Introduction

Hey nude nutrition crew, today we are taking a look at an episode by Nathalie Niddam, featuring Ben Azadi, a health expert and founder of Keto Kamp. This episode delves into the benefits of a flexible metabolism, Ben's carnivore experiment, and how to guide yourself towards metabolic flexibility. Here’s what you can expect to learn.

• Guest Background: Ben Azadi has over 15 years of experience in the health industry and is the author of four best-selling books, including his latest, "Keto Flex."
• Main Theme: The discussion centers around achieving metabolic flexibility, the importance of cycling between ketosis and higher carb days, and the impact of genetics on dietary choices.
• Key Takeaways: Expect insights into how to transition from a sugar-burning to a fat-burning state, the benefits of ketosis, and practical tips for improving metabolic health.

Ben Azadi's Carnivore Experiment

Ben Azadi shares his experience with a 90-day carnivore diet experiment, which was part of his ongoing research into metabolic flexibility.

• Experiment Details: Ben conducted comprehensive lab tests before and after the experiment, including CBC, A1C, fasting insulin, thyroid panel, and lipid profiles. He also used a continuous glucose monitor and an Aura ring to track his metrics.
• Results: Despite initial concerns, Ben's lipid profiles showed that 85% of his LDL particles were the large and fluffy type, which is considered healthy. His fasting insulin remained low, and his gut diversity improved significantly, with six new Keystone bacteria present after 90 days.
• Gut Health: The experiment showed that a carnivore diet can increase gut diversity without the need for fiber or polyphenols, challenging conventional wisdom.
• Sleep and HRV: Ben reported improved deep sleep, REM sleep, and heart rate variability (HRV) during the experiment.
• Lipid Profiles: His total cholesterol and LDL levels increased, but the particle size analysis revealed that the majority of LDL particles were healthy.

Metabolic Flexibility and Ketosis

Ben discusses the importance of metabolic flexibility and how to achieve it through ketosis and carb cycling.

• Metabolic Flexibility: The goal is to be able to use any available substrate (carbs, fat, ketones) for energy, similar to how babies naturally go in and out of ketosis while breastfeeding.
• Ketosis Benefits: Ketosis has numerous benefits, including increased mitochondrial biogenesis, higher cellular energy, and improved brain function. It also raises the basal metabolic rate, leading to sustainable weight loss.
• Carb Cycling: Ben emphasizes the importance of cycling between ketosis and higher carb days to maintain metabolic flexibility and avoid metabolic inflexibility.
• Mitochondrial Health: Ketosis stresses the mitochondria in a positive way, leading to increased mitochondrial biogenesis and cellular energy.
• Brain Function: Ketones, especially beta-hydroxybutyrate, provide an alternative fuel source for the brain, improving mental clarity and focus.

Genetics and Dietary Choices

The discussion touches on the role of genetics in dietary choices and how it affects metabolic health.

• Genetic Testing: While genetic testing can provide clues, epigenetics plays a more significant role. Ben hasn’t seen genetic factors significantly impacting the ability to process saturated fats unless combined with high carbohydrates.
• Saturated Fats: For those with specific genetic markers, it’s recommended to focus on monounsaturated fats and lean proteins to avoid potential inflammation.
• Epigenetics: The overall goal is to control environmental factors that influence epigenetics, rather than relying solely on genetic predispositions.

Dirty Keto and Processed Foods

Ben addresses the issue of "dirty keto" and the dangers of processed foods and seed oils.

• Dirty Keto: This refers to the consumption of unhealthy, processed foods that are ketofriendly but not health-friendly. Examples include foods high in processed seed oils.
• Seed Oils: Processed seed oils like canola, corn, and sunflower oil are highly inflammatory and can be more harmful than processed sugar. Unprocessed seed oils, however, can be healthy.
• Hyperpalatable Foods: The addiction to hyperpalatable foods can lead to overconsumption of unhealthy fats and artificial sweeteners, even on a keto diet.

Key Takeaways

Here are the key insights from the episode:

• Fasting Insulin: Getting a fasting insulin test is crucial as high insulin levels are a precursor to metabolic issues.
• Gradual Transition: Gradually decrease carbohydrate intake over 7-10 days to avoid the "keto flu."
• Electrolytes: Maintain electrolyte levels when reducing carb intake to prevent the "keto flu."
• Metabolic Freedom: The goal is to achieve metabolic flexibility, allowing the body to use any available substrate for energy.
• Gratitude and Joy: Practicing gratitude and joy (referred to as "vitamin G" and "vitamin J") is essential for overall health and well-being.