The Jesse Chappus Show 703: Keto Works… But Not the Way You Think | Dr. Andrew Koutnik
May 5, 2026
Dr. Andrew Koutnik, a metabolic health scientist who studies ketogenic diets and their clinical uses. He traces keto history, clarifies why it became controversial, and explains how to start keto stepwise. He covers macronutrients, early physiological changes, protein trade-offs, exercise and ketone interactions, exogenous ketones, fasting, and common practical pitfalls.
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Set Protein Based On Your Primary Goal
- Prioritize protein if your goal is body composition or you exercise; around 1 g per lb (2.2 g/kg) maximizes muscle support and satiety.
- If neurological ketone levels are the goal, lower protein to boost ketogenesis because protein raises insulin modestly.
Keto Is Not A Free Pass To Unlimited Fat
- Calories still matter on keto: adding a lot of dietary fat on top of existing food increases caloric intake and causes weight gain.
- Keto often reduces hunger and thus calories volitionally, but deliberate excess fat undermines weight loss goals.
Olive Oil Bottle Anecdote Shows Fat Can Make You Gain
- Extreme fat intake can cause weight gain even without carbs, as shown by an example of a survival-show contestant who drank a bottle of olive oil daily and gained 50 pounds.
- This illustrates calories from fat still lead to storage when consumed in excess.