15 April 2026
381: Why You’re Stuck: Hunger, Hormones + Metabolic Fixes | Dr. Andrew Koutnik
Be Well by Kelly Leveque
About
In this episode I sat down with metabolic researcher Andrew Koutnik to break down the science of metabolic health, insulin resistance, and ketogenic diets.
We explore why most people struggle with energy crashes, cravings, and weight loss resistance, and how blood sugar regulation plays a central role in long term health. Andrew shares insights from decades of research and personal experience living with type 1 diabetes, including how the body adapts to carbohydrate reduction, what metabolic flexibility actually means, and why keto is often misunderstood.→ Leave Us A Voice Message!
Topics Discussed:
→ What is metabolic flexibility and why does it matter?
→ How long does it take to adapt to a ketogenic diet?
→ Does keto improve insulin resistance and energy levels?
→ Why do people feel tired when starting low carb diets?
→ What is the best way to balance blood sugar naturally?
Sponsored By:
→ LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend.
→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.
Timestamps:
→ 00:00:00 - Introduction
→ 00:01:37 - Diabetes + Nutrition
→ 00:06:41 - Obesity + Insulin
→ 00:10:32 - Glucose Spikes
→ 00:14:51- CGMs
→ 00:15:28 - Blood Sugar Red Flags
→ 00:19:30 - Reducing Carb Intake
→ 00:28:52 - Defining Metabolic Health
→ 00:34:00 - Meal Timing
→ 00:38:22 - Intermittent Fasting
→ 00:41:20 - Ketosis + Metabolic Flexibility
→ 00:46:50 - Nutrition Experimentation
→ 00:50:59 - Nutrition Fundamentals
→ 00:55:50 - Food Swaps
→ 01:01:51 - Performance Changes
→ 01:06:27 - Sodium + Children’s Snack
→ 01:13:24 - Children’s Sugar Intake
→ 01:16:25 - Children’s Nutrition
Further Listening:
→ Why You’re Always Hungry + How to Fix It | Dr. Jason Fung
Check Out Andrew:
→ Website
→ Instagram
→ YouTube
Check Out Kelly:
→ Instagram
→ Youtube
→ Facebook
We explore why most people struggle with energy crashes, cravings, and weight loss resistance, and how blood sugar regulation plays a central role in long term health. Andrew shares insights from decades of research and personal experience living with type 1 diabetes, including how the body adapts to carbohydrate reduction, what metabolic flexibility actually means, and why keto is often misunderstood.→ Leave Us A Voice Message!
Topics Discussed:
→ What is metabolic flexibility and why does it matter?
→ How long does it take to adapt to a ketogenic diet?
→ Does keto improve insulin resistance and energy levels?
→ Why do people feel tired when starting low carb diets?
→ What is the best way to balance blood sugar naturally?
Sponsored By:
→ LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend.
→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.
Timestamps:
→ 00:00:00 - Introduction
→ 00:01:37 - Diabetes + Nutrition
→ 00:06:41 - Obesity + Insulin
→ 00:10:32 - Glucose Spikes
→ 00:14:51- CGMs
→ 00:15:28 - Blood Sugar Red Flags
→ 00:19:30 - Reducing Carb Intake
→ 00:28:52 - Defining Metabolic Health
→ 00:34:00 - Meal Timing
→ 00:38:22 - Intermittent Fasting
→ 00:41:20 - Ketosis + Metabolic Flexibility
→ 00:46:50 - Nutrition Experimentation
→ 00:50:59 - Nutrition Fundamentals
→ 00:55:50 - Food Swaps
→ 01:01:51 - Performance Changes
→ 01:06:27 - Sodium + Children’s Snack
→ 01:13:24 - Children’s Sugar Intake
→ 01:16:25 - Children’s Nutrition
Further Listening:
→ Why You’re Always Hungry + How to Fix It | Dr. Jason Fung
Check Out Andrew:
→ Website
→ YouTube
Check Out Kelly:
→ Youtube