The Primal Podcast Ep 148 - Dr Koutnik - NEW 100-Year Study Proved We’re Wrong About Carbs!
Jan 10, 2026
Dr. Andrew P. Koutnik, a researcher and type 1 diabetes advocate, challenges common beliefs about carbohydrate intake and its necessity for athletes. He discusses his groundbreaking study that reveals low-carb diets can actually reverse metabolic diseases, including diabetes. Koutnik shares personal insights on living with diabetes, the immediate effects of carbs on glucose levels, and practical tips for a high-fat diet. He emphasizes that both athletes and the general public can thrive without high-carb diets, presenting compelling evidence for a protein-centric, high-fat lifestyle.
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Allow Adaptation Time Before Judging Performance
- When testing carb needs, allow a multi-week adaptation period (≈4 weeks) before judging performance.
- Do not assume short-term trials reflect true capacity on low-carb diets.
Brain Glucose, Not Muscle Glycogen, Predicts Performance
- Performance differences linked to carbs were often due to hypoglycemia in control groups, not extra muscle glycogen.
- The small blood/glucose pool (≈5 g) and liver glucose release predict performance, not muscle glycogen stores.
Body Prioritizes Liver And Fat Over Muscle For Glucose
- The body prioritizes insulin-directed glucose uptake to liver first, then fat, then muscle.
- Muscle stores are low priority and reflect overflow, not primary survival function.