On this episode of the Flex Diet Podcast, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health. We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life. Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam. If you want practical tools for a bigger physiological engine, tune in!

Flex Diet Podcast

[email protected] (Dr. Andrew Koutnik, Jodie "Fabulous" Nelson, Suzie Glassman, Dr Mike T Nelson)

Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik

DEC 2, 2025105 MIN
Flex Diet Podcast

Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik

DEC 2, 2025105 MIN

Description

On this episode of the Flex Diet Podcast, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health.

We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life.

Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam.

If you want practical tools for a bigger physiological engine, tune in!

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Episode Chapters:

  • 05:28 Conferences and Networking
  • 08:34 The Importance of Practical Application in Science
  • 21:43 Cold Water Immersion and Stress Responses
  • 32:53 Mindfulness and Meditation
  • 39:29 Blood Glucose and Exercise Performance
  • 52:00 Limitations of Association Studies in Sports Performance
  • 52:47 Impact of Blood Glucose on Performance
  • 57:04 Historical Perspective on Ketogenic Diets
  • 01:00:52 Study on Ketogenic Diets and Ironman Competitors
  • 01:15:53 Health Implications of High Carbohydrate Diets
  • 01:18:48 Concluding Thoughts on Nutrition and Performance 

Episodes You Might Enjoy:

  • Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton Life
  • Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton Life

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