#545: Carbohydrate Metabolism, Performance & Metabolic Health – Prof. Javier Gonzalez

Carbohydrate metabolism and metabolic health have become central themes in the science of nutrition, with questions about fuel utilization, the impact of different diets, and the potential of ketone supplements driving new research. As researchers continue to uncover how the body adapts to various energy sources, there are emerging insights into how glucose tolerance, glycogen utilization, and even ketogenic diets influence not only physical performance but also long-term health outcomes. Understanding how the body responds to different energy sources, particularly in relation to carbohydrate restriction, brings crucial context to popular nutrition strategies and the potential benefits—or trade-offs—they offer. In this episode, Professor Javier Gonzalez joins to discuss these topics in detail, exploring the latest findings on how dietary choices affect athletic performance, chronic disease risk, and the mechanisms underlying metabolic adaptations. You will gain insight into topics like reactive hypoglycemia, carbohydrate oxidation, and why individualized responses to diet matter. Timestamps [01:36] Understanding carbohydrate metabolism [06:33] The role of glucose in metabolic health [09:59] Exercise and glucose dynamics [17:35] Carbohydrate intake and athletic performance [25:03] Diet impact on exercise and metabolism [30:44] Pre-workout carbohydrates and reactive hypoglycemia [35:31] Recent study: Ketogenic diet vs. sugar restriction [41:09] Future research directions in metabolic health [45:07] Ketone esters and their role in exercise performance [49:22] Carbohydrate metabolism and common misconceptions Links Go to episode page Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Paper: Ketogenic diet but not free-sugar restriction alters glucose tolerance, lipid metabolism, peripheral tissue phenotype, and gut microbiome: RCT