381: Why You’re Stuck: Hunger, Hormones + Metabolic Fixes | Dr. Andrew Koutnik
Be Well by Kelly LevequeShow Notes
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
→ YouTube
Check Out Kelly:
→ Youtube
More from Be Well by Kelly Leveque
407: Hunter Stoler of Health with Hunter joins me to share his 50-pound weight loss journey, the everyday habits that transformed his health, and how he helps millions of people make more informed choices about what they eat. We get into building balanced meals, prioritizing protein and fiber, finding healthier swaps for favorite foods, and creating routines that make healthy eating sustainable without giving up the foods you love.
In this episode, I sit down with John Benjamin, founder and CEO of Rally, and Dr. Dan Giordano, founder of Bespoke Physical Therapy, to talk about recovery, pain management, and how to take better care of our bodies. We discuss how tools like massage and physical therapy can support muscle recovery, mobility, and injury prevention, plus why consistency matters more than chasing the latest wellness trends.
In this episode, I’m joined by Natalie Ellis to talk about what it really looks like to build a business around the life you want. We talk about her journey with Boss Babe, burnout, motherhood, business growth, and learning to step back without feeling like everything will fall apart.
Torie Hall & Eric Wolfinger join me to talk about their new cookbook, Eating for Life, and how food can nourish your body while still being fun, delicious, and something you actually want to eat.We talk about Torie’s journey into nutrition, the story behind Mexican Keto, pregnancy and postpartum nutrition, protein, blood sugar, and the personal experiences with miscarriage and infertility that helped inspire this book. We also get into feeding kids, introducing them to new foods, avoiding food shame, and making healthy eating something the whole family can enjoy.
Today, I’m joined by my husband, Chris, to talk about marriage, parenting, and what it’s really like to build a life and business together. We cover balancing work and family, raising three boys, making time for each other, kids and sports, and the values we want to teach our children. We also talk about communication, supporting your partner, giving each other space, and what helps a marriage get better over time.