EP 1295
1295. The Ultimate Guide to a Metabolism That Burns Fat Again – with Ben Azadi
In this episode of The Human Upgrade, Host Dave Asprey sits down with bestselling author and metabolic health expert Ben Azadi to reveal why 93% of people are stuck in sugar-burning mode and can’t efficiently burn fat. They break down the hidden role of insulin resistance, seed oils, uric acid, and mitochondrial dysfunction—and why most doctors aren’t testing for the real root causes. You’ll learn how to restore metabolic flexibility using smart ketosis, targeted supplements, strategic fasting, and gut repair tools, all while avoiding the common traps of endless carnivore, over-biohacking, and bad data.
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In this Episode of The Human Upgrade™...
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.
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 optimizationto 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.
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“Seed oils are the biggest health scam of the last 50 years.”
Ben Azadi
- 00:00 Trailer
A rapid-fire preview of the biggest insights, myths exposed, and metabolic hacks covered in this episode.
- 01:04 Intro
Host Dave Asprey welcomes Ben Azadi and celebrates his New York Times bestselling book Metabolic Freedom.
- 01:25 Metabolic Health Stats
Ben breaks down the shocking stat that 93% of people are metabolically unhealthy—and what’s really driving it.
- 02:42 Insulin Explained
The deep damage high insulin causes before blood sugar ever spikes, and why most doctors don’t test for it.
- 06:00 Salt vs. Potassium
How sodium affects blood pressure differently in sensitive vs. non-sensitive people, and why potassium matters more.
- 08:10 Uric Acid & Fructose
The real reason fructose wrecks your metabolism, and why Ben and Dave both track uric acid as a core longevity metric.
- 12:56 Health Trolls
Ben and Dave reflect on a decade of criticism from health trolls and why it only proves you’re doing something right.
- 18:14 Seed Oil Truth
A breakdown of polyunsaturated fats, chemical processing, and why seed oils are fueling oxidative stress and aging.
- 24:24 Cooking Oil Breakdown
Which oils to cook with, which to avoid, and why smoke point doesn’t tell the whole story about fat stability.
- 31:08 Carnivore & Flexibility
Ben shares why he doesn’t believe in long-term carnivore or keto and explains the importance of metabolic cycling.
- 34:21 Blood Work Results
Inside Ben’s before-and-after labs from his 90-day carnivore experiment, including cholesterol, insulin, and CRP.
- 34:57 Gut Test Insights
Surprising improvements in Ben’s gut microbiome diversity after going plant-free, and what it means for fiber.
- 36:09 Cholesterol Panel
Total cholesterol over 450—but with protective patterns. Ben explains why markers like LDL can be misleading.
- 36:43 LMHR Explained
What it means to be a Lean Mass Hyper Responder and how high fat intake impacts cholesterol differently.
- 37:39 Inflammation Markers
The key blood tests that reveal real cardiovascular risk—beyond cholesterol—and what optimal numbers look like.
- 40:25 Managing Autoimmunity
Dave and Ben discuss their personal autoimmune conditions and strategies they use to manage flare-ups.
- 42:07 Gut Bacteria & Fiber
How fasting, hormesis, and targeted prebiotics shape the gut microbiome beyond just eating more plants.
- 46:55 Fasting for Gut Health
Why energy diversion during fasting boosts gut repair and stem cell activation, according to the latest science.
- 48:03 Saturated Fat & Gut
The overlooked interaction between saturated fats and gut barrier integrity, and how to minimize LPS issues.
- 49:34 Oxalates & Diet
Oxalate overload from healthy foods like almonds and spinach, and how Dave’s symptoms disappeared when he cut back.
- 57:32 Metabolic Efficiency
Why metabolism isn’t about speed, but efficiency—and how muscle mass preserves youth even into old age.
- 01:03:08 Hormesis & Stress
The hidden dangers of over-biohacking, and how to find your hormetic sweet spot using HRV and recovery metrics.
- 01:08:21 Final Takeaways
Ben reflects on writing Metabolic Freedom, the rise of criticism with visibility, and how to think for yourself.
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
Enjoy the show!
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