Hammer and Chisel Performance Podcast
Q&A Answered with Dr. Emily Dow
You asked, we answered! I am joined by Dr. Emily Dow for a joint Q&A answered segment. Some great discussion points here on all things training and nutrition. Time stamps below 0:00 Intro 3:53 How to track/weigh your food while seeming normal in front of your kids during a family dinner 6:44 Does age change how carbohydrates should be allocated? 8:17 Should the same calorie-per-kilogram metabolism multipliers be used for women? 11:45 How do you eat for performance without gaining unwanted body fat? 13:39 What is the optimal fat intake? 16:32 How do you calculate energy availability for athletes? 18:18 Refeed days: planned or reactive? 22:14 How should nutrition differ for endurance vs. strength training? 25:18 How do you approach nutrition for an athlete trying to reduce body weight in-season? 27:07 For improving VO2 max, how much HIIT vs. endurance work is ideal? 28:28 How do you translate macros into a meal plan? 31:46 Why do carbohydrates get so much hate, and how would you explain to a middle schooler that carbs aren't bad? 35:11 Advice for a woman dealing with perpetual bloating 37:19 What are your most affordable nutrition hacks? 39:28 If you could go back, would you change your formal education to nutrition-based? 40:26 How should caloric targets change on days with long efforts or large energy expenditure? 41:32 What's one thing you would change Dr. Emily's mind about? 43:47 As a beginner runner over 200 lb, what should the main focus be? 45:45 How would you space out meals for someone working night shift? 47:43 What are your favorite carbohydrate fuels during extended exercise? 49:07 Do nicotine benefits outweigh the risks? 51:30 How do you lose weight while training for an ultramarathon without sacrificing performance? 53:16 Is it okay to use cereal during a cut if it fits your macros and calories? 55:08 What strength training methods work best for endurance athletes? 56:57 When cutting or gaining, does meal timing or frequency change? 58:15 Do you track your macros year-round? 1:01:49 What should nutrition look like before and after a race? 1:03:39 How do you carb cycle in a gain phase? 1:04:41 What nutrition strategies support bone fracture healing? 1:05:34 How do you adjust carbohydrate intake when coming off an injury? 1:05:59 How accurate are micronutrient values in tracking apps and nutrition labels? 1:08:07 Do liquid carbohydrate mixes, gels, and chews differ in absorption or usefulness? 1:09:04 What's one traditional strength & conditioning or sports nutrition idea that needs more context? 1:10:52 How much creatine should females and males take? 1:13:32 What are your favorite zero-effort meals when you don't feel like eating? 1:15:45 How do you balance academic/professional burnout with training? 1:16:47 Any advice on staying on a diet while having a girlfriend? 1:18:53 If cannabis raises heart rate during training, can that be used to improve the workout? 1:20:34 When should you swap from rice to potatoes or other carb sources during a fat-loss phase? 1:21:36 What is the relationship between serotonin and the gut? 1:23:44 How essential is having a menstrual cycle to a woman's performance, and how do you support it nutritionally? 1:24:50 Should all beginners start with full-body workouts? 1:26:28 Harry Potter or Lord of the Rings, and why? 1:27:21 What area would you like more education or knowledge in? 1:30:06 Is a maintenance phase beneficial during November/December and the holiday season? 1:32:46 Is there value in periodically getting DEXA and VO2 max testing? 1:35:23 How do you break into the performance space, and how much do degrees/certifications matter? 1:41:10 What is interesting about the relationship between the gut microbiome and exercise? 1:42:49 Outro
