Welcome back to Book Bites, big ideas in small bites. Today, we're going to be looking at why we get sick by Benjamin Bickman. You know, we often think about insulin only in the context of diabetes, but this book kind of blew my mind with this argument that insulin resistance is like a way wider problem impacting almost every aspect of our health.
Yeah, it really is. And fascinating to like dive deeper into this topic. And it affects way more people than you might initially think.
And Bickman's background as a biomedical professor specializing in insulin resistance lends a lot of weight to what he's saying. For sure. And right off the bat, he hits us with this statistic that up to 88% of U.S. adults could be insulin resistant, which is basically everybody.
And he poses these really simple questions like, do you have excess belly fat? Do you struggle with high blood pressure? And these could be early signs. So it definitely made me stop and think. Absolutely.
I think what's really eye-opening is how he explains that insulin resistance isn't just about elevated blood sugar. Think of insulin as like a key that unlocks your cells to let glucose in for energy. When you're insulin resistant, those locks get rusty.
The key doesn't work as well. The glucose can't get in. But what's so fascinating is that insulin affects nearly every single cell in your body.
It regulates energy use, hormone production, even cell survival. So it's not just about glucose control. It's like a master regulator.
That's such a good point. That master regulator idea really stuck with me. Because yeah, most of us probably associate insulin with blood sugar.
But Bickman is saying that the excess insulin itself is a major driver of all sorts of problems, from weight gain and inflammation to hormone imbalances. He even uses this really vivid phrase, from the brain to the toes, which really paints this picture of just how pervasive insulin's influence is. Yeah.
Yeah. That's where it gets really interesting. Because he goes beyond the usual suspects like diabetes and heart disease.
He explores how insulin resistance impacts areas you might not expect. For example, did you know Alzheimer's is sometimes called type 3 diabetes? Whoa, that's a new one for me. I mean, I knew there were links between diabetes and cognitive decline.
But like type 3 diabetes really drives home the connection between insulin resistance and brain health. Yeah. Really makes you wonder just how many brain fog moments might be tied back to this.
Exactly. And then he talks about the reproductive system. PCOS in women, erectile dysfunction in men.
Things that don't usually scream metabolic disorder. But Bickman makes a strong case for how insulin resistance plays a role. He even links it to skin issues like skin tags and acne.
Stuff that people might notice but wouldn't necessarily connect to like a deeper metabolic issue. So we're seeing this cascade of problems stemming from insulin resistance. Yeah.
But the question is, how did we get here? Why is this such a widespread issue? I have to say, when Bickman points the finger at our modern diet, especially the decades-long focus on low-fat diets, it really made me rethink some things. Yeah. You and me both.
He doesn't mince words. He says, when it comes to diet, we got it wrong. He argues that by demonizing fat, we are pushed towards more refined carbs and sugars which spike insulin levels and set the stage for resistance.
Right. And, you know, it's easy to dismiss this as another fad diet book. But Bickman backs up his claims with solid research.
Yeah. It does make you think, especially considering how much conflicting dietary advice we've all been bombarded with over the years. So if carb-heavy, low-fat diets are part of the problem, what does Bickman propose as the solution? So he calls carb control like the cornerstone of reversing insulin resistance.
It's not about eliminating carbs entirely, but rather being mindful of the types and amounts we consume. Refined carbs and sugars are the main culprits. So focusing on whole, unprocessed foods is key.
Yeah, that makes sense. So ditch the sugary drinks and processed snacks and load up on the good stuff, like vegetables and healthy fats and lean proteins. It's about making sustainable changes, not following some crazy restrictive diet.
Exactly. One concept he really emphasizes is metabolic flexibility, which is your body's ability to switch between using glucose and fat for fuel. When you're insulin sensitive, your body can easily make that switch, burning whatever fuel source is available.
But when you're insulin resistant, your body gets stuck in glucose burning mode, even when there's plenty of fat available. So you're saying even if you're not overweight, you could still have poor metabolic flexibility due to insulin resistance. That's kind of a wake up call.
It means we need to think beyond just weight loss and focus on improving our metabolic health. Absolutely. And Bickman argues that carb restriction is key to unlocking metabolic flexibility.
By limiting carbs, especially the refined ones, you force your body to become more efficient at burning fat for fuel. This leads to a whole host of benefits, including reduced inflammation, better blood sugar control, and even a lower risk of chronic disease. It's like flipping a switch in your metabolism, pushing it towards a healthier state.
But Bickman acknowledges that diet is just one piece of the puzzle. He also talks about the importance of other lifestyle factors like exercise, sleep, and even fasting. Right.
He sees those as allies in the fight against insulin resistance. Exercise, particularly high intensity intervals, has been shown to be incredibly effective at improving insulin sensitivity. Even simple things like walking more and taking the stairs can make a difference.
Okay. What about sleep? How does that factor into the equation? Well, he stresses aiming for seven, nine hours of quality sleep each night. Poor sleep disrupts your hormonal balance and it can lead to insulin resistance.
He even says it can be a fast track to developing the problem. That's so interesting because most of us are probably running on a sleep deficit. I know I could definitely use an extra hour or two, but it makes sense.
Our bodies need that time to repair and reset. Exactly. Now, fasting might seem a bit extreme, but he presents it as a really powerful tool for resetting your metabolism.
When you fast, your insulin levels drop, giving your body a break from its constant work of regulating blood sugar. So it's like giving your system a chance to reboot and become more efficient. I've heard about intermittent fasting.
Is that something Bickman recommends? Yeah. He is a proponent of that. The 168 method where you fast for 16 hours and have an eight hour eating window is one popular approach.
You could also try like 24 hour fast once or twice a month, but he cautions that longer fasts should be approached with care, especially if you have any preexisting health conditions. It's definitely something to discuss with your doctor before trying. Now, we've covered diet, exercise, sleep, and fasting, but there's one more piece of the puzzle Bickman discusses that really surprised me.
Environmental toxins. I haven't really considered how those could impact insulin resistance. Right.
It's an often overlooked aspect of health, but it's incredibly important. We're constantly exposed to toxins in our air, food, water, and everyday products. And some of these toxins can interfere with our hormonal systems, including insulin signaling.
So it's not just what we put in our bodies. Yeah. But what's around us that can impact our health? It's a bit overwhelming when you think about it.
It can be, but the good news is that we can take steps to minimize our exposure using air purifiers, choosing organic produce, filtering our drinking water. These are all things that can make a difference. Those are all great tips.
So we've talked about the problem. The causes and some potential solutions. But the big question is, can insulin resistance be reversed? Is there hope? Well, that's the hopeful message Bickman leaves us with.
He believes that with the right approach, insulin resistance is definitely reversible. He doesn't present it as a life sentence, but as a condition we can take control of and potentially overcome. That's empowering, right? Right.
It means we have the power to take control of our health and make positive changes that can have profound impact on our wellbeing. But with all these factors at play, diet, lifestyle, environment, it can feel a bit overwhelming to know where to start. Yeah.
Bickman acknowledges that there's no one-size-fits-all approach to health. What works for one person may not work for another. He encourages readers to work with a healthcare professional who can help create a personalized plan based on individual needs and goals.
That makes sense. It's not about following a rigid diet or exercise program, but rather finding what works best for you and your body, and being patient, consistent, and listening to your body's feedback. Absolutely.
It's a journey, and there will be setbacks and challenges along the way, but it's about progress, not perfection, and celebrating those small wins along the way. That's a great reminder. Now, before we wrap up our discussion of why we get sick, I wanted to touch on something that really resonated with me.
Bickman's emphasis on prevention. He argues that we need to shift our focus from treating disease to preventing it in the first place. Yeah, I think that's a crucial point.
We tend to wait until we're sick to take action, but by then it can be much harder to reverse the damage. By addressing insulin resistance early on, we can potentially prevent a whole host of health problems down the road. And that's empowering, right? It puts us back in the driver's seat when it comes to our health.
But beyond the physical aspects, Bickman also talks about the importance of mindset and stress management. He explains how chronic stress can wreak havoc on our hormonal systems, including insulin signaling. Right.
It's an often overlooked aspect of health, but incredibly important. Chronic stress keeps our bodies in a constant state of fight or flight, which can disrupt hormonal balance and lead to a cascade of negative effects. So what are some practical strategies for managing stress and cultivating a more resilient mindset? I know I could use a few tips.
Well, he suggests incorporating mindfulness practices like meditation, deep breathing exercises, or even just spending time in nature. These activities can help calm the nervous system and reduce the production of stress hormones, giving our bodies a chance to reset and repair. It's about finding what works for you.
Some people find yoga relaxing, while others prefer going for a run or listening to music. The key is to find those activities that help us de-stress and bring a sense of calm. It really is about creating a toolbox of strategies that we can draw from when we're feeling overwhelmed.
And I appreciate that Bikman doesn't shy away from talking about mindset because, let's be honest, making lasting lifestyle changes isn't just about willpower. It's about shifting our thinking and building healthier habits. Yeah, absolutely.
He talks about the importance of self-compassion, recognizing that it's a journey with ups and downs. It's not about striving for perfection, but making progress and celebrating those small wins along the way. That's such a key point.
I think so many of us get caught up in this all or nothing mentality. We slip up once and then we feel like we've failed, which can lead to giving up altogether. It's a common trap.
But he encourages us to reframe our thinking, to see setbacks as opportunities to learn and adjust rather than reasons to quit. It's about cultivating a long-term perspective and focusing on sustainable changes rather than quick fixes. Right.
And that brings us back to the central theme of this book, taking control of our health destiny. Bikman presents a really compelling case for how understanding insulin resistance can empower us to prevent chronic disease and live healthier, more vibrant lives. You know, one thing that really struck me about this book is that it's not just about dew and gloom.
It's actually a very hopeful and optimistic message. He doesn't just lay out the problems. He provides concrete solutions and a roadmap for how we can make positive changes.
I totally agree. It's not a book that makes you feel like a victim of your genes or your circumstances. It's a book that empowers you to take action and become an active participant in your own well-being.
It's about understanding the science and then using that knowledge to make informed choices. Yeah, it's like he's handing us a flashlight to illuminate the path to better health. And while the path might not always be easy, it's a journey worth taking.
I love that analogy. So Why We Get Sick is a must-read for anyone who wants to gain a deeper understanding of how insulin resistance impacts their health and discover actionable steps they can take to improve their well-being. It's a book that could truly change the way you think about your health.
Yeah. I couldn't agree more. Well, that brings us to the end of another episode of Book Bites, Big Ideas in Small Bites.
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