633: He Tried the Carnivore Diet for 90 Days, Here Is What Happened | Ben Azadi
Dec 31, 2024
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Ben Azadi, founder of Keto Kamp and bestselling author, shares his eye-opening 90-day experiment with the carnivore diet. He discusses remarkable changes in body composition, gut health, and sleep improvements, while also addressing rising LDL cholesterol concerns. Azadi delves into ketosis, insulin resistance, and the necessity of a flexible diet tailored to individual needs. He also offers insights on banana tea as a sleep aid and the importance of self-image in achieving sustainable health transformations.
Ben Azadi's 90-day carnivore diet trial led to a significant 6% reduction in body fat and enhanced gut microbiome diversity.
The podcast emphasizes that the ketogenic diet should be viewed as a metabolic process rather than merely a weight loss strategy.
Engaging in autophagy through fasting and quality fat intake is suggested as a method for improving overall health and gut diversity.
Heart rate variability (HRV) is highlighted as a key indicator of stress management and recovery, guiding personal health routines.
Deep dives
Carnivore Diet Experiment Results
Over a 90-day carnivore diet trial, significant results were achieved, including a 6% reduction in body fat and a loss of 16 pounds. Improvements in gut health were noted as well, with increased diversity in the microbiome and the presence of seven core bacteria by day 90 that were not present at the start. Many saw improvements in heart rate variability (HRV), deep sleep, and REM sleep, suggesting enhanced overall wellness. These results challenge conventional beliefs about gut health, indicating that a lack of dietary fiber may not adversely affect microbiome diversity.
Insights on Ketogenic vs. Carnivore Diets
The ketogenic diet is discussed as more than just a weight loss strategy but a metabolic process designed to utilize ketones fueled by stored body fat. A common mistake people make is considering keto solely as a diet, rather than understanding its broader metabolic implications. Additionally, the necessity of consuming the right types of fats is highlighted, pointing to the dangers of inflammatory polyunsaturated fats found in many processed foods. Emphasizing that fats must be selected carefully is crucial for those following a ketogenic or carnivore approach to avoid health issues.
The Role of Gut Bacteria and Autophagy
With a focus on gut health, the podcast emphasizes the link between autophagy—a bodily detox process—and the removal of detrimental fats and bacteria. Engaging in autophagy, triggered by fasting and exercise, is presented as a method for cleansing the body, including bad fats that contribute to chronic diseases. The speaker suggests that cleansing the body through fasting, in conjunction with quality fat intake, enhances the body's ability to recover and regenerate. This underscores the importance of metabolic health management as it relates to gut diversity and overall wellness.
Beware of Inflammatory Fats
The discussion includes warnings about certain fats that are often considered acceptable within keto circles but can promote inflammation and chronic disease. Specifically, the negative effects of seed oils, like canola and soybean oil, are addressed, highlighting that these fats can remain in the body for an extended period and lead to various health issues. The talk suggests alternatives, advocating for stable fats from animal sources like butter and coconut oil, which are seen as more beneficial. This segment underscores the significance of understanding fat intake composition as it relates to health risks.
Managing Stress and Improving HRV
The importance of heart rate variability (HRV) is examined as a measure of how well one is managing stress and recovery. Low HRV indicates a need for reduced exertion and increased self-care, while a high HRV suggests ample recovery and readiness for more intense exercise. Techniques for boosting HRV are discussed, including engaging in gratitude practices, meditation, and other gentler activities on days of lower HRV. This insight highlights how personal health routines can be more effective when aligned with biological signals.
Exercise and Muscle Maintenance
Resistance training is promoted as essential for maintaining metabolic health, particularly as it relates to muscle mass and insulin sensitivity. The speaker emphasizes that even minimal, body-weight exercises can be effective in gaining muscle without diving into high-intensity workouts. This adaptability underlines that building lean muscle is not only crucial for physical health but also a contributor to longevity. The paradigm shift from viewing fitness as competitive towards sustainability in exercise routines is positioned as integral to long-term health.
Creating a Sustainable Health Mindset
A focus on affirmations and gratitude practices is highlighted as a means to foster a positive self-image and support health-related goals. By keeping affirmations visible and integrating gratitude routines into daily life, individuals can retrain their minds to center on health and well-being. This psychological approach is framed as equally important as physical diet choices, suggesting that empowerment in mindset is crucial for long-term commitment to health. The interplay between emotional health and physical outcomes reinforces the importance of holistic practices.
