In this episode, we welcome back Dr. Sam Impey and we explore further the Hexis App, a platform designed to automate and democratize elite sports nutrition for athletes at all levels. We dive into the nuances of low, medium, and high carbohydrate intake, highlighting the importance of individualizing recommendations and periodizing carbohydrate intake depending on activity patterns. We discuss the risks of low energy availability in endurance athletes and how tracking calorie balance fluctuations throughout the day can provide valuable insights with the HEXIS app's Live Energy feature offering a visual representation of energy status during the day. Finally, we discuss the wealth of free resources available from the Performance Lab on the HEXIS website. Learn more about low carb meal suggestions and other nutrition tips plus articles and downloads related to nutrition and sports performance. LINKS: Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Hexis Performance Lab at https://www.hexis.live/performance-lab