Interview with Jan Koch: Keto diet, how it plays a role in sport, performance and recovery

In this energizing episode of Tri2Thrive, Chris sits down with long-time friend and endurance enthusiast Jan Koch to unpack a hot topic in the world of athletic performance: the ketogenic diet.

Jan Koch shares his personal journey, from calisthenics to running and ultimately to embracing a low-carb, high-fat lifestyle. With over a decade of experience navigating keto, he explains how it has shaped his energy levels, recovery, and race-day fueling strategies, all while balancing family life and business ownership.

We explore:

• 🔍 Why Jan adopted keto and how it changed his health
• 🏃‍♂️ Keto’s effect on performance, from fasted runs to long bike rides
• 🧠 The mindset shifts required for breaking nutrition norms
• ⚖️ The pros, cons, and real-life challenges of maintaining a fat-fueled lifestyle
• 🍳 What a full day of eating looks like for Jan on keto and carnivore-style diets

Whether you're curious about low-carb fueling for endurance, looking to try keto yourself, or want to hear an open, evidence-informed perspective, this episode delivers.

Plus: Jan and Chris reflect on how nutrition isn't just a diet—it's a lifestyle, one that requires intentionality, adaptability, and a bit of social bravery.

Tune in, fuel smarter, and as always, go thrive!