#1044 Why Eating Until You’re 80% Full May Be the #1 Fat Loss Hack (Backed by Science & Tradition) With Ben Azadi

Metabolic Freedom With Ben Azadi

Ben Azadi

Health & Fitness, Nutrition, Fitness, Alternative Health

4.8 • 946 Ratings

🗓️ 1 July 2025

⏱️ 17 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, Ben Azadi reveals the powerful ancient Japanese principle of Hari Hachi Bu—eating until you're 80% full—and why it’s one of the most overlooked fat loss strategies today. You'll learn: Why most people overeat by habit, not hunger How this simple practice helps lower insulin, improve leptin sensitivity, and melt visceral fat The science-backed connection between mindful eating and longevity (hello, Okinawa!) How to implement this rule with 30g protein per meal, distraction-free eating, and slow meal pacing Why combining this with intermittent fasting boosts results even further Ben also answers your top questions on hunger, protein safety, insulin resistance, and more—plus how to accelerate results using the 30-day plan from his new NYT bestselling book, Metabolic Freedom. 📘 Metabolic Freedom – New York Times Bestseller Learn the exact 30-day plan (Chapter 12) that helped people like John Miller lose up to 44 pounds in just one month. ➡️ Get your copy + FREE course with expert interviews at: http://www.metabolicfreedombook.com 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

Transcript

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0:00.0	The Greek definition for metabolism is to transform. Your metabolism is designed to take food and to transform it into energy so you feel good and burn fat. We are determined to deliver the science and art of metabolism to you.
0:23.3	We bring on the thought leaders in this space to have life-changing conversations so you could apply
0:28.4	and upgrade your metabolism. The topics covered here include biohacking, ketosis, carnivore, fasting
0:35.6	strategies, mindset, and metabolic health.
0:39.0	Your body was built to be self-healing.
0:41.3	Our goal is to identify the interference and remove it.
0:44.7	You are a masterpiece because you are a piece of the master.
0:48.8	Welcome to the Metabolic Freedom Podcast.
0:51.4	My name is Benazotti.
0:52.8	I'm the best-selling author of KetoFlex, and I want to thank you
0:56.0	for spending part of your day with me. If you're trying to burn stubborn fat and doing everything right,
1:05.4	eating less, exercising more, but your belly fat just won't budge. You're about to find out why it's not your fault.
1:12.6	And the Japanese have used this simple rule that's so biologically effective.
1:18.6	It's been melting stubborn visceral fat without extreme diets or crazy workouts.
1:24.6	And yet, no one in the West is talking about this. Heck, your doctor
1:29.3	probably doesn't even know this rule. And once you hear it, you'll never see weight loss
1:34.5	the same way again. In Okinawa, Japan, home to one of the highest percentages of people
1:40.9	living over 100 years old, they follow a simple rule before and during every single meal.
1:48.5	It's called Harahachibu, which means eat until you're about 80% full.
1:54.8	So it's not a diet, it's not a calorie tracking app, and it's not a restriction game that relies on willpower. It's mindful eating.
2:02.8	The type of biological common sense, most of us forgot in the noise of diet culture. You see,
2:09.6	most Americans, they eat until they're 100% full or 120% full, which of course overloads your
	...

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