Best Fastingmimickingdiet Podcasts (2025)

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#1074 Why You’re Not Losing Fat (Even If You’re Doing Everything Right) – Game-Changing Fixes with Dr. Stephanie Estima 1:01:06

2h ago1:01:06

1:01:06

In this episode of Metabolic Freedom Podcast, Ben Azadi sits down with Dr. Stephanie Estima to uncover the five biggest mistakes women often make when trying to lose fat—like cutting calories for too long, not getting enough sleep, fearing carbs, overdoing cardio, and being their own worst critic. Dr. Estima shares practical, science-backed strateg…

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#1073 The 5-Minute Dopamine Reset: How to Kill Cravings, Calm Cortisol, and Rewire Your Brain Naturally — With Ben Azadi 15:05

16h ago15:05

15:05

In this episode, Ben Azadi reveals a simple yet powerful 5-minute method to break food cravings—without willpower, extra time, or a new routine. Learn how Big Food designs snacks to hijack your brain, how to interrupt the craving loop with sensory action and gratitude (aka "Vitamin G"), and why cravings are driven by dopamine, cortisol, and gut sig…

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#1072 Living on Autopilot? – The Best Morning Routine to Rewire Your Brain & Boost Mental Clarity with Kaylor Betts 1:01:41

1d ago1:01:41

1:01:41

In this powerful episode of the Metabolic Freedom Podcast, Ben Azadi sits down with Kaylor Betts for a raw and inspiring conversation about mental health, healing, and living with purpose. Kaylor opens up about his journey through anxiety and addiction—and how he turned things around by getting intentional about his habits, mindset, and mission. Th…

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#1071 The 7 “Healthy” Foods That Are Silently Destroying Your Liver and Stalling Fat Loss — What Doctors Won’t Tell You… With Ben Azadi 17:35

3d ago17:35

17:35

In this episode, Ben reveals 7 foods marketed as "healthy" that are silently damaging your liver and sabotaging fat loss, detox, and hormone balance. These foods may be triggering inflammation, insulin resistance, and fatty liver—even in people who think they’re eating clean. What You’ll Learn: Why non-organic cruciferous vegetables may contain liv…

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#1070 This Detox Drink MELTS Belly Fat in 5 Days (No Exercise) – With Ben Azadi 16:52

4d ago16:52

16:52

In this solo episode, Ben Azadi reveals the science-backed benefits of a 72-hour water fast and why day 3 is the key to burning dangerous visceral fat. He walks through what happens at every stage of the fast — from increased human growth hormone and ketone production to stem cell regeneration and a dopamine reset. Ben also shares who should avoid …

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#1069 The 8 Types of Unhealthy Poop That Reveal Gut, Liver, and Immune Dysfunction (And How to Fix It Fast) With Ben Azadi 18:43

6d ago18:43

18:43

💩 In this episode, Ben Azadi breaks down what your poop says about your health—from gut inflammation to liver issues—and how to fix it. He shares 8 red flags to watch out for and simple, science-backed tips to improve digestion, microbiome health, and metabolism. 🛠️ Topics include: What healthy vs. unhealthy poop looks like 8 poop warning signs Gut…

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#1068 Top 3 Mistakes Women Make That Kill Energy & Wreck Hormones – And How to Fix Them with Angela Foster 56:23

7d ago56:23

56:23

What happens when a high-powered attorney trades the courtroom for the world of functional health and performance? You get Angela Foster—a powerhouse coach helping high-achieving women reclaim their energy, balance their hormones, and thrive. In this episode of the Metabolic Freedom Podcast, Ben Azadi sits down with Angela to explore how you can op…

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#1067 Better Than Eggs? The Shocking Benefits of Cottage Cheese for Muscle Growth, Satiety & Metabolic Health Over 50 — With Ben Azadi 18:04

8d ago18:04

18:04

In this episode, Ben Azadi reveals one of the most underrated fat-burning and muscle-building foods for people over 50 — cottage cheese. Learn why it outperforms eggs in protein-per-calorie ratio, how its slow-digesting casein helps with satiety and muscle recovery, and why it’s ideal for managing metabolism, blood sugar, and hormone health. Ben sh…

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#1066 This Test Could Save Your Life – The #1 Missing Metric for Heart Health with Dr. Philip Ovadia 54:21

9d ago54:21

54:21

What if everything you thought you knew about heart disease was wrong? In this eye-opening episode of the Metabolic Freedom Podcast, Ben Azadi sits down with Dr. Philip Ovadia, a heart surgeon who once followed the standard medical playbook until he realized it wasn’t helping his patients or himself. Together, they dive into one of the most misunde…

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#1065 5 Doctor-Silent Food Swaps That Instantly Lower Inflammation, Melt Belly Fat, and Reset Your Metabolism – With Ben Azadi 18:20

10d ago18:20

18:20

In this episode, Ben shares five underrated but powerful food swaps that can help you lose belly fat, reduce inflammation, and regain energy—especially if you’re over 45 and frustrated with weight gain. These simple changes aren't commonly recommended by doctors, but they can drastically improve your health and metabolism. Top 5 Food Swaps: Swap pl…

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#1064 The Breakfast Myth That’s Making You Tired, Gaining Fat, and Spiking Insulin—Why It’s Time to Rethink Your Morning Meal With Ben Azadi 17:14

11d ago17:14

17:14

Ben Azadi reveals the truth behind the breakfast myth. That "healthy" morning meal might be the reason you’re gaining fat, feeling tired, and struggling with cravings—especially if you're over 45. You’ll learn: Why "breakfast is the most important meal" is a marketing lie from cereal companies How traditional breakfast foods like toast, cereal, oat…

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#1063 The 7 Powerful Nutrients That Reverse Age-Related Muscle Loss, Boost Strength, and Burn Fat After 50 – With Ben Azadi 18:26

13d ago18:26

18:26

In this episode of the Metabolic Freedom Podcast, Ben Azadi shares 7 overlooked but powerful ingredients that help rebuild muscle, boost strength, and burn fat—especially for those over 50. If you're experiencing muscle loss, fatigue, or slower recovery, this episode is a must-listen. What you'll learn: Why ginkgo biloba isn’t just for memory—it su…

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#1062 You’re Sabotaging Fat Loss in Your Sleep – The #1 Metabolic Mistake Revealed with Dr. Michael Breus 1:01:45

14d ago1:01:45

1:01:45

What if the secret to unlocking fat loss, focus, and energy wasn’t another supplement—but better sleep? In this episode of The Metabolic Freedom Podcast, Ben Azadi sits down with the legendary Dr. Michael Breus—better known as “America’s Sleep Doctor”—to uncover the truth about how sleep could be the missing link in your fat loss and metabolic heal…

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#1061 Scientifically Proven Hacks to Burn Fat, Sleep Better, and Reduce Inflammation Fast — Without Changing Your Diet… With Ben Azadi 20:33

15d ago20:33

20:33

In this episode, Ben shares 7 simple, science-backed strategies that can quickly boost your metabolism, reduce inflammation, improve sleep, and support fat loss — no prescriptions, no extreme diets. What You’ll Learn: Why mouth taping at night boosts deep sleep and nitric oxide How a 10-minute walk after meals lowers blood sugar and insulin The pow…

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#1060 Why Most Diets Fail After 40 – And the Simple Fix That Works with Dr. Anthony Balduzzi 57:49

16d ago57:49

57:49

What if getting healthier after 40 wasn’t about working harder—but working smarter? In this episode of the Metabolic Freedom Podcast, Ben Azadi sits down with Dr. Anthony Balduzzi, the powerhouse behind the Fit Father and Fit Mother Project, for a conversation that’s as inspiring as it is practical. Dr. Balduzzi isn’t just throwing around theories—…

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#1059 The 6 Biggest Lies Your Doctor Told You About Fat Loss, Aging, and Metabolism—And What to Do Instead With Ben Azadi 18:34

17d ago18:34

18:34

In this episode, Ben Azadi reveals 6 truths your doctor won’t tell you about fat loss, aging, and metabolic health. Learn why fasting beats grazing, why you should eat fat to burn fat, how your lifestyle—not your genes—determines your health, and why muscle is your ultimate longevity organ. Ben also shares practical tips on protein intake, metaboli…

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#1058 The Scary Truth About School Cafeteria Food: How It’s Wrecking Our Kids’ Brains, Hormones, and Metabolism — With Ben Azadi 18:13

18d ago18:13

18:13

In this eye-opening episode, Ben Azadi reveals the dangerous truth behind school cafeteria food in the U.S. He breaks down how ultra-processed meals—loaded with seed oils, artificial dyes, sugar, and hormone-disrupting chemicals—are harming kids’ brains, metabolism, and long-term health. What You’ll Learn: How school food is linked to cancer, obesi…

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#1057 The Hidden Dangers of One Meal a Day: How to Burn Fat Without Wrecking Your Hormones With Ben Azadi 15:53

20d ago15:53

15:53

In this episode, Ben Azadi breaks down why doing OMAD (One Meal a Day) long-term can slow your metabolism, disrupt hormones, and stall fat loss. He explains how chronic caloric restriction can cause thyroid suppression, muscle loss, and elevated cortisol, leading to fat gain—especially around the belly. 🔑 What You’ll Learn: Why OMAD works short-ter…

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#1056 Addiction Isn’t What You Think – The Surprising Root Cause (And How Doug Bopst Beat It) 49:43

21d ago49:43

49:43

What does it take to completely rewrite your story? In this powerful episode of the Metabolic Freedom Podcast, Ben Azadi sits down with Doug Bopst—a man who’s walked through the darkest valleys of addiction and incarceration and emerged with a mission to help others reclaim their lives. Doug opens up about the raw, real journey of breaking free fro…

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#1055 The 5 Habits That Keep Tom Cruise Looking 35 at 62: Burn Fat, Reverse Aging & Boost Energy Naturally — With Ben Azadi 17:53

22d ago17:53

17:53

Ben Azadi breaks down the five daily habits that keep Tom Cruise lean, energized, and youthful at 62. Learn how Cruise uses mobility, HIIT workouts, protein-focused meals, recovery tools, and playful movement to reverse aging and burn fat—plus tips on how to apply these habits to your life. 💡 Topics covered: Morning mobility to activate your nervou…

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#1054 This Is What ICU Doctors Wish You Knew – The Best Daily Habits to Avoid Disease with Dr. Kwadwo Kyeremanteng 47:58

23d ago47:58

47:58

What if the key to surviving critical illness starts long before you ever land in a hospital bed? In this powerful episode of the Metabolic Freedom Podcast, host Ben Azadi sits down with ICU and palliative care physician Dr. Kwadwo Kyeremanteng for a conversation that hits close to home. Drawing from years of experience on the front lines of critic…

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#1053 The 3 Metabolic Stages That Finally Burn Belly Fat (And What to Eat for Each One) — With Ben Azadi 17:57

24d ago17:57

17:57

In this episode of the Metabolic Freedom Podcast, Ben Azadi breaks down the 3 essential stages of fat loss—and exactly what to eat at each stage to finally lose stubborn belly fat. From lowering insulin and inflammation in Phase 1, to building lean muscle in Phase 2, and optimizing mitochondrial function with powerful biohacks in Phase 3—Ben delive…

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#1052 The 7 Most Dangerous Meats You’re Probably Eating Daily (And What to Choose Instead) With Ben Azadi 17:57

25d ago17:57

17:57

In this eye-opening episode of the Metabolic Freedom Podcast, Ben Azadi breaks down the 7 most dangerous meats that are harming your metabolism, gut, hormones, and overall health—even the ones labeled “healthy.” From factory-farmed chicken to deli meats and farmed salmon, Ben explains how these meats are produced, why they’re harmful, and what to e…

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#1051 The Shocking Truth About Butter: How 1 Tablespoon a Day Melted Fat, Boosted Energy, and Repaired My Metabolism—With Ben Azadi 18:06

27d ago18:06

18:06

Ben Azadi reveals the surprising results of his 60-day butter experiment—eating 1 tablespoon of grass-fed butter daily. He shares the science behind butter’s role in fat loss, inflammation reduction, and metabolic health, highlighting key nutrients like butyrate, CLA, and fat-soluble vitamins. Ben breaks down timelines of expected results, best but…

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#1050 Weight Loss Has Nothing to Do with Willpower – The Shocking Root Cause Revealed with Dr. Matthew Lederman 57:00

28d ago57:00

57:00

In this powerful episode, Ben Azadi sits down with Dr. Matthew Lederman — a physician and pioneer in nonviolent communication — for a conversation that goes far beyond diet and exercise. Together, they unpack how emotional health, purpose, and stress are intimately tied to your ability to lose weight and feel truly alive. Dr. Lederman shares eye-op…

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#1049 I Ate ONLY Meat for 90 Days—What Happened to My Brain, Body Fat, Inflammation, and Labs Will Surprise You | With Ben Azadi 22:20

29d ago22:20

22:20

Ben Azadi reveals the shocking results of his 90-day carnivore diet experiment — eating only meat, no fruits, vegetables, or carbs. Despite critics warning it would harm his health, Ben experienced fat loss, improved gut health, better sleep, and enhanced brain clarity. He tracked everything: glucose, HRV, body fat, labs, and microbiome. His findin…

1
#1048 Your Labs Are Lying! – The Shocking Truth About Thyroid Testing with Dr. Amie Hornaman 51:15

1M ago51:15

51:15

In this eye-opening episode, Ben Azadi welcomes the powerhouse behind "The Thyroid Fixer," Dr. Amie Hornaman. Together, they dive into the real-life struggles many people face when it comes to thyroid dysfunction, from fatigue and weight gain to mood swings and feeling disconnected from your own body. Dr. Amie shares why so many thyroid conditions …

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#1047 Fix Your Gut, Burn Fat, and Reclaim Your Energy: The Ultimate 7-Day Reset Plan With Ben Azadi 23:44

1M ago23:44

23:44

Feeling bloated, stuck, or struggling to lose fat—especially after 35? In this episode, Ben Azadi reveals the world’s most effective gut-healing and fat-burning diet. Learn the top 7 foods to heal your gut and shed fat naturally, a 7-day meal plan, and the 7 worst foods wrecking your metabolism. You’ll also hear: Why red meat and eggs are misunders…

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#1046 7 Free & Science-Backed Longevity Hacks You’ve Never Heard Of (That Could Add Years to Your Life) With Ben Azadi 26:30

1M ago26:30

26:30

In this episode, Ben shares 7 simple yet powerful longevity hacks that most people overlook—but are fully backed by science. From mouth taping and nasal breathing to ditching fluoride toothpaste and walking after meals, these tools are free, accessible, and life-changing. Plus, discover the annual 100-hour reset that could dramatically reduce your …

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#1045 Why You’re Still Gaining Fat After Cutting Sugar: The Real Truth About Obesity With Ben Azadi 21:51

1M ago21:51

21:51

In this eye-opening episode, Ben Azadi dismantles the myth that sugar is the root cause of obesity. Instead, he uncovers the real villain: cell membrane inflammation. You’ll learn the top five hidden drivers of inflammation that are blocking fat loss — including seed oils, chronic stress, snacking, poor sleep, and even negative thinking. Ben also s…

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#1044 Why Eating Until You’re 80% Full May Be the #1 Fat Loss Hack (Backed by Science & Tradition) With Ben Azadi 16:47

1M ago16:47

16:47

In this episode, Ben Azadi reveals the powerful ancient Japanese principle of Hari Hachi Bu—eating until you're 80% full—and why it’s one of the most overlooked fat loss strategies today. You'll learn: Why most people overeat by habit, not hunger How this simple practice helps lower insulin, improve leptin sensitivity, and melt visceral fat The sci…

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#1043 She Did Everything Right… But Still Gained Weight – The Most Overlooked Fat Loss Mistakes with Natalie Jill 58:42

1M ago58:42

58:42

In this powerful conversation, Ben Azadi welcomes high-performance coach and fat loss expert Natalie Jill to the Metabolic Freedom Podcast. Together, they dig into the misunderstood roadblocks to fat loss—especially for women in midlife. From hidden toxins like breast implants and black mold to metabolic disruptors like amalgam fillings and stress,…

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#1042 The 7 Biggest Health Lies That Are Keeping You Sick, Overweight, and Tired – EXPOSED by Ben Azadi 21:00

1M ago21:00

21:00

🔥 In this episode, Ben Azadi exposes the 7 biggest nutrition and health lies that have been keeping people overweight, inflamed, and metabolically sick. From the truth about sunlight and red meat to the real reason snacking and calorie-counting fail, Ben reveals what actually works for fat loss, energy, and longevity—based on science and real-life …

1
#1041 Fruit vs Fat Storage: How to Eat Nature’s Candy Without Spiking Insulin or Gaining Weight With Ben Azadi 18:55

1M ago18:55

18:55

You’ve been told to avoid fruit for fat loss—but what if fruit could accelerate it? In this episode, Ben Azadi shares the 5 key rules for eating fruit without storing fat, including the best low-glycemic fruits, optimal timing, food pairings, and a simple 7-day protocol that can help you lose up to 10 pounds in a week. 📘 Grab Ben’s new book Metabol…

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#1040 The #1 Ingredient Destroying Your Mitochondria, Fueling Cancer & Weight Gain With Ben Azadi 24:12

1M ago24:12

24:12

🧪 In this episode of the Metabolic Freedom Podcast, Ben exposes the #1 most toxic and inflammatory ingredient hiding in over 80% of the U.S. food supply—processed seed oils (PUFAs). You’ll discover: The 9 toxic fats to avoid (including the “Hateful 8”) How these fats fuel cancer, obesity, infertility & hormone resistance Why even keto, organic, and…

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#1039 The 5 Biggest Lies About Fat Loss (Listen to Chapter 1 of Metabolic Freedom With Ben Azadi) 49:14

1M ago49:14

49:14

In this powerful episode of the Metabolic Freedom Podcast, Ben Azadi shares the full audio of Chapter 1 from his New York Times bestselling book Metabolic Freedom. 📘 Chapter Title: We Need a New Paradigm for Fat Loss 🔥 In this foundational chapter, Ben dismantles outdated beliefs around calorie counting, metabolic slowdown, and weight loss resistan…

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#1038 The 5 Walking Tweaks That Melt Belly Fat, Boost Mitochondria & Lower Cortisol Naturally – With Ben Azadi 19:41

1M ago19:41

19:41

In this solo episode, Ben Azadi shares the exact walking protocol he uses to stay lean year-round and maintain under 15% body fat. These 5 simple yet powerful walking hacks are designed to ignite fat burning, boost mitochondrial health, and enhance metabolic flexibility. ✅ You’ll learn: Why walking fasted with apple cider vinegar and coffee superch…

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#1037 90 Days of Nothing but Meat! – Shocking Impact on My Gut Diversity & Metabolic Health with Dr. Shayne Morris 1:02:57

1M ago1:02:57

1:02:57

In this episode, Ben Azadi shares his personal journey on a 90-day carnivore diet, revealing surprising improvements in his gut microbiome diversity and metabolic health. Joined by molecular biologist Dr. Shayne Morris, they discuss Ben’s lab results, the adaptability of the microbiome, and the interplay between genetics, diet, and health markers l…

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#1036 The Exact 7-Step Protocol to Melt 20 Pounds of Fat This Summer—No Starving, No Cardio With Ben Azadi 22:29

2M ago22:29

22:29

In this solo episode, Ben Azadi shares the exact 7-step protocol he would give a client to burn 20 pounds of body fat this summer—without starving, over-exercising, or obsessing over calories. You’ll learn: Why red meat and intermittent fasting supercharge metabolism How summer sunlight resets your hormones and boosts fat loss The importance of min…

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#1035 The Science-Backed Truth About Meal Timing, Nighttime Fasting, and Hormone Optimization With Ben Azadi 19:27

2M ago19:27

19:27

Eating close to bedtime may seem harmless, but it can spike insulin, disrupt melatonin, and block fat burning overnight. In this solo episode, Ben Azadi breaks down what happens when you don’t eat for 3, 5, and 8 hours before bed – and how each window impacts fat loss, inflammation, sleep quality, and anti-aging. 💥 Key Topics Covered: How food befo…

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#1034 The 11 Most Dangerous Foods You Thought Were Healthy – Gut, Fat, and Hormone Damage EXPOSED with Ben Azadi 21:32

2M ago21:32

21:32

In this fiery episode of the Metabolic Freedom Podcast, Ben Azadi exposes 11 so-called “healthy” foods that are silently wrecking your metabolism, inflaming your gut, and accelerating disease. From spinach to almond milk, Beyond Meat to fish oil — Ben breaks down the hidden science, real risks, and better swaps to protect your health and burn fat. …

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#1033 Erase 15 Years of Wrinkles Naturally: Top 3 Anti-Aging Foods (And the Worst Foods for Your Skin) Backed by Science with Ben Azadi 18:06

2M ago18:06

18:06

In this episode, Ben Azadi shares the 3 most powerful anti-aging foods for skin — all backed by human studies. One is so controversial your dermatologist probably won’t recommend it. He also exposes 3 so-called “healthy” foods that are secretly aging your skin faster than anything else. ✅ What you’ll learn: The #1 most nutrient-dense food for skin …

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#1032 Why Most People Are Doing Supplements Wrong – The Best Way to Absorb Vitamin C, Magnesium & More with Dr. Thomas Levy 59:05

2M ago59:05

59:05

In this episode, Ben Azadi sits down with Dr. Thomas Levy, a renowned cardiologist, to explore the vital roles of vitamin C and magnesium in metabolic health. Together, they discuss why deficiencies in these nutrients are so common, how they impact disease and energy levels, and the best ways to supplement for optimal absorption. Dr. Levy also shar…

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#1031 17 Years of Fat Loss Science Distilled Into One Masterclass with Ben Azadi 22:00

2M ago22:00

22:00

In this masterclass, Ben distills 17 years of real-world fat loss experience into 5 powerful principles that actually work. He shares his personal transformation from 250 lbs to 6% body fat and reveals the exact steps he’s used to help thousands reclaim their metabolic health. 🎁 Get Ben’s book, Metabolic Freedom, and receive a $997 metabolism cours…

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#1030 The 5 Worst Foods for Gut Health (And the #1 Offender You’re Probably Eating Daily) with Ben Azadi 19:24

2M ago19:24

19:24

In this episode, Ben Azadi reveals the top 5 worst foods wrecking your gut microbiome—and #1 might shock you. Backed by science, Ben breaks down how these foods promote inflammation, leaky gut, autoimmune issues, and even fat gain. You'll also get practical swaps and solutions to start healing your gut fast. 🎁 Get Ben’s book, Metabolic Freedom, and…

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#1029 If You Have These 5 Things, You're Protected From Alzheimer’s & Dementia! With Ben Azadi 19:04

2M ago19:04

19:04

In this episode, Ben Azadi shares five powerful, research-backed strategies to protect your brain from neurodegenerative diseases like Alzheimer's, dementia, and Parkinson’s. Prevention is the key—and it starts now. 🎁 Get Ben’s book, Metabolic Freedom, and receive a $997 metabolism course FREE: 👉 http://www.metabolicfreedombook.com Here’s what you’…

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#1028 This Is Why Your Body Stores Fat (Even When You Eat Clean)—The 6 Metabolic Disruptors Blocking Your Results with Ben Azadi 26:02

2M ago26:02

26:02

Belly fat isn’t about calories—it’s about inflammation, insulin resistance, and stress. In this episode, Ben Azadi reveals the silent root causes of stubborn belly fat that most doctors overlook, including seed oils, toxins, processed carbs, sleep deprivation, blue light, and chronic stress. He also shares powerful strategies to reverse these issue…

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#1027 We Got Blood Pressure All Wrong – The Shocking Truth About Sugar, Salt & Metabolic Health with Dr. Nathan Bryan 1:06:24

2M ago1:06:24

1:06:24

In this episode of the "Metabolic Freedom Podcast," host Ben Azadi welcomes Dr. Nathan Bryan, a leading nitric oxide expert, for an insightful discussion on metabolic health. Dr. Bryan explains how nitric oxide is crucial for blood pressure regulation, metabolism, and overall wellness, emphasizing that sugar—not salt—is a major culprit in hypertens…

1
#1026 I Drank Lemon Water Every Morning for 7 Days—Here’s EXACTLY What Happened to My Metabolism, Skin, and Energy with Ben Azadi 20:31

2M ago20:31

20:31

In this solo episode, Ben Azadi breaks down the day-by-day transformation your body undergoes when you start drinking lemon water every morning. From hydration and digestion to fat burning and glowing skin, you'll discover how a simple habit can lead to powerful metabolic shifts—backed by science. Ben also answers your most common questions and sha…

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#1025 The Hidden Toxins Blocking Your Fat Loss (And How to Flush Them Out in Just 3 Days) with Ben Azadi 24:12

2M ago24:12

24:12

Feeling stuck, inflamed, or low on energy? In this episode, Ben shares a powerful 3-day protocol to pull toxins out of your fat cells and reset your metabolism. Discover the 7 simple steps to support your liver, sweat out toxins, boost deep sleep, rebuild your cells, and flood your body with healing thoughts. Drink Purity Coffee (organic, medium ro…

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