Fit, Fueled, And Busy - a podcast for ambitious women juggling life, family, and fitness · Couture Fitness and Lifestyle Coaching

Episode 94: Why Carbs Aren't Evil (and How They Boost Your Metabolism)

·19 min·1 clip

Janine explains why carbs are unfairly vilified, just like fat was in the 90s, and reveals the real reason low-carb diets work.

This episode of Fit, Fueled, and Busy, hosted by Janine, focuses on rehabilitating the reputation of carbohydrates for active women over 30. The host argues against the demonization of carbs popularized by low-carb and keto diets, presenting them as essential for energy and metabolism. She explains that nutrition trends often create a villain, citing the 1990s fear of fat as a historical parallel to today's carb avoidance. The host states that eliminating entire macronutrient groups works for weight loss primarily by reducing overall calorie intake, not due to any inherent evil in the food group. She details that carbohydrates serve as the body's primary and fastest energy source, broken down into glucose for immediate use or stored as glycogen. For active individuals, adequate carbs prevent feelings of sluggishness, brain fog, and hitting a wall during workouts by ensuring glycogen is available for muscles. The thermic effect of food is discussed, noting carbs have an 8-10% thermic effect, meaning calories are burned during their digestion, which is higher than that of fats. Carbs are presented as crucial for muscle building, as they replenish glycogen for recovery and support muscle protein synthesis, helping the body use protein more efficiently. The host warns that without sufficient carbs, the body may break down muscle for energy during strength training. Fiber, obtained from carbohydrate sources, is highlighted for regulating digestion, stabilizing blood sugar, and promoting fullness, which can be lacking in low-carb or carnivore diets. A significant portion of the episode connects carbohydrate intake to thyroid health, suggesting the brain's hormonal control centers and the production of Thyroid-Stimulating Hormone (TSH) require glucose. The host claims low-carb diets can impair the conversion of the thyroid hormone T4 into the active T3, potentially leading to low energy and metabolic issues. She references observing a pattern in her coaching practice of women with a history of chronic dieting later developing thyroid problems. Practical guidance suggests most active women need at least 100 to 200 grams of carbs daily, with amounts varying based on body size, activity, and goals like muscle building. She notes that even diabetic nutrition plans often include 120-150 grams of carbs, framing intake below 150 grams as "low-carb." Smart carb choices are defined as whole, unprocessed foods like potatoes, sweet potatoes, rice, quinoa, oats, beans, lentils, fruits, and starchy vegetables. The host specifically defends potatoes as satiating and nutrient-dense, countering their negative reputation. Recommended portion sizes are mentioned, with a suggestion of four to five half-cup servings daily to meet minimum carbohydrate goals. The tone is educational and conversational, blending personal coaching anecdotes with simplified scientific explanations. The style is motivational and practical, aimed at providing actionable steps to listeners. This episode is ideal for active women, especially those over 30 who feel fatigued, are struggling with workouts, or are questioning low-carb diets. Listeners interested in muscle building, thyroid health, or a balanced approach to nutrition would find it valuable. It may be less relevant for individuals strictly committed to ketogenic or carnivore dietary protocols, or those seeking advanced, highly technical nutritional science.

As heard by us

Jo pushes back on carb fear with practical coaching language and a clear case for fiber-rich foods.

Jo makes a plainspoken case that carbs are not the enemy, and she keeps it anchored in coaching rather than diet culture. The message is aimed at busy women, with low-carb and keto framed as part of the fear around carbs.

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Why you'd press play

If carbs have started to feel like the problem, this gives you a steadier way back.

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