The Low-Load plate
How to build Low-Load meals that need far less insulin
Smaller inputs mean smaller doses, and smaller doses mean smaller mistakes.
Free live masterclass with Dr. Andrew Koutnik
How adults with type 1 get to 90% time in range by lowering their insulin load (without chasing highs and lows all day)
The method I use to keep my own blood sugar in range 98% of the day, explained by the scientist who studies it.
Tuesday, November 10 · 7 PM ET / 4 PM PT
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Here's what you'll learn
Dosing for real food
How to dose for protein and fat so the late climbs stop
Why your number rises three hours after dinner, and the timing that fixes it.
Training without the crash
The pre-workout protocol that lets you train hard without going low
Built from my work with elite athletes, scaled to a normal week.
The Low-Load Method
Try it on your own numbers
Counting error: 20%
Your meal90 g
- Off by
- 18 g
- In insulin
- 1.8 units
- In blood sugar
- ±72 mg/dL
A Low-Load meal20 g
- Off by
- 4 g
- In insulin
- 0.4 units
- In blood sugar
- ±16 mg/dL
Smaller inputs, smaller mistakes.
An illustration of the arithmetic, not dosing advice. Change nothing without your care team.
Meet your host
Dr. Andrew Koutnik, PhD
Research scientist · lives with type 1
I was 16 when I ended up in a hospital bed and heard three words that changed my life: type 1 diabetes. I did everything I was told. I counted carbs, took my insulin, ate what my doctor and the fitness magazines said, and kept gaining weight anyway.
When I lowered the load, almost immediately my blood glucose levels normalized and I needed less insulin. That's why I became the scientist who studies it.
I've worked with NASA, Harvard, Johns Hopkins and the Department of Defense, and I co-authored the first international guidelines on carb reduction in type 1. My own case is in the scientific literature.
98%time in range, last 30 days on my own CGM
43%less insulin since I lowered the load
5.5%HbA1c, kept around there for 10+ years
Free when you register
The Low-Load Swap Sheet
Thirty everyday meals, rebuilt so they need far less insulin.
The breakfasts, lunches, dinners and restaurant orders I actually eat, each with the swap.
Arrives in the WhatsApp group when you register
Steady State
Free
The Low-Load Method
The Low-Load Swap Sheet
- Breakfast
- Lunch
- Dinner
- Eating out
Dr. Andrew Koutnik, PhD30 meals
From the comments under my TEDx talk
What people wrote after watching
@jemaldernawi1539
it changed my life better levels than ive had in 14 years
@PeaceLoveJoyWorld
my HB1C has gone from 12 … down to lowest EVER: 6,8.
@astraeanova4280
after 40 years of type 1 I think I'll try this low carb diet.
@amymadden4631
never been advised by any medical professional that actual nutrition is important
@markbuckle831
Finally something i can use to back up my arguements with my endo
@KenDBerryMD
Great advice for people with T1D and T2D!
@diabeticmuscle45
my insulin needs have gone down tremendously, both basal and bolus
On the record
Hear it from Andrew
TEDxUSF
Rethinking nutrition for type 1, from the patient and the researcher.
The Diary Of A CEO
The full conversation with Steven Bartlett on blood sugar and metabolism.
Ten years of data
My own ten years of low-carb with type 1, what the numbers show.
Metabolic Mind
A decade of insights on keto and type 1 treatment.
@tarcisosilva5503
I was 53% on target … just 45 days atter I am 91% on target.
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