The Human Upgrade: Biohacking for Longevity & Performance

The Ultimate Guide to a Metabolism That Burns Fat Again — with Ben Azadi : 1295

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Jun 26, 2025

Ben Azadi, a functional health expert and best-selling author, joins to unpack the shocking reality that 93% of people are metabolically unhealthy. They dive into how high insulin levels—not fat—drive chronic diseases, stressing the need for better testing. Listeners will learn to escape the sugar trap, using fasting and sleep optimization to repair metabolic function. The conversation also covers the dangers of seed oils and hidden nutrient deficiencies while offering strategies like potassium balancing and the use of nootropics to enhance metabolic resilience.

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INSIGHT

Insulin Drives Chronic Disease

High insulin, not fat or salt, is the main driver of most chronic diseases.
Elevated insulin ages cells faster and causes metabolic dysfunction before blood sugar shows changes.

ADVICE

Salt Helps Insulin Resistance

Increase sodium intake if insulin resistant as it helps regulate electrolytes and lowers insulin.
Balance sodium with potassium to avoid complications and improve metabolic health.

ANECDOTE

Gout Flare from Inosine Experiment

Dave Asprey got gout after two days taking inosine supplement.
He quickly identified and reversed it, an unpleasant reminder of past health struggles.

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The China study

Campbell, Angus

The China Study is based on the China–Cornell–Oxford Project, a 20-year study that examined the link between the consumption of animal products and chronic illnesses such as coronary heart disease, diabetes, and various types of cancer. The authors conclude that a predominantly whole-food, vegan diet can significantly reduce the risk of these diseases. The book presents findings from dietary surveys and blood work in 65 counties in China, combined with laboratory research, to argue for the health benefits of a plant-based diet and the dangers of a diet high in animal protein.

The bulletproof diet

Dave Asprey

The Bulletproof Diet is a comprehensive guide to achieving better mental clarity, sustained energy, and weight loss through a high-fat, moderate-protein, and low-carbohydrate approach. The diet emphasizes eating organic, grass-fed, and non-GMO foods to minimize toxins and maximize nutrient intake. It also incorporates intermittent fasting and the consumption of healthy fats like avocados, coconut oil, and grass-fed butter. The diet aims to stabilize blood sugar levels, promote weight loss, and support cognitive function. Key components include the use of Bulletproof Coffee, avoiding mold toxins, and a balanced approach to exercise and sleep[1][3][5].

Dr. Atkins' Diet Revolution

Robert C. Atkins

Dr. Atkins' Diet Revolution, first published in 1972, introduced the Atkins diet, a nutritional approach that challenges conventional weight loss methods by emphasizing the reduction of carbohydrate intake. The diet promotes the consumption of meat, cheese, eggs, and other high-fat foods while limiting carbohydrates such as bread, cereal, and pasta. The book has been a bestseller and has sparked extensive research and debate within the medical community regarding the benefits and drawbacks of low-carbohydrate diets.

Grain Brain

David Perlmutter

Grain Brain by Dr. David Perlmutter reveals how carbohydrates, including those from whole grains and fruits, can trigger inflammatory responses in the body, leading to various health issues such as dementia, ADHD, epilepsy, anxiety, and depression. The book argues that a diet high in 'good fats' and low in carbs, especially those containing gluten or high in sugar, is crucial for cognitive function and long-term health. Dr. Perlmutter provides a 4-week plan with easy-to-follow strategies, recipes, and weekly goals to help readers maintain a healthy brain and reduce the risk of neurological diseases without relying on drugs.

Stay off My Operating Table

Philip Ovadia

Good calories, bad calories

Fats, Carbs, and the Controversial Science of Diet and Health

Gary Taubes

In 'Good Calories, Bad Calories', Gary Taubes challenges the conventional wisdom on diet, weight control, and disease. He argues that the last few decades of dietary advice promoting low-fat diets have been consistently incorrect. Taubes posits that carbohydrates, particularly refined ones like white flour, sugar, and starches, are the primary cause of obesity, diabetes, heart disease, and other ailments. He supports his assertions with biological, epidemiological, and anthropological evidence, highlighting the role of insulin in fat storage and the flaws in the scientific literature that have led to the current dietary guidelines. The book aims to change how scientists and researchers approach the questions of obesity, heart disease, and diabetes, rather than providing a specific diet plan[2][3][5].

Heavily Meditated

8 Steps to Remove Your Triggers and Upgrade Your Mind

Dave Asprey

In 'Heavily Meditated', Dave Asprey combines ancient wisdom traditions and practices with modern technology and cutting-edge methods. The book is based on his immersive program '40 Years of Zen' and provides an 8-step approach to help readers remove their triggers and upgrade their mental well-being. Asprey draws on his extensive experience in biohacking and human performance optimization to offer practical advice for improving mental clarity and resilience.

Metabolic Freedom

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Ben Azadi

93% of people are metabolically unhealthy, and it’s not because they’re lazy or eating too much fat. It’s because their bodies forgot how to burn fat at all. This episode gives you a complete roadmap to reboot your metabolism, escape the sugar-burning trap, and reignite your fat-burning engine for good.

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey sits down with Ben Azadi, functional health expert, best-selling author of Metabolic Freedom, and one of today’s most trusted voices in the ketogenic and fasting space. After reversing his own obesity through biohacking and functional medicine, Ben has helped millions unlock metabolic flexibility and master human performance through smarter-not-harder strategies.

They explore how high insulin, not fat or salt, drives most chronic disease, and why your doctor probably isn’t testing for it. You’ll learn the truth about seed oils, fructose, and blood sugar spikes, and why most people using continuous glucose monitors are still missing the real metabolic threat.

You’ll also discover how to:

• Switch out of sugar-burning mode and back into fat-burning ketosis

• Use fasting, cold therapy, and sleep optimization to repair mitochondrial damage

• Fix hidden nutrient deficiencies with the right supplements, potassium, and electrolytes

• Build real metabolic resilience with Danger Coffee, functional medicine, and nootropics

• Avoid the trap of endless keto or carnivore and learn how to cycle your way to true metabolic freedom

• Understand why low HRV, high insulin, and sleep debt crush longevity, energy, and brain optimization

• Decode how neuroplasticity, emotional regulation, and resilience all connect to metabolism

This is your science-backed guide to transforming your energy, losing stubborn fat, and becoming metabolically unstoppable.

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.

Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.

SPONSORS:

- BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino.

- IGNITON | Save 10% at https://endlss.io/sl/igniton/daveasprey.

Resources:

• Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/

• Ben’s New Book - Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat: https://www.amazon.com/Metabolic-Freedom-Restore-Metabolism-Hormones/dp/1401994369

• Ben’s Instagram: https://www.instagram.com/thebenazadi/?hl=en

• Danger Coffee: https://dangercoffee.com

• Dave Asprey’s Website: https://daveasprey.com

• Dave Asprey’s Linktree: https://linktr.ee/daveasprey

• Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com

• Own an Upgrade Labs: https://ownanupgradelabs.com

• Upgrade Labs: https://upgradelabs.com

• 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com

Timestamps:

• 00:00 Trailer

• 01:04 Intro

• 02:42 Insulin Explained

• 06:00 Salt vs. Potassium

• 08:10 Uric Acid & Fructose

• 12:56 Health Trolls

• 18:14 Seed Oil Truth

• 24:24 Cooking Oil Breakdown

• 31:08 Carnivore & Flexibility

• 34:57 Gut Test Insights

• 36:09 Cholesterol Panel

• 36:43 LMHR Explained

• 37:39 Inflammation Markers

• 40:25 Managing Autoimmunity

• 42:07 Gut Bacteria & Fiber

• 46:55 Fasting for Gut Health

• 48:03 Saturated Fat & Gut

• 49:34 Oxalates & Diet

• 57:32 Metabolic Efficiency

• 01:03:08 Hormesis & Stress

• 01:08:21 Final Takeaways

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