The BluePrint with Dr. Erik KoremThe BluePrint with Dr. Erik Korem

#444. Low Carb or High Carb for Fat Loss - The Surprising Data!

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Carbs: friend or foe?

The debate between low-carb and high-carb diets for optimizing body composition and strength gains has raged on for years. In this episode, Dr. Erik Korem dives into a fascinating 2024 study by Kruszewski and colleagues that compared the effects of high-carb, low-fat, and low-carb, high-fat diets on body composition and maximal strength in resistance-trained men over 15 weeks.

The results may surprise you.


  • Which group saw greater decreases in body weight and fat mass
  • The diet that outperformed for muscle hypertrophy and strength
  • Limitations of the study's body composition assessment method
  • Key takeaways for optimizing your diet based on your goals

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Paper: Effectiveness of high-fat and high-carbohydrate diets on body composition and maximal strength after 15 weeks of resistance training

Quotable moments:

"Proponents of low-carb diets often argue that cutting carbs is the key to maximizing fat loss and even muscle gains, while high-carb advocates emphasize the importance of carbohydrates for fueling intense training sessions and promoting muscle growth." - Dr. Erik Korem

"If your primary goal is to maximize muscle growth and strength gains, this study suggests that a higher-carb, lower-fat diet may be the way to go." - Dr. Erik Korem

"Ultimately, the best diet for you depends on your individual goals, dietary preferences, and sustainability." - Dr. Erik Korem


The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.


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The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their famil 
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