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THE INSULIN PROTOCOL
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Insulin expert Dr. Ben Bikman reveals the 5 foods he eats to burn fat so fast it feels illegal, and the one morning drink he switched to lose weight faster.
✅ Why the food the dietary guidelines told you to fear is the one food the world’s top insulin researcher eats every single day — at lunch AND dinner.
✅ The fermented food swap that removes nearly all the blood sugar from a carb before it ever reaches your gut — explained by the man who studies it.
✅ The exact protein Dr. Bikman takes every morning — not for skin, not for joints — because it triggers the same fat-burning hormone that Ozempic targets.
✅ Why eating fat alongside your protein makes the protein more anabolic — and why the low-fat era caused 40 years of accelerating obesity.
✅ The drink he switched to from coffee after publishing research on its GLP-1 effect himself — and the brand he names on camera.
✅ Plus: the one food Dr. Bikman admits he’s addicted to — that he had to remove from his house entirely.
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🔬 ABOUT DR. BEN BIKMAN Dr. Benjamin Bikman is a Professor of Cell Biology and Physiology at Brigham Young University and one of the world’s most cited researchers on insulin resistance and metabolic disease. He is the author of Why We Get Sick and the host of the Metabolic Classroom podcast. His research has been published in leading peer-reviewed journals including the Journal of Obesity and Cell Metabolism. He has personally published studies on the metabolic effects of yerba mate.
Subscribe for fat loss, how to lose weight, metabolic health, intermittent fasting, reversing insulin resistance and type 2 diabetes.
Inspired by Henry’s Health Habits, Diary of a CEO, and Jason Fung.
Inspired by What The World’s Leading Insulin Researcher Actually Eats Every Day
Inspired by Dr. Ben Bikman: The 5 Foods I Eat to Stay Lean (Backed by Science)
Inspired by The Insulin Doctor’s Grocery List — What He Actually Buy
Inspired by This Is Why Red Meat Doesn’t Cause Diabetes (And What Actually Does)
Inspired by The Fat-Burning Drink That’s Better Than Coffee, According to Research
Inspired by 5 Fat Burning Foods Better Than Ozempic To Lose Weight Effortlessly
Inspired by No.1 Insulin Expert Reveals The Foods That Keep Him Lean Year-Round
Inspired by The One Protein Dr. Bikman Takes Every Morning (Not Whey)
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Inspired by 99% People LOSE WEIGHT FASTER With This Insulin Trick 🔥 Dr. Jason Fung Inspired by World No.1 Fasting Expert: The Link Between Cancer & Fasting That They’re Hiding From You!
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What Dr. Ben Bikman Actually Eats: 5 Foods That Burn Fat 🔥 The World’s Leading Insulin Researcher
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I eat a balanced diet, I weighed 235 on Jan 4 by Nov 4 I weigh 194 – I count calories, you have to eat less than you burn off- there's no magic food that burns calories, I old fashion by the way I'm 86 took grad work in biochem before getting my MD in 1968- all these magical diets only confuse the public- Balanced Diet with no excess calories.
You just talk about blood sugar what about us that have high blood sugar and high cholesterol is it ok then to use all that fat I use fage yoghart and cottage cheese no fat should i change.
Red meat isn't implicated in diabetes; it's implicated in heart disease. I call BS.
Have to buy supplements you promote no thanks that's your food you can afford it
Sorry hot dogs are garbage food look at ingredients ..
Yes well so expensive now in NZ most of our beef exported pushed prices up for locals so no I'm not eating it
As of November 2026, allulose has not received EU Novel Food authorisation.
In May 2025, the European Food Safety Authority (EFSA) concluded that the available evidence was insufficient to establish its safety for the proposed food uses.
maybe the biggest reason for the lack of eating beef is ……..the lack of beef……..there are the same number of beef cattle in America today as there were in in 1950…….do the math…almost twice as many people here now. The price of beef is based on supply and demand like anything………so we have two times as many people wanting to eat the same number of cattle. The gestation period for a cow is almost identical to humans…..so basically a cow only has one calf per year. If you eat it then there are no more cattle next year than there was. Pigs can have litters……chickens lay eggs almost everyday……fish make hundreds of eggs…….a cow one per year. It you want the herd to grow then you don't eat the females…….if that is the case……then if 1000 calves are born every year you will only eat half of them…….the males. Oh and by the way I loves me some kimchi !!!!!
I do intermittant fasting 18/6, I control my carbs <20 grams a day, eat protein first at all meals, and do not fear fat. None of it works. My numbers are still very high and I do not lose any weight. in fact I usually gain. Any suggestions.?
Another dave asprey on youtube…the same things and no rhey are not miracle
Then your LDL will spike
So if the bacteria already ate the carbs etc. but the pickle is still covered in the juice, are you not still eating the carbs via the bacteria? Like the bacteria don't get up and leave the jar, taking the carbs with them.
I am diabetic.i love all these foods but i was told that meat and butter and fats are bad for me so can someone please tell me this information is false.thank you so much
I do take collagen for skin health with creatine. I didn't know it was good for metabolic health. Unfortunately they are finding fermented foods are contributing to stomache cancer.
Too expensive.
I totally sympathize on the cereal addiction. I simply refuse to buy it but I have something else that I am powerless to resist – I know because I have repeatedly tried to avoid it and that's chocolate. I tell myself just one square can't hurt, but by bedtime I have eaten the whole bar – period.
Can’t have Yerba mate if you have liver disease, and also need to be on low sodium because of ascites, so no pickles. . I’m sure his recommendations are ok for a person with no health issues. Might even help keep them healthy.
Red meet is a good filler doesn't take much to make you full
I had a laugh about being addicted to cereal! It was as if I was the one talking about it. I always bought it for my grandkids but I bought the kind I like. I would have a bowl to snack on at night in front of the TV. No milk, just dry and crunchy. When the bowl was empty, I would go back into the kitchen to refill it because I hadn't put it away in the cupboard. I left it on the counter for easy access. Sometimes I would just take the closed box into the room so I could refill my bowl without having to get up from the couch. So, needless to say, I have not had the cereal in months now. I think I have gotten it out of my system. My inflammation thanks me for that❤
AI Generated.
Dill pickles and sauerkraut. Bread and butter pickles, sweet gherkins etc are no good; only dill pickles and sauerkraut.
So true about the cereal for me
nonsense. . fat loss.. no carbs after BF, fat loss, carbs at lunch no fat loss, carbs at dinner fat gain.. hi animal fat diet, NO hunger zero sugar and beer, me at 88 scan confirmed clean arteries on this diet since late 60s. Calories don't count. Vanders et al, U of VA. Various homeostasis mechanisms speed or slow metabolic rate depending on what when and how much is eaten ie eat less, famine signal, metabolic rate slows till fat loss STOPS .. Coffee creatine 90 mins then workout, then BF. I formulated the 1st ever Fitness Trainers Certification in 1974 and used this diet, Today the the FT Certification has gone back to the idiotic calories nonsense.
What about someone who has had a heart bypass…does this apply to them too?
They make red meat so expensive so you don't buy it