The Ben Azadi Show

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7 Levels of Fasting Nobody Talks About, Including the One That Starves Cancer Cells

There are seven levels of fasting, and most people never get past level two. Ben breaks down each level, what organ it heals, and why most fasting advice stops way too early to unlock the real benefits.

From the 12 hour fast that frees up your pancreas, to the 16 hour fast that triggers autophagy (the Nobel Prize winning process where your cells clean out their own junk), to the 24 hour fast that flips your liver into fat burning mode, Ben walks through the science level by level. Then things get interesting. At 36 hours, inflammation markers drop and the immune system starts clearing out dysfunctional cells. At 48 to 72 hours, growth hormone floods the body, up to 2,000% in men, to protect muscle while burning fat. And at 5 days, the metabolic environment shifts into one that researchers have shown cancer cells cannot survive in.

Key takeaways:


16 hours triggers autophagy, the cellular cleanup process that won a Nobel Prize in 2016


24 hours flips your liver from sugar burning to fat burning, producing ketones that can boost mitochondrial energy by up to 400%


36 hours drops inflammation markers and triggers an immune system reset


48 to 72 hours floods the body with growth hormone (up to 2,000% in men) to protect muscle while burning fat


A 2019 German study followed 1,422 patients fasting 4 to 21 days, with 84% reporting health improvements and under 1% adverse effects


5 day fasts create a metabolic environment, backed by USC research and a 2022 Cancer Discovery paper, that cancer cells cannot survive in


7 days shifts something psychological: you realize you were never as hungry as you thought

Research and names referenced: Dr. Valter Longo (USC), Yoshinori Ohsumi (2016 Nobel Prize), Otto Warburg, Buchinger Wilhelmi Clinic (PLOS One, 2019), Intermountain Medical Center growth hormone study.

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You're Taking Olive Oil WRONG: The Five Mistakes That Keep You Insulin Resistant With Ben Azadi

Researchers have found that some olive oils contain up to 250 times more of the compounds that improve insulin sensitivity than others. Two people could take a tablespoon every day. One gets the documented benefits. The other gets almost nothing.

In this episode, Ben breaks down the five mistakes that keep people from getting any real benefit from olive oil, including the one most commonly overlooked: inconsistent dosing. He also walks through the science behind a 22% reduction in diabetes risk, a 40% lower rate of developing diabetes from the PREDIMED trial, and why the throat sting you feel from a quality olive oil is working on the same anti-inflammatory pathway as ibuprofen.

The bottom line is this: stubborn belly fat is not a calorie problem. It's a signaling problem. And the right olive oil, used the right way, every day, is one of the simplest places to start fixing the signal.

Key Takeaways:


Two people can take olive oil daily and get completely different results because polyphenol content varies by up to 250x


Olive oil's benefits don't come from the fat itself, they come from polyphenol compounds that behave more like a supplement than a cooking oil


The PREDIMED trial found a 30% lower rate of heart attacks and up to a 40% lower rate of diabetes from daily extra virgin olive oil use


69% of imported extra virgin olive oil tested in a UC Davis study failed to meet international quality standards


The peppery throat sting in high-quality olive oil is oleocanthal, which blocks the same inflammatory enzymes as ibuprofen


Olive oil does not break a fast because it does not raise glucose or insulin


The five-step protocol: 1 to 2 tablespoons daily, raw, with food, stored correctly, checked for sting

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I'm 41 and I Feel Younger Than I Did at 25. The 5 Exercises Behind It.

People who can lower themselves to the floor and stand back up cleanly have a roughly 3 to 4% risk of dying in a given follow-up period. People who struggle? 42%. That's the kind of longevity signal no blood test or gadget can match, and you can run it in your living room in 10 seconds.

In this episode, I share the five exercises that have helped me feel genuinely younger at 41 than I did at 25. Not because of genetics or living in the gym, but because I stopped letting critical movements disappear. Each one targets a specific ability that fades first: energy, mobility, strength, power, and the single movement that predicts long-term independence.

I also share the Mayo Clinic study on mitochondria and HIIT that showed older bodies responding more than younger ones to training, why power declines almost twice as fast as strength after 40, and the personal moment with my German Shepherd Ziggy that forced me to take hip hinge strength seriously.

Key Takeaways:


Most people don't get old first. They get weak first. Accelerated aging is driven by the movements you stop practicing.


Mayo Clinic research showed older adults boosted cellular energy capacity by 69% on HIIT, compared to 49% in younger adults.


Power (force produced quickly) fades nearly twice as fast as strength after 40, and people with low power have nearly 6x the risk of dying.


The sit-to-stand floor test separates a 3 to 4% mortality risk from a 42% one. It tests everything, leg strength, mobility, balance, and coordination, in one movement.


Single-leg balance for 10 seconds is one of the most sensitive aging signals available and almost nobody is checking it.


After age 30, natural creatine production declines, making recovery, strength, and brain function harder to maintain without supplementation.

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A 2026 randomized controlled trial called the PERTH trial found that people reduced plastic-related chemicals in their bodies by up to 60% in just seven days by swapping their food, kitchenware, and personal care products.

The research behind this is not fringe. A study in the New England Journal of Medicine found microplastics embedded in arterial plaque in over half of 257 surgical patients. Those patients had a 4.5 times higher risk of heart attack, stroke, or death. A 2025 Nature Medicine study found the average human brain now holds roughly a spoonful of microplastic particles, up 50% in just eight years. In dementia brains, the concentration was ten times higher.

In this episode, Ben walks through exactly where exposure comes from, what these plastics are doing to your hormones, your metabolism, your inflammation, and your brain, and the simple five-step protocol you can start today.

Key takeaways:


A single liter of bottled water contains around 240,000 microplastic particles on average


One plastic teabag releases 11.6 billion plastic particles into a single cup of hot water


BPA mimics estrogen at receptor sites, disrupting testosterone in men and fertility in women


Your body stores these chemicals in fat cells through a pathway called PPAR gamma, creating new fat cells if it runs out of room


Glutathione is the master molecule your liver uses to neutralize and eliminate these toxins, and modern life depletes it constantly


NAC supplies the cysteine your liver needs to produce glutathione internally


The five-step protocol: stop heating plastic, filter your water, eat real food, sweat daily, prioritize fiber and hydration

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I Quit Sugar for 14 Days. By Day 5 My Face, Skin, and Teeth Had Already Changed.

Ben Azadi quit sugar for 14 days. By day five, the puffiness around his eyes was gone, his jawline looked sharper, his teeth looked whiter, and the constant food noise in his head went silent.

This isn't a story about candy. It's about the hidden sugar in the "healthy" foods you eat every day, and what happens when you finally pull it out. The average American eats 57 pounds of added sugar a year, roughly 14 times what our bodies were built to handle, and it's quietly inflaming your face, your gut, your skin, and your brain.

In this episode, Ben walks through the full day-by-day transformation. The brutal withdrawal, the day-five turning point, the visible changes, and the science underneath all of it.

Key takeaways:


94% of rats chose sweet water over intravenous cocaine, because sugar hits the same brain reward pathway


A UCSF study cut kids' liver fat by over 20% in nine days by swapping sugar for starch, with no weight loss


Removing sugar drained facial inflammation and gave the appearance of a sharper, less puffy face


A low glycemic diet significantly reduced acne lesions and shrank inflamed oil glands in a controlled trial


Glycation and AGEs are how sugar stiffens collagen and ages your skin from the inside


A high protein dessert at night quiets cravings by activating the same fullness pathways as GLP-1 drugs


The 7-step game plan to do your own 14-day reset

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