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

Dave Asprey

Jul 2, 2026

Episode description

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 th

Mindsip insights from this episode:

Mitigate keto flu by addressing oxalate dumping and toxins

The keto flu may be caused not just by electrolyte loss, but also by the body dumping stored oxalates and gut bacteria releasing toxins, which can be mitigated with activated charcoal.

#keto

#toxin

Enhance creatine absorption by dissolving in hot coffee

Dissolving creatine in hot coffee can increase its plasma absorption by about four times, enhancing its delivery to the brain.

#coffee

#creatine

Boost gut diversity with a 90-day carnivore diet

A 90-day carnivore diet that included dairy was shown to increase gut microbiome diversity and develop new keystone bacteria, even without any plant fiber.

#carnivore

#microbiome

Reassess cold plunging to avoid immune suppression

Cold plunging is often overrated because people overdo it, violating the principle of hormesis and creating excessive stress that can suppress the immune system.

#cold-therapy

#hormesis

Reconsider sodium intake to combat insulin resistance

A lack of adequate sodium (4-8 grams daily) can be an underlying cause of insulin resistance, contrary to the common belief that salt should be restricted.

#insulin

#sodium

Beware histamine risks in bone broth preparation

Bone broth can be high in histamines, which can trigger reactions in sensitive individuals, especially if the meat isn't removed quickly during the cooking process.

#food

#nutrition

Inhale herbs to enhance digestion

Simply smelling herbs like rosemary, thyme, and basil can stimulate the liver to produce bile, preparing your body to better digest fats and proteins.

#digestion

#herbs

Utilize collagen to enhance gut microbial diversity

Certain species of gut bacteria can use collagen as a fermentation substrate, which can help increase microbial diversity much like plant fiber does.

#collagen

#microbiome

Avoid long-term strict keto to prevent sleep disruptions

Being on a very strict, no-carb diet for over three months can lead to sleep disruptions and feeling hungover due to the stress of constant gluconeogenesis.

#keto

#sleep

Monitor heart rate to test food allergies

If your heart rate spikes by more than 17 beats per minute within 90 minutes of eating, it could be a sign of an allergic or threat response to that food.