NEW 2026 Study Proves Our Bodies Are Not Designed To Run on Carbs

Summary

Professor Tim Noakes argues that people—especially those who are inactive or have insulin resistance—should reduce carbohydrates and rely more on fat for energy. He links high carbohydrate intake to elevated insulin, weight gain, and metabolic disease. These are Noakes’s views; the interview presents them strongly, but its claims should not be treated as settled medical consensus or as a substitute for individualized medical advice.

Main points and strategies discussed

• Exercise study: Noakes describes a small study of 10 athletes who followed high- and low-carbohydrate diets and completed treadmill tests. He says performance was similar across diets, while the low-carbohydrate group used more fat during exercise. In a later test, he reports that a small amount of glucose during exercise improved performance in both groups. He interprets this as evidence that maintaining blood glucose matters more than filling muscle glycogen before exercise.
• Carbohydrate reduction: Noakes recommends a very low-carbohydrate approach for people with insulin resistance, diabetes, weight struggles, or strong food cravings. He mentions targets as low as under 20 grams a day in one part of the conversation and around 50 grams in another. These are his recommendations, not universal targets.
• Monitor cravings and food choices: Rather than focusing mainly on calorie counting, he suggests paying attention to sugar and carbohydrate intake and whether cravings persist. He argues that removing foods that trigger cravings works better than trying to eat smaller amounts of them.
• Build meals around filling foods: Foods Noakes says he eats include meat, poultry, fish, eggs, dairy, and cheese, with occasional nuts. He suggests eating a substantial meal and using options such as meat jerky, cheese, or nuts as convenient snacks.
• Adjust if weight loss stalls: The guests discuss checking for hidden carbohydrate intake and adjusting the balance of protein and fat. They suggest that some people—particularly women, in Noakes’s view—may do better with more protein and less added fat. Fasting is also mentioned as an option some people use.
• Food examples: Noakes advises people struggling with weight or cravings to avoid bread, grains, rice, oats, potatoes, and most fruit. He regards small portions of blueberries and milk as more acceptable than many other carbohydrate foods. He says sweeteners such as stevia or monk fruit may sustain a preference for sweet tastes. He presents vegetables as optional and suggests paying attention to individual symptoms.
• Managing early low-carb symptoms: In a sponsor segment, the host recommends salt and electrolyte support—sodium, potassium, and magnesium—for symptoms such as headache, fatigue, nausea, or cramping during a dietary transition.
• Medical decisions: The conversation questions conventional views about cholesterol, statins, and coronary artery calcium (CAC) scores. These are controversial medical topics. Do not stop or change prescribed medication based on the interview; discuss concerns and testing with a qualified clinician.

Presenters and sources mentioned

• Host: Reena (surname not given in the subtitles)
• Guest: Professor Tim Noakes
• Study co-authors named: Jeff Volek, Dominic D’Agostino, and Philip Prins
• Other sources or researchers discussed: Gary Taubes; Nina Teicholz and her book The Big Fat Surprise; The Real Meal Revolution; The New Atkins for a New You; the Women’s Health Initiative; and researchers George Cahill, Andrew Bosch, John Hawley, and Sandy Welton.