In this episode, Dr. Kristen Holmes sits down with performance dietitian Angie Asche to unpack the truth about fueling for peak performance. Angie shares what she’s learned working with elite male and female athletes—why under-fueling is far more common than overeating, how the pursuit of aesthetics can sabotage performance, and the critical role carbs, fats, and nutrient timing play in energy, recovery, and hormonal health.
They dig into the impact of fasting, sleep, inflammation, gut health, and supplements, challenge common myths around testing and “quick fixes,” and highlight the mindset work required to build a healthy relationship with food. From practical strategies to increase fiber and omega-3 intake to the key habits that support long-term metabolic health, this conversation is packed with actionable advice for anyone looking to perform, feel, and recover better—on or off the field.
00:00 Welcome and Introduction
00:15 Rapid Fire Icebreaker
01:23 Fueling for Performance vs. Longevity
02:37 Balancing Performance and Aesthetics
03:18 Underfueling in Athletes
06:55 Impact of Fasting on Athletes
11:42 Sleep and Recovery
14:25 Inflammation and Gut Health
21:34 Anti-Inflammatory Nutrition
22:26 Omega-3 Fatty Acids for Athletes
25:42 Understanding Supplement Absorption
28:09 Weekly Nutrient Intake vs. Daily
30:14 Prebiotics and Probiotics: Food vs. Supplements
32:40 Tracking Nutrition: Tools and Tips
38:06 Common Nutritional Mistakes and Misconceptions
39:00 Nutrition for Female Athletes
42:02 Mindset and Nutrition: Building Healthy Habits
46:39 Short-term Actions for Long-term Health
49:53 The Importance of Fiber and Whole Foods
51:01 Exercise and Metabolic Health
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I'm trying to figure out my nutrition but i don't know what to do because I'm short so I'm told to eat very little.
Hard to watch with the host interrupting so much. Would prefer a different host
So much great information, Thank you so much. ❤
Add subtitles please
Please PTBR audio IA 🤖
These sounds like games my uncle would run in the 90s on women and now they found the book and are doing it too
Great video, thanks for sharing
Instant like from me.
Fascinating conversation, thank you for filming.
52:52 not running marathons? I don’t need to listen to that negativity!
Carbs are not esssential? Uhm what are we talking about? Athletes or not
I work with former athletes over forty (Including NBA and NFL players) and I’m really happy to hear this type of message. Nicely done! Real food is hugely important. 💪
Uphill Athlete and No Meat Athlete are great YouTube channels that compliment this conversation.
Great interview !
The key message here is Eat Less, Move More.
Plant based for the win, every time!!!
47:20 The question in the intro.
psyllium i wish the speaker were to tell us when to take it before or after meals etc
some of the foods i heard mentioned i also acknowledge as being harmful such as kale and almonds
You re doing an amazing job.
Amazing conent. thanks
Loved this chat
I take my creatine with my daily chicken broth
Or with ginger and lemon water
You don't need to (or want to) fuel your body like an elite athlete because 99.9999% of people are not elite athletes, those that are know what to eat and how much to eat for their sport and genetics, talking of genetics these people are freaks of nature, outliers that should be completely ignored. Eat a balanced diet of wholefoods drink water and be active, it's that simple for 99.9999% of the population.
What is the name or contact of the sports dietitian ?!
Research shows due to mercury it is best to supplement omegas and not try to eat any fish. Fish also only get it from algae anyway. Skip the middle man and get an algae supplement.
This is an amazing interview and resource for anyone, not even just athletes. There’s so much misinformation around diet right now, this kind of scientific but accessible approach is so beyond important
Wait, so my AG1 subscription has been a waste of money all this time?!!
What if you work full time and train about 8-15-ish hrs on the bike. I work full time as a CTA and I’m pushing and pulling PTs, and I don’t eat my lunch between 11-11:15am. What do you recommend to fuel for training after work for say 2.5-4hrs of training during the work week?
So higher carbs meal before training, and higher protein meal after training.
Fuel to maximize your exercise ( starts on wake up ), then fuel to maximize your recovery ( includes quality sleep ).
Children talking anout things the ancients knew for ages
They should sit closer together and have a table more appropriately sized for two people.