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The Ben Azadi Show — Alternative Health
The Ben Azadi Show

Your body isn’t broken. It’s blocked.Twenty years ago Ben Azadi was obese, exhausted, and convinced something was permanently wrong with him. Nothing was. His cells weren’t getting the signal. Once they did, everything changed — and it’s stayed changed for two decades.

Ben is a 2x New York Times bestselling author (Metabolic Freedom, Keto Flex), international keynote speaker, and a Functional Diagnostic Nutrition Practitioner. But here’s what he’s learned after two decades and thousands of transformations: knowing what to do isn’t what changes your life. Becoming the person who actually does it — that’s what changes your life.

That’s what this show is built for. Three episodes a week, each with a job:

Metabolic Monday — Conversations with world-renowned doctors, researchers, and health experts on the latest breakthroughs in metabolic health and longevity. Fasting, insulin resistance, stubborn belly fat, hormones, mitochondria, blood sugar, gut health, ketosis, carnivore, and biohacking — translated into something you can actually run this week.

Transformation Tuesday — The mindset, habits, and daily practices behind following through. Paradigms, self-image, identity, and the inner work that makes results permanent instead of temporary.

Freedom Friday — Real conversations about freedom in every area of life. Not just metabolic freedom, but freedom with your time, your purpose, your energy, and the way you show up in the world.

If you’re over 40 and doing everything right while the scale won’t move — start here.

Ben’s mission is to educate one billion people. You’re one of them.

New episodes every Monday, Tuesday, and Friday.

Latest Episodes:

#901 Insulin BLOCKS Fat Burning - #1 Key To Weight Loss with Ben Azadi Nov 14, 2024

Show notes

After I personally went from being obese at 250 pounds with 34 percent body fat to 170 pounds and 6 percent body fat, I cracked the fat loss code.

The code that unlocks fat loss is lowering insulin.

The cool thing about having the combination to a code is that it unlocks no matter what!!

I tested this out with over 5,000 of my students with great success.

You have hundreds of hormones inside your body. Hormones are chemical messengers. Some hormones activate fat burning, some hormones help with energy, some hormones help with longevity, but ONLY ONE HORMONE causes fat storage (and shuts off fat burning).

This hormone is called insulin. Insulin is an energy sensor (amongst other things), and when you activate the insulin troops, your fat burning hormones are GONE. Insulin is the bully of the block.

You might be wondering, “How do you lower insulin?”

Great question!

Intermittent fasting!

📍Resources Mentioned:

📍Free App For Tracking Macronutrients: http://www.cronometer.com/ketokamp

📍 Oura ring for tracking sleep, steps and more: http://ouraring.com/raf/6e9615cebf?utm_medium=iac_raf

📍Melatonin supplement: https://amzn.to/4flRaag

📍 Magnesium supplement. Get the best night of sleep ever. NO OTHER supplement on the market offers 7 types of magnesium in 1 bottle. Get 10% off your bottle. Head to bioptimizers.com/ketokamp and use the coupon code ketokamp10. Plus, up to $100 in FREE gifts. (Black Friday Special For November)

📍 Studies mentioned:

📊 Meal Pairing Studies:

📍 https://diabetesjournals.org/care/article/38/7/e98/30914/Food-Order-Has-a-Significant-Impact-on

📍 https://scienceblog.com/79013/food-order-significant-impact-glucose-insulin-levels/

📍 Walking after a meal study: https://pubmed.ncbi.nlm.nih.gov/35268055/

📍 FAT LOSS MADE SIMPLE. A step by step system for burning fat with coaching from Ben Azadi & his team: http://www.ketokampacademy.com

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

#900 The FASTEST Way To Fix Fatty Liver Naturally - 6 Common Symptoms with Ben Azadi Nov 13, 2024

Show notes

Fatty liver disease, encompassing both non-alcoholic fatty liver disease (NAFLD) and alcoholic liver disease (ALD), is a prevalent condition in the United States. NAFLD affects approximately 24% of U.S. adults, translating to about 80 million individuals. Within this group, a subset develops non-alcoholic steatohepatitis (NASH), a more severe form characterized by liver inflammation and damage, affecting an estimated 1.5% to 6.5% of U.S. adults.

In this lesson I will be sharing with you an easy protocol to reverse fatty liver + the top warning signs that your liver is failing you.

The first step to repairing your liver is to avoid snacking, and practice intermittent fasting.

The second step to repairing your liver is to avoid or limit alcohol!

The third step to healing your liver are the following supplements and biohacks.

📍Resources Mentioned:

🌟 Sauna Space Photon Beam. This is the red light device you saw me hold up in this video: https://sauna.space/KETOKAMP Code is KETOKAMP for a nice discount

🌟 BonCharge red light panels: http://www.boncharge.com/ketokamp use the coupon code KETOKAMP for a nice discount.

📍You can find a lot of these healthier swaps on Thrive Market. Thrive Market is like Whole Foods meets Costco. Get 30% OFF your first order and a FREE gift when you join Thrive Market! https://www.kqzyfj.com/click-100145759-14423881

☕️ Purity Coffee: http://www.ketokampcoffee.com use the coupon code ketokamp

📍 Castor Oil & Pack: https://amzn.to/3O2ARTZ

📍 Coffee Enema Kit: https://amzn.to/3UME9OX

💊 BodyBio PC Oil & TUDCA supplement: https://bodybio.com/?ref=KETOKAMP Use the code KETOKAMP for 15% off

✨ LifeWave X39, X49, Glutathione Patches & More: https://www.ketokamp.com/lifewave

📍 References: https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/definition-facts https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6274469/ Choline: Study Title: "Choline deficiency causes reversible hepatic abnormalities in patients receiving parenteral nutrition: proof of a human choline requirement: a placebo-controlled trial." Study Title: "Choline supplementation protects against liver damage by normalizing cholesterol metabolism in Pemt/Ldlr knockout mice fed a high-fat diet." Learn more about Dry Farm Wine here: http://www.ketokampwine.com If you’d like to earn more about the best ways to shop for wine, read a recent article I wrote here: https://www.benazadi.com/natural-wine-and-gut-health-ultimate-guide/

#899 "It Only Takes 5 Minutes Per Day!" - A Shocking New Way To Burn Fat & Build Muscle Extremely Fast with Ulrich Dempfle Nov 11, 2024

Show notes

Today, I am blessed to chat with Ulrich Dempfle about Reduced Exertion High-Intensity Interval Training (REHIT) and its benefits, especially in boosting VO2 max and overall fitness quickly. Ulrich explains how REHIT, particularly using the CAROL bike, offers efficient workouts that improve cardiorespiratory fitness in just minutes. We discuss the importance of VO2 max, the afterburn effect, and the role of metabolic flexibility. Ulrich shares personal experiences and highlights the CAROL bike's accessibility for various age groups, emphasizing its effectiveness in achieving significant health benefits with minimal time investment.

Purchase Your Carol Bike Here: https://bit.ly/48jrZTf. Use the coupon code FREEDOM for a nice discount off your bike.

VO2 max is a critical measure of your body’s ability to utilize oxygen during intense exercise. It’s a strong predictor of cardiorespiratory fitness and overall health. Research shows that a low VO2 max is a significant risk factor for avoidable deaths, surpassing even smoking, diabetes, and obesity combined.

Why VO2 Max Matters

Longevity: Higher VO2 max levels are associated with longer life expectancy.
Health Span: Improved VO2 max enhances your quality of life by boosting energy levels and overall fitness.
Disease Prevention: Maintaining a high VO2 max can reduce the risk of chronic diseases.

What is REHIT?

Reduced Exertion High-Intensity Interval Training (REHIT) is designed to deliver effective workouts in a very short time frame. Unlike traditional high-intensity interval training (HIIT), REHIT focuses on maximizing benefits with minimal exertion.

How REHIT Works

Short, Intense Bursts: REHIT involves performing two all-out 22-second sprints.
Energy Demand Spike: These sprints create a significant spike in energy demand, simulating a fight-or-flight response.
Adaptation: This triggers the body to adapt and improve its fitness levels.

What is the CAROL Bike?

The CAROL bike is a specialized tool for performing REHIT workouts. It’s designed to optimize your workout by adjusting resistance automatically, ensuring you get the most out of each session.

Benefits of the CAROL Bike

Time-Efficient: Complete a full workout in under eight minutes.
VO2 Max Improvement: Studies show up to a 12% improvement in VO2 max within eight weeks.
Low-Impact: Safe for individuals with joint concerns.

Purchase Your Carol Bike Here: https://bit.ly/48jrZTf. Use the coupon code FREEDOM for a nice discount off your bike.

👉👉 RESOURCES MENTIONED:

CAROL Bike Special Offer: Currently, CAROL Bike is offering a special deal using the code FREEDOM: Purchase Your Carol Bike Here: https://bit.ly/48jrZTf. Use the coupon code FREEDOM for a nice discount off your bike.

Instagram: Follow CAROL Bike on Instagram for updates and insights.

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

#898 Drink THIS For Massive Fasting Benefits - 4 Intermittent Fasting Drinks with Ben Azadi Nov 08, 2024

Show notes

Intermittent fasting is one of the best ways to lower inflammation and lose serious weight.

It turns out, you can significantly enhance the benefits of fasting with these 4 intermittent fasting drinks.

Apple Cider Vinegar:

Apple cider vinegar seems to be all the rage these days. The problem is, MOST people use it the wrong way.

In this video, I’m going to share with you the best time to drink apple cider vinegar to repair your metabolism, balance your hormones and BURN FAT!

Coffee with grass fed ghee:

Coffee’s most powerful polyphenol, chlorogenic acid, or CGA, tells your body’s fat cells to burn their fatty acids for fuel. This is the same mechanism that statin drugs use to lower your cholesterol, without potential side effects. CGA cuts cravings, suppresses appetite and activates the liver to produce more bile, aiding in detoxing your cells. It helps the liver to process fats and glucose more efficiently by lowering triglyceride levels and stabilizing blood sugars.

Green Tea with MCT oil:

Drink green tea with caprylic acid

Hydrogen Water:

Oxidative stress in the gut can disrupt cellular function and damage the gut lining, contributing to a condition known as “leaky gut.” Hydrogen, with its selective antioxidant properties, can help mitigate this oxidative stress, supporting the integrity of the gut barrier.

Since fasting can stimulate autophagy and cellular repair in the gut, adding hydrogen water may enhance this process by reducing oxidative stress and supporting the regeneration of healthy cells in the intestinal lining.

// RESOURCES MENTIONED:

📍Purity Coffee. The cleanest, best tasting coffee in the world. http://www.ketokampcoffee.com use the coupon code ketokamp

📍Paleo Valley ACV Complex: https://www.paleovalley.com/offers/apple-cider-vinegar-complex-promo/pvpartners?oid=27&affid=68 (15% off code automatically applied)

📍Natural Force Organic MCT Oil: https://amzn.to/4eQr2V7

📍 FAT LOSS MADE SIMPLE. A step by step system for burning fat with coaching from Ben Azadi & his team: http://www.ketokampacademy.com

📍Keto Mojo device for checking blood glucose and ketones: http://www.ketokampmachine.com

📍 Pique tea affiliate link: https://bit.ly/4dynrde

📍 Echo H2O Hydrogen Water: https://echoh2o.com/?oid=19&affid=367 use the coupon code KETOKAMP

📍 Hydrogen Water Studies: https://hydrogenstudies.com/

🔎Other studies mentioned https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1573354/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481320/, https://academic.oup.com/cdn/article/1/4/e000257/4555134 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878196/ https://pubmed.ncbi.nlm.nih.gov/17557985/ https://www.ncbi.nlm.nih.gov/books/NBK299060/

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

#897 #1 Absolute Worst Blood Pressure Advice Your Doctor Gives You with Ben Azadi Nov 07, 2024

Show notes

Stunning as it may sound, nearly half of Americans ages 20 years and up – or more than 122 million people – have high blood pressure, according to a 2023 report from the American Heart Association.

In this lesson I will share the worst blood pressure advice given to you from your doctor, the real cause of high blood pressure, and easy steps to naturally lower high blood pressure.

Most doctors will tell you high blood pressure is a result of a diet high in salt. The belief that salt consumption raises blood pressure is based on bogus science. It originates from French scientists more than 100 years ago, who 'based their findings on just six patients'.

Salt, emphasizing its role in maintaining proper hydration, supporting adrenal function, and enhancing nutrient absorption. Salt helps the body balance fluids, regulate nerve and muscle function, and maintain acid-base balance. For people who are active or on low-carb or ketogenic diets, salt intake is even more essential, as they can lose more sodium through sweat and reduced insulin levels. DiNicolantonio explains that salt can also improve blood flow, support cardiovascular health, and reduce cravings for sugar by balancing electrolyte levels.

What is the real cause of high blood pressure?

High levels and blood glucose and insulin!

Eating too many carbohydrates inhibits the production of nitric oxide. Nitric oxide is responsible for vasodilation. When the blood vessels constrict because of the lack of NO, the heart has to work harder. This is what increases blood pressure!

How do you measure your blood sugar and insulin levels?

Fasting insulin

Fasting blood sugars

Post prandial glucose

CGM

KETO MOJO

5 ways to naturally lower high blood pressure.

Your first step is to replace insulin producing foods with foods that lower insulin. This will lower blood sugar levels and blood pressure levels.

The second step: Eat the 5 best foods proven by science to lower blood pressure,

The third step: eliminate snacking in between meals and practice time restricted feeding.

The fourth step: Consider supplementation

The fifth step: breath through your nostrils and hum/sing

// RESOURCES MENTIONED:

📍Keto Mojo device for checking blood glucose and ketones: http://www.ketokampmachine.com

📍 Nutrisense continuous glucose monitor: http://www.nutrisense.io/ketokamp use the code BEN30 for $30 off

📍 Cronometer app for tracking macronutrients. Get it for FREE: http://www.cronometer.com/ketokamp

📍The cleanest, best tasting olive oil in the world. Get a $39 bottle for only $1: http://www.ketokampoliveoil.com

📍 Grass fed and finished meat, wild caught seafood. Delivered to your door: http://www.ketokampmeat.com (special coupon and deal applied)

📍 Nitric Oxide Lozenges: NO1O: https://bit.ly/3TOuUMW Use the coupon code KETOKAMP for a discount!

📍 Designs For Health K2+ Potassium supplement: https://amzn.to/4hFFxMQ

📍 Somnifix mouth-tape: https://bit.ly/3Xq3xMv

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

#896 Do this First Thing In The Morning To Burn Stubborn Fat in 1 Week with Ben Azadi Nov 06, 2024

Show notes

If you are looking to burn stubborn fat in a matter of days, I’m going to share a 4 step protocol that I’ve used on hundreds of clients.

It’s important to follow these steps in the order they are presented.

Step #1: Drink green tea with caprylic acid first thing in the morning.

Step #2: A cold shower or cold plunge

Step #3: 30 minutes of cardio

Step #4: Continue fasting until lunchtime.

// RESOURCES MENTIONED:

📍 Purity Coffee. The cleanest, best tasting coffee in the world. http://www.ketokampcoffee.com use the coupon code ketokamp

📍Paleo Valley ACV Complex: https://www.paleovalley.com/offers/apple-cider-vinegar-complex-promo/pvpartners?oid=27&affid=68 (15% off code automatically applied)

📍Natural Force Organic MCT Oil: https://amzn.to/4eQr2V7

📍Cold Plunge: http://www.plunge.com use the coupon code ketokamp for hundreds of dollars off!

📍Sunlighten Infrared Sauna. https://get.sunlighten.com/ketokamp get up to $600 off by using the code KETOKAMP

📍 Keto Kamp Academy. FAT LOSS MADE SIMPLE. A step by step system for burning fat with coaching from Ben Azadi & his team: http://www.ketokampacademy.com

📍Pique Tea: https://bit.ly/4dynrde

📍 STUDIES https://www.endocrine.org/news-and-advocacy/news-room/2020/people-with-brown-fat-may-burn-15-percent-more-calories https://pubmed.ncbi.nlm.nih.gov/10751106/ https://my.clevelandclinic.org/health/articles/22610-norepinephrine-noradrenaline https://e-enm.org/journal/view.php?doi=10.3803/EnM.2023.1659#:~:text=The%20metabolic%20stimulation%20of%20brown,NE)%2Ddependent%20signal%20transduction https://academic.oup.com/jcem/article/107/6/1626/6530362 https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-10-166#:~:text=Current%20evidence%20indicates%20cold%20water,performance%20in%20hot%20conditions%2C%20although https://www.onepeloton.com/blog/cold-plunge-before-or-after-workout/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1573354/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481320/, https://academic.oup.com/cdn/article/1/4/e000257/4555134 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878196/ A study showed acv improved insulin sensitivity after a high carb meal up to 34%. https://diabetesjournals.org/care/article/27/1/281/26582/Vinegar-Improves-Insulin-Sensitivity-to-a-High

🤓 Study That Showed The Fat Burning Benefits of Great Tea: https://pubmed.ncbi.nlm.nih.gov/17557985/

#895 Unlock Ancient Health Secrets with This #1 Carnivore Diet Tip (Simple & Powerful!) with James Barry Nov 04, 2024

Show notes

Today, I am blessed to engage in a thought-provoking conversation with James Berry, founder of Pluck and a former celebrity chef. We dive into the importance of ancestral nutrition and the benefits of a carnivore diet. James shares his insights on the evolutionary history of human diets, emphasizing the nutritional value of organ meats. We discuss the challenges posed by modern processed foods and the need for sustainable health practices. James also offers practical tips for incorporating organ meats into daily meals, making it easier for listeners to embrace nutrient-dense foods.

James provides a fascinating overview of the evolutionary history of human diets. Our ancestors transitioned from foraging to scavenging and eventually to becoming predators. This shift allowed them to access nutrient-dense foods, including fat, blood, and organs, which were crucial for brain development and overall survival.

Nutrient-Dense Foods: Focus on foods that are rich in essential nutrients, such as organ meats.
Evolutionary Perspective: Understanding our dietary evolution can guide us in making healthier food choices today.
Question Nutritional Advice: Be critical of mainstream nutritional advice and focus on whole, unprocessed foods.
Avoid Processed Foods: Minimize the consumption of processed foods that are often devoid of essential nutrients.
Nutrient Density: Prioritize foods that are rich in essential nutrients.
Bioavailability: Choose foods that your body can easily absorb and utilize.
Simplicity: A carnivore diet can simplify meal planning and reduce decision fatigue.
Mindful Eating: Pay attention to your body's signals and the flavors of your food.
Avoid Ultra-Processed Foods: These foods can disrupt your body's natural ability to metabolize nutrients.

RESOURCES MENTIONED:

Get PLUCK here 👉 https://eatpluck.com/?ref=6oo15vwg. Use the code KETOKAMP for 20% OFF.

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

#894 The Fastest Way To Burn Fat, Build Muscle & Live Longer! With Dr Jason Fung, Dr Steven Gundry, Shane O'Mara & Ben Azadi Nov 01, 2024

Show notes

In this powerhouse episode, join four of the most influential experts in health and wellness as they uncover the science-backed secrets to burning fat, building muscle, and living a longer, healthier life! Dr. Jason Fung, a pioneer in intermittent fasting, reveals the metabolic hacks to supercharge fat loss and stabilize insulin levels. Dr. Steven Gundry, renowned for his work on longevity and gut health, explains why certain "healthy" foods might be holding you back. Neuroscientist Shane O'Mara shares breakthrough insights into how movement can enhance brain function, while metabolic expert Ben Azadi breaks down the most effective strategies to optimize body composition and harness energy like never before.

Whether you're looking to lose weight, gain strength, or simply maximize your years, this episode is packed with actionable tips, cutting-edge research, and transformative insights that will help you reach your health goals faster. Tune in to hear these top experts share their strategies for a longer, leaner, and more energized life!

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

🥑 Fat burning keto recipes delivered to your inbox. Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com

#893 The 10 Top Signs Your Body Needs More Nutrients: How to Address the Deficiencies with Ben Azadi Oct 31, 2024

Show notes

Are you eating healthy but still feeling off? 🧐 You might be missing key nutrients your body’s crying out for! In today’s video, I’m breaking down the top 10 warning signs of nutrient deficiencies and the best ways to fix them fast. Don’t ignore these signals—your body’s trying to tell you something important

#1 Brittle Hair and Nails 🧑‍🔬

#2 Mouth and Lip Cracks 👄

#3 Frequent Muscle Cramps and Spasms 💪

#4 Vision Problems in Low Light (Night blindness) 🌑

#5 Bleeding or Swollen Gums 🦷

#6 Fatigue and Weakness 😴

#7 Poor Wound Healing 🚑

#8 Bone Pain or Muscle Weakness 🦴

#9 Brain Fog and Memory Issues 🧠

#10 Skin Changes and Rashes 🧴

📍Resources mentioned

📍Hair mineral testing kit: https://upgradedformulas.com/BENAZADI Use the coupon code BENAZADI

📍My favorite vitamin D supplement, Systemic Formulas DV3: https://revelationhealth.com/products/129-dv3/?oid=22&affid=282

📍My favorite whole foods sourced Multi Vitamin - EarthFirst Organic: https://store.healthcenters.com/?oid=5&affid=5 and search for it.

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

#892 How To Lose 10 Pounds In 7 Days Using These Keto Egg Rules with Ben Azadi Oct 30, 2024

Show notes

I’m going to be sharing with you a 7 day protocol for you to lose 10 pounds or more with these keto egg rules.

This protocol is perfect for the following people…

You’ve lost weight, and you’re looking to lose the last 10 pounds of stubborn fat
You have an event coming up and want to shed weight before the event
You’ve fallen off track and would like to kickstart your metabolism to burn fat

There are 5 key rules to follow here in order to get the best results, let’s start with the first rule.

#1 Consume 14 eggs with the yolk per day.

#2 Cook the eggs in Grass Fed Ghee.

#3 Cook the eggs as a soft scramble, poaching or soft boiled eggs.

#4 Get the right type of eggs.

#5 Pair your egg diet with intermittent fasting

#6 Don’t eat anything else!

Resources Mentioned:

📍References: https://www.mdpi.com/2072-6643/11/2/357 https://pubs.rsc.org/en/content/articlelanding/2018/fo/c8fo00194d https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-diets-rich-in-ghee-or-olive-oil-on-cardiometabolic-risk-factors-in-healthy-adults-a-twoperiod-crossover-randomised-trial/ED6B4C8EB745840BEDB44D8EA8F0F0D7

🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

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