#41 Brady Holmer - High Carb Evidence, Ketone, and How to Actually Sleep Before a Race

Brady Holmer is back for his third appearance, which officially makes him the most tenured guest in Out and Back history. He's a week out from Grandma's Marathon, coming off a stress injury and a training block built around high bike volume, durability workouts, and progression long runs in the Texas heat. The conversation covers a lot of ground: what the research actually says about high carb fueling (and where the evidence gets murky), why the crossover point matters more than oxidation rates, gel selection and why he's cycling between multiple products, a new ketone IQ study showing a 15% boost in EPO production post-exercise, and what Nomeo is actually doing in the body. Then Jacob admits he spent race night at the New York Half taking Advil PM every hour hoping to knock out, and Brady walks through what the research says about sleep before races -- including why trying harder to fall asleep is the worst thing you can do.

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• Brady's training block and Grandma's Marathon prep
• Durability workouts: combining bike and run
• Heat training in Texas
• What the research actually says about high carb fueling
• Gel strategy, product lineup, and decoupling fuel from hydration
• New ketone IQ study: EPO production and recovery
• Nomeo: how it actually works (and what we don't know)
• Sleep before a race: why trying harder makes it worse
• Recovery modalities: red light, ice bath, and compression boots ranked
• Rapid fire: cross training, electrolytes, and pre-race caffeine