Insulin resistance has become a growing concern in today’s society, impacting millions of individuals worldwide. Dr. Benjamin Bikman, a leading researcher in metabolic dysfunction, has shed light on how insulin resistance plays a central role in numerous chronic conditions such as type 2 diabetes, high blood pressure, fatty liver disease, and even Alzheimer’s. In this blog post, we’ll break down Dr. Bikman’s key insights and provide practical steps you can take to reverse insulin resistance and get your health back on track.
What is Insulin Resistance?
Insulin resistance occurs when the body’s fat cells, which are normally responsive to insulin, start to lose their ability to effectively respond to the hormone. According to Dr. Bikman, “As your fat cells get bigger, your chance of developing insulin resistance increases. Insulin has a chokehold on fat cells, instructing them to grow. Eventually, the fat cells reach a point where they can’t take in any more fat and begin to shut off, signaling insulin resistance.” When this happens, fat cells start to release free fatty acids into the bloodstream, which can lead to fat being stored in other organs like the liver, muscles, and heart.
The result is metabolic dysfunction—your body struggles to properly process glucose (sugar) and fat, leading to serious health risks.
Insulin Resistance and Chronic Diseases
The impact of insulin resistance extends far beyond weight gain. Dr. Bikman emphasizes that “Insulin resistance could be tied to the top 10 killers in America.” This includes chronic diseases like:
- Type 2 diabetes: A disease entirely driven by insulin resistance, which occurs when the body becomes less effective at regulating blood sugar levels.
- High blood pressure: Insulin resistance is a leading cause of hypertension, contributing to heart disease risk.
- Fatty liver disease: As fat accumulates in the liver due to insulin resistance, it impairs liver function.
- Cancer and Alzheimer’s: Research has shown that individuals with insulin resistance are at a significantly higher risk of developing these diseases. Dr. Bikman notes that “patients with high glucose levels or type 2 diabetes who are treated with insulin are three times more likely to develop heart disease, while their risk of cancer and Alzheimer’s disease doubles.”
The Role of Diet and Carbohydrates
The foods we eat play a pivotal role in managing insulin resistance. Dr. Bikman highlights that “When you eat too many carbs and sugars, your insulin levels spike, which leads to insulin resistance over time.” This happens because high carbohydrate and sugar intake leads to consistently elevated glucose and insulin levels in the bloodstream, putting a strain on the body’s metabolic functions.
Dr. Bikman stresses that there is no such thing as an essential carbohydrate, meaning our bodies do not need carbs to survive. “70% of all calories globally come from carbohydrates,” yet “there is no recommended daily allowance for carbohydrates.” Lowering carbohydrate intake is an effective way to manage insulin resistance. A ketogenic diet, which is high in fats and low in carbs, encourages the body to burn fat for fuel instead of relying on glucose.
The Power of Fasting and Autophagy
One of the most powerful tools to combat insulin resistance is fasting. Dr. Bikman explains that fasting for 24 hours forces the body to burn through its glucose stores, after which it switches to burning fat and producing ketones for energy. “Autophagy is a natural process that helps clean out damaged cells in the body,” says Dr. Bikman. However, when we are constantly consuming carbohydrates, our body never has the chance to enter autophagy because it’s continuously using glucose for fuel. By fasting, you give your body the opportunity to detoxify and rebuild itself.
Risks Beyond Metabolism: Insulin Resistance and Reproductive Health
Insulin resistance also affects reproductive health. Dr. Bikman explains that men with insulin resistance are at a significantly higher risk for erectile dysfunction, while women may develop conditions like polycystic ovarian syndrome (PCOS), both of which are linked to hormonal imbalances caused by insulin resistance.
Lifestyle Changes for a Healthier Future
The good news is that insulin resistance is reversible, and small lifestyle changes can have a significant impact. Dr. Bikman encourages individuals to adopt the following strategies:
- Reduce carbohydrate intake: Lowering your carbohydrate consumption can help stabilize insulin levels and prevent insulin resistance.
- Incorporate intermittent fasting: Fasting for extended periods (e.g., 24 hours) allows your body to burn through glucose and switch to fat-burning mode, producing ketones for fuel.
- Exercise regularly: Physical activity helps improve insulin sensitivity, allowing your body to process glucose and fat more efficiently.
- Prioritize whole foods: Focus on a nutrient-dense, whole-food diet, rich in healthy fats, lean proteins, and low-carb vegetables.
- Get adequate sleep: Poor sleep quality can exacerbate insulin resistance, so prioritize restful sleep to support your metabolic health.
Conclusion
Insulin resistance is a silent epidemic with far-reaching consequences. By understanding how it develops and how it impacts your overall health, you can make informed decisions about your diet and lifestyle. As Dr. Bikman puts it, “Simple lifestyle changes to lower your glucose and insulin can be life-changing.” The key takeaway: type 2 diabetes is reversible, and by reducing carbohydrates, fasting, and focusing on healthy habits, you can regain control over your metabolic health.
With the right knowledge and commitment to change, you can break free from the cycle of insulin resistance and protect your long-term health.