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94: Fat Metabolism Deep Dive: Saturated, Mono, and Poly Fats Explained with Dr. Ben Bikman

(📢 NOTE: We apologize for the sound glitch starting at 2 minutes. Dr. Bikman’s lectures are recorded LIVE, and our production team didn’t want to interrupt him. 🙂 ) Dr. Ben Bikman’s Metabolic Classroom lecture this week explores fat metabolism and the differences between saturated, monounsaturated, and polyunsaturated fats. He begins by explaining that fat is more than just stored energy—it serves as fuel, structure, and biochemical signaling molecules. He categorizes fats based on saturation state, detailing how each type influences metabolism and health outcomes. Saturated fats (found in butter, coconut oil, and animal fat) are stable and non-reactive, making them efficient energy sources. Monounsaturated fats (found in olive oil and avocados) are slightly more flexible and commonly stored in fat cells. Polyunsaturated fats (PUFAs), such as omega-3 and omega-6 fats, play an important role in cell signaling but are highly prone to peroxidation, leading to inflammation and oxidative stress—especially when consumed from refined seed oils like soybean and corn oil. Dr. Bikman then discusses how the body metabolizes and stores different fats. Long-chain saturated fats can be stored or burned for energy, while medium- and short-chain saturated fats (found in coconut oil and dairy) bypass traditional fat storage pathways and are rapidly burned for energy, often increasing ketone production. Monounsaturated fats (like oleic acid from olive oil) are the most abundant in human fat cells, showing the body's preference for this fat type. However, PUFAs, particularly linoleic acid from seed oils, are problematic because they are prone to peroxidation, contributing to inflammation and metabolic dysfunction. Ben highlights research showing that high-carbohydrate diets increase the body's internal production of saturated fat, meaning even if someone avoids saturated fats in their diet, their liver will still create them from excess carbohydrates. He also explains that PUFAs, despite their risks, can be burned as energy, but their instability can cause oxidative damage. The key takeaway is that fat metabolism is dynamic, and insulin levels dictate whether fats are burned or stored. He concludes that natural, whole-food fats—especially saturated and monounsaturated fats—are the best choices for metabolic health, while high-PUFA seed oils should be avoided. Show Notes/References: For complete show notes and references, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A after the lecture with Ben, ad-free podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: https://www.benbikman.com (Auto-Translate Note: You can click the gear icon at the bottom of this video to auto-translate captions. For example, to translate into Polish, select Subtitles, choose Auto-Translate, then first choose English, then choose Auto-Translate again, then choose Polish.) #FatMetabolism #SaturatedFats #PUFAs #MonounsaturatedFats #SeedOils #KetoDiet #LowCarb #MetabolicHealth #FatLoss #InsulinResistance #OliveOil #ButterVsSeedOils #Omega3 #Omega6 #MCTOil #Ketones #DrBenBikman #HealthyFats #Mitochondria #Inflammation Timestamps (approximate): 00:00 - Introduction: Understanding Fat Metabolism 02:21 - How Fats Are Classified: Saturated, Mono, & Polyunsaturated 03:25 - What Are Saturated Fats? Stability & Metabolism 05:24 - How the Body Creates Saturated Fat from Carbs 07:43 - Study: High-Carb Diets Increase Saturated Fat Levels in the Blood 09:49 - Medium-Chain & Short-Chain Saturated Fats: Fast Energy & Ketones 12:59 - Monounsaturated Fats: The Most Common Fat in Fat Cells 14:19 - Polyunsaturated Fats: The Risks of PUFA Peroxidation 18:20 - The Problem with Linoleic Acid (Omega-6 from Seed Oils) 21:30 - How PUFA Peroxidation Contributes to Inflammation 26:04 - Why Omega-3s Are Less Harmful Than Omega-6s 29:14 - Key Takeaways: The Best Fats for Metabolic Health 📢 Learn more about becoming an Insider on Ben’s website: https://www.benbikman.com Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884 Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10) Ben’s favorite electrolytes (and more): https://redmond.life (discount: BEN15) Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20) Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15) Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15) Ben’s favorite exogenous ketone: https://www.americanketone.com (discount: BEN10) Ben’s favorite dress shirts and pants: https://toughapparel.com/?ref=40 (use BEN10 for 10% off) Other products Ben likes: https://www.amazon.com/shop/benbikmanphd