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
20 nov 2025
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.
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.
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.
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.
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.
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.
Leverage allulose to enhance metabolic health and manage glucose spikes
The sweetener allulose may actively improve metabolic health by triggering the release of GLP-1, which can help blunt glucose spikes from food.
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