Rethinking Carbs for Performance with Dr. Andrew Koutnik - Ep. #222

We sit down with Dr. Andrew Koutnik to explore the evolving science behind carbohydrate intake, metabolic flexibility, and athletic performance. We discuss how carbohydrate recommendations have changed over time, why muscle glycogen may not fully explain performance outcomes, and how brain energy metabolism contributes to fatigue and output. This is not a pro- or anti-carbohydrate conversation, but a thoughtful look at context, individual variability, and the balance between health and performance. If you’ve ever wondered whether carbohydrate guidelines are as fixed as they seem, this episode invites a more nuanced and personalized way of thinking about fueling.

Links: 

• Learn more about Dr. Koutnik on his website
• Carbohydrate Ingestion and Exercise Metabolism review paper from 2026

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