Below is the full episode from The Metabolic Classroom with Dr. Benjamin Bikman. In this video, Ben explains one of the most fascinating and overlooked parts of metabolic health — a special kind of fat called plasmalogens. These healthy fats don’t clog arteries or store on your waistline. Instead, they protect your cells, boost your energy, and help your metabolism work the way it’s meant to.
What Are Plasmalogens?
You’ve probably heard that “fat is bad,” but not all fats act the same in the body. Plasmalogens are a special group of fats that protect your cells rather than harm them.
They’re found in almost every cell, especially in places that need a lot of energy — like your brain, heart, nerves, muscles, and immune system. Inside these tissues, plasmalogens help keep cell membranes flexible and resilient. Think of them as your body’s built-in shock absorbers — they keep your cells stable, even under stress.
What makes plasmalogens unique is their chemical structure. It gives them the ability to soak up harmful molecules called free radicals that can damage cells through oxidation. In other words, plasmalogens act as powerful antioxidants — protecting your body from the inside out.
How Plasmalogens Support Metabolic Health
Metabolism is all about how efficiently your body turns food into energy. Plasmalogens play several critical roles in that process:
- They protect your mitochondria — the “power plants” in your cells that produce energy (ATP).
- They help insulin do its job, improving your body’s ability to move glucose into cells.
- They reduce inflammation, keeping your cells sensitive to hormones and signals.
- They improve fat metabolism, helping your body burn fat rather than store it.
When your plasmalogen levels drop, things start to go wrong. Low levels are linked to insulin resistance, chronic inflammation, type 2 diabetes, and even brain fog. Over time, a plasmalogen deficiency can cause your metabolism to slow and your energy to tank.
The “Good Fat” Inside Your Fat Cells
Your fat cells aren’t just storage spaces — they’re active organs that talk to the rest of your body. Plasmalogens are part of the membranes of those fat cells, and they influence whether your fat is in “storage mode” or “fat-burning mode.”
When plasmalogens are abundant, your white fat (the kind that stores energy) can actually transform into a more active type of fat called beige fat. Beige fat burns calories for heat — a process known as thermogenesis. It’s one of the most efficient ways your body can increase energy expenditure naturally.
Research shows that when plasmalogen levels rise, this “browning” effect helps people maintain a healthier weight, stabilize blood sugar, and reduce inflammation.
Plasmalogens, Energy, and Mitochondria
Every heartbeat, every breath, and every movement depends on mitochondria producing energy. These mitochondria rely on plasmalogens to keep their membranes stable and their machinery running efficiently.
Plasmalogens make sure the electron transport chain — the process that produces cellular energy — stays smooth and balanced. Without them, mitochondria produce too many reactive oxygen species (ROS), which can damage cells and slow metabolism.
When plasmalogen levels are low, energy production becomes less efficient. You may feel more fatigued, and your metabolism can become sluggish.
The Connection Between Plasmalogens and Insulin Sensitivity
Insulin helps move glucose from your blood into your cells. But when your cells become resistant to insulin, glucose stays in your bloodstream, leading to high blood sugar and eventually type 2 diabetes.
Plasmalogens help prevent this by keeping cell membranes flexible. That flexibility allows insulin receptors to cluster and communicate effectively, improving insulin signaling.
Studies have found that people with higher plasmalogen levels tend to have better blood sugar control and lower insulin resistance. Meanwhile, those with low plasmalogens show early warning signs of metabolic issues — even before blood sugar numbers rise.
How to Support Healthy Plasmalogen Levels
Here’s the good news — your diet and lifestyle can help boost plasmalogen levels naturally:
1. Eat Omega-3-Rich Foods
Fatty fish like salmon, sardines, and mackerel are packed with DHA, which supports plasmalogen production.
2. Add Organ Meats and Eggs
Liver, eggs, and grass-fed meats contain pre-formed plasmalogens and their building blocks.
3. Focus on Gut Health
Prebiotic fibers like inulin (found in onions, garlic, and chicory root) support the bacteria that help your body process fats efficiently.
4. Lower Oxidative Stress
Stable blood sugar, good sleep, and antioxidant-rich foods like berries and leafy greens protect plasmalogens from breakdown.
5. Consider Targeted Supplements
Early research on DHA-based plasmalogen supplements or alkylglycerols (from shark liver oil) shows promising benefits for inflammation, brain health, and insulin sensitivity.
The Bottom Line
Plasmalogens are the “forgotten fats” that keep your cells healthy and your metabolism humming. They help your body produce energy efficiently, protect against inflammation, and keep insulin working like it should.
Supporting plasmalogens with the right nutrition and lifestyle can improve everything from brain clarity to fat metabolism.
Watch the full lecture above to dive deeper into how this protective fat works — and why it might be one of the most powerful tools for long-term metabolic health.
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