Most athletes know that eating too little can hurt performance. But is it really that simple?

In this episode, we sit down with Dr. José Areta, one of the world's leading researchers on energy availability, muscle adaptation, and sports nutrition. Together, we explore what actually happens when athletes train in a calorie deficit, how low-energy availability affects hormones, recovery, muscle growth, and endurance performance, and why many common beliefs in sports nutrition may be oversimplified.

We also discuss José's latest research, which challenges several long-held assumptions about calorie restriction and reveals surprising adaptations that occur inside skeletal muscle. Whether you're trying to lose fat, improve endurance, build muscle, or simply optimize your performance, this conversation offers practical insights grounded in the latest scientific evidence.

If you've ever wondered how much of a calorie deficit is too much—or how to fuel for both health and performance—this episode is for you.

Research profile of Jose Areta

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