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88% of adults have metabolic disease, but what’s really making us sick? Dr Benjamin Bikman reveals the hidden dangers of insulin and how to take control of your health Dr Benjamin Bikman is a metabolic scientist and Professor of Cell Biology and Physiology. He is the host of ‘The Metabolic Classroom’ podcast and author of books such as, ‘Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease―and How to Fight It’. 00:00 Intro 02:19 My Mission to Help with Chronic Diseases 05:05 What Is Insulin Resistance? 13:53 What Causes Insulin Resistance? 21:01 Can Insulin Resistance Become Chronic? 25:22 The Importance of Fat Cells Shrinking or Expanding 34:53 What's the Evolutionary Basis of Insulin Resistance? 42:17 The Role of Insulin During Pregnancy 43:39 What Is Gestational Diabetes? 45:05 Does It Impact the Future Baby? 45:59 Women's Cancer Is Increasing While Men's Remains the Same 50:33 Ads 51:29 Alzheimer's and Dementia Are on the Rise 01:05:34 Ethnicities and Their Different Fat Distributions 01:10:03 What to Do to Extend Our Lives 01:19:31 Cholesterol: The Molecule of Life 01:22:15 Smoking Causes Insulin Resistance 01:23:52 Does Smoking Make Us Fat? 01:29:04 Ads 01:31:04 Ketosis and Insulin Sensitivity 01:39:16 Ketone Shots 01:41:12 Steven's Keto Journey 01:47:40 How to Keep Your Muscles on a Keto Diet 01:55:25 Are There Downsides to the Ketogenic Diet? 01:57:17 Is Keto Bad for Your Gut Microbiome? 02:07:05 Are Sweeteners Okay in a Keto Diet? 02:11:04 Is Salt Bad for Us? 02:19:22 The Importance of Exercise to Maintain Healthy Insulin Levels 02:22:03 Calorie Restriction 02:23:51 Why Don't We Just Take Ozempic? 02:26:19 The Side Effects of Ozempic 02:34:56 Why Liposuction Doesn't Work Long-Term 02:39:30 Who Believed In You When No One Else Did? Follow Dr Benjamin: Website - https://benbikman.com? Research doc: https://stevenbartlett.com/wp-content/uploads/2025/02/DOAC-Benjamin-Bikman-independent-research.pdf My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook You can purchase the The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb Follow me: https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Fiverr - https://fiverr.com/diary and use code DIARY for 10% off your first order PerfectTed - https://www.perfectted.com with code STEVEN40 for 40% off WHOOP - https://JOIN.WHOOP.COM/CEO
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On today’s episode of Live Lean TV, I’m sharing this 4 minute tabata HIIT workout no equipment for fat loss routine. Yes, you are only 4 minutes away from burning fat all day.
✔ Tabata Timer: https://www.liveleantv.com/tabatatimer
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OTHER AWESOME TABATA WORKOUT VIDEOS:
✔ 4 Minute Tabata Plyometrics Workout For Beginners (BURN FAT FASTER): https://www.youtube.com/watch?v=eLfb54HUtuA
✔ 4 Minute No Equipment Tabata Workout For Beginners (GET LOW WORKOUT): https://www.youtube.com/watch?v=S-XDvkf6dEg
✔ 4 Minute Tabata Workout With Burpees (EXTREME FAT BURNING BURPEES): https://www.youtube.com/watch?v=-XudWgAZ_nw
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On this edition of tabata workouts, we’re doing my Return of the Jack workout. All you need for this 4 minute HIIT workout is your body and interval timer.
If this tabata workout doesn’t wake you up in the morning or give you a good sweat as a workout finisher, see your doctor!
Here’s how the Return of the Jack tabata HIIT workout routine is structured:
Total time:
4 minutes.
Type of workout:
Tabata workout:
20 seconds of high intensity work (as many reps as possible with good form)
10 seconds rest
The key is to give maximum effort during the 20 second high intensity interval.
After the 20 second high intensity interval, take a 10 second rest, then complete another 20 second high intensity interval, etc.
So if you’re with me, there’s only one thing left to do, lets get sweaty.
Number of circuits:
2 circuits.
Exercises:
A1. Mountain Climber
Reps: 20 seconds
Rest: 10 seconds
MOUNTAIN CLIMBERS
Coaching cues: get into a straight arm plank position, making sure you keep your core engaged and back flat as you drive your knees in. Focus on having quick feet to improve your foot speed. You’ll get a good core workout with this exercise.
A2. Seal Jack
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: The seal jack is a little bit different than the jumping jack. Rather than having your hands going over your head, they come in front of the body. This will help improve your coordination. Start with your hands and feet together, then jump up and move your hands and feet away from each other. You should really feel your legs, shoulders, and chest working, as well as your heart should be pumping. Your heart will love you after this and the burn in the calves is real!
A3. Jumping Jack
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: This is a great exercise to really get your heart rate going. Differing from the seal jack, this time your arms go over your head. You’re going to feel the burn in your calves during these 20 seconds. Lets go!
A4. Straight Arm Plank Jack (i.e. Floor Jacks)
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: For the last exercise, we’re getting back down on the floor to complete the straight arm plank jack. Get into the straight arm plank position, with your feet together. Then complete a quick hop to bring your feet out, the immediately hop your feet back in. Focus on quick feet while keeping your back flat and core contracted.
That’s the first round of this 4 minute tabata HIIT workout no equipment for fat loss routine. Rest 10 seconds, then complete exercises A1-A4 again.
Are you feeling the Return of the Jack workout?
We are getting sweaty and burning body fat.
You have one more round to go.
Hopefully you’re feeling good after that Return of the Jack tabata HIIT workout.
To burn fat more efficiently, add this 4 minute tabata hiit workout into your morning routine or use it as a workout finisher at the end of your weight training program.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!
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