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In this episode of the Metabolic Classroom, Dr. Ben Bikman explores a surprising and controversial dietary trend: the “sugar diet.”
Despite its name, this diet isn’t built around candy and soda. Instead, it promotes a very high intake of simple carbohydrates—primarily from natural sources like fruit, honey, and juices—while restricting both protein and fat to below 10% of total calories. This unusual approach has been gaining popularity, especially among lean, athletic men, some of whom report improved energy, body composition, and insulin sensitivity.
Ben traces the diet's philosophical roots back to the 1930s rice diet used for managing kidney and heart disease, noting how both rely heavily on low-protein, high-carbohydrate intake. He reviews studies in both animals and humans showing that the key metabolic shifts—such as increased mitochondrial uncoupling, fat loss, and improved glucose control—may not be due to the sugar itself, but rather to the restriction of protein. This triggers a spike in FGF21, a liver hormone that enhances energy expenditure and metabolic health.
The lecture also examines the limitations of this approach. Dr. Bikman points out that the diet appears to work only under very specific conditions: in metabolically healthy individuals, especially men, with high physical activity levels. For others, particularly those prone to insulin resistance, food addiction, or poor satiety control, such a high-sugar diet could be problematic. He emphasizes that, as with all dietary interventions, context matters.
Ultimately, this lecture doesn’t promote the sugar diet but uses it as a lens to highlight the underestimated power of protein restriction in driving hormonal and mitochondrial adaptations. Dr. Bikman urges caution and encourages further exploration of how individual physiology responds to dietary extremes.
Show Notes/References:
For complete show notes and references, we invite you to become an Insider subscriber. You’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben after the lecture, ad-free podcast episodes, show notes and references, and online, live Office Hours access with Dr Bikman. It also includes Ben’s Research Review Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com
Translation Notes:
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Timestamps (approximate):
01:00 – What the Sugar Diet Really Is
03:00 – Historical Comparison: The Rice Diet
06:00 – Kempner’s Research and Calorie Restriction
08:30 – Similarities Between Rice and Sugar Diets
10:00 – What the Research Says (or Doesn’t)
11:30 – 2016 Animal Study on Low Protein, High Carb
13:45 – 2022 Human Trial: Protein vs. Calorie Restriction
16:45 – Why Sugar Diet May "Work" for Some
19:00 – Risk of Addictive Eating and Gender Considerations
21:45 – Satiety and Hunger: What’s the Science?
24:50 – Potential Mechanism: FGF21
28:15 – 2025 Study on Protein Restriction and Uncoupling
31:10 – Additional Mechanisms: AMPK, mTOR, GH
34:45 – A Fat-Based Version of the Sugar Diet?
35:43 – The Problem with Focusing on Non-Essential Nutrients
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Over the past few years, the ketogenic diet has gained immense popularity for its ability to help people lose weight and improve their overall health. This low-carb, high-fat diet has been endorsed by numerous celebrities and health experts, but its restrictive nature can make it challenging to follow for some individuals. That’s where keto gummies come in. These convenient and tasty snacks provide all the benefits of the ketogenic diet in a more palatable form. Recently, keto gummies have been making waves in the market, especially after being featured on the hit TV show Shark Tank.
The Rise of Keto Gummies
Keto gummies are a revolutionary product that allows individuals to enjoy the benefits of the ketogenic diet without having to adhere to strict meal plans or count macros. These gummies are made with high-quality ingredients such as MCT oil, collagen, and exogenous ketones, which help the body achieve ketosis – a state where it burns fat for fuel instead of carbohydrates. Not only do keto gummies support weight loss, but they also provide sustained energy, mental clarity, and improved physical performance.
Shark Tank Endorsement
One of the biggest endorsements for keto gummies came from the investors on Shark Tank, a reality TV show where entrepreneurs pitch their business ideas to a panel of wealthy investors. A keto gummy company caught the attention of the sharks with its innovative product and impressive sales figures. The investors were particularly impressed by the gummies’ ability to make the ketogenic diet more accessible to a wider audience. The endorsement from the sharks catapulted the keto gummy company to new heights, leading to increased demand and recognition in the market.
Benefits of Keto Gummies
There are countless benefits to incorporating keto gummies into your daily routine. By consuming these delicious snacks, you can curb cravings, boost metabolism, and enhance your overall well-being. The MCT oil in keto gummies has been shown to increase fat burning and improve cognitive function, while the collagen helps support healthy hair, skin, and nails. Additionally, exogenous ketones in keto gummies can help reduce inflammation, regulate blood sugar levels, and support heart health.
How to Choose the Best Keto Gummies
With the growing popularity of keto gummies, it’s essential to choose a product that is both effective and safe. When shopping for keto gummies, look for brands that use natural ingredients, have transparent labeling, and are free from artificial additives. It’s also important to check the nutritional information and serving size to ensure you’re not consuming excess carbs or sugars. Reading customer reviews and doing thorough research can help you find the best keto gummies for your needs.
Incorporating Keto Gummies into Your Diet
Adding keto gummies to your daily routine is easy and convenient. You can enjoy them as a snack between meals, a pre-workout energy boost, or a sweet treat after dinner. Since keto gummies are portable and require no preparation, they are perfect for on-the-go lifestyles. However, it’s essential to remember that keto gummies are not a magic solution for weight loss – they should be consumed as part of a balanced diet and active lifestyle. By incorporating keto gummies into your diet, you can experience the benefits of the ketogenic diet without sacrificing taste or convenience.
Summary and FAQ
As keto gummies continue to rise in popularity, it’s essential to understand their benefits and how to choose the best product for your needs. Whether you’re looking to lose weight, improve your energy levels, or support your overall health, keto gummies can be a delicious and convenient option for achieving your goals.
Here are some commonly asked questions about keto gummies:
1. Are keto gummies suitable for everyone?
While keto gummies can be a beneficial supplement for many individuals, it’s essential to consult with a healthcare provider before incorporating them into your diet, especially if you have any underlying health conditions or are pregnant or breastfeeding.
2. Can keto gummies help me lose weight?
Keto gummies can be a helpful tool for weight loss when combined with a healthy diet and regular exercise. The high-fat content in keto gummies can help keep you feeling full and satisfied, making it easier to stick to your weight loss goals.
3. How do I know if keto gummies are working for me?
It’s important to listen to your body and pay attention to how you feel after consuming keto gummies. If you notice increased energy, reduced cravings, or improved mental clarity, these can be signs that the gummies are benefiting you.
The Synergy of Shark Tank and Keto Pills: A Weight Loss Breakthrough Keto Lean on Shark Tank: Leaning Towards Ketosis Shark Tank Keto Capsules: Capsulizing Ketosis Advanced Keto 1500 on Shark Tank: The Advanced Keto Solution The Keto That Was on Shark Tank: A Deep Dive Shark Tank Keto Flow: The Flow of Ketosis Shark Tank Keto Fat Burning Pills: The Fat-Burning Force Shark Tank and Diet Pills: The Cutting-Edge of Diet Innovation Shark Tank Keto Life: Living Your Best Keto Life Dr. Oz Fat Burner on Shark Tank: The Cross-Platform Success Shark Tank Keto Max Episode: Maxing Out on Keto Revealed: The Keto Diet Pills Shown on Shark Tank Fat Burning Tablet on Shark Tank: The Tablet That Burns Nucentix’s Breakthrough on Shark Tank: Transforming Keto Science Go Keto on Shark Tank: Going Full Keto with Shark Tank Bio Lyfe Keto Gummies: Shark Tank’s Sweet Path to Ketosis Shark Tank Luxe Keto Gummies: The Luxurious Keto Treat Barbara Corcoran’s Keto Venture: A Shark Tank Success Truuburn Keto on Shark Tank: True Keto Burning Revealed: The Keto Diet Pills Shown on Shark Tank
The centrality of gut health in total body health and aging means it’s a key topic for us to keep revisiting and updating our knowledge on. For instance, how confident do you feel about interpreting analytical indices such as phyla distribution, dysbiosis index, diversity score, as well as the myriad bacterial populations that can be resident in the GI tract? Join me and Dr. Julia Malkowski as we dive into advanced stool testing and how the insights gleaned from the GI360 test can tell us a lot about our patients’ health and lifestyle (ever wondered how the carnivore diet, long-term use of GLP-1 agonists, or chronic stress impact the gut?).
We also explore keystone bacterial species and their impact on systemic health, what is better than fiber for increasing microbiome diversity, different testing methods including the impressive MALDI-TOF Mass Spectrometry Technology and a ton of clinical pearls on tackling those report findings in clinical practice. There is something for everyone in this excellent conversation with Dr. Julia Malkowski, from the newly-minted to the seasoned functional medicine practitioner, and health-savvy consumers too. Tune in, grab your GI360 Sample Report and get ready to take notes! ~DrKF
Check out the show notes at https://www.drkarafitzgerald.com/fxmed-podcast/ for the full list of links and resources.
*GUEST DETAILS*
*Julia Malkowski, ND, DC, BSc*
Dr. Malkowski began her career in Functional Medicine upon seeing excellent results restoring the health of her infant son. She went on to complete her bachelor's degree in biomedical science, Doctorate in Chiropractic and Doctorate in Naturopathic Medicine, while raising her healthy family. She remains committed to optimal health on a personal and professional level as Staff Doctor of Clinical Education at Doctor’s Data, Inc., and maintains her own private functional medicine practice Docere Health outside Chicago, IL.
THANKS TO OUR SPONSOR
*Doctor’s Data, Inc.* https://doctorsdata.com/GI360-stool
New Frontiers Listeners, *Download the GI360 Sample Report and follow along* with the podcast to uncover clinical pearls that can transform your patient care. https://tinyurl.com/bdf9ptjh
*CONNECT with DrKF*
Facebook: https://www.facebook.com/DrKaraFitzgerald/
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Combo with arm workout: https://youtu.be/eKhWZvvSnIE
Thighs & legs https://youtu.be/sK4uBLmDH-c
TIPS: how balance the neck and cervical muscles when doing this workout: place your arms behind the ear areas, spread the fingers to support the neck and head (you should feel the balance), keep the elbows open, try to push your head into your hands a bit to create resistance. Stay consistent, your body and your core will gradually build strength to balance the entire body. Start with 10 - 20 seconds each exercises, take as much break as your body needs. After a couple of weeks, you will see magic
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D I S C L A I M E R
“How long does it take to see results?” Just because one member sees results in 10 to 30 days doesn't mean you will experience the same outcome. This is because your body is different and unique (whether you have a smaller build or your starting size is bigger). There are many factors at play: how often you work out, the types of workouts, body type, weight, genetics, age, food choices, meal portions, daily habits, lifestyle, environment, whether you're in a calorie deficit or surplus, etc. This means that how quickly you see results does not solely depend on my workouts; it's a team effort between YOU and me.
Beginners (those new to exercise or who rarely exercise) and members with an average level of fitness often see results faster because their bodies adapt more easily to new changes. If you're not a beginner (even if you've taken a long break), your body may need more time to adjust from old routines to new ones.
Due to the differences among us (fitness goals, body size, shape, age, health, and physical conditions…), my workouts should not be relied upon as a substitute for, nor do they replace, professional medical advice, diagnosis, or treatment.
Start at your level, stay consistent with the programs or weekly plans on my website, build healthy eating habits, limit unhealthy foods, and surround yourself with motivation. You will see results like many Inshape members have.
Remember to take your "Before and After" photos, share your progress to inspire us! ♡
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Guys don’t forget: You cannot choose where you want to lose fat on your body, but you can decide where to focus and which part of your body to target and train more. You will eventually lose fat all around, and adding the RIGHT exercises will help you reach your goals faster.
To really see fat loss results, you need to be in a slight calorie deficit and well-balanced diet, incorporate cardio, add weight training to strengthen your muscles and tighten loose skin.
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