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Chronic hyperinsulinemia can lead to hypertension, a modifiable risk factor for dementia. Elevated insulin levels cause the kidneys to retain sodium, raising blood pressure. A low-carb diet can significantly reduce insulin secretion. Insulin is essential for glucose metabolism, but chronic elevation prevents fat utilization, which is crucial for brain energy. Vascular health is vital for cognitive function, as vascular dementia is common. Consuming carbohydrates in concentrated meals rather than spreading them throughout the day may reduce insulin secretion, especially for those with insulin resistance. Regular health screenings, including fasting blood glucose and insulin tests, are recommended to monitor metabolic health. The HOMA-IR calculation can assess insulin sensitivity, which is linked to brain energy production. Genetic factors, such as the APOE4 allele, can affect glucose metabolism and increase dementia risk. Amyloid plaques and tau tangles are associated with Alzheimer's disease, but their presence alone does not determine causation. Neuroinflammation and sleep are critical for brain health, as sleep helps clear amyloid from the brain. Diet plays a significant role; ultra-processed foods contribute to obesity and nutrient deficiencies. Avoid refined grains and seed oils, which spike blood sugar levels. Incorporating healthy fats with vegetables enhances nutrient absorption. Regular sauna use and stress management techniques can improve overall health and resilience.

Alzheimer's disease has traditionally been viewed as a result of amyloid beta plaques and neurofibrillary tangles in the brain, which can only be confirmed postmortem. This has led to a need for a paradigm shift in understanding the disease. Emerging research suggests a metabolic theory of cognitive decline, indicating that markers of metabolic health, such as fasting insulin and glucose levels, may be more predictive of Alzheimer's risk than age. A Finnish study found that fasting insulin was a stronger predictor of Alzheimer's than age. The hippocampus, crucial for memory and learning, relies on glucose and ketones for energy. Insulin regulates glucose transport in the hippocampus, and as insulin resistance develops, the brain struggles to access glucose, leading to an energy deficit. This has led some researchers to label Alzheimer's as "type 3 diabetes," highlighting the connection between insulin resistance and cognitive decline. Insulin's role extends beyond glucose control; it affects every cell in the body. Chronic high carbohydrate intake leads to elevated insulin levels, causing insulin resistance and metabolic dysfunction. This dysfunction can manifest in various health issues, including cognitive decline, PCOS, and erectile dysfunction, all linked to insulin resistance. Research indicates that even in early cognitive decline, glucose metabolism in the brain is impaired while ketone metabolism remains intact. Studies show that dietary changes, particularly reducing carbohydrates and increasing healthy fats, can improve cognitive function. The food we consume plays a critical role in either exacerbating or alleviating chronic diseases, including Alzheimer's. To combat cognitive decline, individuals should focus on improving metabolic health through dietary changes, such as reducing refined carbohydrates and increasing healthy fats. This approach not only addresses Alzheimer's risk but also enhances overall well-being. The message is one of empowerment: individuals can take control of their health through informed dietary choices.

The discussion revolves around the impact of dietary changes, particularly the ketogenic diet, on brain health through four main categories: nutritional deficiencies, inflammation, oxidative stress, and insulin resistance. Nutritional deficiencies can occur even with a nutritious diet due to food choices affecting nutrient absorption. Transitioning to a ketogenic diet can improve nutrient status by reducing the demand for certain nutrients. The ketogenic diet also effectively reduces inflammation, primarily caused by high glucose levels, which leads to the formation of Advanced Glycation End Products (AGEs) that can harm brain function. By stabilizing blood sugar and insulin levels, the ketogenic diet helps mitigate chronic inflammation and oxidative stress, which are detrimental to brain health. The conversation also touches on the importance of monitoring fasting insulin levels, with ideal levels being in the single digits. High fasting insulin levels are common, even among seemingly healthy individuals, indicating insulin resistance. The ketogenic diet can help lower insulin levels, improving metabolic health and potentially reducing the risk of diseases like Alzheimer's. The guests discuss the broader implications of diet on mental health, emphasizing that while the ketogenic diet is beneficial, it may not be suitable for everyone. Alternative dietary strategies, such as lower carbohydrate approaches, can also be effective. The conversation highlights the significance of food quality, particularly the role of animal products, which provide essential nutrients in their bioavailable forms. The discussion shifts to the environmental and health implications of food production practices. The guests express concerns about the integrity of organic labeling, particularly regarding hydroponic produce and confinement animal operations, which may not align with traditional organic principles. They emphasize the need for transparency in food sourcing and the importance of supporting sustainable farming practices that prioritize soil health and animal welfare. Overall, the conversation underscores the interconnectedness of diet, metabolic health, and environmental sustainability, advocating for informed dietary choices and awareness of food production practices to enhance overall health and well-being.

Ketones, ketosis, and cognitive resilience take center stage as Dom D’Agostino explains how exogenous ketosis and a low‑carb Mediterranean pattern may influence brain energy in aging and dementia. He traces early signals from case reports and Mary Newport’s work using beta-hydroxybutyrate esters and coconut/MCT oils to observe tremors, animation, and improved function in a relative with Alzheimer's. He notes a broader view of Alzheimer’s as metabolic, with glucose hypometabolism and neuronal energy bottlenecks arising from PDH impairment and transporter changes. Infection and neuroinflammation are also highlighted, with discussions about Epstein-Barr, herpes, and other pathogens as potential triggers. The conversation anchors ketone biology in the brain and frames a multi‑factorial pathology where metabolism, immunity, and inflammation intersect. The dialogue then moves to practical contrasts between a strict ketogenic diet, exogenous ketones, and intermittent fasting. Dom shares a long‑standing practice he calls sardine fasting, distilled from experiences with cancer patients and a man named Dr. Fred Hatfield, who reportedly achieved rapid remissions while following low‑carb eating and monthly sardine fasts. The guests discuss the glucose‑ketone index (GKI) as a real‑time readout of metabolic state, noting Keto Mojo as a handy tool and comparing it with lab measurements. They emphasize situational fasting—occasional five‑day fasts or monthly cycles—yet avoiding water‑only fasts in cancer patients to prevent muscle loss. They describe three meals a day with seafood, vegetables, and occasional wine after activity, linking lifestyle rhythm to ketone biology and sleep quality. Beyond regimens, they drill into supplements, devices, and diseases. Ketones, MCT, and omega‑3s feature prominently, with discussions of NAD precursors, metformin and GLP‑1 drugs as metabolic tools. They explore melatonin at night for neuroprotection and timing, but acknowledge potential endocrine considerations. The conversation expands to metformin’s role in longevity, GLP‑1 and SGLT2 inhibitors, and the idea of a ketogenic metabolic therapy framework for cancers like glioblastoma, including partnerships with a major cancer center. They touch on metabolic psychiatry and the possibility that ketosis modulates immune function and mood, citing ongoing research and apps that track diet, biomarkers, and coaching. The overall arc stresses a pleiotropic, individualized approach that blends diet, fasting, ketones, exercise, and medical management to influence brain health, cancer, and mood.

In this episode of The Diary of a CEO, Steven Bartlett welcomes Benjamin Bikman, a leading metabolic scientist, to dissect how insulin orchestrates weight gain and how carbohydrate restriction and ketosis can reshape energy balance. The guest dispels the oversimplified “eat less, move more” paradigm, arguing that insulin’s role in energy storage is the pivotal lever for fat loss. He explains that two variables drive fat loss: shrinking fat cells and lowering insulin by reducing carbohydrate intake. The discussion traverses how insulin spikes suppress the brain’s access to energy from glucose and ketones, triggering hunger even when fat stores are plentiful. Bikman emphasizes that fat loss should come from protocols that minimize hunger and energy scarcity, highlighting that meals with the same calorie count but different macronutrient compositions yield different metabolic rates due to insulin’s regulation of energy use. He connects ketosis not only to fat burning but to diverse brain benefits, including reduced anxiety and improved attention, and shares how ketones serve as both fuel and signaling molecules that influence blood vessel dilation and brain chemistry. The conversation moves from practical diet design—structured indulgences around carb-rich holidays, prioritizing protein and fat to keep insulin low, and leveraging exogenous ketones during transitions—to the nuance of insulin’s supremacy in fat metabolism, illustrated with clinical anecdotes about type 1 diabetes and insulinoma to underscore how insulin control shapes outcomes. The host and guest explore the potential of breastfeeding-like clarity in patient education while acknowledging the complexities of real-world adherence, social media scrutiny, and evolving scientific discourse. Bikman also delves into the therapeutic potential of ketones for neurological and cardiovascular health, the role of exogenous ketones in preserving lean mass during weight loss, and the possibility of using GLP-1 therapies in a cycle with low-carb coaching to sustain long-term changes. They close with practical daily frameworks, including fasting, big lunch planning, regular resistance training, sleep optimization, and the impact of stress and testosterone on metabolic health, offering a holistic blueprint for listeners seeking a healthier 2026.

A ketogenic diet, a very low carbohydrate diet, has been used for nearly a century to treat epilepsy and is being studied for its potential benefits in Alzheimer's disease. The brain typically uses glucose for energy, but during fasting, it can utilize ketones from fat. While the ketogenic diet may help those with neurological conditions, there is no strong evidence linking it to longevity or optimal aging. It can be a therapeutic option for managing Alzheimer's, but a nutrient-dense diet is recommended for overall health.

In this podcast episode, Dr. Benjamin Bikman discusses strategies to improve insulin sensitivity and reduce the risk of Alzheimer's disease and cognitive decline. He emphasizes the need to shift the current paradigm in understanding Alzheimer's, which has traditionally focused on amyloid plaques and neurofibrillary tangles, to a metabolic perspective. Research indicates that fasting insulin levels are more predictive of Alzheimer's risk than age, suggesting that metabolic health is crucial in understanding cognitive decline. Dr. Bikman explains that the hippocampus, essential for memory and learning, relies on glucose and ketones for energy. Insulin resistance in the hippocampus can lead to an energy deficit, contributing to cognitive decline. He introduces the concept of "type 3 diabetes," referring to insulin resistance in the brain, which parallels type 2 diabetes. This highlights the metabolic origins of Alzheimer's, suggesting that poor metabolic health is a significant factor. The discussion also covers the impact of diet on insulin sensitivity. Dr. Bikman advocates for reducing processed carbohydrates and increasing healthy fats, particularly from animal sources and fruits like avocados and olives. He warns against industrial seed oils, which contribute to inflammation and insulin resistance. The conversation touches on the importance of maintaining a balanced omega-6 to omega-3 ratio to mitigate inflammation, which is linked to cognitive decline. Dr. Bikman encourages listeners to recognize early signs of cognitive impairment and take proactive steps to improve metabolic health through dietary changes, stress management, and inflammation control. He asserts that food can be a powerful tool in preventing and potentially reversing cognitive decline, empowering individuals to take charge of their health.

The conversation between Max Lugavere and Dominic D’Agostino centers on the ketogenic diet and its profound effects on metabolic physiology and brain health. D’Agostino emphasizes that the ketogenic diet operates independently of calorie counts, significantly altering brain energy metabolism. He discusses his research on the diet's application for conditions like epilepsy and Alzheimer's disease, highlighting its potential to stabilize neurotransmission and improve cognitive function. D’Agostino shares insights from his work with NASA and underwater missions, noting how high CO2 levels in space can impair mitochondrial function and overall health. He also mentions the importance of continuous glucose monitoring in understanding metabolic responses and managing cravings, particularly for those with eating disorders. The discussion touches on the role of ketones in neuroprotection, particularly in the context of hypoglycemia, and the potential for ketogenic therapies to address various mental health disorders, including bipolar disorder and schizophrenia. D’Agostino notes the need for clinical trials to validate these findings and mentions the challenges of sustaining a strict ketogenic diet. He advocates for a modified Mediterranean ketogenic diet that includes fiber and phytonutrients, arguing that this approach can optimize metabolic health while still providing the benefits of ketosis. The conversation concludes with a focus on the importance of functional biomarkers over traditional lipid measurements in assessing health outcomes.

In this episode of The Diary of a CEO, Dr. Annette Bosworth joins host Steven Bartlett to unpack how insulin, ketones, and a ketogenic lifestyle influence brain health and aging, including the potential links to dementia and cognitive decline. The conversation centers on insulin as a chronic disease driver when levels stay chronically high, promoting weight gain, inflammation, and “trash” in the brain and body. Bosworth emphasizes practical changes to reduce insulin, notably moving calories to earlier in the day, minimizing late-night eating, and adopting a fat-forward, very low-carbohydrate approach that provokes ketone production. She explains that insulin resistance creates a metabolic environment where the body preferentially stores sugar as glycogen or fat, making it difficult to switch to fat-derived ketones even during fasting. The dialogue pivots to how ketones can act as a cleaner, more efficient fuel for brain cells, potentially slowing or altering the trajectory of neurodegenerative conditions like Alzheimer’s, though she cautions that long-term causality remains unsettled and that results vary among individuals. A running theme is the difference between short-term dieting and a sustainable, medically supervised ketogenic strategy—referred to as the Keto Continuum—which outlines steps from initial carbohydrate reduction to extended fasting windows and strategic meal timing. Throughout, Bosworth shares clinical anecdotes, including dramatic stories of weight loss, improved energy, sharper cognition, and even apparent reversal of gray hair in some patients, all attributed to reduced insulin and higher ketone availability. She also discusses the role of the gut-brain axis, noting that fat-rich diets influence gut microbes and metabolites like butyrate that can modulate GLP-1 signaling and appetite. The interview weaves in personal experiences, such as Bosworth’s 21-day course and a 100-day sardine challenge intended to drive a deep metabolic reset, while addressing common concerns about sustainability, social life, gender differences, and the interaction of diet with medications like GLP-1 agonists. The episode ends with reflections on motivation, crisis-to-growth mental models, and Bosworth’s broader message: when insulin resistance is lowered and ketones are regularly produced, people can experience clearer thinking, steadier energy, and a higher quality of life, even as they navigate complex health challenges and life’s inevitable obstacles.