In this episode of The Muscle Memoirs Podcast, I am joined by Dr. John Hawley to discuss "train low", including the mechanistic basis for it and how to implement it. We also have a fruitful conversation on the limitations of exercise science studies and the value of anecdotes, especially for elite athletes. Dr. John Hawley is currently Head of the Exercise & Nutrition Research Program and Director of the Mary MacKillop Institute for Health Research at the Australian Catholic University, Melbourne. The primary focus of his laboratories research program is the interaction of exercise training and diet on human health outcomes, with a specific emphasis on lifestyle interventions to combat obesity, insulin resistance, type 2 diabetes, and cancer. In particular, his lab has been at the forefront of unraveling the molecular bases of exercise training and how contraction-induced adaptations in skeletal muscle impact whole-body health outcomes.  References Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial  Biogenesis: Historical Advances, Current Knowledge, and Future Challenges Toward a Common Understanding of Diet-Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis Mimicking exercise: what matters most and where to next? Timestamps 00:00 Introduction 03:00 "Train low" defined 05:30 Science follows in the trenches experience 10:55 Different train low strategies 15:25 Recent review: performance effects of periodized carbohydrate restriction in endurance trained athletes // the value of n=1 experiences 27:55 How to apply train low 40:15 Cellular adaptations to endurance exercise in skeletal muscle 46:00 Fasted exercise for longevity Sign-up for virtual nutrition counseling and personal training: hammerawayfitness.com  https://www.instagram.com/hammerawayfitness/  You can follow and support John at the following: https://twitter.com/johnahawley?lang=en Support the show (https://www.patreon.com/themusclememoirs)