247 Carnivore vs Whole Foods: An N-of-1 Experiment on Epigenetics, Nutrition and Healthspan with Dr. Andres Ayesta

Extreme diets dominate social media, but what actually happens inside your body when you follow them? In this episode, registered dietitian Andres  Ayesta  shares the results of a 60-day self-experiment comparing a carnivore diet with a whole-foods, minimally processed approach. Using lab testing, DEXA scans, and behavioral science, he reveals what truly changes—and what doesn't—when it comes to weight, body composition, energy, and long-term health as we age. Andres  Ayesta  is a registered dietitian, sports nutritionist, and founder of  Planos  Nutrition. With over 12 years of experience, he helps busy professionals over 30 lose fat, improve energy, and build sustainable habits using evidence-based nutrition and behavior change strategies. His work bridges clinical science with real-world practicality.  

Episode Timeline

00:00 — Introduction and why this experiment matters  

03:10 — Carnivore vs whole foods: defining the diets  

08:45 — Designing a real-world, controlled self-experiment  

15:30 — Energy, hunger, and the keto adaptation phase  

21:30 — Lab results: cholesterol, ApoB, and liver markers  

27:45 — DEXA scan findings and body composition truth  

33:30 — Sustainability, behavior, and why diets fail  

38:30 — The Core Five habits for lasting lifestyle change  

44:00 — One action step listeners can start this week  

 Action Steps: 

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