The End of Carbs: Dr. Koutnik Reveals BRAND NEW Study that Ends 57-Year Debate on Performance

Here's a summary for anyone who needs it: Key Findings from the Research: 1. Traditional vs. New Understanding: - Traditionally, high-carb diets were considered essential for optimal athletic performance - New research challenges this view, showing that low-carb diets can achieve equivalent performance levels after proper adaptation 2. Key Study Details: - Study examined highly trained athletes (triathletes running 50+ km/week) - Compared performance on low-carb ketogenic vs. high-carb diets - Controlled for calories, activity, and body composition - Used both anaerobic (1-mile time trials, sprints) and endurance tests - Found no performance difference between diets after proper adaptation period 3. Critical Adaptation Period: - Previous studies showing performance decrements on low-carb diets often lasted less than 4 weeks - Research showed 4 weeks is minimum time needed for metabolic adaptation - At 4 weeks, glycemic control normalized and ketone levels peaked - Proper adaptation allows for equivalent performance regardless of diet type 4. Carbohydrate Supplementation Findings: - Traditional recommendations suggest 60-120g carbs/hour during exercise - Study found much lower amounts (3.4g every 20 minutes) were sufficient - Small carb amounts prevented exercise-induced hypoglycemia - Both diet groups showed 22% performance improvement with minimal carb supplementation 5. Fat Oxidation Results: - Study showed record levels of fat oxidation at high intensities (>85% VO2 max) - Challenges traditional understanding of the "crossover point" where carbohydrates become necessary - Demonstrates body's ability to adapt to using fat as fuel even during intense exercise 6. Implications: - Athletes have more dietary options than previously thought - High-carb diets aren't mandatory for performance - Focus should be on preventing hypoglycemia rather than maintaining high glycogen - Health considerations can take precedence over traditional performance nutrition dogma - Adaptation period is crucial for success on any dietary approach 7. Additional Insights: - Carbohydrates may act as a central nervous system stimulant - Even mouth-rinsing with carbs can improve performance - Protein intake during exercise may help maintain blood glucose levels - Hydration and insulin response play complex roles in performance The research suggests that with proper adaptation, athletes can perform equally well on either high or low-carb diets, challenging long-held beliefs about the necessity of high-carb diets for optimal athletic performance. The key appears to be preventing hypoglycemia rather than maintaining high glycogen levels.

I give it about 12 minutes before DeLauer posts a completely contradictory video showing why carbs are actually essential for everyone

Being fat adapted and keto for over a decade myself I wanted to test just how much energy I had in my fat reserves and with zero carbs. In sep 2023 I did 5 marathons in 5 days completely fasted. 212km during a 5 day fast and I never ran out of energy. I’d never done a marathon before either. My blood sugar remained rock solid the entire time.

i just run a half marathon on being keto for 4months prior with my best time ever. I am 45y

As a vegetarian for 20 years I’m now actively considering returning to eating meat > I changed my diet dramatically 2 years back and include a good amount of animal fat / protein > I’ve not even had a cold since

I just turned 50. In my late 40s, I was doing isometrics at home and doing relatively clean keto. I lost about 20 pounds and dropped to about 15% body fat. During this season, multiple asked me if I was “okay”… was I sick? It was a bit unsettling. About a year and a half ago I joined a gym and pivoted weight training. My macros the last 4 months have been 25% protein, 40% carbs, 35% fat. All of this pretty clean. That is consuming on average 3100 calories per day, but burning about 3200 a day. I’ve had very good body recomposition and now too many people to count comment on how good I look and say I don’t look 50. I am looking forward to getting more bloodwork to see where that is going, but having extra muscle is such a metabolic bonus. I am almost certain that I lost lean mass on keto and now I have gained about 4 pounds of muscle in the last 4 months and lost 3-4 pounds of fat. With 40% carbs.

When I first did the Keto diet, it took me 3-4 weeks just to start getting into ketosis. Once there, I was astounded at the health benefits. I've since cycled on and off over the past 2 years, and I've noticed I can get back into ketosis now with 1-2 weeks.

Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- https://thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!

Worked all this out by accident 20 years ago in my 30, i did it out of necessity, hit a wall with weight lifting and sprinting and bag work, stopped carbo loading before weight lifting and sprinting and bag work, found latter in life i was on a keto diet, my performance went through the roof, my trainer kept asking if i was on roids lol

I always come back to your channel Thomas. You are my rock for relevant information to my health journey!