Carnivore Diet, Cholesterol, Gut Bacteria, Microbiome, and Fasting Insulin Results from a 90-Day Self-Experiment
What if cutting out fiber entirely actually improved your gut bacteria? This episode breaks down a real 90-day carnivore self-experiment, complete with before and after blood work, stool testing, and continuous glucose data, that challenges everything you think you know about fiber, cholesterol, and metabolic health.
Host Dave Asprey sits down with Ben Azadi, founder of Keto Kamp and bestselling author of Metabolic Freedom. After overcoming obesity and severe health challenges, Ben has spent years educating millions of people on metabolic health, fasting, ketosis, and biohacking strategies through his podcast, books, and YouTube channel with over a million subscribers. He is known for turning complex science into practical tools anyone can use to burn fat, boost human performance, and support long-term longevity.
Ben walks through what happened when he ate nothing but meat, eggs, and dairy for 90 straight days, tracking everything from his microbiome diversity to his LDL particle size. His cholesterol numbers spiked, but the full lipid panel tells a very different story than most doctors would assume. They get into why ketosis works better when you cycle in and out of it, how sodium and electrolytes play a bigger role in insulin resistance than most people realize, and why eating 17 to 23 times a day might be quietly wrecking your metabolism.
The conversation also covers the real science behind creatine absorption, why Dave adds his to hot coffee for better brain uptake, the truth about cooking oils and smoke points, and why cold plunging is one of the most misunderstood biohacks in the wellness space. Dave and Ben dig into mitochondria, fasting protocols, sleep optimization, and the supplements that actually move the needle for energy, fat loss, and anti-aging.
You’ll Learn:
-What 90 days of zero fiber actually did to his gut bacteria and microbiome diversity
-Why his cholesterol went up but his cardiovascular risk markers stayed low
-The real reason cyclical ketosis works better than staying in ketosis full time
-How sodium and electrolyte intake affects insulin resistance and metabolism
-Why eating too frequently keeps your body stuck in glucose and insulin spikes
-The creatine hack that increases brain absorption using hot coffee
-Why cold plunging is overrated for most people who skip the hormesis basics
Resources:
• Get More Ben Azadi At: https://benazadi.com/
• Check Out Ben’s YouTube Channel: https://www.youtube.com/@KetoKamp
Thank you to our sponsors!
– PredictiveMind™ | Get your Brain Pattern Mapping report at predictivemind.io/dave and use code DAVE for 10% off.
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– ENERGYbits | If you want a simpler, smarter way to support your body… this is it. Head to ENERGYbits.com and use code ASPREY for 20% off your order.
Timestamps:
00:00 – Trailer
01:15 – 90-Day Carnivore Experiment
04:43 – Cholesterol & Lipid Results
09:12 – Cyclical Keto Approach
20:19 – Reading Body Signals
26:36 – Danger Creatine Launch
31:55 – Calories vs. Hormones
33:53 – Root Cause of Insulin Resistance
35:37 – Sodium & Electrolytes
45:11 – Sleep Optimization
49:19 – Cold Plunging Overrated
51:17 – BICEP & Dopamine Reset
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