The Primal Podcast

This episode is brought to you by the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Primal Tallow Soaps & Balms.⁠⁠⁠⁠⁠⁠⁠⁠
Can a 14-day transition away from carbohydrates fundamentally lower your insulin and help you lose weight? In this episode, metabolic researcher Dr. Andrew Koutnik (PhD) joins us to deconstruct the pathophysiology of keto-adaptation and the long-term systemic effects of nutritional ketosis. Drawing from years of rigorous clinical research and his work in metabolic therapy, Dr. Koutnik explains why the body’s transition from glucose to fatty acid oxidation is a multi-phased biological process.. From the nuances of lipidology and LDL markers to the therapeutic application of carbohydrate restriction for chronic disease, this conversation provides the clarity needed to look past the "fad" and understand the science of metabolic switching. Whether you are looking to reverse insulin resistance or simply lose excess body weight, you will understand what happens to the body when you quit carbohydrates. 

In This Episode, We Reveal:
The 5 Phases of Keto Adaptation: A detailed scientific breakdown of how the body transitions from acute glycogen depletion to long-term stabilization over six weeks.
The Insulin-Adipose Axis: Why high insulin levels act as a biochemical "lock" on fat stores and how restriction facilitates rapid fat oxidation.
Lipidology & Cardiovascular Health: A look at LDL cholesterol on a ketogenic diet and why common cardiovascular markers are often misinterpreted in a low-carb context.
Therapeutic Ketosis: Exploring the clinical evidence for using carbohydrate restriction as a primary intervention for metabolic and neurological conditions.
Hidden Carbohydrates & Label Literacy: Identifying the metabolic impact of hidden sugars and "net carb" marketing that can derail hormonal optimization.
The Randall Cycle & Fuel Competition: Understanding how the body prioritizes fuel sources and the biological consequences of chronic "metabolic inflexibility."

This episode is brought to you by The Primal Skincare.
Vascular surgeon Dr. Lily Johnston breaks down the definitive science of heart attack prevention and evaluates how modern diet and lifestyle choices directly accelerate or mitigate your cardiovascular risk. We explore the complex biological mechanisms underlying plaque formation and arterial rupture, moving beyond outdated dogmas to examine the real drivers of vascular disease: chronic inflammation, metabolic dysfunction, and the direct effects of insulin and glucose on your endothelial lining.
Whether you are navigating the nuances of cholesterol management or looking for the most accurate diagnostic testing, this episode provides an authoritative, evidence-based roadmap to optimize your heart health and protect your arteries.

In This Episode, We Reveal:
The Pathophysiology of Plaque: How arterial plaque forms, why it ruptures, and the crucial clinical distinction between volatile soft plaque and stable calcified plaque.
The Metabolic Drivers: The profound impact of chronic glucose and insulin elevation on arterial degradation.
Advanced Diagnostics: Why standard lipid panels fail to show the whole picture, and how advanced imaging tools can detect early-stage disease.
The Cholesterol Matrix: A scientific contextualization of LDL, the complexities of HDL, and whether elevated markers are a true risk factor on low-carbohydrate diets.
Dietary Realities: A medical critique of common foods, the cardiovascular impact of processed ingredients, and the evidence supporting the Mediterranean diet.
Scientific Resources & Dr. Johnston’s Work:
Dr. Lily Johnston (YouTube): https://www.youtube.com/@lilyjohnstonmd
Cleerly Health: https://cleerlyhealth.com/
CardioRisk Ultrasound Testing: https://cardiorisk.com/
HeartFlow CT Analysis: https://www.heartflow.com/

This episode is brought to you by the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Primal Tallow Soaps & Balms.⁠⁠⁠⁠⁠⁠⁠⁠
Join us as cardiologist Dr. Pradip Jamnadas (MD) explains the link between chronic inflammation and visceral fat. In this episode, we explore how high insulin levels act as a metabolic brake, preventing fat oxidation and cellular renewal. Dr. Jamnadas shares his vast cardiovascular expertise to explain the science of cellular autophagy and why prolonged fasting is a clinical powerhouse for cellular repair.
By shifting the focus from calories to hormonal optimization, this episode offers a masterclass in preventative medicine. This episode is essential for anyone interested in the science of fasting, both intermittent fasting and the magic of the 36 hour fast, and how it can improve metabolic flexibility. 

In This Episode, We Reveal:
The Dangers of Visceral Fat: A clinical review of why ectopic fat storage in the abdominal cavity is the primary driver of systemic inflammation and cardiovascular disease.
The Insulin-Adipose Connection: Understanding the hormonal "lock" that prevents the mobilization of stored energy and how fasting restores insulin sensitivity.
Autophagy & Cellular Maintenance: A scientific breakdown of the body’s innate repair mechanism and the specific fasting durations required to trigger protein recycling.
The "Starvation" Myth vs. Clinical Fasting: Differentiating between nutrient deprivation and the controlled, physiological state of metabolic switching.
Electrolytes & Metabolic Support: Why sodium, magnesium, and potassium are non-negotiable for maintaining cardiovascular stability during extended fasting windows.
Worst foods: Identifying the "healthy" processed foods that trigger metabolic dysfunction and the four nutrient-dense pillars of health.

This episode is brought to you by the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Primal Tallow Soaps & Balms.⁠⁠⁠⁠⁠⁠⁠
Is it possible that our obsession with calories is blinding us to the true hormonal driver of obesity? In this episode, world-renowned metabolic researcher and insulin scientist Dr. Ben Bikman (PhD) joins us to deconstruct the "insulin-centric paradigm" of fat regulation.
Drawing from his extensive laboratory research on the molecular mechanisms of metabolic disorders, Dr. Bikman explains why fat cells cannot store energy without the presence of insulin, regardless of caloric intake.
From the competition of fuels in the Randall Cycle to the specific way carbohydrates and saturated fats interact with cellular signaling, this conversation provides the clarity needed to master your metabolism.
Whether you are battling a weight-loss plateau or seeking root-cause insights into chronic disease, this discussion provides a clear path on how insulin affects metabolism, fat loss, and metabolic flexibility.

In This Episode, We Reveal:
The Insulin-Centric Paradigm: A scientific breakdown of why insulin is the primary gatekeeper of fat storage and how high levels prevent fat oxidation.
The Mechanics of Fat Loss: Why "burning what you eat" is physiologically distinct from burning stored adipose tissue, and how to trigger the latter.
The Randall Cycle & Fuel Prioritization: Understanding how the body chooses between glucose and fatty acids for fuel and the consequences of "metabolic inflexibility."
Carbohydrates vs. Saturated Fats: A nuanced look at how different macronutrients influence insulin sensitivity and why the combination of carbs and fats can be a metabolic "perfect storm."
Strategic Fasting & Refeeding: Why you should prioritize proteins and fats when breaking a fast to maintain a stable metabolic state.
Identifying Clinical Markers: How to interpret common blood markers to identify insulin resistance long before it manifests as Type 2 Diabetes.

This episode is brought to you by the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Primal Tallow Soaps & Balms.⁠⁠⁠⁠⁠⁠⁠
Is your body "broken," or is it actually performing a brilliant survival mechanism? In this episode, Dr. Mindy Pelz, the pioneering author of Fast Like a Girl and Age Like a Girl, joins us to break down the traditional "calories in, calories out" myth.
Referencing her years of clinical experience and metabolic research, Dr. Pelz explains why belly fat is often a protective response to hormonal imbalances rather than a lack of willpower.
From the specific biochemical triggers of a 36-hour fast to the "Violin and Kazoo" analogy of women’s hormonal health, this conversation provides the clarity needed to optimize your biology at any age.
In This Episode, We Reveal:
- The Autophagy Reset: A scientific breakdown of how to double cellular "cleanup" and the specific fasting windows required to initiate stem cell rejuvenation.
- The Brilliance of Belly Fat: Why your body stores fat around the midsection as a protective measure against cortisol and insulin, and how to signal to your brain that it’s safe to release it.
- The 36-Hour Healing Protocol: A deep dive into the power of extended fasts for metabolic flexibility and resetting the "weight loss thermostat."- Hormones vs. Calories: Why counting calories fails most women and how to align your eating and fasting patterns with your natural circadian and hormonal rhythms.
- 6 Fasting Methods To Burn Belly Fat: Carnivore fasting, olive oil, and sardine fasting.