How To Not Die: Metabolic Health Decoded | Dr. Ben Bikman

The Dr. Tyna Show Episode 190

Metabolic health impacts everything from weight loss to disease prevention, yet many people misunderstand its core drivers. In my recent conversation with Dr. Ben Bikman, a leading expert in metabolism and insulin resistance, we uncovered the deeper mechanisms behind fat storage, metabolic dysfunction, and the smart use of GLP-1 medications.

Key Takeaways:

• Insulin resistance is a root cause of many chronic diseases.
• Fat cell size matters more than fat mass for metabolic health.
• GLP-1 medications work best when used wisely alongside lifestyle interventions.

Let’s dive in — this information could change your life.

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Insulin Resistance: The Silent Culprit

When cells stop responding to insulin effectively, blood sugar and insulin levels stay elevated, driving issues like type 2 diabetes, heart disease, and even infertility. Common signs include weight gain, sugar cravings, and high fasting blood sugar.

Fat Cells: More Than Just Weight

Dr. Bikman stresses that fat cell size, not just fat mass, dictates metabolic health. Small fat cells efficiently store and release energy, while oversized fat cells become inflamed and leak harmful compounds into the bloodstream. Visceral fat, stored around organs, is particularly dangerous and linked to chronic disease.

GLP-1 Medications: A Smarter Approach

GLP-1 receptor agonists (e.g. Ozempic, Wegovy) regulate appetite and blood sugar, but high doses may lead to muscle loss. Microdosing can provide benefits while maintaining lean mass, especially when combined with resistance training and adequate protein intake.

AMPK & mTOR: The Metabolism Balancing Act

Two key metabolic pathways influence longevity and body composition:

• AMPK promotes fat burning and cellular repair (activated by fasting and exercise).
• mTOR supports muscle growth and tissue repair (activated by protein intake and insulin).

A strategic balance — cycling between activation of both pathways, helps optimize health.

Testosterone & Metabolism

Insulin resistance and excess body fat drive low testosterone in men. Key strategies for boosting levels naturally include reducing carbohydrate intake, strength training, prioritizing sleep, and ensuring adequate micronutrients (zinc, magnesium, vitamin D).

How Not To Die Summary

• Insulin resistance fuels metabolic dysfunction and should be addressed through diet and exercise.
• Fat cell size, not just mass, determines metabolic health.
• GLP-1 medications should be used strategically with lifestyle interventions.
• AMPK and mTOR must be balanced for optimal longevity and muscle maintenance.
• Testosterone levels are closely tied to insulin sensitivity and body composition.

For practical strategies to improve your metabolic health, sign up for my newsletter HERE.

Show Links: 

FREE GUIDE: Assess Your Metabolic Health

Metabolic Revamp Toolkit

GLP1 Done Right University 

Ozempic Uncovered 

Disclaimer:

The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

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