Podcast Summary: The Diary Of A CEO with Steven Bartlett

Episode: Top Insulin Expert: Insulin Is More Dangerous Than Sugar! This Will Strip Fat Faster Than Anything!

Release Date: January 8, 2026
Host: Steven Bartlett
Guest: Dr. Benjamin Bikman, Metabolic & Fat Cell Scientist

Episode Overview

This episode centers on the roles of insulin and ketogenic diets in metabolic health and weight loss. Dr. Benjamin Bikman returns to debunk persistent myths about calories, discuss why insulin—not just sugar or calories—drives weight gain and metabolic dysfunction, and to explain why ketones offer unique therapeutic benefits for the brain, body, and mental health. The host and guest offer a practical plan for listeners who want to transform their health and weight in 2026, along with insights on new research, supplements, and tools to help reach health goals.

Key Discussion Points & Insights

1. Why Focusing Only on Calories is Outdated

• Calorie restriction has long been the standard advice for weight loss, but Dr. Bikman stresses this is incomplete and misleading.
  • "Calories do matter, but not the most relevant. Insulin is the real driver." (07:19)
  • People can eat two equal-calorie meals with different metabolic results, especially due to insulin's storage effects (08:25–11:03).
  • Lowering insulin by reducing carbohydrates leads to greater fat loss and fewer cravings than just reducing calories.

2. Insulin’s Overarching Role in Weight Gain and Energy Storage

• Insulin is the "one metabolic hormone to rule them all," dictating energy storage in fat and liver cells (01:43, 13:36).
• "You could have all the hormones... and tens of thousands of calories coming in every day, and if you simply remove one single hormone [insulin], it is impossible for that person to get fat." (15:14)
• Frequent insulin spikes from carbohydrate-rich diets keep the body in fat-storage mode and drive hunger, even with full fat reserves.

3. The Misunderstood Power of Ketones and Ketogenic Dieting

• Ketones, produced in a low-insulin (fasted or low-carb) state, are a superior brain fuel and help with anxiety, depression, focus, and mental health (02:14, 24:03, 29:29).
  • "Ketones are the brain's preferred fuel—let's just state that with an exclamation mark." (15:15)
• Ketogenic diets are remarkably effective because they control insulin, curb hunger, and provide a metabolic rate boost (metabolic advantage) (21:17 et seq.).

4. Practical Weight Loss and Lifestyle Plan for 2026

• Dr. Bikman outlines his personal protocol, recommended for others wanting sustainable weight loss:
  • Breakfast & Lunch: Little to no carbs; focus on protein and fat. Big lunch to curb evening cravings (53:28, 54:11).
  • Exercise: Fasted, morning brisk walks ("ruck"), resistance training, sauna, and occasional ice baths for sleep and metabolic health (56:43–57:48).
  • Dinner: Family, social meal—less strict, eat what the family eats but avoid eating late (63:04).
  • Key Rule: "If there's one thing: stop snacking in the evening." (63:11)
    • "When you go to bed hyperglycemic, it activates the sympathetic nervous system... that's terrible timing... you want to be calming down to sleep better." (63:34)

5. Tools, Supplements, and Tests

• Exogenous Ketones: Helpful for both transitioning to ketosis and for muscle preservation during weight loss (65:01).
• Creatine: Not just for muscle; significantly benefits brain health and cognitive performance, especially in women and older adults (99:14–104:43).
• Omega-3: Supports muscle building and metabolic health.
• Collagen Peptides & Allulose: Increase natural GLP-1 (satiety hormone) production (98:10).
• Continuous Glucose Monitors (CGM): Offer immediate feedback and help individuals make dietary changes based on their own glucose responses (115:42–116:53).

6. Insulin, Hunger, and Cravings

• Spiking insulin after a high-carb meal removes glucose and blocks ketone production, leading the brain to feel depleted and increasing hunger soon after eating (13:36–15:02).

7. The Impact of Sex and Hormones

• Women have unique cycles influencing fat burning and ketosis:
  • During the follicular phase, women burn fat more efficiently and enter ketosis faster than men (46:09–49:08).
  • In the luteal (post-ovulation) phase, progesterone increases hunger, making fasting or keto harder; be gentle with yourself during this time (49:30).

8. GLP-1 Agonist Medications (e.g., Ozempic)

• GLP-1 drugs suppress appetite by slowing digestion and targeting food cravings, particularly for sweets (87:31). -But: Diminishing returns—after two years, many lose the effect and 70% discontinue use. Additionally, these drugs can cause significant muscle and bone loss with the weight lost.
  • "Of every pound lost, 40% was from fat-free mass (muscle/bone)." (90:42)
• Best use: Short, low-dose cycles alongside coaching for deeper dietary change—especially low-carb counseling (93:36).

9. Cautions & Individualisation

• Ketogenic diets can be harmful in rare conditions like insulinoma, which prevents patients from stopping insulin secretion. (67:20–71:25)
  • "That's the worst person to adopt a low carb diet. They have to eat carbs because they're always making insulin." (70:26)

10. Mindset, Stress, Sleep, and the Importance of Small Changes

• Real transformation hinges on having an external "why," such as being there for your child. (107:39)
• Start with a single habit—e.g., eliminate late-night alcohol—to trigger positive knock-on effects across other domains (109:10–109:41).
• Sleep deprivation drastically undermines insulin sensitivity and increases cravings; routines (e.g., ashwagandha for sleep support) can help (110:07–112:44).
• Stress and poor sleep rapidly induce insulin resistance (110:43–112:44).

11. Testing and Measuring Progress

• Dr. Bikman strongly advocates for routine insulin testing, along with glucose and cholesterol—fasting insulin should be 7 μU/mL or less (114:03).
• Use HOMA score (from insulin + glucose) to measure insulin resistance (115:27).
• CGMs/other wearables allow you to self-experiment and stack insights (117:00).

12. Cancer, Metabolic Health, and Insulin

• Cancer cells’ metabolism is driven by glucose—the "Warburg Effect"—and there is increasing evidence that metabolic interventions like keto may assist in treatment (73:21).

13. Supplements: Additional Points

• Creatine: Key for both muscle and especially cognitive protection, especially for women and aging populations (100:31–104:43).
• Vitamin B Complex Caution: High levels (from supplements/fortified foods) may make fat storage more efficient and contribute to obesity (84:03–87:11).

Notable Quotes & Memorable Moments

• On Calories vs. Insulin:
  • "It is completely impossible for [a human] to get fat without insulin." (15:14 — Dr. Bikman)
• On GLP-1 drugs:
  • "It works until it doesn’t... 70% of people get off the drug at 2 years because it’s basically like a constant state of nausea." (89:18)
• On cravings & hunger:
  • “If your weight loss strategy is based on cutting calories without addressing insulin... hunger will win.” (14:27)
• On keto and cravings:
  • “When the brain is so nourished and consistently nourished by ketones, the brain reaches this new level of indifference to what it knows might be harmful.” (32:26)
• On science and truth:
  • "Science is the pursuit of truth... Scientists should never think they know the truth. Even the declarations in the past few years of 'Believe the science'—no, that is anti-scientific." (75:12, 77:10)
• On mindset and change:
  • "Have a reason for doing what you’re doing that goes beyond your own motivations, that touches someone else’s life." (107:39)
• Final thought for 2026:
  • “Stop snacking in the evening... That is one of the worst times to eat... If I could tell anyone one thing, it’s that.” (63:11)

Timestamps for Important Segments

• [07:19] – Shift in audience focus from calories to keto, low carb, fasting.
• [13:36] – Insulin shunting energy from blood, driving hunger/cravings.
• [24:03] – What ketones are and why the body makes them.
• [46:09] – Sex differences in ketogenic/low-carb diets.
• [53:28] – The Perfect Day Diet/Lifestyle Protocol.
• [63:11] – Most important tip: stop snacking in the evening.
• [65:01] – Exogenous ketones, muscle retention, and weight loss strategy.
• [84:03] – Concerns about excess B vitamins and obesity.
• [87:31] – Detailed breakdown of GLP-1 drugs, limitations, and better use.
• [99:14] – Collagen peptides, creatine, and Omega 3s for metabolic/cognitive health.
• [114:03] – Testing: get insulin, HOMA, and glucose as part of routine checkups.

Additional Practical Takeaways

• Use a CGM for two weeks to inform your eating decisions in real time, a highly empowering experiment.
• Try exogenous ketones or supplements like ashwagandha to ease the transition and reduce stress.
• Resistance training is essential for weight loss, metabolic health, and muscle retention—especially if also using appetite suppressing agents.
• Empower transformation by focusing on “why”—make changes for loved ones, not only yourself.

Tone and Language

Throughout, Steven Bartlett maintains his signature open-minded, curious tone, seeking to ground even controversial or new ideas in evidence and listener relevance. Dr. Bikman brings warmth, thorough explanations, and humility, punctuated by clear, sometimes emphatic scientific statements—never dogmatic, always practical. Audience questions are reflected and addressed candidly, often with lived or anecdotal examples to increase relatability.

Summary for Listeners Short on Time

• Insulin—not calories—is the central player in weight gain and metabolic disease.
• The ketogenic diet’s success comes largely from lowering insulin, curbing hunger, and increasing energy burn through ketones.
• Suppressing evening and late-night eating, prioritizing protein/fat early in the day, resistance exercise, and scrutinizing supplement use are cornerstone strategies.
• Drugs like Ozempic work, but usually only short-term and can cost you muscle/bone. If used, employ cyclical, low-dose protocols with real behavior change.
• Individualize your approach. Test, track, and tweak your strategy using wearables and blood panels.
• Start with one habit and anchor it to a real “why.” Sustainable change follows from stacking small wins.

For More Context

• Links to supporting studies and terms appear on-screen in the video version.
• Key guest resources: insuliniq.com
• Host social: Instagram | LinkedIn
• New book: Order “The Diary of a CEO”