New Study Changes Everything About Carbs, Fat Loss & Performance (Explained, Dr. Andrew Koutnik Recap)
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.6 • 795 Ratings
🗓️ 27 March 2026
⏱️ 50 minutes
🧾️ Download transcript
Summary
Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and ketogenic approaches.
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Vanessa breaks down one of the most important conversations on fat loss, metabolism, and performance with Dr. Andrew Koutnik.
In this episode, she unpacks why fat loss isn't about eating less — it's about controlling hunger — and how the combination of high protein and ketosis can make fat loss feel effortless.
She also dives into the physiology behind appetite, insulin, and blood sugar, and explains why some people struggle with cravings on higher carb diets.
Plus, Vanessa breaks down new research challenging one of the biggest beliefs in fitness:
👉 You don't need carbs to perform.
And how strategies like protein-sparing modified fasting (PSMF) can accelerate fat loss while preserving lean mass.
In This Episode:
• Vanessa breaks down why hunger—not calories—drives fat loss success
• How protein + ketones help control appetite
• Why carbs can increase cravings for some people
• Insulin, glucagon & fat burning explained simply
• Why high ketones aren't necessary
• How PSMF can accelerate fat loss
• What the latest research says about carbs and performance
• Why metabolic flexibility matters
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👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
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💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
Transcript
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| 0:00.0 | Welcome to the Optimal Protein podcast. I'm Vanessa Spina. |
| 0:08.0 | Hello, my friends. Welcome back to the podcast. I'm your host Vanessa and I am so excited for |
| 0:13.9 | today's episode because today we are doing a deep dive into one of the most fascinating and controversial conversations that I've |
| 0:23.4 | had recently on the podcast. This episode is a full breakdown of my interview with Dr. Andrew Kootenik, |
| 0:29.6 | and we are going to mine out the gems for you all, the most powerful fat loss insights, |
| 0:35.4 | the insights about metabolic advantages and practical strategies that |
| 0:39.5 | you can start applying right away. Because here's the truth. Fat loss is not just about calories, |
| 0:46.1 | hunger is not just about willpower, and your metabolism is far more adaptable than you've |
| 0:52.0 | actually been told, probably your whole life. So today we're |
| 0:55.9 | going to talk about what diet Dr. Andrew Kutnik and I both follow, why we've both had |
| 1:02.8 | similar fat loss journeys, why protein and ketones may be an incredibly powerful fat loss |
| 1:10.3 | combo, if not the most powerful fat loss combo. |
| 1:13.0 | What actually controls hunger, and this will surprise you. |
| 1:17.6 | We're going to dive deep into the hormones happening behind the scenes when it comes to |
| 1:22.4 | hunger and fat loss, why protein spraying modified fasting style days may accelerate fat loss, |
| 1:28.9 | and finally, the biggest myth in fitness that you need carbs and carb loading to perform at your |
| 1:36.2 | best. So I can't wait to dive into it. We're going to jump right in after this quick break. |
| 1:42.1 | Friends, I want to share something that I've been working on behind the |
| 1:45.4 | scenes and I am so excited about this. Now, I've mentioned that last summer I used a |
| 1:51.7 | structured approach doing protein sparing modified fasting days, strategically implemented, |
| 1:57.7 | and I lost over 14 pounds of body fat while preserving all of my lean mass and muscle. |
| 2:04.6 | Now this is the first time in my adult life that I tried an approach that was actually incredibly effective. |
... |
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