Uploaded February 2026 | Updated September 2026, 2 weeks ago
Full Show Notes: bengreenfieldlife.com/podcast/drandrew2
Your brain operates on roughly five grams of circulating glucose at any given moment, yet athletes are routinely advised to consume several HUNDRED grams of carbohydrates per day! In this episode with Dr. Andrew Koutnik, we examine the research that shaped modern fueling strategies—and the data that calls those recommendations into question.
We cover:
- What the overlooked 88% statistic in carbohydrate performance studies showed about glucose crashes in control groups.
- How little carbohydrate you may actually need during marathons and Ironmans, in some cases as low as 10 grams per hour.
- What happened when lean endurance athletes with prediabetic glucose levels reduced intake below 50 grams per day.
- Why insulin prioritizes the liver to protect the five grams of circulating glucose that keep the brain alive.
- How elite athletes structure real-world fueling using carbohydrates, exogenous ketones, electrolytes, and amino acids.
If you care about metabolic flexibility, steady cognitive output, sustained performance under pressure, or long-term glucose control, this episode will likely recalibrate how you think about carbohydrates.
00:00 Jiu-Jitsu Tournament Battle Scars
03:48 "Discovering the Art of Combat"
07:00 The Stimulating Art of Combat
12:08 "Brain Energy Key to Performance"
16:19 "Carb Loading: Not Essential"
18:25 Prediabetic Athletes and Carb Restriction
22:41 "Optimizing Race Nutrition Strategy"
26:32 "Hepatic Portal Vein Function"
28:57 "Ketogenic vs. High-Carb Performance"
32:46 Fueling Strategy for Endurance Athletes
35:54 "Ketones Boost Brain Energy Performance"
39:13 "Metabolic Dominance and Ketone Research"
42:32 "High-Dose Ketone Study Insights"
45:28 "Ketones Mimic Altitude Sickness Drugs"
49:28 "Acetoacetate's Role in Fat Loss"
53:30 "Ketones, Cognition, and Sleep"
56:31 Ketones Impact Sleep Apnea
59:21 "Optimize Life with Transparency"
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Full Show Notes: bengreenfieldlife.com/podcast/drandrew2
Your brain operates on roughly five grams of circulating glucose at any given moment, yet athletes are routinely advised to consume several HUNDRED grams of carbohydrates per day! In this episode with Dr. Andrew Koutnik, we examine the research that shaped modern fueling strategies—and the data that calls those recommendations into question.
We cover:
- What the overlooked 88% statistic in carbohydrate performance studies showed about glucose crashes in control groups.
- How little carbohydrate you may actually need during marathons and Ironmans, in some cases as low as 10 grams per hour.
- What happened when lean endurance athletes with prediabetic glucose levels reduced intake below 50 grams per day.
- Why insulin prioritizes the liver to protect the five grams of circulating glucose that keep the brain alive.
- How elite athletes structure real-world fueling using carbohydrates, exogenous ketones, electrolytes, and amino acids.
If you care about metabolic flexibility, steady cognitive output, sustained performance under pressure, or long-term glucose control, this episode will likely recalibrate how you think about carbohydrates.
00:00 Jiu-Jitsu Tournament Battle Scars
03:48 "Discovering the Art of Combat"
07:00 The Stimulating Art of Combat
12:08 "Brain Energy Key to Performance"
16:19 "Carb Loading: Not Essential"
18:25 Prediabetic Athletes and Carb Restriction
22:41 "Optimizing Race Nutrition Strategy"
26:32 "Hepatic Portal Vein Function"
28:57 "Ketogenic vs. High-Carb Performance"
32:46 Fueling Strategy for Endurance Athletes
35:54 "Ketones Boost Brain Energy Performance"
39:13 "Metabolic Dominance and Ketone Research"
42:32 "High-Dose Ketone Study Insights"
45:28 "Ketones Mimic Altitude Sickness Drugs"
49:28 "Acetoacetate's Role in Fat Loss"
53:30 "Ketones, Cognition, and Sleep"
56:31 Ketones Impact Sleep Apnea
59:21 "Optimize Life with Transparency"
📲 Check out my FREE Top Health Community! - joinlifenetwork.com
💊Shop My Curated Marketplace of Vetted Products! - shoplifemarket.com
🏋️Sign up for a FREE Coaching Call! - jointriumphcoaching.com
📩 Check out my FREE newsletter! - bengreenfieldlife.com/newsletter
🔗My Website: bengreenfieldlife.com
🔗My Podcast: bengreenfieldlife.com/podcast
🔗My Books: shopbengreenfieldlife.com/collections/books
Connect with me: ⬇️
Instagram instagram.com/bengreenfieldfitness
Facebook facebook.com/BGFitness
X twitter.com/bengreenfield
TikTok tiktok.com/@bengreenfield
