Strategies for Fat Burning with Dr. Ben Bikman
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Published 2024-03-27
He begins by highlighting the importance of understanding fat tissue dynamics, focusing particularly on hormones, drugs, and sex-specific effects. The main topic for the lecture is strategies for fat loss, which Bikman divides into three categories: drugs, surgical interventions, and lifestyle changes.
Bikman briefly revisits the topic of drugs for fat loss, emphasizing GLP-1 agonists and their mechanism of action in reducing cravings. He discusses their efficacy but also mentions potential side effects such as sexual dysfunction and the risk of regaining fat mass after discontinuation.
Moving on to surgical interventions, Bikman provides detailed explanations of bariatric surgeries including Roux-en-Y gastric bypass, laparoscopic adjustable gastric banding, laparoscopic sleeve gastrectomy, and biliopancreatic diversion with duodenal switch. Ben discusses their mechanisms, benefits, drawbacks, and potential complications, shedding light on the complexity and consequences of these procedures.
Next, Bikman explores liposuction, highlighting its cosmetic nature and its limited impact on metabolic health. He explains how liposuction removes fat cells from subcutaneous fat depots, which may lead to a rebound effect as remaining fat cells compensate by hypertrophying.
The lecture’s focus then shifts to lifestyle changes, particularly exercise and nutrition. Bikman emphasizes that exercise should be pursued for health and strength rather than solely for weight loss. He stresses the importance of nutrition in fat loss, advocating for strategies that prioritize lowering insulin levels through carbohydrate control, prioritizing protein, and not fearing dietary fat.
Bikman underscores the significance of managing insulin levels as a primary step in fat loss, followed by potential calorie control through structured fasting if necessary. He discusses the metabolic advantages of lowering insulin, including increased metabolic rate and ketone production.
Finally, Dr. Bikman briefly mentions alternate methods like sauna and cold plunge therapy, suggesting their potential contribution to fat loss, although empirical evidence is lacking. He concludes by emphasizing the importance of shrinking fat cells through proper lifestyle strategies, promoting overall metabolic health.
Throughout the lecture, Bikman’s teaching style is engaging and informative, providing insights into the complex interplay of hormones, physiology, and behavior in fat metabolism and weight management.
Learn more at: www.insuliniq.com/
Timestamps:
0:00 - Introduction to Strategies for Fat Loss
1:10 - Overview of Lecture Topics: Drugs, Surgical Interventions, Lifestyle
2:03 - Brief Overview of Drugs for Fat Loss, with a Focus on GLP-1 Agonists
3:12 - Mechanism of Action and Side Effects of GLP-1 Agonists
5:57 - Discussion on Bariatric Surgeries: RU on Y Gastric Bypass
9:02 - Laparoscopic Adjustable Gastric Banding: Procedure and Effects
9:58 - Laparoscopic Sleeve Gastrectomy: Procedure and Outcomes
11:47 - Biliopancreatic Diversion with Duodenal Switch: Hybrid Surgical Approach
13:32 - Discussion on Liposuction: Process and Implications
15:36 - Understanding the Role of Fat Cells in Liposuction
17:32 - Consideration of Fat Storage Depots and Liposuction
18:36 - Impact of Liposuction on Fat Cell Size and Metabolic Outcomes
21:34 - Importance of Exercise in Health and Weight Management
22:34 - Discussion on Exercise and Its Relationship to Weight Loss
23:34 - Emphasizing Nutrition: Addressing High Insulin Levels
24:33 - Managing Macros: Control Carbohydrates, Prioritize Protein
25:29 - Effect of Lowering Insulin on Appetite Regulation and Satiety
26:31 - Role of Ketones in a Low Insulin State and Metabolic Rate Increase
27:26 - Dietary Approaches for Controlling Insulin Levels and Fat Loss
30:04 - Incorporating Fasting as a Strategy for Fat Loss
32:01 - Exploring Additional Methods: Sauna and Cold Plunge Therapies
32:59 - Conclusion: Focus on Shrinking Fat Cells and Improving Metabolic Health
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All Comments (21)
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770+ lbs down to 270 lbs and still on my journey following a carnivore lifestyle. This works because it gave me the “off switch” I never had. Carbs trigger cravings for me, so best for me to abstain. It’s not for everyone, but for me this works. Not only have I lost weight, but I have healed my mind and body in so many ways. I am enjoying this series, thank you!
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Dr. B. Bruce Lee in Kansas, as a family practice doc in rural America. I see the ravages of reckless insulin swings in my patients who walk in (or are pushed thru the doors in a wheelchair) daily. I love the way you break down the unalterable truths that doom so many of the informational disadvantaged. These people are sold a lie by the industrial complex in which we have entrusted our nutrition for decades. Love, love, love the way you communicate these principles. Thank you and keep spreading the truth.
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I listen over and over to your talks. I am trying to burn everything you say into my brain so I can live it every day. Thank you so much for your time and efforts in educating everyday people to take control of their health.
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Ben I am a nurse and am wanting to share your information with my patients. I was wondering if periodically you could break off and show some visuals of your lectures so that I can also develop the visuals for my patient group. You are saving the world with this information 🎉
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I am 69 years old. And I never get tierd of learning your teaching me knowledge. Thank you so much ❤❤
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Wow, "how you break your fast, matters more than how long you fast" - pretty interesting! I want to learn more about that :)
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The conversation on Lipo is spot on. I had Lipo done. At 225lb 5’10” 50 years I wanted a head start. They sucked out 4.5lbs of fat from my stomach and love handles. 4.5lbs of fat might not sound like much but it is. I knew from Bikman and others to change what I’m eating. Reducing what I’m eating. And insulin if high you CANNOT burn fat. Shortly after Lipo,like the same week. I started fasting. First 24h, then ate 1 meal, then, 48 hours. So for that last 2 years. OMAD, about 1500 calories a day. And once a week skip a day. Today 169lb.
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Started at 637lbs today -377lbs =260lbs Carnivore /primal /lion diet combined with Hunter & Gathering lifestyle ( feast and fast)
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A number of years ago the military decided that waist size was the criteria for PT and if you were not under a certain waist size, you were discharged with no retirement. It did NOT matter is you were 5'-2" or 6'-4", you must meet the waist size. (They only did this for a little before giving people extra chances to lose weight) but my husband was part of the test group and as a tall guy, he was 2 inches over and needed to meet it in the next 4 months. At the time Lipo seemed the only option and worth it if he got to stay in and keep his retirement. It was so crazy, but it did work. Fast forward many years later, post retirement, we found carnivore and he has lost back down to the size he was entering the military, so much healthier! Lipo never helped his health, just allowed him to stay in the military...funny, he never gained the weight right where they tape, so even if he gained other places, he could still pass the tape measurement. What a joke to lean on one tape measure as being physically fit...although he wasn't healthy, he never had to worry about being "physically fit."
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The only binging I'm doing these days is Dr Bikman on YouTube!
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I just received your book, "Why We Get Sick" and EVERYONE needs this book. I'm really looking forward to todays topic. FNP-BC, Retired, with over 50 years in family practice❤
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Dr. Bickman, you are such a gift to mankind!!! Thank you for your generous spirit in sharing this with all of us at no cost. I have shared your book with so many people! And if I may add one last observation: The virtue of humility that you possess and demonstrate over and over again is another gift to humanity. May God richly blessed you.
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About reduction in cravings- I've been low carb (off and on), for decades fighting the normal human diet. My last two adventures being 95% carnivore and currently 13 months. I found that any restrictive low carb diet, most sugar cravings disappear within 48-72 hours. About 75%. It still requires a lot of will power to stay away from glucose fructose etc but gets better with time. I do still have a few small cheats but I'm able to control them. Thank You Ben, your contributions are priceless!
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I have been consuming anything and everything I can find on this topic. Various other influencers, authors, and like minded friends are my go to conversations as of late. I am a 45 year old male who was in relatively good shape until I turned 40. I woke up to several certain truths and discovered a few things about my health and family history that has motivated me to learn as much as I can about these topics. Watching my parents eat themselves to death and seeing their lazy doctors and nutritionists advise tons of carbs, small squares of chocolate, and prescribing more and more medicines is heartbreaking. What is more infuriating is my dad is a retired physician and my mom is a retired nurse and don’t want to see or listen the new science, the new understanding, and the more profound explanations for why we get sick. Of all the influencers I follow, I really enjoy your lectures and way of communicating this information. Thank you for sharing your time and knowledge with us.
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Can't express adequately how helpful these lectures have been for me. I am 67 years old, female, and was diagnosed with gestational diabetes with my first pregnancy. At that time, I was told to be careful as I aged because I could be prone to developing diabetes later in life. I just joined Levels and have been wearing a CGM for the past week. It has given me great comfort to see that my insulin is in a basically good, stable range. I am very low carb and eat only whole foods. I also ordered the Hlth meal replacements and am enjoying the satiety of those as well as knowing you had a hand in formulating them. Thank you for all you do to help us all be metabolically healthy.
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At the Vic Market in Melbourne Australia beef fat is $5 per kilo, eggs are $10 for 2 dozen, mince is $8 kilo, you could easily eat low carb well for $5 per day.
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Thank you for all your lectures. I watch/listen with great interest. I’m 75 F, hyperinsulemia 26.3, inflammation, HbA1C 4.8!! So, I’ve been cutting out all inflammatory foods for 90 days (carnivore) and am just adding back in a few foods — half avocado every few days. I’ve been following Jessie Inchauspé (the French scientist) on how to add some carbs with ‘clothing them in protein’. I tried this last evening by eating 4 lamb chump chops, then about 45 mins later, I ate a cheek of fresh mango. There was a slight rise in BG to 5.7mmol/L or 102 mg/dL (I’m wearing a CGM) then dipped to 4.9 or 88 mg/dL, then rose slightly again to 5.3 or 95 mg/dL before falling again to low 4’s or 73 mg/dL for the whole night. Starting weight 112.6 kg and now after 90 days it’s 107.2 kg. So a modest loss of 5.4 kgs. I was watching Prof Bart Kay who says we should have at least one insulin spike per day to keep the kidneys operating correctly. Would you agree with this? I’m a bit confused about this. Many thanks from Brisbane, Australia.
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Thank you Prof Ben. WONDERFUL lecture. I can listen to you all day. You need never worry about length of lecture. So understandable. 81 year female from Australia here lost over 120 lbs in last 5 years. Thank you for sharing your info. Finally am not the fattest woman in the room.
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Such a fantastic teacher!!!! Thank u Dr Bikman!
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I have started reading “Why we get sick” and now have three other family/friends reading it. I appreciate Dr. Bikman’s ability to take highly scientific topics and give it in a way the masses can understand. Thank you!
