Carbs For Exercise? Let’s Challenge This Idea with Dr. Andrew Koutnik E211

🧠 Stay ahead with the latest in science, nutrition, and wellness by subscribing to Dr. Perlmutter’s newsletter at: ✉️🌱 Thank you to our sponsors: EVY - and the code perlmutter26 will be auto-applied to your order to get $200 off & free shipping (90 days risk-free). Fresh Pressed Olive Oil - For a complimentary bottle of one of the greatest olive oils I've ever discovered. 3x4 Genetics - for a special offer when you sign up to decode your genetics and get personalized, science-backed health recommendations. ==== Dr. Perlmutter’s groundbreaking new book, Brain Defenders, is now available for pre-order. Discover how to protect your brain and future health - reserve your copy today at ==== 00:00 Intro 04:49 Andrew Koutnik’s Story Obesity Type 1 Diabetes and Metabolism 09:44 Ketogenic Diets and Type 1 Diabetes 20:15 Sponsor Break - Optoceutics 21:28 Why This Goes Far Beyond Type 1 Diabetes 26:59 Why Low Carb Diabetes Care Was Abandoned 31:49 Ketosis vs Diabetic Ketoacidosis 35:10 Sponsor Break - Fresh Pressed Olive Oil 37:04 How to Measure Ketone Levels 39:13 Are Breath Ketone Tests Reliable 40:15 What Beta Hydroxybutyrate Actually Does 42:39 Exogenous Ketones and High Altitude Performance 45:49 Sponsor Break - 3X4 Genetics 48:33 MCT Oil and Ketone Production 52:52 The Carb Loading Myth in Sports Performance 1:00:06 Metabolic Flexibility and Keto Adaptation 1:03:17 Rethinking Hypoglycemia in Keto Adapted Athletes 1:07:19 How Carbohydrates Shut Down Fat Burning 1:09:58 Body Fat vs Glycogen as Fuel 1:14:34 What This Means for Endurance Athletes 1:16:17 Fat Metabolism as a Survival Mechanism 1:18:09 The New USDA Dietary Guidelines 1:20:46 Ultra Processed Food and Alzheimer’s Risk 1:22:40 Final Thoughts on Metabolic Flexibility ==== Dr. Andrew Koutnik is a research scientist focused on how nutrition, metabolism, and lifestyle can optimize human health, performance, and resilience. Living with type 1 diabetes for over 17 years, his work bridges personal experience with cutting-edge science across chronic disease and extreme environments. He earned his PhD in Medical Sciences from the University of South Florida and has led research funded by organizations including NASA, the Department of Defense, and the NIH, contributing to over 100 scientific publications and presentations. His work spans exercise physiology, cardiometabolic health, and therapeutic nutrition. At Florida State University, Dr. Koutnik studies dietary strategies for diabetes, obesity, and performance under metabolic stress, collaborating with leading institutions worldwide. His mission is to advance evidence-based approaches that empower individuals to improve metabolic health and performance. ___________________________ Instagram: Website:

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Carbs For Exercise? Let’s Challenge This Idea with Dr. Andrew Koutnik E211 is an episode from The Empowering Neurologist Podcast by David Perlmutter.

This episode is 01:24:44 long.

This episode was published on Mar 17, 2026.

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