#51: Creatine, Wearables, Carbs: What's Hype and What's Real | Brady Holmer

Michael speaks with Brady Holmer, the exercise scientist and 2:24 marathoner behind the Substack Physiologically Speaking, about which fitness trends hold up. Brady explains why he stopped taking creatine, which numbers on your wearable to ignore, and why endurance athletes now eat the carbs of three Cokes an hour. They discuss: (00:00) Preview (00:35) Why Brady stopped taking creatine (03:26) Creatine is oversold for the brain (09:14) The wearable numbers to ignore (12:47) The problem with HRV (16:14) What wearables get right (18:49) Carb maxing: three Cokes an hour (24:56) What Lance Armstrong said about carbs (28:11) Race weight and eating enough (32:57) Why carb timing matters (36:33) Why Brady is eating less protein (38:57) Mile record or two-hour marathon? (41:35) The second running boom (45:58) More strength or more cardio? (48:15) Training with a newborn Subscribe to Brady's Substack, Physiologically Speaking: https://www.physiologicallyspeaking.com Find Brady: https://www.instagram.com/brady.j.holmer/ Sponsors: Lagoon: Go to lagoonsleep.com/TWOPCT and take the 60-second sleep quiz to find your perfect pillow. Use code TWOPCT for 15% off any pillow. MacroFactor: Download MacroFactor in the app store and use code TWOPCT for 14 days free. Vuori: Get 20% off your first purchase at vuori.com/TWOPCT. Exclusions apply. Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com Follow Michael: https://twitter.com/Michael_Easter https://instagram.com/michael_easter/ https://linkedin.com/in/michael-easter-b208848/ https://www.facebook.com/twopct https://tiktok.com/@michael_easter6 Host: Michael Easter Executive Producer: Robbie Hiser Music: The Heater Manager Graphics: Jackie Philips Learn more about your ad choices. Visit megaphone.fm/adchoices