Welcome to the ultimate metabolism masterclass on The Human Upgrade, where bioenergetics and metabolism take center stage. Dr. Ben Bikman (Ph.D., Professor at BYU), a leading expert on insulin resistance and metabolic health, joins Dave to uncover the real causes of weight gain, chronic diseases, and diabetes—and how to take control of your health.
If you’ve been told calories in, calories out is the key to preventing weight gain, think again. The truth is, blood sugar levels, insulin sensitivity, and mitochondrial performance play a far greater role in how your body stores and burns fat. You’ll learn how intermittent fasting, keto diets, fat fasting, and protein fasting can fix your blood sugar, optimize metabolic function, and even contribute to Alzheimer’s prevention.
Dr. Bikman also reveals why ketones outperform glucose for brain function, how nasal insulin spray acts as a cognitive enhancer, and the shocking impact of environmental toxins on metabolic dysfunction. Plus, why some people can eat 400 grams of carbs and never gain fat—and what that means for your own metabolism.
What You’ll Learn:
• How to fix your blood sugar and reverse insulin resistance for lasting energy and health
• The real science behind ketones in brain function and why ketones outperform glucose
• Why fat fasting can help prevent weight gain and improve metabolic health
• The hidden impact of environmental toxins on metabolic dysfunction and diabetes
• How nasal insulin spray enhances cognition and its link to Alzheimer’s prevention
• The role of intermittent fasting, keto diets, and metabolic flexibility in longevity
• The truth about calories in, calories out—and why hormones control your metabolism
This episode will challenge everything you’ve been told about food, fat storage, and longevity—and give you the tools to take control of your health today.
SPONSORS:
-Lumiram | Go to http://healthlighting.com/dave to save 10% on your order.
-Timeline | Head to https://www.timeline.com/dave to get 10% off your first order.
Resources:
• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated/
• Benjamin’s new book How Not To Get Sick: https://a.co/d/aADlMWv
• Benjamin’s YouTube Page – https://www.youtube.com/@benbikman
• 2025 Biohacking Conference: https://biohackingconference.com/2025
• Danger Coffee: https://dangercoffee.com
• Dave Asprey’s Website: https://daveasprey.com
• Dave Asprey’s Linktree: https://linktr.ee/daveasprey
• Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com
• Own an Upgrade Labs: https://ownanupgradelabs.com
• Upgrade Labs: https://upgradelabs.com
• 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com
Timestamps:
00:00 Trailer
00:52 Introduction to Dr. Benjamin Bikman
02:20 The Battle Against Conventional Dietetics
04:12 Understanding Insulin Resistance
06:29 The Two Paths to Insulin Resistance
10:19 Fasting and Metabolic Health
14:11 Insulin and Cognitive Enhancement
18:16 Identifying Insulin Resistance
30:12 The Role of Insulin in Fat Storage
42:04 Understanding Glucose and Insulin Dynamics
42:26 The Role of Exercise in Glucose Regulation
42:54 AMPK and Muscle Contraction
45:21 Calories In, Calories Out Debate
46:15 The Myth of Calorie Counting
50:13 Ketosis and Metabolic Rate
51:14 Intermittent Fasting and Muscle Preservation
55:21 Insulin Resistance and Ketogenic Diets
01:02:04 Circadian Rhythm and Insulin Sensitivity
01:08:08 Environmental Toxins and Insulin Resistance
01:13:03 The Impact of Seed Oils on Insulin Resistance
01:19:22 Final Thoughts and Resources
Connect with Dave Asprey!
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