Introduction
In a world driven by convenience, we increasingly reach for ready-made meals, snacks, and soft drinks. These products are often ultra-processed, nutrient-poor, yet packed with sugar, refined carbohydrates, trans fats, and artificial additives. At the same time, we are witnessing a dramatic rise in mental exhaustion, concentration issues, and burnout. Is this mere coincidence?
A growing number of scientists, including Dr. Ben Bikman, argue there is a direct link between our modern diet and the decline in both mental and hormonal health. The evidence suggests that while we may eat plenty, we are barely nourishing ourselves.
Ultra-processed foods: what are they?
Ultra-processed foods (UPFs) are industrial products with lengthy ingredient lists, often containing:
- Added sugars
- Refined vegetable oils
- Artificial flavors, fragrances, and colorings
- Preservatives
Common examples include:
- Soft drinks
- Ready-to-eat microwave meals
- Chips, cookies, and breakfast cereals
- Meat substitutes and ‘healthy’ energy bars
The problem: These products provide calories without substantial nutritional value. The body receives energy but lacks the building blocks it needs, leading to hormonal imbalances, insulin resistance, inflammation, and mental exhaustion.
Essential fatty acids: why they matter
The human brain is composed of approximately 60% fat, with omega-3 fatty acids like EPA and DHA being critical for:
- Brain cell communication
- Mood regulation and memory
- Reducing inflammation
Note: Only animal-based foods provide significant usable amounts of these fatty acids. Plant sources offer ALA, which converts to DHA/EPA at a rate of less than 5%.
Without adequate omega-3s, individuals may experience:
- Mood disorders
- Sleep disturbances
- Cognitive decline.
The hidden link between diet and burnout
What we label as “burnout” today may often be better described as a chronic energy deficit at the cellular level. According to Dr. Ben Bikman, a biomedical scientist and author of Why We Get Sick, this energy deficit stems from:
- Chronically high insulin levels (driven by carbohydrate-heavy diets)
- Deficiencies in fats, proteins, and micronutrients
- Impaired mitochondrial function (the energy powerhouses of cells)
Consequence: The brain and body downshift. Concentration fades, energy levels drop, and motivation vanishes-not due to being “busy,” but because of structural undernourishment at a cellular level.
Cutting meat and its impact on male fertility
Dr. Ben Bikman has extensively discussed in lectures and interviews how avoiding meat-especially high-quality meat-can be detrimental to male fertility. Key reasons include:
- Meat provides zinc, B12, iron, and omega-3 fatty acids, all essential for sperm and testosterone production.
- Without these nutrients, testosterone levels decline.
Effects of low testosterone:
- Poorer sperm quality
- Lower sperm concentration
- Reduced sperm motility
Additionally, insulin resistance-often caused by a low-fat, low-protein, high-carbohydrate diet-further suppresses testosterone production and can contribute to erectile dysfunction. Bikman describes this as a vicious cycle where poor diet leads to hormonal damage that directly impacts sperm quality.
Dr. Ben Bikman’s insights: food as medicine
Dr. Bikman advocates for:
- Reducing carbohydrates, especially refined ones
- Increasing proteins and healthy fats (from sources like meat, fish, and eggs)
- Using supplements only as a complement, not a replacement
He argues that a well-nourished body should not experience burnout unless undermined by a “modern” dietary style that strays far from our biological needs.
Why vegetarians have smaller brains
The book Why Vegetarians Have Smaller Brains posits that:
- Vegetarians, on average, have lower brain volumes.
- This is linked to deficiencies in animal-derived fatty acids and micronutrients.
- Brain development, especially during pregnancy and childhood, relies on DHA, B12, heme-iron, and cholesterol.
This aligns with the evolutionary perspective shared by Bikman, who notes that human brain growth was enabled by meat consumption.
Conclusion: nutrition as the foundation for mental and hormonal health
Burnout, mental fatigue, and fertility issues are not random occurrences in modern society. They result from:
- Ultra-processed foods
- Chronic deficiencies in essential fatty acids and micronutrients
- An obsession with “light eating” at the expense of nourishment
What can you do?
- Choose unprocessed foods: meat, fish, eggs, vegetables, and full-fat options
- Restore fatty acid balance: eat fatty fish or supplement with omega-3
- Reintroduce quality meat into your diet-for energy, brain health, and fertility.
Citations:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11206753/
- https://www.beingpatient.com/brain-glucose-benjamin-bikman-metabolism/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9268228/
- https://www.youtube.com/watch?v=SUfOrnzVVw0
- https://eurohealthnet.eu/publication/tackling-ultra-processed-food-for-a-healthier-and-just-food-system/
- https://www.youtube.com/watch?v=ZgH1qsZKZs8
- https://plantbasednews.org/lifestyle/health-and-fitness/why-vegans-have-smaller-brains-debunked/
- https://eurohealthnet.eu/publication/regulate-ultra-processed-food-to-save-lives-and-improve-health/
- https://www.youtube.com/watch?v=86f4thGPIJg
- https://www.fabresearch.org/articles/ultra-processed-food-and-mental-health
- https://www.levelshealth.com/podcasts/surprising-symptoms-related-to-insulin-resistance-and-why-blood-sugar-might-go-up-on-a-low-carb-diet-ben-bikman-casey-means
- https://shows.acast.com/the-metabolic-classroom/episodes/does-red-meat-cause-cancer
- https://podcasts.apple.com/gb/podcast/why-vegans-have-smaller-brains-episode-2591/id521811037?i=1000683466883
- https://www.youtube.com/watch?v=igyi6WfRF28
- https://www.uab.cat/web/newsroom/news-detail/study-links-ultra-processed-foods-with-psychosocial-problems-associated-with-mental-health-in-adolescents-1345830290613.html?detid=1345889356938
- https://www.youtube.com/watch?v=zkTHyXydz48
- https://readjordanpeterson.com/rethinking-food-pyramid/
- https://edepot.wur.nl/671427
- https://www.rivm.nl/bibliotheek/rapporten/270555009.pdf
- https://www.sciencedirect.com/science/article/pii/S0165032723006092
