Dr. Rhonda Patrick

His research explores the nuances of how training, nutrition, and targeted supplementation interact to drive strength, endurance, and optimal recovery.

In this wide ranging conversation,

Andy and I unpack several critical topics, including nutrition for performance and longevity.

Are these goals fundamentally at odds or can they coexist?

We explore strategies for balancing immediate athletic goals with long-term health.

Fasted training and time-restricted eating.

Who should train fasted?

When might skipping breakfast enhance or impair your results?

We discuss his latest research on fasting, training timing, and body recomposition.

carbohydrates, fat, and protein, what truly matters when fueling performance, recovery, or endurance, and what's just noise.

We break down macro timing, the reality behind carb loading, and the nuances of protein intake beyond standard guidelines.

Supplements that actually move the needle.

Andy shares practical insights into creatine, caffeine, beta-alanine, beetroot juice, rhodiola, and other performance enhancers, including optimal dosages, timing strategies, and which supplements might actively hinder your progress.

Recovery science made practical.

We dissect the science behind cold water immersion, sauna, compression therapies, and targeted nutritional strategies.

Which of these practices boost recovery and which might inadvertently blunt adaptations?

We talk about sleep and performance.

Andy reveals his top practical interventions to dramatically improve sleep quality tonight, no wearables required.

We also tackle common myths, emerging trends, and questions athletes often face from micronutrient needs and electrolyte management to inflammation, soreness, and overtraining.

By the end of this episode, you'll have a clear evidence-based roadmap for optimizing your training, nutrition, supplementation, and recovery, whether your goal is achieving elite performance, improving overall health, or extending longevity.