Podcast Summary: The Dr. Gundry Podcast

Episode: Cut Calories, Still Gaining Weight? Ben Azadi Explains Why | EP 375
Date: October 28, 2025
Host: Dr. Steven Gundry
Guest: Ben Azadi (Author of Metabolic Freedom, Founder of Keto Camp)

Main Theme / Episode Purpose

This episode centers on debunking the "calories in, calories out" myth and delves into the root causes of stubborn weight gain, with a focus on metabolic health, insulin resistance, and the importance of food quality over simply counting calories. Dr. Gundry and Ben Azadi discuss sustainable approaches to fat loss, the dangers of modern processed foods (especially seed oils), metabolic flexibility, the importance of gratitude (Vitamin G), and the pros and cons of GLP-1 drugs such as Ozempic.

Key Discussion Points and Insights

1. Why "Calories In, Calories Out" Misses the Point

• Calories don’t equal health: Ben challenges the classic model, stating,

  "We don't lose weight to get healthy, we get healthy to lose weight. And the truth is nobody actually has a weight problem. It is a weight symptom." (Ben Azadi, 04:16)

• Focusing solely on reducing calories overlooks metabolic and hormonal dysfunction, leading to long-term weight regain as metabolism adapts by slowing down.

2. The Hidden Epidemic of Insulin Resistance

• Most Americans are “sugar burners”:
  About 93% of Americans rely mostly on glucose for energy and suffer from some degree of insulin resistance.
• Warning signs:
  Key indicators include persistent hunger, energy crashes, weight gain, skin tags, and brown skin patches.
• Testing for insulin resistance:
  The under-utilized fasting insulin test is far more revealing than simple blood sugar or A1C levels.

  "Most practitioners don’t even order a fasting insulin blood test. It’s one of the most important tests to understand, hey, are you burning sugar or burning fat?" (Ben Azadi, 05:50)
  Ben recommends a fasting insulin under 7; anything higher suggests insulin resistance.

3. Physical Clues: Skin Tags and Dark Spots

• What your skin is telling you:
  Dr. Gundry highlights that skin tags and "liver spots" can be critical signs of metabolic dysfunction and high insulin levels.

  "Anyone listening today, if you've got skin tags, Ben's right. These are signs...you've got insulin that's elevated. And insulin, more than anything else, is a growth hormone." (Dr. Gundry, 09:26)

4. Why Processed Seed Oils Are Public Enemy Number One

• Processed fats vs. sugars/glyphosate:
  Ben argues that processed seed oils (not all seed oils, but those that are rancid and oxidized) are the most damaging element in the modern diet due to their extreme persistence in the body (half-life of ~680 days).

  "It's the rancid fats, processed fats...you consume them, within hours, they end up into our cell membranes... it takes about six years for the body to remove 95% of them." (Ben Azadi, 14:39)

• Not all fats are created equal:
  Cold-pressed, organic seed oils, saturated fats, and high-quality olive oil are healthful, while the processed varieties damage cell and mitochondrial membranes.

5. Metabolic Flexibility: The Real Goal

• Cyclical approach to keto/fasting:
  Ben and Dr. Gundry agree that the goal isn’t lifelong ketosis, but being able to flexibly switch between burning sugar and fat.

  "We become dogmatic about our approach and then we think it’s keto forever...I personally started noticing issues...I discovered it’s a tool in the shed, not the only tool." (Ben Azadi, 20:45)

• “Feast” and “flex” days:
  It’s both sustainable and metabolically beneficial to incorporate out-of-keto days with healthy, whole-food carbs (but keep fats low on those days).
• Intermittent fasting strategies:
  Dr. Gundry recommends taking weekends off an 8-hour eating window to improve compliance while maintaining benefits (25:54).

6. Best Metabolism-Boosting Foods

• Ben’s top grocery picks:
  • Grass-fed, grass-finished red meat (medium/rare)
  • Organic pastured eggs (don’t overcook; use butter or tallow, not seed oils)
  • High-quality olive oil (preferably from a trusted source, not most grocery options)

    "Sometimes I take a shot of [olive oil] when I’m feeling like I want some." (Ben Azadi, 29:00)

• Dr. Gundry’s additional caution:
  Neu5GC, a sugar in certain meats (beef, lamb, pork, cow's milk), can be inflammatory for humans. Fermentation processes in aged meats and cheeses eliminate it.

7. The Problem with Whole Grains and Oatmeal

• They are not health foods:

  "Oatmeal is not a health food. I know you teach this all the time. It's really not. Most oatmeal has glyphosate...and it turns into sugar in your body." (Ben Azadi, 35:35)

• US grains are hybridized, heavily sprayed, and spike blood sugar as much as junk food.

8. Vitamin G: The Power of Gratitude

• Impact on metabolic health:
  Practicing true gratitude measurably improves blood sugar, blood pressure, and mitochondrial health.

  "Vitamin G is essential...Gratitude automatically forces your body—or I should say allows your body—to produce oxytocin which lowers cortisol." (Ben Azadi, 37:29)

• Not just a checklist; it's about truly feeling gratitude.

9. GLP-1 Drugs (e.g., Ozempic): Quick Fix or Hidden Danger?

• Short-term and microdosing:
  Ben isn’t an expert in prescribing these, but notes their muscle-wasting effects and rapid weight regain.
• Dr. Gundry’s microbiome angle:
  Gut bacteria can naturally produce GLP-1 when fed the right foods (soluble fiber, fermented foods), making pharmacological intervention unnecessary and risky.

  "There’s no study that shows that these things continue to be effective beyond a year...I’d rather get help from my microbiome than an injectable drug." (Dr. Gundry, 41:50)

Notable Quotes & Memorable Moments

• On failed diets:

  "You and I have both been there. We thought we were doing everything right. And, you know, we just kept getting fatter and fatter." —Dr. Gundry (43:53)

• On all-in approaches:

  "Sometimes when you head down what appears to be a logical pathway, you often do...there’s some detriment to this. It does catch up with you." —Dr. Gundry (22:17)

Key Timestamps & Segment Guide

| Time | Segment / Key Point | |-----------|----------------------------------------------------------------------------| | 04:16 | Ben Azadi debunks "calories in/calories out" and reframes weight gain | | 05:50 | Insulin resistance: symptoms, importance of fasting insulin test | | 09:26 | Skin tags and dark spots as visible indicators of metabolic issues | | 14:39 | Ben’s case against processed seed oils | | 16:28 | Healthy fat advocacy—differences in seed oils | | 20:45 | Metabolic flexibility and cyclical fasting/keto explained | | 23:30 | Strategic “flex” or “feast” days for carb intake | | 25:54 | Intermittent fasting with off-days (weekends) for better compliance | | 29:00 | Ben’s top 3 foods for metabolic health | | 32:51 | Dr. Gundry explains Neu5GC concerns with red meat | | 35:35 | The myth of healthy grains, oats, & practice dangers in US wheat | | 37:29 | Vitamin G (gratitude) and its physiological benefits | | 41:50 | Discussion of GLP-1 drugs, risks, and gut-based alternatives |

Conclusion

Dr. Gundry and Ben Azadi provide a hopeful, practical, and science-backed roadmap to metabolic health—one that ditches calorie-counting in favor of hormone balance, inflammation reduction, cleaner fats, and smarter carb cycling. The episode underscores the transformative effects of focusing on root causes (insulin, toxins, stress) and reasserts the necessity of authentic gratitude for both mental and metabolic wellness.

Resources

• Ben Azadi’s book: metabolicfreedombook.com
• Website: benazade.com

Use this summary to capture the heart of the conversation, benefit from key strategies, and revisit vital timestamps for deeper understanding.