Max Lugavere: Why Low Carb Might Be Holding You Back – Dr. Gabrielle Lyon

Key Takeaways

• Balance your plate with 1/3 protein, 1/3 carbs (like potatoes or rice cakes), and 1/3 fibrous vegetables for metabolic health.
• Don’t fear carbs if you’re active – they’re muscle-sparing and essential for performance (especially for resistance training or endurance activities).
• Monitor carb intake based on activity level – sedentary individuals need fewer carbs than active people.
• Prioritize muscle health through both resistance training and cardio to properly utilize glycogen stores.
• Check blood work to assess if your carb intake is appropriate for your physiology.

Products & Gear Mentioned

• CGM (Continuous Glucose Monitor) – Useful for personalized carb response tracking (though not essential for everyone).

Notable Quotes

“Muscle is like a suitcase – if you don’t empty it through training, you can’t properly store new fuel (glucose/glycogen).”

Bottom Line

Active individuals should include quality carbs in a balanced plate (1:1:1 protein:carbs:veggies), while adjusting amounts based on activity level and monitoring through blood work or CGMs if needed.

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