What if the secret to rapid fat loss, high energy, and faster recovery was not another diet, workout plan, or supplement, but learning how to work with your biology instead of against it?

In this powerful in-studio episode of the Metabolic Freedom Podcast, Ben Azadi sits down with fitness and performance expert Michael Morelli Jr. for a candid conversation about sustainable fat loss, metabolic optimization, and the mindset work required to create real transformation.

Michael breaks down his simple and highly effective Three by Five Diet method, revealing how to eat three meals a day five hours apart without counting calories, stop snacking, and strategically use carbs at night to improve sleep and fat loss. They also dig deep into resistance training, hormone health, testosterone optimization, red light therapy, stress, sleep, and advanced biomarker testing.

This conversation is direct, emotional, and packed with actionable insight. If you want to lose fat safely, rebuild your identity, improve testosterone, understand peptides, and create lasting change, this episode is for you.

Key Topics Covered

• The Three by Five Diet protocol and how it accelerates fat loss • Why sleep is the missing link in most fat loss struggles • The biggest lies men and women are told about weight loss • Strength training as the foundation for longevity and fat burning • Why chronic cardio does not work long term • How testosterone and hormones drive metabolism more than calories • Why mindset and identity must change first for real transformation • The role of lab testing and why standard panels miss early disease markers • How walking builds metabolic health and strengthens family bonds • How to handle unsupportive friends or family when transforming your life

Products and Resources Mentioned

📺 Watch the Full Episode on YouTube https://www.youtube.com/@BenAzadi

📕 Ben’s Book: Keto Flex https://www.amazon.com/dp/1736163711

📱 Follow Ben Azadi Website: https://www.benazadi.com Instagram: https://www.instagram.com/thebenazadi Facebook: https://www.facebook.com/benazadi.coach LinkedIn: https://www.linkedin.com/in/benazadi TikTok: https://www.tiktok.com/@benazadi

🏥 Michael Morelli Jr Chiropractic Clinics Precision Upper Cervical (Waldwick, New Jersey) https://precisionuppercervical.com/

Bello Family Chiropractic (Clifton, New Jersey) https://bellofamilychiro.com/

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In this episode, Ben Azadi exposes the hidden cortisol–insulin loop that keeps millions stuck with stubborn belly fat even when they’re eating clean, fasting, or doing keto. Ben breaks down how visceral fat acts like a hormone factory, absorbing cortisol and driving insulin resistance — creating what he calls the Cortisol–Insulin Death Spiral.

You’ll learn:

Why visceral fat has 2–3× more cortisol receptors and why belly fat hoards cortisol

How stress can keep insulin high even with a perfect diet

The top 3 cortisol traps: the 3 AM cortisol spike, chronic cardio, and over-fasting

Why long-distance cardio can increase belly fat

The science behind cortisol-driven glucose dumps

Simple fixes that rebalance your hormones and restore fat burning

Ben shares practical solutions including stopping food 3 hours before bed, the raw honey + sea salt protocol, post-meal walks, protein balancing, weekly 24-hour fasts, sprinting instead of chronic cardio, and the powerful hormonal benefits of Vitamin G (gratitude).

FREE GUIDE: World’s Easiest 7-Day Protocol To Shes Fat, Stop Cravings & Reset Energy  -https://bit.ly/3K3r1Tv 

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In this episode, Ben Azadi breaks down a powerful 14-day protocol designed to melt visceral fat without exercise. Even people who eat clean and work out can still store dangerous fat around their liver and organs due to high insulin, liver inflammation, and sluggish mitochondria. Ben explains how this step-by-step plan lowers insulin, unclogs the liver, boosts bile flow, and reactivates mitochondrial fat burning.

Listeners will learn how to use a daily insulin reset window, protein-first eating, carb sequencing, the Liver Flush Cup, nitric oxide activation before meals, and a protein-forward day. Ben also covers how to use a mini 20-hour fast, a 10-hour eating window, fat-loss coffee made with olive oil, bitter liver-supporting foods, and nighttime cortisol-lowering rituals. The protocol finishes with a 24-hour fast followed by a strategic carb-refuel to restore leptin sensitivity and break plateaus.

By day 14, you can expect better insulin control, reduced liver fat, improved metabolic flexibility, more energy, clearer thinking, and measurable decreases in visceral fat. Ben also answers listener questions about repeating the protocol, how to modify it for keto/carnivore, coffee alternatives, olive oil intake, and why alcohol slows results.

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In this episode, Ben Azadi breaks down five science-backed metabolic drinks that naturally reduce arterial plaque, boost nitric oxide, lower inflammation, and support metabolic health — without medications or side effects.

You’ll learn:

• Why arterial inflammation — not cholesterol — is the real silent killer• How pomegranate juice reversed arterial plaque by 30% in human studies• The surprising cardiovascular benefits of high-quality coffee with butter, olive oil, and salt• Why raw cacao improves arterial flexibility by up to 400% (Harvard study)• How apple cider vinegar and cinnamon lower fasting glucose, HbA1c, and triglycerides• The anti-inflammatory power of turmeric + black pepper and how it calms the arteries

Ben also explains:• Which drink is best for diabetics• How to rotate the drinks weekly for maximum benefit• What markers to test before and after 30 days to measure progress (ApoB, CRP, fasting insulin, triglycerides, HDL, CAC score, and more)

Plus, he shares a free guide revealing the five vegetables silently inflaming your gut and slowing your metabolism — and what to eat instead.

A simple daily cup could dramatically upgrade your cardiovascular and metabolic health.

FREE GUIDE: 5 Vegetables You Must Avoid To Lose Weight & Belly Fat - https://bit.ly/48CIprn

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In this episode, Ben Azadi breaks down the five simple but powerful shifts that helped him reverse insulin resistance, drop 80 pounds, fix prediabetes and high blood pressure, and keep the weight off for 18 years — without medication or extreme dieting.

These strategies are accessible, low-cost, and rooted in restoring your body’s natural fat-burning rhythm.

Why snacking (even “healthy” snacks) keeps insulin high and blocks fat-burning

How closing your kitchen 3 hours before bed boosts fat-burning hormones

The easiest daily habit to lower glucose by 30% instantly

Why a 24-hour weekly fast acts as a metabolic reset button

How short 20-second sprints dramatically improve insulin sensitivity

The true root cause of weight gain — and why you don’t have a “weight problem,” but a hormone problem

Fat-loss is about timing, not willpower

Insulin resistance is reversible with simple behavior shifts

Deep sleep is your body’s most powerful fat-burning window

You don’t lose weight to get healthy — you get healthy to lose weight

Grab Ben’s free 7-day metabolic guide that helps torch cravings and burn fat fast:https://bit.ly/3KoKJJg 

What You’ll LearnKey TakeawaysFree Resource

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In this episode, Ben Azadi breaks down the science and real-life experience behind a 36-hour fast, explaining why this specific fasting window creates a powerful metabolic, hormonal, and cellular reset.

Ben walks listeners through the hour-by-hour stages of the fast — from digestion, to fat burning, to deep autophagy — and explains how fasting transforms the body at every level. He covers increases in human growth hormone, gut repair, ketone production, mitochondrial upgrades, and the mental clarity that comes from elevated BDNF.

He also answers the most common questions about long fasts:• What drinks or supplements break a fast• Whether women should modify fasting based on their cycle• How often to repeat a 36-hour fast• What symptoms are normal vs. concerning• Whether fasting impacts muscle• How to eat before and after a long fast for best results

Ben also explains who should not attempt a 36-hour fast and how to break the fast without losing the benefits. He emphasizes that fasting is not starvation — it’s a biological event designed for healing, fat loss, and metabolic restoration.

FREE GUIDE: The World’s Easiest Breakfast Diet - https://bit.ly/4puckHV 

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In this episode, Ben Azadi shares the exact strategy that allows you to eat carbs like bread, rice, potatoes, and even pizza without spiking insulin or storing fat. If you're over 40 and feel like carbs work against you, this episode is a complete game-changer.

You’ll learn the four metabolic levers that instantly flatten glucose spikes:• Fiber first to slow glucose absorption• Protein + healthy fat before carbs to stabilize blood sugar• Apple cider vinegar or lemon water to improve insulin sensitivity• A 10-minute walk after meals to shuttle glucose into muscles

Ben also reveals his Carb Timing Blueprint—when to eat carbs (morning, after workouts) and when to avoid them (late at night, stressed, sedentary).

You’ll get his 3-Step Smart Carb Formula: prep your body, eat carbs last, move afterward — plus answers to top listener questions about resistant starch, vinegar timing, carb choices, and insulin resistance.

Whether you want better energy, flatter glucose curves, or freedom to enjoy your favorite foods again, this episode shows you how to use carbs strategically to support fat loss and metabolic health.

FREE GUIDE: How To Lose 1 Pound Per Day- https://bit.ly/3Mj9siH 

📚 🎁  Purchase Ben's new book Metabolic Freedom today http://www.metabolicfreedombook.com  ($997 Retail Value For FREE)

Paleo Valley Apple Cider Vinegar: https://paleovalley.com/store?pc=pvpartners&oid=25&affid=68 

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In this episode, Ben Azadi reveals how most people are using olive oil completely wrong — and how drinking high-quality extra virgin olive oil at the right time can melt belly fat, lower cortisol, reduce inflammation, and boost metabolic health in as little as one day.

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Ben explains the science behind olive oil’s fat-burning power, including how it activates PPAR-alpha, improves GLP-1, stabilizes blood sugar, lowers insulin, and shuts down inflammation at the cellular level. He also breaks down how polyphenols like oleocanthal help regulate the HPA axis, improve sleep, boost autophagy, and enhance brain clarity.

You’ll learn the biggest mistakes people make with olive oil, why most store-bought oils are fake or oxidized, and why early-harvest, cold-pressed, high-polyphenol oil is essential.

🔥CLICK to Get the Only Olive Oil I Trust (Buy 2, Get 1 FREE) → https://bit.ly/4ifAuUj

Ben shares his exact olive oil protocol, including:

The morning fasted olive oil shot to lower cortisol

How to pair olive oil with high-polyphenol foods

When to take olive oil before meals for smaller glucose spikes

How to use it at night or during 3 a.m. wake-ups

His one-day “fat loss reset” using olive oil

He also discusses why he personally uses the Fresh Pressed Olive Oil Club and offers his audience an exclusive “buy 2, get the 3rd free” link: http://benazadi.com/oliveoil 

FREE GUIDE: 7-Day Fat-Burning Guide - https://bit.ly/4pnYoiB 

This episode is a practical, science-backed guide for using one of the world’s oldest superfoods as a metabolic medicine to burn fat, balance hormones, reduce stress, and improve longevity.

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In this episode, Ben Azadi reveals the real reason aging accelerates after 40 and the free 10-minute ritual that reverses visible aging from the inside out. Instead of creams, injections, or prescriptions, Ben explains how activating your body’s natural nitric oxide (NO) production can restore youthful energy, boost fat-burning, improve collagen, sharpen the brain, and recharge your mitochondria.

Ben breaks down what nitric oxide is, why production drops up to 60 percent by your 40s, and how this decline leads to wrinkles, fatigue, stubborn belly fat, and poor sleep. He shares his personal 10-minute Nitric Oxide Activation Protocol:• A 4-minute nitric oxide dump workout• A 3-minute sunlight + nasal breathing reset• A 3-minute grounding + “Vitamin G” gratitude practice

He also shows how this routine dramatically improved his HRV, sleep, and readiness scores using his Oura Ring. Guest expert Dr. Nathan Bryan, one of the world’s leading nitric oxide researchers, explains exactly how NO controls blood flow, cellular energy, mitochondrial function, longevity, and disease prevention.

Ben then expands the protocol with two powerful add-ons:• 20-second sprints to boost human growth hormone by up to 450 percent• Red light therapy (photobiomodulation) to increase ATP, collagen, and nitric oxide signaling

He closes with a rapid-fire Q&A about blood pressure, age 60+, sauna vs. cold plunge, combining stacks, and timing.

This episode gives you everything you need to restore youthful biology — naturally, quickly, and without spending anything.

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This episode features highlights from Ben’s live keynote presentation, revealing why sugar is not the true cause of obesity. The real driver is cellular inflammation. When the cell membrane becomes inflamed, hormones cannot communicate, fat-burning shuts down, and chronic disease begins to develop.

Key Points From the Keynote

• Obesity is not genetic. It is epigenetic and driven by lifestyle choices. • Seed oils are the biggest trigger of cellular inflammation and mitochondrial damage. • These inflammatory fats remain in the body for years. The half-life of linoleic acid is 680 days. • One french fry cooked in vegetable oil can create aldehydes equivalent to 25 cigarette drags. • Weight gain is a symptom, not the root cause. You do not lose weight to get healthy. You get healthy first, then weight loss follows. • Thoughts influence metabolism. Negativity increases inflammation while gratitude supports healing. • Self-image shapes behavior. You cannot outperform the identity stored in your subconscious. • Purpose and clear goals improve longevity. People live longer when they have something meaningful to pursue. • Vitamin G (gratitude) reduces cortisol, blood pressure, blood sugar, and strengthens the immune system.

Takeaways

• Remove seed oils to reduce inflammation and restore hormonal signaling. • Upgrade thought patterns and self-image to break self-sabotage cycles. • Purpose and gratitude are two of the most powerful metabolic tools available.

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