In this episode of F-Talks, we chat with Francis Holway, one of the most respected sports nutritionists in the country and one of the clearest voices when it comes to separating science from noise.

We talk about things that no one explains well:
– Why so many people are confused about food
– How to think about nutrition without falling into extremes
– What habits truly change your health and performance
– How to make simple decisions that bring order to your life
– The role of culture, environment, and food education
– Why science is a tool, not a weapon to get likes

If you're looking to understand what to eat, why, and what for, this talk will help you get your ideas straight.

No magic formulas. No myths. No fluff.

Full episode also available on Spotify.

00:00:00 Introduction
00:00:55 Guest introduction
00:01:22 What does it mean to "be healthy"?

00:06:56 What was your career path like?

00:14:13 Youth and the stages of life
00:20:52 Balance in habits
00:24:20 What is calorie balance?

00:30:30 Food: quantity vs. quality
00:40:38 What is body recomposition?

00:43:28 What exercise would you recommend to someone who wants to start?

00:46:10 What is zone training?

00:49:35 How does metabolic flexibility work?

00:54:17 How do you think we arrived at today's statistics?

00:57:25 Can medications be manipulated for profit?

01:03:03 What is the first step to break out of a cycle of bad decisions? 01:07:51 Closure