How To Reverse Insulin Resistance Through Diet, Exercise & Sleep - Found My Fitness with Dr Ben Bikman

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Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences?

00:00:00 Introduction
00:01:33 Can you be insulin resistant with normal glucose levels?
00:05:13 Can glucose monitors detect hidden insulin resistance?
00:06:43 What your skin reveals about insulin resistance
00:08:07 Why is insulin resistance behind so many chronic diseases?
00:12:28 Does obesity cause insulin resistance, or vice versa?
00:19:20 Insulin’s surprising roles beyond blood sugar control
00:20:18 What’s driving weight gain—insulin or calories?
00:27:12 Do saturated fats cause insulin resistance?
00:33:44 Why refined carbs amplify risks from saturated fat
00:36:46 Fructose vs. refined sugar—which spikes insulin more?
00:37:43 High-carb vs. keto—which diet controls hunger better?
00:42:09 Why low-carb diets might provide a metabolic advantage
00:44:18 Does exercise give you metabolic ‘wiggle room’?
00:48:42 Why strength training beats cardio for insulin sensitivity
00:50:45 Should you lower insulin before cutting calories?
00:53:54 Does meal frequency drive insulin resistance?
00:57:14 Is nighttime snacking giving you insomnia?
00:59:06 Can a sugary breakfast lead to overeating later?
01:04:01 Does late-night eating disrupt sleep more than blue light?
01:05:41 Can one bad night’s sleep trigger insulin resistance?
01:09:31 Can air pollution cause weight gain?
01:13:23 Vaping vs. smoking—which is worse for metabolic health?
01:14:45 Can statins and antidepressants trigger weight gain?
01:17:30 How to reverse insulin resistance in 90 days
01:24:07 Does apple cider vinegar really lower blood sugar?
01:28:01 Ketone supplements—are the metabolic benefits real?
01:33:42 Why some ethnicities get diabetes without obesity
01:41:36 How oversized fat cells trigger metabolic chaos
01:46:36 Do seed oils silently promote insulin resistance?
01:49:52 Seed oils—always harmful or only when heated?
01:55:43 Fat, muscle, or liver—where does insulin resistance start?
02:01:29 Do fat cells shrink or disappear with weight loss?
02:04:13 Are shrunken fat cells still insulin resistant?
02:05:23 Can exercise and cold therapy specifically shrink visceral fat?
02:06:48 Injecting insulin for muscle, are the risks worth it?
02:09:53 Are drugs like Ozempic a shortcut or solution for obesity?
02:16:20 Are current GLP-1 agonist doses too high?
02:17:10 Microdosing GLP-1 drugs, a solution for carb cravings?
02:23:08 Do these medications cause muscle loss, or is it poor nutrition?
02:25:38 Do GLP-1 agonist benefits extend beyond weight loss?
02:27:49 Could these treatments actually promote longevity?
02:33:20 The dark side of GLP-1 drugs—can they trigger depression?
02:36:39 Insulin vs. glucose—what really drives accelerated aging?
02:41:42 How high glucose levels damage cells—from glycolysis to sorbitol
02:43:48 How insulin shuts down your body’s stress defences
02:48:23 Which biomarkers best predict biological ageing?
02:52:13 One simple breakfast change to lower insulin
02:54:27 Does eating dinner early improve insulin sensitivity?

Navigating bone health: early life influences & strategies for improvement & injury prevention - Peter Attia

In this episode from July 2022, Peter delves into the topic of bone health, explaining why it is an important issue for everyone, from children to the elderly. He begins with an overview of bone mineral density, how it’s measured, how it changes throughout life, and the variability between sexes, largely due to changes in estrogen levels. From there, he provides insights into ways to improve bone health, including exercise, nutrition supplements, and medications. Additionally, Peter discusses what happens when one is forced to be sedentary (e.g., bed rest) and how to minimise the damage during these periods.

While this original episode is an AMA, it is available in full to all listeners as a special rebroadcast.

00:00:00 - Intro
00:01:12 - Overview of bone health topics to be discussed
00:05:17 - Bones 101: bone function, structure, and more
00:08:43 - Bone mineral density (BMD), minerals in bone, role of osteoblasts and osteoclasts, and more
00:15:00 - The consequences of poor bone health
00:18:55 - The devastating nature of hip fractures: morbidity and mortality data
00:25:06 - Where fractures tend to occur in the body
00:27:38 - Defining osteopenia and osteoporosis
00:30:21 - Measuring BMD with DEXA and how to interpret scores
00:38:11 - Variability in BMD between sexes
00:41:20 - When should people have their first bone mineral density scan?
00:44:32 - How BMD changes throughout the life and how it differs between men and women
00:49:27 - How changes in estrogen levels (e.g., menopause) impact bone health
00:54:35 - Why HRT is not considered a standard of care for postmenopausal bone loss
00:57:48 - Factors determining who may be at higher risk of poor bone health
01:02:20 - Common drugs that can negatively impact BMD
01:06:26 - How children can optimize bone health and lay the foundation for the future
01:12:00 - Types of physical activity that can positively impact bone health
01:21:07 - How weight loss can negatively impact bone health and how exercise can counteract those effects
01:25:50 - Nutrition and supplements for bone health
01:29:16 - Pharmaceutical drugs prescribed for those with low BMD
01:34:53 - Impact of extreme sedentary periods (e.g., bedrest) and how to minimize their damage to bone

How To Live Freely In A Goal-Obsessed World - Modern Wisdom with Anne-Laure Le Cunff

Anne‑Laure Le Cunff is a neuroscientist, founder, and author. 

We live by unconscious mental scripts. Most of the time, we don’t even realize it, until we wake up and see the life we’re living isn’t what we truly want. So how do we unlearn what no longer serves us and rewire our mind to align with who we really are?

Expect to learn what the problem is when people obsess over finding their purpose, how to know if you’re following your own dreams or someone else’s,  the tactics you can learn to begin unlearning cultural scripts, how to get more comfortable with uncertainty, how to deal with the shame of letting go of busyness and driving toward your purpose, why posture is so overlooked in mental health, how to improve a destructive mindset, and much more…

00:00:00 The Process Of Finding Your Purpose
00:09:03 The Relationship With Humans & Uncertainty
00:20:45 The Usefulness of Liminal Spaces
00:26:43 What is Compensatory Control Theory?
00:37:59 What is Time Anxiety?
00:56:52 Dopamine Loops & Our Sleep-Wake Cycles
01:06:24 Find Out More About Anne-Laure

Feminism Debate - The Diary of a CEO with Deborah France-White, Louise Perry, and Erica Komisa

Has modern feminism betrayed the very women it promised to empower? Deborah France-White (Guilty Feminist), Louise Perry, and Erica Komisar go head-to-head on sexual freedom.

Deborah Frances-White is a bestselling author and host of The Guilty Feminist podcast, Louise Perry is a journalist and author of The Case Against the Sexual Revolution, and Erica Komisar is a clinical social worker, psychoanalyst, and author of books such as, ‘Chicken Little the Sky Isn't Falling: Raising Resilient Adolescents in the New Age of Anxiety’.

In this heated debate, they discuss:

• What casual sex is really doing to women.
• Why relationships are declining.
• The parenting crisis that no one’s talking about.
• Why fewer people are having children.
• How modern dating is affecting female self-worth.

00:00:00 Intro
00:02:14 Introducing the Panel
00:03:28 What Is the Sexual Revolution?
00:10:01 Autonomy, Freedom, and Agency as a Byproduct of the Sexual Revolution
00:14:48 Casual Sex and Hookup Culture
00:30:47 One Sexual Partner for Life
00:33:00 Age of Marriage Increasing Over Time
00:33:40 Emotional Consequences of Sex
00:39:36 Feminists Typically Have Had Trauma
00:43:13 Agency as a Personality Trait
00:47:27 Sex Education in Schools
00:49:19 Female Pleasure
00:51:12 Is Sexual Freedom Making Us Happy?
00:53:36 Feeling Bullied by the Narrative of Freedom
00:57:29 Ads
00:59:32 Manosphere and Tradwives
01:06:55 Do Women Want Men to Be Providers?
01:07:46 Children and Gender Roles
01:12:08 Poor Mothers Looking After Children
01:18:17 The Role Feminism Has Had on Motherhood
01:22:20 Would Steven Take 3 Years Off Work to Raise Children?
01:23:28 Men and Women's Nurturing Hormones
01:27:57 We Can't Be Neutral About Policies
01:30:24 The Narrative That Having Children Is Miserable
01:32:12 Female Guilt
01:33:20 Parenthood and Narcissism
01:41:27 Birth Rates Declining
01:42:51 Traditional Gender Roles
01:48:29 Demonizing Feminism
01:52:38 Link Between Political Stance and Number of Children
01:56:48 Ads
01:58:33 Pornography
02:06:02 Masculine Virtues
02:11:16 Do Boys and Girls Need to Be Parented Differently?
02:12:45 Chivalry
02:13:50 Evolutionary Differences
02:19:05 Quotas in Education
02:21:02 Final Thoughts