Carnivore Diet, Cholesterol, Gut Bacteria, Microbiome, and Fasting Insulin Results from a 90-Day Self-Experiment

What if cutting out fiber entirely actually improved your gut bacteria? This episode breaks down a real 90-day carnivore self-experiment, complete with before and after blood work, stool testing, and continuous glucose data, that challenges everything you think you know about fiber, cholesterol, and metabolic health.

Watch this episode on YouTube for the full video experience:

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

Host Dave Asprey sits down with Ben Azadi, founder of Keto Kamp and bestselling author of Metabolic Freedom. After overcoming obesity and severe health challenges, Ben has spent years educating millions of people on metabolic health, fasting, ketosis, and biohacking strategies through his podcast, books, and YouTube channel with over a million subscribers. He is known for turning complex science into practical tools anyone can use to burn fat, boost human performance, and support long-term longevity.

Ben walks through what happened when he ate nothing but meat, eggs, and dairy for 90 straight days, tracking everything from his microbiome diversity to his LDL particle size. His cholesterol numbers spiked, but the full lipid panel tells a very different story than most doctors would assume. They get into why ketosis works better when you cycle in and out of it, how sodium and electrolytes play a bigger role in insulin resistance than most people realize, and why eating 17 to 23 times a day might be quietly wrecking your metabolism.

The conversation also covers the real science behind creatine absorption, why Dave adds his to hot coffee for better brain uptake, the truth about cooking oils and smoke points, and why cold plunging is one of the most misunderstood biohacks in the wellness space. Dave and Ben dig into mitochondria, fasting protocols, sleep optimization, and the supplements that actually move the needle for energy, fat loss, and anti-aging.

This is essential listening for anyone serious about biohacking, functional medicine, brain optimization, and building a body that performs at a higher level for longer.

You'll Learn:

What 90 days of zero fiber actually did to his gut bacteria and microbiome diversity
Why his cholesterol went up but his cardiovascular risk markers stayed low
The real reason cyclical ketosis works better than staying in ketosis full time
How sodium and electrolyte intake affects insulin resistance and metabolism
Why eating too frequently keeps your body stuck in glucose and insulin spikes
The creatine hack that increases brain absorption using hot coffee
Why cold plunging is overrated for most people who skip the hormesis basics

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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 brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.

New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.

Keywords: Ben Azadi, Keto Kamp, carnivore diet, 90-day carnivore experiment, gut microbiome, gut bacteria diversity, fiber-free diet, LDL particle size, cyclical ketosis, fasting, autophagy, electrolytes, sodium intake, insulin resistance, fasting insulin, creatine, blood-brain barrier, melatonin, mitochondria, hormesis, cold plunge, dopamine receptors, olive oil polyphenols, smoke point, beef tallow, seed oils, HRV, sleep optimization, KetoFlex, Metabolic Freedom

Resources:

• See All Of Ben Azadi's Content At: https://benazadi.com/

• Check Out Ben’s YouTube Channel: https://www.youtube.com/@KetoKamp

• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/

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• Danger Coffee: https://dangercoffee.com/discount/dave15

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• Dave Asprey’s BEYOND Conference: https://beyondconference.com

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

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• Upgrade Labs: https://upgradelabs.com

Timestamps:

00:00 – Trailer

01:15 – 90-Day Carnivore Experiment

04:43 – Cholesterol & Lipid Results

09:12 – Cyclical Keto Approach

20:19 – Reading Body Signals

26:36 – Danger Creatine Launch

31:55 – Calories vs. Hormones

33:53 – Root Cause of Insulin Resistance

35:37 – Sodium & Electrolytes

45:11 – Sleep Optimization

49:19 – Cold Plunging Overrated

51:17 – BICEP & Dopamine Reset

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90 Days of Full Carnivore: No Plants, No Fiber, Surprising Gut Results | Ben Azadi : 1494

The Human Upgrade: Biohacking for Longevity & Performance

90 Days of Full Carnivore: No Plants, No Fiber, Surprising Gut Results | Ben Azadi : 1494