In this Metabolic Classroom lecture, Dr. Bikman delves into the fascinating metabolic process of autophagy, the body’s natural recycling system that maintains cellular health by breaking down and reusing damaged components.

Ben explains how autophagy is essential for replacing malfunctioning organelles and proteins, thereby preventing diseases such as neurodegenerative disorders, cardiovascular conditions, and even some cancers. Autophagy also plays a crucial role in energy production during nutrient deprivation, highlighting its importance for survival and optimal cellular function.

Dr. Bikman also discusses the relationship between autophagy and metabolic health, emphasizing how impaired autophagic activity in adipose tissue contributes to inflammation and insulin resistance in obesity. He explores its role in longevity, citing evidence that enhanced autophagy can improve health span and lifespan in animal studies.

Additionally, Ben examines how factors like insulin, nutrient availability, and diets such as ketogenic diets regulate autophagy, with ketones having a direct effect on boosting this process.

Throughout the lecture, Dr. Bikman underscores the need for balance in autophagy, warning against excessive or constant activation, whether through pharmacological means like rapamycin or mismanaged dietary habits, advocating instead for natural regulation via nutrient signals.

Show Notes/References:

For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more about becoming an Insider on our website: https://www.benbikman.com

Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/InsulinIQ

Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10)

Ben’s favorite electrolytes (and more): https://redmond.life (discount: BEN15)

Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20)

Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15)

Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15)

Ben’s favorite exogenous ketone: https://www.americanketone.com (discount: Ben10)

Other products Ben likes: https://www.amazon.com/shop/benbikmanphd

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Dr. Benjamin Bikman delves into the profound relationship between sleep and metabolic health, emphasizing the critical role sleep plays in maintaining insulin sensitivity and overall metabolic function.

Ben explains that deep sleep is a restorative phase during which the body repairs cells, regulates hormones, and improves insulin sensitivity. Poor sleep, however, disrupts these vital processes, leading to hormonal imbalances that elevate cortisol levels and reduce melatonin production.

Elevated cortisol, a stress hormone, promotes gluconeogenesis and insulin resistance, while insufficient melatonin—a hormone essential for regulating sleep—negatively impacts insulin sensitivity and glucose metabolism. This disruption creates a cycle of metabolic dysfunction, increasing the risk of conditions like type 2 diabetes and obesity.

Dr. Bikman highlights actionable strategies to improve both sleep and metabolic health. He stresses the importance of avoiding high-glycemic meals before bed, minimizing exposure to blue light from screens, and maintaining consistent sleep schedules.

He also discusses how ketones, especially in athletes after intense exercise, have been shown to improve sleep efficiency and REM sleep duration.

For individuals struggling with sleep, Dr. Bikman explores the potential benefits of melatonin supplementation and exogenous ketones, underscoring the need for personalized approaches. By addressing evening habits and understanding the hormonal interplay between sleep and metabolism, individuals can take meaningful steps to enhance both sleep quality and metabolic health.

This episode of The Metabolic Classroom provides valuable insights into how optimizing sleep can significantly improve overall well-being.

Timestamps:

(00:45) – Introduction to Sleep and Metabolic Health

(01:22) – Why Sleep is Essential for Insulin Sensitivity

(04:20) – How Cortisol Disrupts Sleep and Metabolism

(08:10) – The Unexpected Role of Melatonin in Metabolism

(19:35) – How Late-Night Eating and Blue Light Harm Sleep

(23:40) – Can Exogenous Ketones Improve Sleep Quality?

(28:20) – Practical Tips for Better Sleep and Metabolic Health

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We sincerely apologize! During the livestream recording, we experienced some technical difficulties between 07:15 to 08:50. Thanks for your patience and understanding.

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During The Metabolic Classroom lecture this week, Dr. Bikman dives into the intricate relationship between salt- and water-regulating hormones and metabolic health.

Starting with a discussion of the renin-angiotensin-aldosterone system (RAAS), he explains how hormones like angiotensin II, aldosterone, and antidiuretic hormone (ADH) are not only critical for regulating blood pressure but also significantly impact insulin sensitivity and fat cell dynamics. Angiotensin II promotes insulin resistance by increasing ceramide production, which blocks insulin signaling, while also enlarging fat cells and inhibiting their breakdown. Similarly, aldosterone exacerbates insulin resistance by enhancing ceramide levels and promotes both the growth and multiplication of fat cells. ADH complements these effects, particularly by inhibiting fat breakdown through its action on specific receptors.

Ben emphasizes the counterintuitive finding that salt restriction, often prescribed to manage hypertension, can worsen insulin resistance, particularly in individuals with metabolic vulnerabilities. Studies highlight that reducing salt intake leads to increased fasting insulin levels, impaired glucose metabolism, and unfavorable lipid changes, such as reduced HDL cholesterol. Additionally, he warns that dehydration, much like salt restriction, activates these same hormonal pathways, compounding their metabolic effects.

Dr. Bikman concludes with a reminder that interventions aimed at improving blood pressure should consider their broader metabolic implications, particularly for individuals predisposed to insulin resistance.

Show Notes/References:

For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more about becoming an Insider on our website: https://www.benbikman.com

Timestamps: (approximate)

(01:13) Overview of Salt- and Water-Regulating Hormones

(02:22) How Angiotensin II Influences Blood Pressure and Insulin Resistance

(06:37) The Metabolic Effects of Angiotensin II on Fat Cells

(11:22) Aldosterone’s Role in Insulin Resistance and Fat Cell Growth

(15:57) Metabolic Impacts of Antidiuretic Hormone (ADH)

(29:02) The Counterintuitive Effects of Salt Restriction on Metabolic Health

(33:13) The Role of Dehydration in Activating Metabolic Hormones

(34:51) Conclusion: How Blood Pressure Hormones Influence Metabolic Health

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