61: Sarcopenic Obesity with Dr. Ben Bikman

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Professor Ben Bikman discusses sarcopenic obesity, a condition involving obesity and muscle loss. This condition results from factors like sedentary lifestyles, aging, and metabolic disturbances. While obesity is common, sarcopenia typically affects the elderly, diseased, or very sedentary individuals. The combination of excessive fat and muscle loss makes sarcopenic obesity particularly challenging.

Dr. Bikman explains the crucial role of muscle in blood glucose regulation. Muscle mass reduction impairs glucose control, leading to higher blood sugar levels and increased insulin resistance. Even a short period of bedrest can significantly reduce muscle mass and insulin sensitivity. Inflammation from enlarged fat cells also contributes to muscle loss and insulin resistance, creating a vicious cycle.

Insulin resistance and sarcopenic obesity can both cause and result from each other. Insulin resistance impairs muscle protein synthesis and promotes fat cell growth, leading to further insulin resistance. Reduced muscle mass and increased fat cell size negatively impact metabolic health. Bikman stresses the importance of diet in managing sarcopenic obesity, advocating for a low-insulin diet by controlling carbs, prioritizing protein, and not fearing fats.

To combat sarcopenic obesity, Dr. Bikman recommends proper nutrition and resistance training. Reducing insulin levels helps preserve muscle mass and promote fat loss. Resistance exercise is more effective than aerobic exercise for improving metabolic health. Consistent exercise and a controlled diet can help individuals manage or prevent sarcopenic obesity and improve metabolic health.

[01:02] Understanding Fat Cell Size
[02:07] Prevalence and Impact of Sarcopenic Obesity
[05:02] Role of Muscle in Glucose Regulation
[07:12] Effects of Bedrest on Muscle and Insulin Resistance
[10:43] Insulin's Role in Muscle Protein Synthesis
[16:04] Inflammation and Insulin Resistance
[20:43] Sarcopenic Obesity Contributing to Insulin Resistance
[24:41] Consequences of Sarcopenic Obesity
[26:32] Solutions: Diet and Exercise for Sarcopenic Obesity

#MetabolicHealth #Sarcopenia #SarcopenicObesity #InsulinResistance #MuscleLoss #Obesity #HealthEducation #GlucoseControl #BloodSugar #InsulinSensitivity #MetabolicDisorders #HealthyAging #Inflammation #MuscleMass #FatLoss #NutritionTips #ExerciseScience #ResistanceTraining #LowCarbDiet #HealthTips #BenBikman #Metabolism #HealthyLifestyle #PreventDiabetes #FitnessEducation #DietAndExercise

References:

Global prevalence of sarcopenic obesity in older adults: A systematic review and meta-analysis:
https://www.sciencedirect.com/science...

One Week of Bed Rest Leads to Substantial Muscle Atrophy and Induces Whole-Body Insulin Resistance in the Absence of Skeletal Muscle Lipid Accumulation:
https://diabetesjournals.org/diabetes...

Effects of insulin on whole-body and regional amino acid metabolism:
https://onlinelibrary.wiley.com/doi/a...

Effect of physiologic hyperinsulinemia on skeletal muscle protein synthesis and breakdown in man:
https://www.jci.org/articles/view/113033

Human Skeletal Muscle Disuse Atrophy: Effects on Muscle Protein Synthesis, Breakdown, and Insulin Resistance—A Qualitative Review:
https://www.frontiersin.org/journals/...

Ketones Elicit Distinct Alterations in Adipose Mitochondrial Bioenergetics:
https://pubmed.ncbi.nlm.nih.gov/32872...

Comparison of a Very Low-Carbohydrate and Low-Fat Diet on Fasting Lipids, LDL Subclasses, Insulin Resistance, and Postprandial Lipemic Responses in Overweight Women:
https://www.tandfonline.com/doi/full/...

Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study:
https://pubmed.ncbi.nlm.nih.gov/29417...

A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women:
https://pubmed.ncbi.nlm.nih.gov/12679...

Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function:
https://pubmed.ncbi.nlm.nih.gov/19901...