gut). This disruption allows bacterial fragments (e.g., LPS) to enter circulation, triggering systemic inflammation, which in turn increases insulin resistance, autoimmune reactivity, and cardiometabolic risk.

Lectins are also molecular mimics, capable of binding to insulin receptors and partially triggering insulin-like effects. This can lead to inappropriate fat storage, lipogenesis, and eventually insulin resistance as receptors become desensitized. Some lectins, like wheat germ agglutinin (WGA), have been shown in studies to both mimic and interfere with insulin signaling in fat cells—promoting fat gain and metabolic dysfunction even independent of calories.

Lectins are linked to obesity, cardiovascular disease, fatty liver, and autoimmune disorders. They can increase inflammatory cytokines, damage liver mitochondria, promote oxidative stress, and worsen non-alcoholic fatty liver disease (NAFLD). In susceptible individuals, lectins can also drive autoimmune flares, with evidence pointing to their role in molecular mimicry, leading to the generation of autoantibodies and aggravated immune responses.

While cooking methods like pressure cooking or fermenting can reduce lectin levels by up to 95%, they are never fully eliminated. Dr. Bikman concludes that for individuals with autoimmunity, insulin resistance, gut issues, or cardiovascular risk, reducing lectin intake may be wise. Monitoring markers like CRP, fasting insulin, and blood glucose can offer clues to lectin sensitivity, and while more human studies are needed, the biological plausibility and clinical observations make a strong case for dietary caution.

Show Notes/References:

For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A after the lecture with Ben, ad-free podcast episodes, show notes and references, online Office Hours access, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com

Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884

Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10)

Ben’s favorite electrolytes (and more): https://redmond.life (discount: BEN15)

Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20)

Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15)

Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15)

Ben’s favorite exogenous ketone: https://ketone.com/BEN30 (discount: BEN30)

Other products Ben likes: https://www.amazon.com/shop/benbikmanphd

Hosted on Acast. See acast.com/privacy for more information.