On this episode of the Flex Diet Podcast, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health . We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life. Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam. If you want practical tools for a bigger physiological engine, tune in! Sponsors: Tecton Ketones: https://tectonketones.com/ LMNT: http://drinklmnt.com/mikenelson (automatically applied at Episode Chapters: 05:28 Conferences and Networking 08:34 The Importance of Practical Application in Science 21:43 Cold Water Immersion and Stress Responses 32:53 Mindfulness and Meditation 39:29 Blood Glucose and Exercise Performance 52:00 Limitations of Association Studies in Sports Performance 52:47 Impact of Blood Glucose on Performance 57:04 Historical Perspective on Ketogenic Diets 01:00:52 Study on Ketogenic Diets and Ironman Competitors 01:15:53 Health Implications of High Carbohydrate Diets 01:18:48 Concluding Thoughts on Nutrition and Performance Episodes You Might Enjoy: Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton Life YouTube: https://youtu.be/uTsM_ETF8Us Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton Life YouTube: https://youtu.be/ockRFjBiOQc Connect with Dr Koutnik: Website: https://andrewkoutnik.com/ Instagram: https://www.instagram.com/andrewkoutnikphd/ Get In Touch: Instagram: https://www.instagram.com/drmiketnelson/ YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg Email: https://miketnelson.com/contact-us/
