Dr. Andrew Koutnik is a metabolic scientist and researcher who was diagnosed with Type 1 diabetes at age 16 — an experience that drove him to dedicate his career to understanding and optimizing human metabolism. Despite managing a chronic disease that requires calculating insulin for every meal, every day, he has turned that challenge into a professional edge, conducting research at institutions including Harvard and Johns Hopkins on topics like ketogenic diets, blood sugar regulation, and metabolic disease prevention. He is also the co-host of the podcast In Range and an active educator who provides free resources to help people — with or without chronic disease — take control of their metabolic health.

In our conversation we discuss:

(0:00) – The Diabetes Epidemic Nobody Talks About

(2:45) – What Is Type 1 Diabetes (And Why It's Different)

(6:30) – Diagnosed at 16: His Blood Sugar Was 6x Normal

(12:00) – The Moment That Changed Everything

(17:20) – How He Turned a Disease Into a Superpower

(23:10) – The Hidden Warning Signs You're Pre-Diabetic

(30:45) – Why You Feel Tired After Every Meal

(38:00) – The #1 Diet to Reverse Type 2 Diabetes

(46:30) – The Truth About Keto (LDL, Risks & Who It's For)

(54:15) – How Exercise Rewires Your Metabolism

(1:01:00) – Sleep, Stress & the 40 Factors Destroying Insulin

(1:08:20) – CGMs: The Biohacker Tool Everyone Should Use

(1:14:45) – Supplements That Actually Lower Blood Sugar

(1:21:30) – AI & Wearables: The Future of Metabolic Health

(1:29:50) – Where to Find Dr. Koutnik's Free ResourcesLearn more about Dr. Andrew Koutnik here:Website: https://andrewkoutnik.com/Instagram: https://www.instagram.com/andrewkoutnikphd/Listen to the full episode on Youtube:

https://youtu.be/6DGCJgjYqpg📸 Connect on IG: https://instagram.com/growthminds.podcast