The End of Carbs: Dr. Koutnik Reveals BRAND NEW Study that Ends 57-Year Debate on Performance

[@ThomasDeLauerOfficial]

Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!

[@l-dixon4231]

Here's a summary for anyone who needs it: Key Findings from the Research: 1. Traditional vs. New Understanding: - Traditionally, high-carb diets were considered essential for optimal athletic performance - New research challenges this view, showing that low-carb diets can achieve equivalent performance levels after proper adaptation 2. Key Study Details: - Study examined highly trained athletes (triathletes running 50+ km/week) - Compared performance on low-carb ketogenic vs. high-carb diets - Controlled for calories, activity, and body composition - Used both anaerobic (1-mile time trials, sprints) and endurance tests - Found no performance difference between diets after proper adaptation period 3. Critical Adaptation Period: - Previous studies showing performance decrements on low-carb diets often lasted less than 4 weeks - Research showed 4 weeks is minimum time needed for metabolic adaptation - At 4 weeks, glycemic control normalized and ketone levels peaked - Proper adaptation allows for equivalent performance regardless of diet type 4. Carbohydrate Supplementation Findings: - Traditional recommendations suggest 60-120g carbs/hour during exercise - Study found much lower amounts (3.4g every 20 minutes) were sufficient - Small carb amounts prevented exercise-induced hypoglycemia - Both diet groups showed 22% performance improvement with minimal carb supplementation 5. Fat Oxidation Results: - Study showed record levels of fat oxidation at high intensities (>85% VO2 max) - Challenges traditional understanding of the "crossover point" where carbohydrates become necessary - Demonstrates body's ability to adapt to using fat as fuel even during intense exercise 6. Implications: - Athletes have more dietary options than previously thought - High-carb diets aren't mandatory for performance - Focus should be on preventing hypoglycemia rather than maintaining high glycogen - Health considerations can take precedence over traditional performance nutrition dogma - Adaptation period is crucial for success on any dietary approach 7. Additional Insights: - Carbohydrates may act as a central nervous system stimulant - Even mouth-rinsing with carbs can improve performance - Protein intake during exercise may help maintain blood glucose levels - Hydration and insulin response play complex roles in performance The research suggests that with proper adaptation, athletes can perform equally well on either high or low-carb diets, challenging long-held beliefs about the necessity of high-carb diets for optimal athletic performance. The key appears to be preventing hypoglycemia rather than maintaining high glycogen levels.

[@MrXrisd01]

Thank you

[@zhilahaghbin4766]

I highly appreciate you taking the time and saving us time, God Bless

[@movementnerd]

Thanks man for this amazing summary.

[@budprepper3811]

Thanks that just saved me a whole lot of time listen to these guys talk

[@GoldenBlaisdale]

@@MrXrisd01 could you put into the paper or give the name of it? Who are the authors?

[@lisanewcombe168]

Anecdotally speaking, I notice since I became metabolically flexible, I don’t hit a wall. The problem now is that I can keep on going and going far past what my body can recover from. I end up creating damage and have cyclical burnout. I need to learn to cut myself off instead of trying to max out.

[@williebrits6272]

I am having the same issue. I can go on forever, but find that afterwards I crash

[@brettsnow6510]

thanks for that feedback

[@lewynld]

Imagine that 10,000 years ago your ancestors were on a 3 day hunt. They had to run down their prey because in this scenario that was just how it worked. Carbs were not freely available, being as how agriculture was not a thing at this point. Humans being stupid slow like we are, the only option is dogged never ending pursuit until the faster animals collapse from exhaustion. Pretty good bet that we ran mostly on ketones. So none of this surprises me.

[@JohnSmith-zs1bf]

Those ancestors carried around little packets of jam in case their blood sugar dropped

[@JoeHagen-y5x]

They likely had some type of pemmican. It does have some carbs, but not many. It also has a decent amount of flavonoids and other polyphenols as it is usually made with some type of low sugar berry that will keep it from molding i.e. cranberry, lingonberry, blueberry, salal, et cetera, depending on the area and time of year it was made. This fits Tim Noakes' belief that the carbs are acting as more of a drug for the brain than anything. Probably the gut, too. Most of the energy comes from the tallow and there's meat for some amino acids to prevent too much lean muscle consumption during times of hypocaloric intake.....

[@UnknownUser-sc6jx]

No berries or fruits in ice age Europe or the step it was meat fish and shell fish only

[@truth2powermillions400]

​@@UnknownUser-sc6jxI'm glad the whole world wasn't Europe

[@flow1188]

@@UnknownUser-sc6jx you guys have a wrong imagination of ice age. The Humans run to south, they mostly runned away from the ice, like the mammals. Berries and fruits was more easy avaiable than meat.

[@mandarin7202]

i just run a half marathon on being keto for 4months prior with my best time ever. I am 45y

[@kapuzineraffe88]

Which time?

[@kapuzineraffe88]

Its all down to training. Eating ist just Support. I am hitting high carb since years and got from 1:49h down to 1:20h for a half marathon.

[@kapuzineraffe88]

Tell a tour de france Rider or a Triathlon ironman go over 300watts for hours on a keto diet - LOL

[@KK-lg8uz]

did you consume any carbs leading up, and on race day/during the race? if so how what did that look like?

[@kapuzineraffe88]

@@KK-lg8uz 150-200g Protein 80g fat. Rest carbs 300-600g. In form of fruits and veggies, honey, maple syrup. Potatoes. A little bit of millet but not much. So clean your source of carbs and you don’t have problems with it. It’s a good source of energy for performance. If you want performance you need carbs. If you want to train for fat loss you can cut curbs. It’s fucking simple.

[@yellads]

As a 2 year carnivore, I tested this the last two weeks with 100grams of rice before my workout. I found no extra energy.

[@geekspeak1066]

I was once in the same situation as u but 100grams is nothing. Let me know ur experience once u get up the 250-300g of carbs. I guarantee you’ll see the difference. After 15 years of trail and error. I have found I benefit from 300-400grams of carbs for my best muscle building and weight lifting performance. Metabolic flexibility is bunk. The healthier and less food u eat the better your body will be able to process any substrate. Carbs are not the problem it’s excess energy being put into the human bodies system. With that said, the quality and quantity of carbs is what we should be talking about. Not eliminating completely.

[@hernanveigalima2131]

Nice

[@hernanveigalima2131]

​@@geekspeak1066Who knows

[@hernanveigalima2131]

​@@geekspeak1066carbs make me fart... bread pasta hell nooo

[@HazerGore1185]

I’m a power lifter and did ketovore for a year in the past. I absolutely can lift heavier and with more volume when I have carbs. I’ve never once been able to break 500lb deadlift in ketosis, but carbed up I can lift more than 600 and rep in the 500s. The more carbs, the better my performance. But also the more carbs, the shittier I feel outside the gym so it’s a trade off.

[@michaelhimes8778]

I just turned 50. In my late 40s, I was doing isometrics at home and doing relatively clean keto. I lost about 20 pounds and dropped to about 15% body fat. During this season, multiple asked me if I was “okay”… was I sick? It was a bit unsettling. About a year and a half ago I joined a gym and pivoted weight training. My macros the last 4 months have been 25% protein, 40% carbs, 35% fat. All of this pretty clean. That is consuming on average 3100 calories per day, but burning about 3200 a day. I’ve had very good body recomposition and now too many people to count comment on how good I look and say I don’t look 50. I am looking forward to getting more bloodwork to see where that is going, but having extra muscle is such a metabolic bonus. I am almost certain that I lost lean mass on keto and now I have gained about 4 pounds of muscle in the last 4 months and lost 3-4 pounds of fat. With 40% carbs.

[@jmwarren2012]

When I first did the Keto diet, it took me 3-4 weeks just to start getting into ketosis. Once there, I was astounded at the health benefits. I've since cycled on and off over the past 2 years, and I've noticed I can get back into ketosis now with 1-2 weeks.

[@HammyGirl999]

Great talk. Now may we please have a more succinct (and clear) summary of the study and conclusions by Thomas?

[@camwells9726]

I persevered with keto for a year or more , the biggest issue for me was poor sleep quality, once that happens the energy levels aren’t great anyway , and I got too skinny , I wasn’t overweight before anyway and then lost weight and had trouble maintaining strength and muscle .

[@fallguy6196]

Exercise induced hypoglycemia is the worst feeling uhg. Its scary used to happen to me playing basketball all the time.

[@rainbowtravelingyogi]

How many people in the trials were women, if at all? I think it’s really important that this information would be shared as your whole audience is not just men… and it’s been said that most clinical studies are done only with men, as women have fluctuating hormones all month long…

[@jasonhurst8599]

And also use athletes of various sports. Sprinters, boxers, weight lifters, swimmers, tennis players, etc where endurance isn't the main desire. Where being strong and muscular is the most important factor.

[@bmj026]

As someone who trains fasted and fed both weights training and kickboxing for 12 years. Have done keto and diet with carbs. My strength/performance is way better with carbs in my diet

[@camwells9726]

Yeah I’ve had the same experience

[@UnknownUser-sc6jx]

I find carbohydrates makes me feel weak lazy and burn out faster if I am eating carbohydrates I have to get two meals in before gym but while ketogenic I can work out longer and harder even while 20 hours fasted I find people who say they feel better with carbohydrates are insulin resistant or have a addiction.

[@dan1elsutton]

@@UnknownUser-sc6jxan addiction? Humans are naturally meant to eat carbs lol

[@ryken7797]

the study implies here that if ones performance dips in ketosis, that that person is not yet keto adapted or has metabolic issues and that once resolved/adapted performance would be equal, you are welcome

[@camwells9726]

@@bmj026 From my experience the endurance type sports are ok on keto , long distance running , cycling etc , but when it comes to explosive power , combat sports , power lifting etc , carbs in the system work better

[@yellads]

Define "ketogenic diet" for the study?

[@mtc-j9i]

20 grams of carbs or less, high fat, and moderate protein. That’s standard keto.

[@papagreco]

For you or the audience at large? Ketogenic means that you are eating a protein and fat-based diet less than 50 gm carbs daily. This ratio puts the body in a ketogenic state where ketones are produced for the body and specifically the brain to utilize as an energy source. The objective is to reach a point of such a low and consistent blood sugar so there are minimal insulin spikes. This results in the body using fat as a fuel, which converted to ketones for the brain.

[@brettsnow6510]

I always come back to your channel Thomas. You are my rock for relevant information to my health journey!

[@vincee.4753]

I’ve never heard a more long winded answer to a simple question

[@gentatanaka4069]

Yes hate this type of discussion

[@qwill48]

I seemed to remember Thomas referencing a study which showed rather than the carbs alone providing performance benefits total calories seemed to be as effective.

[@truthseeker8502]

This is what Dr. Anthony Chaffee has been saying for years!

[@papagreco]

As well as professor Knoakes, which he references in this chat.

[@dharma__3]

@@papagreco Never heard of Knoakes but I've heard of Dr. Chaffee

[@alex9046]

@@dharma__3 Timothy Noakes from south africa

[@BaconOfHealth]

Good, thanks. Then I don't have to listen. The sound is intolerable.

[@BaconOfHealth]

@@dharma__3 Knoakes, lol! 😂😂

[@jaybrock2595]

Essential information for keto and athletic performance in general. Thanks for this information update Thomas!

[@maxwatermeyer4406]

So first we had the Lean Mass Hyper Responders study on Cardiovascular disease and now this study…keep it coming

[@mtc-j9i]

Dr Fung showed studies on fasting that show that anaerobic exercise requires glucose, whereas aerobic exercise does not. Aerobic exercise can be sustained by fat burn. Anaerobic exercise requires glucose. My conclusion is that if you’re on carnivore and eat enough protein, your protein will get converted into glucose to get this done. But if you’re not eating enough protein or need an extra shot of energy, a piece of fruit before a workout would give you that burst.

[@james197091]

essential amino acids 15gms will give you the energy you need before and after an intense weight session and keep you lean and grow muscle

[@Jack-v5e3m]

I'm 65 and my diet is dominated by carbohydrates. No red meat or dairy. I look better at the beach than most guys half my age. Can run two miles in under 20 minutes and bench press my weight for reps. Loads of energy and my testosterone level is 620. I'm sticking with my carbs!

[@stephenh.4476]

Congrats. You’re one of about the 5% of the population that can live like that and be healthy. Your blood panels and lean muscle mass will tell the true story of your health.

[@stevedow9076]

Think of how much better you would look if you ditched the carbs!! How much lean mass do you have?

[@mrrichards6007]

Just curious, what type of carbs do you primarily consume?

[@puck9103]

I'll bet you look better than those two dudes.

[@Jack-v5e3m]

@mrrichards6007 My favorite meal is chunks of cod in pasta with olive oil and garlic. Also eat things like bagels, oatmeal and protein waffles. I will also eat the occasional donut. I imagine there's a genetic component. My grandmother smoked cigarettes until she was 70 and lived independently for another 28 years eating TV dinners! Both my parents are still active and healthy too.

[@camwells9726]

I’m on a predominately low carb diet , but I do notice my energy levels go through the roof if I eat sugary snacks like jelly beans while I’m actually training , have a few in my pocket when I go to the gym

[@jasonhurst8599]

What about athletes who want to actually put on muscle? (Triathletes aren't exactly the most muscular). Where insulin resistance or cardiovascular energy levels aren't the main priority.

[@libertykim6438]

I think women going through menopause needs carbohydrates then other parts of their life. The body has different needs at different stages in life

[@crazysim9]

Dr. Koutnik looks like he's been getting 2 hours of sleep for a whole year. Gaunt and corpse-like. Ketogenic diets may not affect total athletic performance after proper adaptation but the constantly high cortisol and stress isn't worth it in my opinion. Been through keto/carnivore for a year and my testosterone levels and sleep tanked. It might be fine if you're a desk-sitter but if you do manual labor every day it just isn't worth it.

[@delo3936]

Great content. Thank you. Cheers

[@johnvast-binder5242]

Interesting, but I'd be more impressed if he had evidence that high-level marathon runners had similar times regardless of diet. Endurance events are more fuel reliant. The commonly-cited figure is a 5% performance difference between glycogen fueled and ketone fueled endurance performance.

[@ChappySinclair]

The first thing we should see with such a study is the actual study and all the gold medalist, endurance champions and professional athletics champions doing this diet.

[@papagreco]

Are you challenging this claim of carbs not required for performance? The recent Olympics in Paris, they tried to do a plant- based for the athletes village and many skipped meals to find their nutrition outside of the provided cafeteria.

[@puck9103]

Good luck finding them.

[@ChappySinclair]

@@puck9103 Yep

[@ChappySinclair]

@@papagreco Only 30% of the food at the Olympics was plant based. I also said nothing about a plant based diet.

[@thecosmicladybug]

Okay, I know I don't need carbs... But I like it and my exercise performance is better.

[@michaelphillips4452]

Do not test carb diets on tri-athletes test it on normal people.

[@randolphh8005]

That has been done! His points are that the body has to adapt to whatever diet one is eating, whether keto, mixed, or high carb. It is pretty clear that a properly fat adapted person can exercise well and have very high performance. Humans historically were adapted to mixed and keto diets, never to high carb till modern agriculture.

[@michaelhimes8778]

Exactly- these athletes run diabetic levels of glucose while they perform. That is really not good.

[@gerrysecure5874]

​​@@michaelhimes8778 Doen't matter. Liver releases carbs on exercise. I did fasted vo2 max intervals. Started at 5.5mmol/l, ended at 13mmol/l blood sugar took nothing. Just plain water.

[@InsendoChavero]

It’s the quality of energy you consume. Eating pancakes for glycogen will give you simple carbs, while eating oats or a sweet potato gives you complex carbs. While not immediate, the complex carbs are sustained energy without a hard crash. If you are primarily ketogenic, same same, such that consuming coconut milk from the source versus bacon will give you quality saturated fat for sustained fuel without any irritability to your stomach. Training Muy Thai in Koh Samui, my main source of fuel was a coconut (the milk and the flesh) for hours. While back in the states, my resistance and cardio training is fueled by oats and raw unfiltered honey. The best performance enhancing energy will always come from Whole Foods.

[@nopainnogain2]

Yes protein is the key factor

[@BAND-MAID-USA]

Oats are deadly. How do you not know that by now?

[@TWrzalek]

​@@BAND-MAID-USAi Hope you are not serious

[@BAND-MAID-USA]

@@TWrzalek how can YOU be serious? That’s the real question. I mean there are 100s of studies discussing how horrible they are for humans. I mean if you’re a cow or goat or something, then disregard all the studies.

[@ScienceAppliedForGood]

It was a very interesting and useful talk. Thanks!

[@peacefulruler1]

There are many health promoting and preserving plant nutrients that one can miss out on if they are strongly avoiding carbs, that don’t exist in meat, dairy, and fats. For example, High fiber and probiotics (fermented foods) optimize healthy gut biome, detoxification, gut immune function. We want to think holistically for health and longevity, not just about retaining our six pack, or raw athletic performance.

[@euerlehrer9352]

Here’s the full translation combining both comments: I find it very unprofessional to talk about things that are not yet confirmed. Let’s wait until the study is published so we can evaluate the methodology and significance. My criticism already begins with the term “Highly Trained Athletes.” 50 km per week is definitely not an appropriate criterion. A Highly Trained Athlete should be far beyond this level. 50 km per week corresponds to an ambitious hobby jogger at best. On the other hand, sprints are mentioned. A sprint athlete training 50 km per week? That also doesn’t sound like a professional athlete. This workload is far too high for a professional sprinter and contradicts true athletic standards. We really should wait for the publication of the study to accurately assess the situation.

[@Michael-r3d]

In your recent video 'The Literal Biggest Fat Loss Mistake that Stopped me from Getting Under 12% Body Fat' didn't you simply describe Yo-Yo dieting?

[@fallguy6196]

I wonder what is the best carb to take during these workouts to stop hypoglycemia? Like what specific carb did they use ? What should we use ?

[@alanwakeup3344]

Dude hasn't slept that well from all the low carbing * downs a bag of macadamias and a bar of dark chocolate *

[@abracadabra6324]

I think anyone that has done high intensity work and then switched to a keto style diet and done the same intensity work would already know that this is the case. The one difference is that as long as you have enough fat supply you can go even longer on the keto diet.

[@BOZ_11]

I did HIIT at the tail end of a 48-hour water fast: best workout ever, for me. Did this more than a year ago

[@ThorstenLangerGenX]

22km hike with 750 height meters on fifth day of a water fast (during a keto diet). Worked just fine :)

[@nopainnogain2]

Water fasting best for muscle maintenance

[@LIMYIHAN-ik4vg]

Since the whole point of this video says we can performance same as high carb people but it need times to achieve fat adapted .For keto ,some people find it hard to maintain even after achieving fat adapted for example ,for me doing keto for 6 months still suffers mental exhaustion, still craving carb ,binge eating after eating carbs and actually expensive than normal diet.You can try it for one or two month to make sure your mental health and physical health is good and decided need to continue.If you want short term performance, you can choose keto or high carb diet but if you want long term performance and health, choose the diet that actually can maintain and sustainable for you after you experiment two types diet since not diet can fit all people .

[@Motatjm]

It's clear to me that you didn't make the necessary effort to surpass the adaption phase, go full carnivore without cheating and come back here again

[@chargermopar]

It would be interesting to study people like me who do no exercise but have been on a low carb carnivore diet for decades.

[@ProfessorSzivacs]

The End of Carbs,... the future of steroids until the human stupidity ends.

[@homesignup]

Please note that their "high carb diet" in the study was 380g/day in the study which is massive. Their low carb was around 50g or less which isn't mega low but fairly low...not a classic less than 20g/day. I think most people who exercise have around 100- 150g/day which is average and easily to burn through. 2ndly if you're a sprinter, or a HIIT person, trying to do that on a longer super low carb diet (not just a 2 day fast) is tougher to do for regular non-athletes who can exercise easily on any diet. 3rdly, it takes 4 weeks to become keto-adaptive. A lot of athletes don't make it that far - they feel crap by 2 weeks - watch more carb-consuming youtubers who are athletes how they feel on very low carb diet experiments. 4th, those on very low carb diets, and who are low weight already, will discover their hormone levels like thyroid, progesterone and testosterone will decline - big emphasis on those are already quite slim. If you are overweight you likely won't see much of a difference.

[@troytmd]

Falling asleep just listening to this Much like Thomas Got to go Peeps

[@brianofphobos8862]

I'm not at all surprised by this result. Evolution selects for those with efficient metabolisms. In short, we can utilize starch, fats or proteins for energy. It should make little difference which you eat as long as there are enough calories. We're talking athletic performance here, not overall health.

[@ryken7797]

it also highlights how so many people have metabolic issues, even people who look and perform like you would think they dont what is funny is people using that as a justification for more carbing, when over carbing in the first place is most likely what caused the metabolic issues

[@vince1229]

How do they sleep?

[@paulmitchell7391]

there is not a lot of information regarding the sessions performed during the 6 week period 'in diet' where they all long easy runs or did they do some lactate threshold sessions ? if all the athletes did low intensity training while 'in diet' both groups could have a high level of muscle glycogen leading up to the mile and intervals and can perform very well in the one or two sessions which at the end of the day only need some hundreds of calories to complete depending on the number of hard 800m efforts? I would suggest if they did several mile runs/ 800m sessions back to back the high carb diet athletes will perform better eventually.

[@Healthcollegium]

They can’t control adaptations. Nobody trains the same even in the same sport.

[@packinghousetuesdaynightme9105]

The prolonged exercise study used carb supplementation. What about MCT supplementation instead?

[@GregariousAntithesis]

Once you understand metabolism and fuel storage only a complete dull tool would think high carbs once filling glycogen stores become stored as fat. We have only a short fight flight storage and usage of glycogen/carbs after that we are relying on fat for fuel.

[@dharma__3]

54 minutes long; anyone know what the net info is?

[@AlecFortescue]

no performance differences in ketosis/no carb vs carb in a controlled study with elite athletes

[@dharma__3]

@@AlecFortescue Thank you!

[@jasoncatalano8620]

Do an interview with Aaron Reed, his information on nutrient timing is a game changer

[@Thenerdherd12]

When is the alan ritchson video coming??

[@BAND-MAID-USA]

Here’s another study to completely confuse everyone. And 99.9% of the world, aren’t super athletes. So 99.9% of the world doesn’t qualify, or even care, about this study. Ppl who believe in Keto, will find ways to make it the ultimate lifestyle. Ppl who don’t will do the same. I’ve been on keto twice in the last 5 years and can tell you this. I’ve been on it this time for almost 14 months. Will you lose weight? Absolutely. Is it difficult to stay on keto? Absolutely. Are there benefits other than losing weight? I honestly don’t know. Are there risks? I honestly don’t know. There are an equal amount of stories saying Keto is terrible, as there are saying it’s a miracle. One thing I know for sure is this. You’ve GOT to introduce plenty of vitamins and minerals that Keto doesn’t provide. Buy a juicer and learn to love leafy greens juice. A multivitamin isn’t going to do a single thing. If you’re doing Keto in a smart way, I’m pretty sure there’s no drawback other than giving up some of the food we’ve grown to love. If you’re eating good fish, good meats, clean butter and sour cream, sugar free peanut butter, broccoli, cauliflower, almonds, heavy whipped cream, sharp cheddar cheeses and also getting some leafy greens in a drink or eating or juicing them yourself, and using the right sweeteners when you need them, I’m pretty sure you’ll be A-OK. We weren’t ever designed to eat a massive amount of carbs. Especially the carbs we’ve been forced to eat over the last 40 years. We used to grow our food and raise or hunt all our meat. And it wasn’t even that long ago. Like everything else, money got involved, and here we are.

[@nasserBack]

But thomas says it’s the end of carbs and this ends the debate 😂😂😂😂

[@SweepTheLeg2023]

*Usain Bolt and Phelps didn't get that memo.* How many world records would they have not broken without carbs...

[@ryken7797]

study implies no difference

[@SweepTheLeg2023]

@@ryken7797 🤔😊That's funny, a 57 year flawed study.

[@hernanveigalima2131]

Dammnnnnn two smart mfkrs 🔥🔥🔥♥️♥️♥️

[@joesulak3206]

This is the type of message that confuses people. Carbs are not the problem. Glucose is no doubt the most efficient fuel source. Think about it, when you go to the hospital, the first thing they give you is a bag of glucose and salt. They don't administer fats or ketones. When I train, I want to fuel those workouts with outside fuel so my body is not working double-time having to produce ketones. Ketones are great as a back up source of fuel, not primary. The caveat is to keep your metoblic system healthy and watch your fasting glucose as well as response to sugar intake. I monitor with a CGM so I can give my body what it needs and no more. Getting off of seed oils will do far more for you than avoiding carbs. Seed oils decrease insulin sensitivity and make you fat, not the carbs. Review who won the Leadville 100 MTB and run. They were pumping in 100+ grams of carbs per hour. That speaks volumes. Both are course record holders. My suggestion is choose healthy unprocessed carbs during the day and then fuel your workouts as needed with carbs. Side note: I was strict Paleo and low carb for 20 years, keto for 2 years. I now eat 300+ grams carbs per day and still have .2-.3 ketones circulating. Keep your glucose in check and use whatever fuel you prefer.

[@ScienceAppliedForGood]

Actually, he mentioned that in the first study they did with anaerobic exercise they saw that about 30% of athletes how seemed "healthy" and were on High Carb Low Fat (HCLF) diets were pre-diabetic. And this was reversed when they switch to Low Carb High Fat (LCHF) diet. So, this means that HCLF is detrimental you your health in comparison to LCHF. Noakes TD, Prins PJ, Volek JS, D’Agostino DP and Koutnik AP (2023) Low carbohydrate high fat ketogenic diets on the exercise crossover point and glucose homeostasis. Front. Physiol. 14:1150265. doi: 10.3389/fphys.2023.1150265 "Together these data preliminarily suggest that even young to middle age, very physically active (i.e., endurance athletes), normal bodyweight individuals may develop signs of undetected pre-diabetic glucose values which may be attributed to dietary choice and Prins et al. (Prins et al., 2023a) found that all subjects resolved their pre-diabetic glycemic phenotype when following a LCHF/ketogenic diet without reported changes in calories consumed or in exercise training load, or as a result of differences in body composition across groups. This appears to directly implicate diet as a modifiable factor in glycemic control, even in seemingly “healthy” athletes who develop pre-diabetic glucose values without risk factors or overt diagnoses of carbohydrate intolerance."

[@ryken7797]

I would love to see what a nap does for that exercise induced hypoglycemia, just like mark bell was talking about meditation and recovery i would be interested to see what it does I do 10-12 hour shifts of landscaping/construction and when we hit the wall, we just like have a little sleep you know just hop in that other nervous system state for a minute or two imagine having a nap half way up the mountain that would be hilarious

[@orion9k]

How the f can you do ultra distance while fasted

[@ThomasDeLauerOfficial]

Training. Genetics. Diet.

[@orion9k]

@@ThomasDeLauerOfficial You do electrolytes tho?

[@bobcrumley5767]

This clearly applies to short term exercise! Clearly the muscles and liver has sufficient energy storage to do those short exercises. But for longer endurance athletes, I don’t believe this applies. I was on Keto and found doing over 1 hr anerobic bike rides were almost impossible. I was having long term sore legs and get sick twice with viruses. I them moved to higher carbs and fueling during those longer rides. Amazing!!! The sore legs resolved and no more lower immune issues!

[@ThomasDeLauerOfficial]

Don’t think you watched the video. It ESPECIALLY applies to endurance athletes.

[@aurapopescu1875]

Taurine is great for recovery !!

[@naikjoy]

i essentially dont eat pasta, bread, white rice.. but I eat 3 big pizzas 3 days in a row once a month xD

[@gatesroyale]

My fav video of 2025. Thanks

[@Justin-jx1ui]

Done every diet under the 🌞. No carbs is complete nonsense for power/strength. However i could run for ever on a no/low carb diet...i also dont believe there's a one fits all diet. I just can't because results are all over the place per individual.

[@stevedow9076]

Wrong. I've gained 25 to 30 lbs. of muscle in the four years since adopting carnivore/intermittent fasting. I am 58 years old and have taken no exogenous testosterone. Carbs required to build muscle = 0

[@Justin-jx1ui]

@stevedow9076 that could be from a lottery of things... not necessarily just "carnivore". I bet it's also the easiest diet for you to have ever followed...

[@Justin-jx1ui]

To add to that. Did you do a dexa scan and blood work before starting carnivore?

[@stevedow9076]

@Justin-jx1ui Agreed. I have good muscle building genetics and, without being immodest, am highly disciplined. I also stopped consuming alcohol. Carnivore is not necessary to build muscle, but, neither are carbohydrates.

[@DonPlow]

So what’s the bottom line here….Saying we don’t need them? Or not as much as we thought?

[@papagreco]

None - nada - sugar is not an essential nutrient for the human body to thrive or survive.

[@Artiscetic]

I wouldnt use the word need. Its that they dont matter - pick if you want to consume. Its a placebo whether you think you perform better or worse with or without them.

[@ryken7797]

the implication as far as i can tell is that if your performance dips when in ketosis you arent fully adapted or are in the process of resolving metabolic issues and that is what accounts for the performance loss

[@Artiscetic]

@@ryken7797 that would be extremely accurate. Basically the gist.

[@DonPlow]

@@ryken7797 same thing about the initial headaches and fatigue ?

[@phinehaselohim7111]

I love these guys but every low-carb influencer I've seen has dark circles around their eyes. One of the side-effects of low-carb diets is poor sleep

[@cynthianelson3711]

Or maybe he's been crying or something. We don't know.

[@mettejensen8653]

You are right. His kidneys look like, they need some attention

[@puck9103]

They look like Hell.

[@mtc-j9i]

His look especially bad. He might have some underlying health issues - other than sleep.

[@cherylfauth9543]

​@@mettejensen8653What makes you think that?

[@Filipp81]

Maybe food is just energy? No matter chicken breast or apple.

[@ashdgee]

Arggggg. I don’t know what to do anymore.

[@paulmitchell7391]

hi carb dogma? I think its more about matching your diet with your energy expenditure if you are racing or traning at high intensity over a number of hours or consecutive days then a high carb diet during that period is very beneficial because you are going to use them or the exercise and quicker recovery. If you are doing low intensity exericse then certainly high a carb diet is not required

[@johnsavage4786]

At last people are listening to Bart Kay. Tho.as it's time that you did. Carnivore is the key to improved health and reduced inflammation

[@asdf1991asdf]

Agree. But is it key for optimal elite performance? For the vast majority of people, no.

[@micksimmons8644]

Revolutionary

[@pnoimarker]

This is so easy to say. To my knowledge these two aren’t elite level athletes. They should really observe what athletes who compete at the highest level of cycling use as fueling strategies. They’re all absorbing over 100grams of carbs every hour. If you’re trying to look strong sure, but if you’re trying to lean into performance I can’t think of a single athlete at an endurance sport who are considered at the top of their disciplines to be on a ketogenic diet.

[@simonmcintosh6565]

even the ones we would consider keto low carb - like Zac Bitter. He held the fastest 100 miles record - he eats predominately meat fish eggs etc but once he race he drinks a carb drink (high 5) and says he couldn't do it without the carbs.

[@garye3502]

First! 2025 let’s go!

[@alex9046]

11:00 this is the truth nuke you are looking for

[@kodowdus]

It seems bizarre to me that you would fall back on the simplistic reference to "carbs" as a single entity, particularly after your recent video on beta glucans.

[@ThomasDeLauerOfficial]

Why? You don’t need much fiber. But secondly, this is simply saying “carb fueled or not carb fueled, it’s all the same on performance” As a matter of fact, we’re talking about glycogen more than anything here too. I see what you’re saying, but quite irrelevant to this topic (maybe you didn’t watch the whole thing?)

[@kodowdus]

@ThomasDeLauerOfficial My issue is with the fact that dietary "carbs" are being equated with production and storage of energy (whether in the form of glycogen or fat) in the minds of many followers who are not likely to take in the subtler message from you and others that there are many types of carbohydrate in our diet that provide a great deal of benefit without being a significant source of energy.

[@paulmitchell7391]

dr koutnik says the group did 800m 'sprints' no runner sprints for 800m maybe he should call them hard efforts. Is that for an audience who can only relate to terms like sprints?

[@advertisercommerce6990]

The VitaFusion commercials constantly playing take away from this video. Seen 5 commercials upto the 24 minute mark. Stopped watching program because they are so irritating!

[@ManjiMachine]

Can you get inigo san milan on?

[@arica1798]

There's a fast food joint on every corner to temp people with smells and tastes. Empty calories. Carbs, keto or vegan

[@papagreco]

And, don’t forget the advertising, lobbyist, fake research and cooping of the entire medical system.

[@SharpUchi]

What condition does he have that causes his under eyes to look like that?

[@slemon6277]

Likely allergies. Look up allergic shiners

[@Healthcollegium]

Do people understand all these studies are anecdotal(observation), the only difference is they can measure something and write about it.

[@konnor9577]

one mile effort doesn' make sence. you are not depleating your glycogen stores in one mile. Most benefits of carbs come after 30-60 minutes of >moderate intensity exercise. That is why their is a loading phase. if you wanted increase in performance, you should had checked creatine vs beta alanine or cafein or even maybe Nitrates, all which can increase recovery time, buffer lactate, or increase exercise efficiency due to muscle potentiation (nitrates for example). unless the athletes in the study where carb depleted due to prior bouts of exercise, carbs will do nothing. carbs are for duration not intensity

[@christopherrahilly8425]

Reply try telling this to the Pro Peleton, or any ultra runner it makes a huge difference your carb intake makes. The best athlete in the world Tadej is taking on over 100 grams a carbs an hour in races.

[@gerrysecure5874]

Absolutely nothing new for those who cared. Noakes, max burn 2g fat/min (1000kcal/hr), Jan van Berkel 7:07 , winner swiss triathlon on keto. Any race below lactate threshold can be done keto. Even VO2 max efforts like intervals below one hr han be done fasted on keto.

[@SweepTheLeg2023]

*How many Olympic medals do any of these Carnivore Guru's have again?* *Any Carnivore Olympians* :) I'll wait. I'm going to go eat my strip steak right now When I get back I hope you all have some names for me.

[@ssg9ssg989]

When you consider that the organism that became humans started hunting big game 500 thousand years ago, and adapted to survive the ice age, these results are less astonishing? Look up Alex McDonald, 5 marathons in 5 days using only water and salt.

[@peacefulruler1]

This would only work for fat adapted people.

[@geniferteal4178]

Sorry I thought there was automotive content.😢

[@gbwhitewarrior]

I am a low carb guy, not high fat interesting that that wasn’t mentioned in any of the diet which matters since it is a fuel source meaning their intake effect they’re really are so many holes in this conversation and in his study like male female what body type were they were were they in endomorph, or a mesomorph this plays a huge part. Most long-distance runners are ectomorphs for a reason their frame is lighter they burn fat, much faster and carbs much faster. You said they were middle aged. Performance is more based on talent and on the conditioning of the athlete then it does on anything else. However, nothing was mentioned about the recovery. Nothing was mentioned about whether the low-carb group locked up muscle. What potassium levels were they all these things are important anyway I know that being a master trainer myself for an organization everybody believes at a 1 mile run. Is anaerobic it is not you burn sugar in the first 6 to 7 seconds of an exercise a mile takes longer than that I have run a mile. I have tried to sprint a mile almost impossible on a low-carb diet however, even if you could, it would be burning fat more than carbs why cause it’s aerobic it’s beyond the threshold it’s craziness that everything you’re saying is opposite of what it really is a sprint, however, under seven seconds yes anaerobic. A lot of things a lot of holes in this in this talk totally not convinced. Plus the guy speaking his eyes look like he hasn’t slept in a year looks very gaunt. I’m not sure that I would wanna look like that no offense to him, but a lot of the low-carb keto people look gaunt just not good no matter what your studies say. People will decide to do what they need to do when they run a mile themselves I believe in a low carb diet for sure. I’m an Atkins sky and trainer, but to say carbs is an enemy here or to say that it’s just as effective with or without carbs is ridiculous in the area of energy while you’re doing an exercise

[@ricodelta1]

High carb peeps are going to lose their minds 😂😂😂

[@hazeltate6614]

‘Ur bodys gonna need those carbs’ you could make a millionbucks if u could market it with the right kutzpa on shirts 👕 er whatever

[@aristotelinho4543]

He wouldn't have those insane dark circles if he ate carbs.

[@Leetintex]

Dr Gregor, the vegan doc, has the same dark circles

[@Ryshaad]

@@Leetintex exactly lol. I hate when people just spew random nonsense when someone on the opposite side of the diet spectrum is quite visible.

[@d.a.7433]

Is this guy ok? Look below his eyes.

[@OsmanQuddus]

Liquid Death... really?!!

[@kroven009]

It's literally canned water.

[@buckcherryfan1000]

that guy lacks iodine (eyebags)

[@stephenmichael5599]

Why does this guy look like he's dieying?

[@KarlKrassnitzer-mm8wb]

Performance at so short bouts naturally show no difference. But of you attend the tour de france you need up to 140g of sugar per hours. Therefore this claims are misleading and false.

[@trumpdrago517]

Humans are resilient. There are fruitarians more jacked than them both with perfect bloods. Same with vegans and carnivores. The chicken breast and white rice diet makes no sense yet works very well. I think as long as it’s a real food it works. During mango season here in FL I’ve eaten strictly free mango off the tree 0 protein for months and was able to gain 30lb and get leaner

[@Ughhgffhhhffff]

You seldomly hear about low protein randomized controlled trials sadly

[@trumpdrago517]

@ I agree, it’s crazy because it totally makes sense you need protein but a lot of those prison bodybuilders are eating 40 grams of protein then the rest 5000 cals of ramen noodles and are suuuuuper jacked, natural limit jacked. I’ve yet to hear an explanation I can follow on that. Look at the golden era of prison KZbin bodybuilders. They’d take 20 ramen noodles, mix it with mayonnaise and 2 10g packs of sausage and that’s all they’d eat all day

[@thunderkat5282]

Twins!