Transcription
From the time of around 1970 till now, we have we eat less red meat now than it appears we probably have ever eaten in at least in in recorded um history of the United States of consumption patterns, and I suspect even further back.
[music] Um as a percent of calories, we eat less red meat. It has been going down over the past 50 years. And look at what has happened to the trends of virtually every chronic disease, diabetes included. It doesn't even pass the simplest level of correlational just eyeball test. Um by every metric of USDA and and the United States monitoring consumption patterns, red meat is going down. And diabetes keeps going up. It just doesn't work. Even at the most superficial level, the whole idea breaks down.
>> Dr. Ben Bickman, >> [music] >> the world's leading researcher on insulin, he eats five specific foods himself and a drink he uses every morning. The data behind each one is going to challenge something you've been told. Food number one is the one the entire food pyramid told you to fear. Major health authorities have linked it to insulin resistance. The American Diabetes Association has warned against it for decades. And the world's leading insulin researcher eats it every single day as the centerpiece of his diet. Not reluctantly, not in small amounts. Here's the data he uses to justify it.
>> If someone starts eating a diet that is heavy in red meat, they are so adequately nourished with heme iron that they they what what I believe is they create a scenario where their red blood cells simply live a lot longer than normal.
>> The food is red meat. 60 years of falling consumption. 60 years of rising diabetes. He eats it at lunch and dinner most days of the week. And the mechanism, heme iron, is something you will never read on a nutrition label. Quick note before food number two. At the very end of this video, Dr. Bikman shares a personal food confession that will make you feel a lot better about your own cravings. He describes himself a scientist who has dedicated 20 years to understanding food using language no academic would normally use in public. It's the most honest thing you'll hear from an expert this year. Keep watching.
Food number two is made by bacteria. The bacteria eat the food as it sits in a jar. And what's left at the end, according to Dr. Bikman, has almost zero digestible sugar, even though it started with a significant amount. He doesn't order this from a health food cafe. He has a very specific lunch spot.
>> [music] >> And when you hear where it is, you'll do a double take.
>> I go down to this little hot dog joint. And I will get like two or three big hot dogs on a plate with sauerkraut and mustard. And pickle.
>> A hot dog stand. That's where the world's leading insulin researcher goes for lunch. But it's not the hot dogs he's there for. It's what he puts on them.
>> And what's interesting about those two foods, those those um carbohydrates, the sauerkraut and the pickles, is that they've both been fermented. And I'm a huge advocate of fermented foods. The magic of fermentation is that the bacteria take the glucose, and they eat the glucose. So, by the time we're putting it in our mouth, there's much less glucose than there would have been before. For example, the difference between um a cucumber and a pickle is that the pickle has essentially no more digestible carbohydrate. At that point, it's just pure fiber. Because the the bacteria have eaten all of the digestible starches already. And so, the glucose load coming in is much less. What's going into our bodies. And what the bacteria leave are these short-chain fatty acids, these kind of magical little fats that really stimulate metabolic rate and help the body be more insulin sensitive.
>> Pickles and sauerkraut, both fermented. Both chosen because bacteria pre-digest the sugar before it ever reaches your gut. A cucumber has digestible carbs. A pickle, the same vegetable, has almost none because the bacteria already ate them. He orders this combination deliberately at lunch almost every day.
Now, food number three is the one that surprised us most when we heard it because it's something most people would call a beauty product. Food number three is in every piece of meat you've ever eaten. But most people throw away the parts of the animal that have the most of it. Dr. Bikman takes it every morning.
[music] Not for skin. Not for joints. For the same fat-burning hormone pathway that Ozempic targets.
>> It says has a label on it that says collagen peptide.
>> Yeah.
>> Why have they got this?
>> Yeah, so collagen peptides are another way to increase GLP-1. So, that would be another signal here that if someone is interested in a good smart way of losing weight, I am a fan of collagen. There was in fact just a paper just published this week finding that a mix of collagen and various amino acids um was very effective at enhancing skin integrity and the collagen in the skin. So, I'm a fan of collagen peptides.
>> Collagen peptides. Not the face cream, the protein from animal connective tissue. Consumed as powder or bone broth. It travels to the gut and triggers GLP-1 release. He also names his brand.
>> I do take collagen um as well. Um and it's called Iron Feather. I love it. Um but also omega-3. In addition to other habits like the the yerba mate which I love and other things like that. I don't call it a supplement as much as just a habit.
Now, outside the five foods, Dr. Bikman has one special fat-burn habit he talks [music] about, and it's actually a drink. And it's the very first thing he has every morning. You'll notice the pattern. Collagen peptides boost GLP-1. His morning [music] drink boosts GLP-1. He has published research on this drink himself.
>> [music] >> The evidence is strong enough that he switched away from coffee entirely. Here's what he replaced it with.
>> I make breakfast for the kids, and I am sipping on a cup of yerba mate the whole time. In part because I like the taste, there's a good GLP-1 effect, so it helps me feel a little more satiated. Um and it's just a habit. It's a little bit of a perk, a little pick-me-up. I don't drink coffee, I drink yerba mate instead. The brand that I get is called yerba mate, and it's a it's a leaf, it's a South American tea, basically. Using allulose either as a sweetener in a coffee or a tea or a baking or whatever is a way to increase your GLP-1 naturally. So is yerba mate that I'm I'm drinking now that I start every morning with. That has been shown, we've published a couple reports on that. That works as well. I would say the simplest strategy would just be change breakfast tomorrow. Overnight fasting is incredibly therapeutic. I would say change breakfast tomorrow. Either fast through breakfast, like a drink I like to drink a cup of yerba mate. Fast, drink some coffee or tea. Even though I I'm home for breakfast, the fact that I'm not eating breakfast in the midst of the chaos,
>> Mhm.
>> no, it doesn't disrupt the family dynamic at all. The kids are eating, we're talking, and I'm sipping on my cup of yerba mate while we're helping get lunch ready and everything else. It's not at all disruptive.
Three foods in the drink. Two more foods to go.
>> [music] >> Food number four is the macronutrient every low-fat diet since 1977 told you to cut. And Dr. Bikman says removing it is one of the biggest metabolic mistakes you can make. And the bonus section at the end, he tells you exactly which sweeteners he approves and which ones might actually be stimulating fat burning while you sleep. Stay with us.
In 1977, the US dietary guidelines told Americans to cut back on one specific macronutrient. The food industry removed it from almost everything. The result? Four decades of low-fat products coinciding with one of the sharpest increases in obesity and type 2 diabetes in recorded history. Dr. Bikman designs every single meal around the opposite principle. And his lunch is built almost entirely around it.
>> Control carbohydrates, so focus on fruits and vegetables. Don't get your carbohydrates from bags and boxes with barcodes. Prioritize protein. Make sure you're getting enough high-quality protein and that by high-quality I mean from from animal sources. And three, don't be afraid of fat. Fat is a natural food. We need it. There are literally fats that are essential to the human diet. Fats and proteins always come together in nature. That's how we should eat them. So don't be afraid of the fat. Let that fat come liberally with the protein that you're trying to prioritize. And if that's if a person's following kind of those four pillars, fasting, control carbs, prioritize protein, don't fear fat, they will move the needle and the insulin resistance will be gone usually in weeks and months.
>> Don't be afraid of fat, but not just any fat,
>> [music] >> fat from animal sources. And here's why that pairing specifically matters. It's not just about what the fat does alone. It changes what the protein does.
>> And then,
>> [music] >> prioritize protein and don't fear the fat that comes with that protein. And that was an important caveat because we didn't want them to be drinking fat but we wanted them to acknowledge that in nature all protein comes with fat. Don't be afraid of that fat. Um when humans eat fat with the protein, we digest the protein better and it's more anabolic.
>> The food is animal fat. The fat naturally packaged with protein. Beef, lamb, egg yolks, full-fat dairy. Not seed oils. His entire lunch is built around this pairing because fat doesn't just fuel, it makes the protein more anabolic.
Food number five costs about $2 a bottle. It tastes awful. You already have it in your kitchen. And Dr. Bikman calls it a personal favorite. One he uses at a specific time before a specific type of meal with a measurable effect on his blood sugar curve. Two tablespoons. That's the entire protocol.
>> I love apple cider vinegar as a personal favorite. Maybe it's because of my old man palate where I like really tart things the older I'm getting so I just love the taste when I dilute it in water or sparkling water. But apple cider vinegar that really that that's the shortest of all short-chain fats, that acetic acid.
>> Apple cider vinegar. In your kitchen right now. Here's the protocol exactly as he describes it.
>> Apple cider vinegar is one of my favorites where if you take a couple tablespoons before your most starchy meal, you absolutely could compare the glucose curve from one day to the next and
>> two tablespoons before your highest carb meal. Five foods. One drink. Now, the bonus. He said this in two separate interviews. The most honest thing any nutrition expert has ever said in public.
>> I don't really bring a lot of cereal into the home. I make breakfast for the kids every morning for the most part. I do it because I don't want cereal in the home cuz if there's cereal in the home, daddy is a meth addict when it comes to cereal. And if it's there, as much as I know, I will like go through this like I can almost script it out where I'll put help get the kids to bed, I'll clean the house, straighten things up, and then everything's quiet, and then I think, I I need six bowls of cereal right now. And so then I will eat myself sick, and like a true addict, I will tell myself, I'll just have one bowl. What's the problem with one bowl? And then yet there's this little shoulder angel telling me, "Oh, but you know you're not going to stop at one bowl." My wife has this uncanny alien-like ability to eat something like this, something sweet, like an ice cream or a cereal, and just have a little bit of it and be done. I can't do that. She is a moderator, and I am an addict when it comes to these kinds of things.
>> The world's leading insulin researcher is a self-described addict when it comes to cereal. His solution isn't willpower. It's elimination. No cereal in the house.
>> [music] >> But for the moments when the sweet craving hits anyway, he has a specific category of sweetener he reaches [music] for. And the science behind why he approves of them is going to surprise you.
>> Allulose is a it's a sugar replacement. It's what's called a rare sugar. Um by that I mean it exists in nature. It is a sugar-like molecule. It tastes sweet, and yet it it is non-metabolizable. It it doesn't get taken into the body, and it's not calories you need to worry about. But what it does in the context of this discussion is that it will go further in the intestines and elicit a significant increase in GLP-1 production. Using allulose either as a sweetener in a coffee or a tea or your baking or whatever is a way to increase your GLP-1 naturally.
>> Stevia or monk fruit extract, those have no effect whatsoever. And so I'm pretty I look at those pretty favorably.
>> If ketones don't go down after consuming stevia or other plant sweeteners, that would indicate that it didn't raise my insulin. You stated in your book, but others say this is wrong. What do you think?
>> They're They're wrong. I'm right.
Struggling to lose weight no matter what you try? Click the video right now to discover Dr. Ben Bickman's exact cortisol method. The one that blunts your cortisol and insulin levels and unlocks natural fat burning without starving yourself or spending an hour at the gym.