#96 Dr. John Hawley - Train Low

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. John Hawley to discuss "train low", including the mechanistic basis for it and how to implement it. We also have a fruitful conversation on the limitations of exercise science studies and the value of anecdotes, especially for elite athletes.

Dr. John Hawley is currently Head of the Exercise & Nutrition Research Program and Director of the Mary MacKillop Institute for Health Research at the Australian Catholic University, Melbourne. The primary focus of his laboratories research program is the interaction of exercise training and diet on human health outcomes, with a specific emphasis on lifestyle interventions to combat obesity, insulin resistance, type 2 diabetes, and cancer. In particular, his lab has been at the forefront of unraveling the molecular bases of exercise training and how contraction-induced adaptations in skeletal muscle impact whole-body health outcomes. 


Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle

Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial 

Biogenesis: Historical Advances, Current Knowledge, and Future Challenges

Toward a Common Understanding of Diet-Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport

Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis

Mimicking exercise: what matters most and where to next?

00:00 Introduction
03:00 "Train low" defined
05:30 Science follows in the trenches experience
10:55 Different train low strategies
15:25 Recent review: performance effects of periodized carbohydrate restriction in endurance trained athletes // the value of n=1 experiences
27:55 How to apply train low
40:15 Cellular adaptations to endurance exercise in skeletal muscle
46:00 Fasted exercise for longevity

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