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In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.

After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:

The theory behind fat-adaptation and low-carb, high-fat diets
Whether the science supports keto for endurance performance
The trade-offs between fuel efficiency, oxygen use, and high-intensity output
What recreational runners should consider when planning their fueling strategies

Louise also shares:

When keto may be appropriate (hint: not for everyone!)
How to train your gut to tolerate more carbs
The dangers of extreme diet restriction
Why individual response should guide your nutrition plan
Her concerns around misinformation, particularly in female athlete nutrition

🧠 Key Takeaways:

Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.
Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.
Carbohydrate source and quality matter just as much as quantity.
Training the gut is essential if you're increasing carb intake for race day.
Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.

💬 Quotes to Remember:

“It’s not about choosing sides — it’s about choosing the right strategy for your sport, goals, and physiology.”“Everyone’s an expert in nutrition… because everyone eats. But not everyone interprets the science correctly.”

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Keto, Carbs, and Running Reality with Prof Louise Burke

The Run Smarter Podcast