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

Low-Carb vs High-Carb: Which Diet Won for Fat Loss & Muscle Gains?

View descriptionShare

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, I dive 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. Learn:

  • Which group saw greater decreases in body weight and fat mass
  • The diet that outperformed for muscle hypertrophy and strength
  • Key takeaways for optimizing your diet based on your goals

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Connect with Zane: Website, Instagram, YouTube, Facebook, TikTok

Quotable moments:

"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.


Instagram -

Twitter -

LinkedIn -

Facebook -

Website -

Newsletter -



  • Facebook
  • Twitter
  • WhatsApp
  • Email
  • Download

The BluePrint with Dr. Erik Korem

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their famil 
Social links
Follow podcast
Recent clips
Browse 466 clip(s)