Dr. Ben Bikman, a renowned metabolic scientist and professor, has dedicated his career to understanding the critical role of insulin in overall health. His research suggests that insulin resistance is a core issue in many modern health problems. Insulin resistance happens when your body stops responding properly to insulin - the hormone that controls your blood sugar. As insulin builds up, it triggers weight gain, fatigue, and cravings, while also driving many of the most common health problems we face today. With the right lifestyle changes, it can be reversed. This article delves into the principles of Dr. Bikman's approach to diet and lifestyle, aimed at reversing insulin resistance and improving metabolic health.
Understanding Insulin Resistance
Insulin resistance occurs when cells in the body become less responsive to insulin. Insulin, produced by the pancreas, is essential for transferring glucose from the bloodstream into cells, where it's used for energy. When cells become resistant, the pancreas produces more insulin to compensate, leading to elevated levels of both glucose and insulin in the blood.
According to Dr. Bikman, insulin resistance has two forms. The first is the obvious form, which is what earned its name in the first place, which is when you had cell biologists treating an organism or a cell with insulin, like actually putting insulin into the system and seeing that the insulin wasn’t working as well. Then the second part of insulin resistance, the other side of this coin, it’s a coin that we call insulin resistance. One side is the altered insulin signaling as a hormone telling the cell to do things. It’s just not doing it quite as well as it used to. The other side of the coin is that blood insulin levels are elevated. So hyperinsulinemia is the term for that.
Chronically elevated insulin causes insulin resistance. That has absolutely been shown in isolated cells. Like I could grow muscle cells in a dish, increase the insulin in the dish, and it’ll start to become insulin resistant. You can prove it in rodents, which has been done, and in humans. We know that in all three of these biomedical models, cells, rodents, humans, chronically elevated insulin would cause insulin resistance, full stop. That is absolutely known. No debating it.
This condition can lead to a host of health issues, including type 2 diabetes, polycystic ovary syndrome (PCOS), cardiovascular disease, and even Alzheimer's disease. A 2019 study revealed that a staggering 88% of adults in the United States are metabolically unfit, indicating some level of insulin resistance.
Read also: The Hoxsey Diet
Detecting Insulin Resistance
Early detection is crucial for managing and reversing insulin resistance. While normal blood sugar levels can mask the problem, there are several ways to identify early signs:
- Continuous Glucose Monitoring (CGM): CGMs provide dynamic glucose level measurements, offering insights into how the body manages glucose after meals. A healthy person's glucose levels typically return to normal within two hours of eating. Persistently elevated levels beyond this window may indicate insulin resistance.
- Skin Indicators: Certain skin conditions can also signal underlying insulin resistance. Acanthosis nigricans, characterized by darkened skin patches, and the presence of multiple skin tags, especially on the neck or armpits, are often linked to high insulin levels.
- Blood Insulin Levels: Dr. Bikman suggests that insulin levels should be routinely measured in clinical settings. People can have normal blood glucose levels even with insulin resistance because the body compensates by producing extra insulin. This keeps blood sugar normal, so insulin resistance often goes unnoticed unless insulin levels themselves are measured.
The Core Principles of the Ben Bikman Diet Plan
Dr. Bikman's dietary recommendations focus on stabilizing insulin levels by making strategic choices about the types and proportions of macronutrients consumed. The key principles include:
1. Prioritize Protein
Protein is essential for building and repairing tissues, and it has a minimal impact on insulin levels. Aim for approximately 1.5 grams of protein per kilogram of ideal body weight. Lean animal proteins such as meat and eggs should form the foundation of your diet.
When coaching kids through making decisions about their food, it helps to talk about growing strong by prioritizing protein. If they want one of those kinds of treat-like snacks, I say the exact same thing. “Hey look, you’re hungry. You’re growing. Oh man, I love that you’re getting so big and strong. It’s awesome. Can you eat a little protein first? When have you had some protein?” And I just focus on the protein, knowing that all the protein sources that we have in the house come with fat, and that’s my view of fat. Let fat come with the protein. And in some instances, we add a little if it’s like adding butter to something, of course, but even still, I have the exact same strategy as you. And I just want them to know that in our home, we prioritize some things. And I’ll just tell them, I’ll say, “Look, you want these muscles. You just got back from lacrosse practice. You just got back from karate practice. Man, isn’t it awesome to work those muscles? You need some protein. Those muscles need some protein.” And so I always try to put that in context, like, you’re growing. Your body is recovering. You’re trying to build muscle. I love it that you want that snack. You’re hungry, and you need some energy to grow. That’s great. Let’s put some protein in there first, and then let’s go that route.
2. Embrace Healthy Fats
Don't be afraid of the fat that comes with that protein. And if it’s a very, very lean protein, I know this is very conflicted nowadays, and a lot of prominent voices are saying, “No, it’s just protein and don’t worry about anything else.” That’s unnatural. The best proteins in the human diet over centuries, eons, have been animal proteins and animal proteins that come with fat. It was only in the last 100 years that we started eating chicken. Certainly in the US, the trends for eating chicken went from like nothing to the most common meat we eat. It’s because we became afraid of fat. Our ancestors had chickens because we wanted the eggs, and eggs have a lot of fat. That’s how we should eat them. Fat and protein come together. In our hubris, we’ve tried to pull them apart, and I don’t think that’s appropriate. So control carbs, prioritize protein, don’t be afraid of fat.
Read also: Walnut Keto Guide
3. Control Carbohydrates
Control your carbohydrates. Don’t get your carbohydrates from bags and boxes with barcodes. And eat them, don’t drink them. So fruits and vegetables, my view on it is eat as many as you want. Eat fruits and vegetables. Don’t have to count. Don’t worry about it, but don’t drink them as a juice and don’t get them in some kind of processed, packaged form.
The type of carbohydrates consumed is as important as the quantity. Dr. Bikman advises avoiding packaged and processed foods, which are often high in refined carbohydrates and sugars that cause rapid insulin spikes. Instead, focus on non-starchy vegetables and whole fruits, which have a more moderate impact on blood sugar.
4. Time-Restricted Feeding
Intermittent fasting or time-restricted feeding can be a valuable tool for managing insulin levels. By limiting the window of time during which you eat, you allow insulin levels to remain low for extended periods, promoting fat burning and improving insulin sensitivity.
According to Bikman, one of the biggest misconceptions about intermittent fasting is that it works because of caloric restriction. "The idea that intermittent fasting works just because of reduced calories is inaccurate; counting calories is an unsustainable approach and is the #1 reason for fasting-or any diet-to fail," said Bikman. "Done properly, people won't worry about calories at all, but about eating the right kind of foods to satiety at the right times."
Dr. Bikman emphasizes the importance of how you end your fast. Avoid insulin-spiking treats and carbohydrates, and instead, choose foods rich in essential fats and amino acids from healthy fats and protein.
Read also: Weight Loss with Low-FODMAP
5. Nutrient Fast vs. Caloric Fast
Bikman says this is technically possible with the right kind of diet. "Insulin is the hormone that distinguishes the 'fed' vs. 'fasted' states; if insulin is high, the body is in the 'fed' state and is storing body fat, and if insulin is low, the body is in the 'fasted' state and is burning body fat," said Bikman. "Accordingly, if we use a true fast, which is the avoidance of all calories (i.e. a caloric fast), to keep insulin low, then a way to mimic that state is by eating the nutrients-protein and healthy fat-that also keep insulin low (a nutrient fast)."
Bikman shared that with insulin as the focus, viewing the right nutrients as a form of fasting has real merit. For example, when someone is eating a Standard American Diet which is high in carbohydrates, insulin will be consistently elevated, driving fat storage in the body, slowing metabolic rate, and inhibiting autophagy (the body's way of "cleaning" out damaged cells to regenerate healthier cells). "With a nutrient fast that avoids carbohydrates in favor of protein and healthy fat, insulin stays low and the body burns more fat, increases metabolic rate, and activates autophagy," said Bikman.
Additional Factors Influencing Insulin Sensitivity
While diet plays a central role, other lifestyle factors also significantly impact insulin sensitivity:
- Exercise: Regular physical activity, particularly high-intensity interval training (HIIT), can improve muscle mitochondrial enzymes and GLUT4, lowering blood glucose levels. Muscle is the body's primary site for glucose disposal, helping stabilize blood sugar after meals. More muscle mass generally leads to smaller blood sugar spikes and lower insulin needs. However, muscle quality, or how well it responds to insulin, is equally important.
- Sleep: Poor or misaligned sleep can activate the stress response and raise cortisol levels, disrupting glucose metabolism. Short-term moderate sleep restriction reduced insulin sensitivity in studies, and even a single night of reduced sleep provoked insulin resistance.
- Stress Management: Chronic stress can lead to elevated cortisol levels, contributing to insulin resistance. Techniques such as breath work, exercise, and creating a relaxing bedtime routine can help manage stress and promote parasympathetic tone.
The Role of Supplements and Meal Replacements
Dr. Bikman and his team created HLTH Code Complete Meal.
HLTH Code Complete Meal features an optimized, science-backed blend of protein, collagen, healthy fats, apple cider vinegar, probiotics, fiber, vitamins and minerals-with no added sugar or any artificial ingredients.
Bikman says these carefully formulated meal shakes are an ideal way to end a fast and to promote healthy weight management, gut health, brain health, even hair, skin and nail health.
HLTH Code Complete Meal
Bikman says the shakes are quick and easy to make: Just add two scoops of Creamy Vanilla or Chocolate Macadamia Complete Meal Powder to 8 oz. of cold water and shake or blend. For general wellness, he recommends replacing one meal daily. To reset your health or for weight loss, replace up to two meals per day.
Personalized Approach
Landing on a diet that is nutritious and sustainable-and that you enjoy-can require experimentation. LeCheminant suggests trying out a variety of foods and seasonings to create your own customized menu of options.