This episode of the PlantFree MD podcast features host Dr. Anthony Chaffee and returning guest Ben Azadi, who discusses his new book focused on metabolic health. The book is designed for a broad audience, including those following the standard American, European, or Australian diets, to explain why considering alternative eating methods, such as embracing meat, could be beneficial. Unlike a niche keto or carnivore book, it aims to reach the majority of people who might be hesitant to make drastic dietary changes. Dr. Chaffee expresses appreciation for Ben’s approach of meeting people where they are, suggesting that even small steps like reducing processed foods or increasing meat consumption can have a significant impact.
Ben Azadi shares his personal journey, starting in the health space 17 years prior in 2008 after overcoming obesity and multiple addictions stemming from an unhealthy childhood diet. He lost 80 lbs in 9 months through eating real food and exercise, eventually evolving towards a keto/carnivore approach. Before this, he had a negative experience with a strict plant-based diet in 2013 which harmed his health and hormones, leading him to research ketosis and fasting. His decision to write a book on metabolism for the masses was heavily influenced by three key studies: a 2016 Mayo Clinic study showing only 2.7% of Americans live a healthy lifestyle based on four criteria; a 2018 University of North Carolina study indicating around 88% of American adults were metabolically unhealthy; and a more recent 2022 study showing this figure was closer to 93%. These statistics highlighted the widespread metabolic dysfunction Ben wanted to address.
The book delves into the main causes of metabolic dysfunction, exploring why relying solely on sugar for fuel is problematic, how environmental toxins and poor circadian rhythm disrupt metabolism. The second half of the book focuses on solutions and includes a 30-day protocol. While not exclusively a keto or carnivore book, it emphasises the importance of eating animal protein and includes a chapter on keto, which Ben sees as crucial. The goal is for the book to serve as a “gateway” for people to move from a standard diet towards paleo, low-carb, keto, and potentially ultimately carnivore. Ben highlights that even those already following keto or carnivore can benefit from the book’s scientific explanations, such as the mechanisms behind high insulin and A1C levels. The book also provides different 30-day protocols for beginners and those already practicing keto/fasting.
Ben recounts his personal 90-day full carnivore experiment, during which he meticulously tracked various health markers, including comprehensive lab work, a stool test, continuous glucose monitoring, and Oura ring stats. Although already healthy on day one, he saw further improvements. He experienced better sleep, increased deep and REM sleep, and woke up less frequently at night. Surprisingly, despite already being lean, he lost another 16 lbs and 6% body fat while maintaining muscle mass. The most significant finding came from the stool tests: his gut microbiome diversity, initially average, increased significantly after 90 days of carnivore, along with the appearance of keystone and core bacteria that were absent before, contradicting the typical recommendations to eat more plants and fibre. Dr. Chaffee mentions his own similar experience and notes that while the microbiome is complex and not fully understood by experts, these findings in individuals already eating a clean diet challenge conventional wisdom.
The conversation touches upon the importance of insulin sensitivity and the need to test fasting insulin, which is often overlooked in conventional medicine. High insulin levels are seen as a primary driver of metabolic issues, potentially preceding changes in blood sugar markers like A1C and fasting glucose by many years. Ben’s labs showed optimal insulin sensitivity and healthy inflammatory markers, although his cholesterol and LDL levels increased significantly on carnivore, but the majority of particles were the large, fluffy, healthy type. Both Ben and Dr. Chaffee highlight that conventional doctors, trained without emphasis on nutrition or metabolic therapies like carbohydrate restriction, may misinterpret these lipid results. They discuss the lack of financial incentive behind promoting dietary changes compared to pharmaceutical products as a major barrier to widespread adoption and education within the medical field. The book contains 274 citations, providing scientific backing for the claims made.