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In episode #155 we talk with researcher Hannah Caldwell about:

• The importance of maintaining optimal energy availability for muscle repair, hormone production, and overall health.
• Study Insights: Exploration of a study on low energy availability, revealing a performance impairment in endurance-trained athletes despite high training volumes.
• Tips on recognizing signs of low energy availability, including monitoring performance perception, menstrual cycle changes, and mood.
• Guidance for coaches on identifying energy deficits and preventing under-fueling in athletes.
• Emphasis on strategic carbohydrate timing and colorful plant-based diets to support immune function during intensive training periods.

Hannah Caldwell is a postdoctoral research fellow at the University of Copenhagen and University of British Columbia. Hannah’s expertise is in integrative cardiovascular physiology in the context of energetic stress and female ultra-endurance performance.

Connect with Hannah Caldwell:

• All of Hannah's research: https://www.researchgate.net/profile/Hannah-Caldwell
• The Whole-Body and Skeletal Muscle Metabolic Response to 14 Days of Highly Controlled Low Energy Availability in Endurance-Trained Females:  https://pubmed.ncbi.nlm.nih.gov/39530548/
• https://researchprofiles.ku.dk/en/persons/hannah-grace-caldwell

Mentioned:

• Calculation: your energy intake - your exercise energy expenditure / your fat free mass 
  • 65 kilogram female, with approximately 20 % body fat, you could have a fat free mass of 50 kilograms.
  • If you don't know fat free mass, estimate with online calculators or circumference measurements

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