Related Episodes for Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

“Wearable-device research in more than 25,000 adults who reported no structured exercise linked about three one- to two-minute vigorous bouts per day with substantially lower all-cause, cardiovascular, and cancer mortality.”

“Exercise can improve blood pressure, insulin sensitivity, triglycerides, and fitness, but someone with high ApoB or LDL may still need targeted diet changes and clinician-guided lipid-lowering treatment. Mood is another major benefit.”

“In this clip, Drs. Levine and Patrick discuss genetic and environmental factors that can accelerate or slow epigenetic aging. Dr. Levine also discusses the aging clock she created and how it can be used, along with other biomarkers, to determine an individual's rate of aging.”

“Dr. Patrick explains some of the early evidence that suggests the value prolonged fasting (48+ hours) may have from the standpoint of tissue rejuvenation and healthspan maintenance, as well as relevance for other more specific conditions.”

“A large meta-analysis found that protein supplementation improved resistance-training gains in muscle size and strength, with little additional lean-mass benefit above an estimated total intake of about 1.6 grams per kilogram per day for most participants.”

“When produced during exercise (especially high intensity workouts like cycling, which shifts metabolism toward glycolysis to more quickly meet the high energetic demands), lactate switches on more than 600 genes involved in muscle adaptation, stimulates mitochondrial biogenesis – the process of making new mitochondria – and promotes protein synthesis, which is essential for muscle growth.”

“1 2 3 00:31:57 - How skill-based exercise, such as yoga, Tai chi, boxing, tango or skateboarding may play a special role in ameliorating some of the effects of the disease by driving circuit-specific effects, by creating top-down cognitive challenge for skills involved in a patient's movement through space.”

“Dr. Patrick then prioritizes lower-glycemic-load, less-refined foods and adequate fiber. Early time-restricted eating can help some people reduce calories and may influence selected metabolic markers, but it is not required and must still preserve protein and diet quality.”

“Earlier long-term research in older male physicians found no cognitive benefit, and the main COSMOS trial did not significantly reduce invasive cancer, cardiovascular events, or mortality over a median of 3.6 years.”

“In another randomized trial, advice to drink an additional 1.5 liters of water daily improved migraine-specific quality of life, even though headache-day counts did not clearly change. Selected nutrients may help some people as part of a broader prevention plan.”