#23 Brady Holmer - What really matters when it comes to sleep, caffeine, ketones, lactate training

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We welcomed back our first-ever returning guest, Brady Holmer, for a wide-ranging conversation on performance, recovery, and the details that actually move the needle.

We cover everything from Diet Coke and caffeine’s role in performance to what truly matters for sleep and recovery—including optimal sleep routines, practical sleep hygiene tips, and simple adjustments athletes can make right away. Brady breaks down key recovery and readiness metrics like HRV, respiratory rate, and resting heart rate, and how to interpret them in real training contexts.

We also dive into lactate clearance, training adaptations, and supplement strategies, including when (and when not) to use ketones, sodium bicarbonate, and Nomio. Throughout the episode, we focus on science-backed, practical approaches to optimizing endurance performance without overcomplicating the process.

If you’re interested in training smarter, recovering better, and understanding the “why” behind the data, this one’s for you.

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