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How Many Carbs Should You Actually Eat? with Dr. Ben Bikman

Writer: Dr. Mindy Pelz
Dr. Mindy Pelz
Sep 21
2 min read

EP371 with Dr. Ben Bikman




Are carbs actually bad for you, or have we been asking the wrong question? In this episode, I'm sitting down with metabolic scientist Dr. Ben Bikman to unpack one of the most confusing nutrition conversations happening right now.



We talk about how to know how many carbs your body can handle, why your muscle mass and activity level matter, how carbohydrate quality changes your metabolic response, and why the answer may be different depending on where a woman is in her hormonal life.


Ben also explains what happens to insulin sensitivity across the menstrual cycle and after menopause, why fiber matters, how he thinks about food pairing, what a CGM can tell you, and why his perspective on GLP-1 medications has evolved.


In This Episode:


  • Are carbs actually bad for you?

  • How many carbohydrates should you eat?

  • Good carbs vs. highly refined carbs

  • Why fiber changes the conversation

  • Why muscle gives you more metabolic “wiggle room”

  • Carbohydrates, blood sugar, stress, and sleep

  • Can food naturally stimulate GLP-1?


Resources Mentioned:



Meet the Guest

Dr. Ben Bikman


Dr. Ben Bikman is a metabolic scientist and professor whose research focuses on insulin resistance, metabolic health, and the ways nutrition influences human metabolism. He is the author of Why We Get Sick and the upcoming book The Carb Crisis, which explores carbohydrates through the lens of metabolism and other factors that may influence how our bodies respond to the foods we eat.



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This episode is for educational and informational purposes only and is not financial, legal, or medical advice. Please consult a qualified professional about your individual situation.

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