Groundbreaking New Study Changes Everything About Carbs, Fat Loss & Performance | Dr. Andrew Koutnik

Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals.

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In this episode, Vanessa breaks down one of the most controversial and important new papers in metabolism and sports nutrition with Dr. Andrew Koutnik.

From fat loss to performance, this conversation challenges long-held beliefs about protein, carbohydrates, ketosis, and metabolic flexibility—and what actually drives results.

If you've ever struggled with hunger, fat loss plateaus, or confusion around carbs vs keto… this episode will change how you think about fueling your body.

The In This Episode

• Why higher protein intake may accelerate fat loss

• The powerful protein + ketone combo for appetite control

• Why fat loss can feel effortless on low-carb, high-protein approaches

• What's really happening with insulin, glucagon, and hunger hormones

• Why you don't need high ketones to get results

• How PSMF (protein-sparing modified fasting) drives rapid fat loss

• The key difference between dietary fat burning vs body fat burning

• Why calorie deficits increase hunger—and how to work around it

• The shocking finding: carbs may NOT be required for performance

• What 100+ years of research actually shows about carb loading

• Why fat-adapted athletes can perform just as well

• The real performance driver: brain energy, not muscle glycogen

• Why some high-carb athletes may show prediabetic glucose levels

• How to find your optimal carb vs fat intake for fat loss and performance

🎯 Want to Try This Approach?

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ketogenicgirl.com/proteinfasing

Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass.

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Groundbreaking Review Paper (100+ Years of Evidence):

Dr. Andrew Koutnik and colleagues analyzed over 600 studies and 100 years of research on carbohydrates and performance.

👉 Read the full paper here:

https://academic.oup.com/edrv/article/47/2/191/8432248

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.