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Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your body’s natural signals.

Topics Covered:

• 00:00 – Introduction: About Christie Ashwanden and her book Good to Go.
• 01:46 – Brodie shares how Christie Ashwanden’s book has influenced his recovery series and introduced him to new experts and topics.
• 04:07 – Christie’s background in sports and her journey through overtraining and recovery struggles.
• 05:58 – Insights from Christie’s interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.
• 07:25 – Nutrition's role in recovery: Is it more complex than we think?
• 09:44 – Debunking the recovery window myth and how marketing has influenced sports nutrition trends.
• 13:16 – Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."
• 18:04 – The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.
• 23:10 – The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.
• 27:19 – Marketing tactics in the protein and supplement industry: What science really says.
• 32:05 – Alcohol and recovery: Can a post-run beer fit into a recovery plan?
• 35:49 – Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.

Key Takeaways:

• Nutrition doesn’t have to be overly complicated. Focus on balanced, real foods and trust your body’s hunger and thirst signals.
• The "recovery window" is more of a "barn door." You don’t need to eat immediately after a workout unless you're performing again soon.
• Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.
• Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.
• Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.

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