How Long Does It Take To Get "FAT ADAPTED", Is Insulin Good or Bad, How Many Carbs Do You Really Need & More With Dr. Andrew Koutnik.

Ben Greenfield

Nov 20, 2025

Episode description

Full Show Notes: https://bengreenfieldlife.com/drandrew

Dr. Andrew Koutnik is a research scientist whose career bridges cutting-edge science, elite performance, and personal experience living with type 1 diabetes for over 17 years. His work focuses on how nutrition, metabolism, and lifestyle can be leveraged to maximize human health, performance, and resilience across diverse conditions—from chronic disease to extreme environments.

Dr. Andrew Koutnik earned his Ph.D. in Medical Sciences (Molecular Pharmacology and Physiology) from the University of South Florida Morsani College of Medicine. Prior to joining FSU, Dr. Andrew Koutnik served as a Faculty/Principal Investigator at Sansum Diabetes Research Institute and Florida Institute for Human and Machine Cognition. His research has spanned over $70,000,000 in research funding, including NASA missions, U.S. Special Operations Command, Defense Advanced Research Projects, Office of Naval Research, Department of Defense, and NIH-funded clinical trials

Episode Sponsors:

LVLUP Health: I trust and recommend LVLUP Health for your peptide needs as they third-party test every single batch of their peptides to ensure you’re getting exactly what you pay for and the results you’re after! Head over to lvluphealth.com/BGL and use code BEN15 for a special discount on their game-changing range of products.

Ketone-IQ : Ketones are a uniquely powerful macronutrient that can cross the blood-brain barrier and increase brain energy and efficiency. With a daily dose of Ketone-IQ, you'll notice a radical boost in focus, endurance, and performance. Save 30% off your first subscription order of Ketone-IQ at Ketone.com/BENG .

CAROL Bike: The science is clear—CAROL Bike is your ticket to a healthier, more vibrant life. And for a limited time, you can get $100 off yours with the code BEN. Don't wait any longer, join over 25,000 riders and visit carolbike.com/ben today.

Sunlighten: Sunlighten's patented infrared sauna technology delivers the highest quality near, mid, and far infrared wavelengths to reduce inflammation, boost mitochondrial functi

Episode description

Full Show Notes: https://bengreenfieldlife.com/drandrew

Episode Sponsors:

Sunlighten: Sunlighten's patented infrared sauna technology delivers the highest quality near, mid, and far infrared wavelengths to reduce inflammation, boost mitochondrial functi

Mindsip insights from this episode:

Commit to four weeks for full fat adaptation on ketogenic diet

Key fuel-related metabolites like ketones and glucose do not fully normalize until at least four weeks on a ketogenic diet, suggesting this is the minimum adaptation period for athletes.

#keto

#metabolism

Prioritize blood glucose to enhance performance

A review of 100 years of data suggests that carbohydrates improve performance primarily by preventing a drop in blood glucose, not by directly fueling muscles.

#glucose

Utilize ketones and lactate for brain energy during keto exercise

The brain maintains its energy supply during intense exercise on a keto diet by using ketones and lactate, which compensates for lower glucose levels.

#glucose

#lactate

Resolve pre-diabetes in fit athletes with ketogenic diet

A study found that 30% of fit, experienced runners had glucose levels consistent with pre-diabetes, a condition that was completely resolved on a ketogenic diet.

#glucose

#keto

Confirm long-term keto safety for thyroid, kidney, liver, and bone health

The longest-ever (10-year) longitudinal study of a person on a ketogenic diet found no adverse effects on thyroid, kidney, liver, or bone health.

#keto

#nutrition

Utilize fat for energy during intense exercise

Keto-adapted athletes can source over 50% of their energy from fat during highly intense exercise (above 85% VO2 max), rewriting the textbook on fuel utilization.