Below is the full lecture from The Metabolic Classroom with Dr. Benjamin Bikman. In this episode, Ben explains the autonomic nervous system (ANS) — the hidden control center that quietly manages your heart rate, digestion, blood sugar, and more. Watch the full lecture, then read the summary below to learn how stress and relaxation affect your metabolism.
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Summary: The Autonomic Nervous System
The autonomic nervous system (ANS) is like the conductor of your body’s orchestra. It runs in the background, controlling things you don’t consciously think about — like breathing, heartbeat, digestion, and blood sugar regulation.
Two Sides of the ANS
Sympathetic (“fight or flight”): Prepares the body for action. It raises heart rate, mobilizes stored energy, and increases stress hormones. Helpful short-term, but when overactive, it promotes insulin resistance, high blood pressure, and poor sleep.
Parasympathetic (“rest and digest”): Helps the body recover. It slows the heart rate, supports digestion, lowers inflammation, and promotes insulin release. Strong parasympathetic activity is linked to better metabolic health and higher heart rate variability (HRV).
Why Balance Matters
Most people today spend too much time in “fight or flight,” thanks to constant stress, late-night eating, and poor sleep. This chronic sympathetic activation drives insulin resistance, disrupts fat burning, and increases inflammation. Shifting toward “rest and digest” helps the body recover, lowers stress hormones, and supports better blood sugar control.
Practical Tips to Support the ANS
Breathwork: Slow, deep breathing stimulates the vagus nerve and calms stress responses.
Exercise: Boosts sympathetic activity during effort, but improves parasympathetic recovery afterward.
Nutrition: Avoid high-glycemic snacks late at night, which trigger stress hormones and disrupt sleep.
Sleep hygiene: Aim for 7–9 hours in a dark, cool room to strengthen parasympathetic tone.
Closing:
Your autonomic nervous system is the master regulator of metabolism. By reducing chronic stress and strengthening recovery, you protect both your metabolic health and long-term resilience. Watch the full lecture above to learn more.
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