Macabolic Podcast

In this week's episode of the 'simple series' the problem we're covering is injuries. More specifically, the changes, and strategies to apply if you're seeking to maximise/optimise injury recovery. This includes those that include surgery. This episode is about cutting through the fog and focusing on the practical strategies to need to know. Follow me and my ACL rehab journey on Instagram @mackenziebaker_ 

In this simple series episode, the common nutrition struggle targeted is a lack of foot trust. Examples include a lack of trust with indulgences, social meals, portion sizes, or self-regulated eating. You might (or might not) realise the effect on your life. Perhaps you're missing out on things because the lack of trust you have in yourself with food is holding you back. This episode covers the main, generic go-to "thing" you want to have in place when it comes to addressing these food trust issues. 

In episode 93 of the Macabolic Podcast, I cover 1 method to overcoming hesitancy, or "mental blocks" that get in the way of you committing to new nutrition behaviors that you know are positive. To communicate this I used the example of wanting to move away from Calorie/macro tracking but being hesitant due to concerns about what 'bad things' might happen.  If you enjoyed this episode please share it around. Please message me with any nutrition topics or problems you want me to cover. Instagram: @mackenziebaker_    

In episode 92 of the Macabolic Podcast, I sat down with researcher and nutritionist Michelle Carroll to discuss the confronting findings of a recent study she conducted investigating disordered eating and body image in the health and fitness industry.  In many ways, this chat attacked the obvious elephant in the room and highlighted inherent issues with a very unhealthy industry supposedly providing health-promoting coaching services.  Follow Michelle on Instagram @michellecarroll1

In episode 91 of the Macabolic Podcast myself and Tennaia Knight, give our honest 2c of the whole body image, fat loss, desire to change your physique, conundrum.  Our viewpoints combine our understanding of current evidence-supported theory, our experience in the trenches as nutrition professionals, and previous personal trainers working on the gym floor.  This ad-hoc discussion covered questions such as… “Is nutrition for dedicated physique change, just a recipe for disaster, and likely to leave you worse off”? “Is there any real connection between how you look, and how you feel about yourself (including self-confidence)”? “Can fat loss dieting be a positive goal to have”? This episode is very much an open discussion, so if you have any thoughts, ideas, or perspectives that you'd like to share, I encourage you to reach out on Instagram. 

Episode 90 was a true doozy. The crux of it all rested on the below statement. “Shannon, WTF is body image conscious nutrition coaching? Sell it to me”. Shannon's “alternative approach” to nutrition coaching is something that I've been very interested in for a while, and for years I've taken elements of what Shannon does/talks about and applied it in my own ways.  However, there has always been some dots that I've struggled to connect with how Shannon does things. Many of them I'm still trying to understand to this day. Given this, I felt a podcast where we ‘cut to the chase' on WTF this “body image conscious nutrition coaching” thing is, what it looks like, how it's applied and so much more.  I hope you enjoy it. 

In this episode of the simple series, I talk about emotional eating, briefly outlining what it is, before explaining an alternative strategy that might help you reduce it. Eating is often leaned upon to cope with negative emotions and mood states. However, not only is it usually ineffective as a coping mechanism, but it also results in excessive Calorie consumption. This occurs despite a lack of physical demand for additional Calories and in conflict with your goals and values. The habit loop strategy can be used to replace eating with an alternative non-food coping mechanism that solves the same problem, but more effectively, without the side effects.    Follow me on Instagram @mackenziebaker_

If you feel like the anxiety, stress, and cognitive burden of tracking, or following a plan is getting in the way of 'life', and you're frankly sick and tired of it, then this episode is for you. In episode 88, I break down the common desire of "I just want to eat how I feel", which is something so many unfortunately wrestle with. I cover what an internally regulated eating style is, and why it's desirable, including some associations that have been established in the scientific literature, and some practical strategies to help you build skill and confidence to "eat how you feel". 

In episode 87, I discuss an ‘additive approach' to nutrition and I compare and contrast it to a subtractive approach that relies upon dietary restraint.  I also touch on why dietary restraint is best avoided, regardless of whether it's considered ‘flexible or rigid' restraint.  The expected rebuttal question of “how can I achieve my goals unless restriction is applied” is also addressed.  This episode is targeted at those who feel like working on improving nutrition, is an uphill battle.  Please follow me on Insta @mackenziebaker_ and share this episode around, if you gained some value from it.

In Episode 86 we dive into some practical problem-solving targeted toward mindless eating (primarily snacking and overindulging). Internal and external drivers to eat are identified, compared and contrasted. The choice point is also explained including a brief overview of one key way to strengthen the ‘helpers' that promote choices that take us toward our value-based goals. Several key practical strategies aimed at solving mindless eating are then explained, and critiqued.  The 2021 paper I refer to in the ‘food legalisation' explanation by Palascha et al., 2021 can be found here > PMID: 32993830.  Please follow me on Insta @mackenziebaker_ and share this episode around, if you gained some value from it. 

In episode 3 of this ‘simple series', I discuss the importance of social occasions and social health. What I recommend NOT doing, and what to do instead if you want to support positive social health whilst concurrently not interfering with your healthy eating aspirations (weight loss included). The approach involves ‘living in the grey' and finding your ‘social sweet spot' that provides the best of both worlds. The process of working towards this includes a pre-social-occasion contemplating, and self-reflection after.  DM's are welcome of course. @mackenziebaker_ on Instagram

For episode 2 of the 'simple series', I discuss a basic checklist to consider if you're experiencing frequent gut upset or discomfort. It's a list of simple things to consider before you fork out big $$ on supplements, a naturopath, or start culling entire food groups from your diet.  As always, questions, and further discussion is welcome. Shoot me a DM on Insta @mackenziebaker_  

In episode 1 of the new 'simple series', I cover supplements. What, why, often unspoken cons/risks, and an evidence-based line of questioning to assess whether YOU should take a given supplement or not.  As always, questions, and further discussion is welcome. Shoot me a DM on Insta @mackenziebaker_  

In Episode 88 of the Macabolic Podcast, I was joined by Shannon Beer and James Walsham to discuss whether body image issues and disordered eating is indeed prevalent male issue too (not just female). We discuss what it is to "be a man" and how hard it can be for any male who feels like they fall short of this "alpha dude".  We also discuss why it's especially difficult for males to speak up, be open and seek help from others in this context.  James and I largely provided our own personal experience, whilst Shannon provided more of a research-theory-type perspective.  @mackenziebaker_ @james_walsham @shannonbeer_  

Do males suffer from eating disorders and body image struggles? Why do males counter barriers to express their struggles and seek support? Nick is an online CrossFit coach and endurance exercise enthusiast who's experienced the dark side of training and eating for appearance motives. @nicholasgwhite @buffalotribeprogramming @mackenziebaker_ @fortitudenutritioncoaching

EPISODE 86 OF THE MACABOLIC PODCAST WITH RICKY DANN IS LIVE. Ricky went from being an avid consumer of ‘self-help' content who just spoke about all his great ideas without taking action. To a guy who goes out of his way to challenge himself. It all started with Ricky completing an Iron Man. Now Ricky is doing a PhD, and running an action sports nutrition company. @rickydan_ @surfscience_ @mackenziebaker_

Dr Olly is a great example of how you can overcome personal perceived limitations by finding something you truly believe in, sticking to your guns, and giving it a RED HOT CRACK. It was this that took Dr Olly from being a high school failure to a pioneer in surfing academia, and now an industry leader in strength and conditioning for board sports. @farley_performance_training @mackenziebaker_

In episode 84 of the Macabolic Podcast I was lucky enough to be joined by Corinne Wooden (@corinnewooden ) to discuss her journey through bodybuilding, doing a PhD, and powerlifting, and how each phase affected her values, relationship with food, body image and more.   We also discuss what Corinne has learned throughout her experiences and how important it is to ensure any goals you might have, will actually enhance your life.  

In episode 83 of the Macabolic Podcast I was joined by Josh Smith who is the founder of Fortitude Nutrition Coaching and Hero Nutrition Mentoring to discuss why the “tough love” coaching approach where clients are shamed, and belittled for non-adherence and slips ups… Is bad for results, bad for business and an indication of flaws in the coaches ability… not the clients lack of discipline and motivation.

EP 82. Alex Rodriguez - Is dieting just a recipe for an eating disorder?   In episode 82 of the Macabolic Podcast I was lucky enough to be joined by @arod_nutritional for a chat about the link between wanting to change your body through nutrition and disordered eating risk.   Is fat loss and dieting simply a recipe for an eating disorder, or is there more to it?   Does the anti-diet movement have any valid points?   How can you weigh up whether a fat loss goal will actually enhance your life?   How might you reduce the risk of disordered tendencies if you want to achieve fat loss?   And plenty more.   A great episode, with a great man.   Give it a listen and give the great man @arod_nutritional a follow.

In episode 81 of the Macabolic Podcast, I sit down with Tyson Brown to discuss nutrition and social media.   A key topic we fleshed out was comparing and contrasting 3 different approaches to social media that nutrition professionals may take. 1) Simply keeping to yourself. 2) Constructive messages when you don't agree with something. 3) Aggressive call outs.   Interestingly, benefits and instances when even aggressive calls out (full blown James Smith or Layne Norton style) might be of net benefit to all parties, was discussed.   Great food for thought for nutrition professionals, influencers, nutrition enthusiasts, and even clients who follow various nutrition pages on social media.   Of course Tyson also takes a dive into his history including how he got into nutrition, some key lessons learned along the way, and his 7 year PT journey at Fitness First Newtown.   You can follow Tyson at @tysonthetrainerr You can follow me, and stay up to date with any new Macabolic Podcast episodes at @mackenziebaker_   Best, Mac

In this episode I cover. 1. Define nutrition tracking. 2. Identify the benefits and times where tracking is helpful. 3. Identify the negative of macro tracking. 4. Explore the connection between macro tracking and disordered eating and whether it's a driver or just ‘there for the ride'. 5. Define intuitive eating including its 3 primary principles. 6. Identify the benefits and times where intuitive eating has utility. 7. Discuss whether initiative eating can be considered a ‘weight loss diet' or not. 8. Outline a list of questions to identify whether tracking or intuitive eating is right for you. 9. Explain that it does not need to be one or the other. Propose a graded approach to nutrition tracking and intuitive eating. 10. Explain how the 3 underpinning concepts behind entitle eating can be applied to a tracking phase to reduce the risk of disordered eating.   If you'd like to read the full blog post featuring complete references list, please click the link below. https://www.fortitudenutritioncoaching.com.au/blog/10-ways-to-use-intuitive-eating-whilst-tracking   Best, Mac

In episode 79 of the Macabolic Podcast I was lucky enough to be joined by a GOAT. Dr Zoya Huschtscha (@nourished_by_science ) is a 2x Arnold competitor, Victoria's strongest women, a PhD researcher, AND an accredited sports dietitian. So yeh, a pretty impressive CV. We discuss… -Dr Zoya's journey in sport and academia. -What got her into nutrition study, research and being a strongwomen athlete. -The cultural significance of food, and how it's more than just fuel. -Her research in caffeine metabolism. -Her PhD research looking at training and nutrition interventions to help manage age related muscle loss in elderly populations. -Why and how sport and exercise research in females is limited. -Performance and nutrition, as it relates to the female menstrual cycle. The state of exisiting evidence and why it's limited. -Why applying blanket, multi phase nutrition and training approaches to female clients based on their menstrual cycle is like throwing s**t at the wall, and hoping something sticks. Overall, a fantastic episode, that I'm sure you'll gain some value from. Best, Mac Zoya on Instagram: @nourished_by_science

In episode 78 of the Macabolic Podcast, Adv Sports Dietitian Alicia Edge discusses her experiences, observations, and opinions around Relative Energy Deficiency in Sport (RED-S), Low Energy Availability (LEA), and the largely unspoken deep dark effects of blanket Calorie tracking recommendations. Alicia and I discuss the role of Calorie tracking in triggering or worsening eating disorders, and how Calorie tracking should probably NOT be the first-port-of-call for athletes and individuals who're trying to prevent or navigate RED-S, and LEA, or even lose weight. This emotion and passion fuelled episode speaks volumes as to why giving nutrition advice isn't this fun little game. It runs deep, and the impacts on ones life can be very profoundly negative. I feel so many are completely oblivious to the severe, almost debilitating impact, seemingly simple, 100% well meaning nutrition recommendations can have. Alicia on Instagram: @compeat_nutrition Alicia's website: https://www.compeatnutrition.com/ Mackenzie on Instagram: @mackenziebaker_

In episode 77 of the Macabolic Podcast I was lucky enough to be joined by Alan Flanagan (PhD[c]) ( @thenutritional_advocate ), who you might know as “that science, quack asylum guy” from Danny Lennon's Sigma Nutrition podcast, to clear up the confusion around ‘good' vs ‘bad' fats.⁠ ⁠ There are many different types of fats in the food we eat, and the terminologies often cross over. We start with ‘healthy v unhealthy'. Then we hear terms such as saturated, unsaturated, trans, omega's, EPA, ALA, cholesterol, etc … which is when it really becomes confusing.⁠ ⁠ And that's before we've even thought about the cluster fuck that is whats's actually a ‘good or a bad' fat…⁠ ⁠ Some folks say we should put butter in our coffee, and that ‘big science' is out to make us fat and sick. Yet dietary guidelines across the globe advise we limit animal fat. ⁠ ⁠ 

PT's are telling us to avoid salmon because it doesn't align with their disordered take on 'volume eating'. Despite the fact, it's well established that omega 3's are our friends?⁠ ⁠ Then we have ‘plant seed oils', and dietary cholesterol which is a whole other kettle of fish. ⁠ ⁠ This episode seeks to provide some clarity among a sea of confusion and conflicting messages. ⁠ I hope you enjoy it. Alan's website: https://www.alineanutrition.com/ Alan's Instagram: @thenutritional_advocate My Instagram: @mackenziebaker_

In episode 76 of the Macabolic Podcast, I was joined by @denver_steyn who is one of Australia's OG flexible dieting proponents, and longest-serving online coaches. In this episode, Denver explains his journey through bodybuilding, flexible dieting, and online coaching. When both were new, novel concepts, susceptible to much scrutiny from his peers and colleagues, with ‘clean eating' being the stock-standard approach at the time. Denver explains how his approach has changed through experience, and what he now feels is an ‘appropriate way' to engage with the notion of a flexible dieting method.

Ep 75. Finding motivation for diet longevity - Shannon Beer How many times have you started a new exciting fat loss diet, on absolute fire, with perfect adherence for the first few weeks. Only to let a few minor slip ups, accumulate to completely ‘falling off the wagon' and never getting back on?   The points, and types of motivation we identify and ‘use' can heavily influence our ‘diet longevity' and whether we're able to ‘stick to our guns' for a sufficient time frame to see long lasting success.   In episode 75 of the Macabolic Podcast, Shannon Beer (@shannonbeer_ ) and I discuss motivation, what it is, the different types and how YOU can identify deeper more meaningful point of motivation, that promote longevity and long lasting commitment.   This includes, ideas and even ‘tips', that will help you stay true to your nutrition related goals. This includes reacting and responding to lapses, and slip-ups.

Scenario: You're a PT or a gym owner. You have a client, or you want to run a group fat loss program for your gym. You have no formal nutrition qualifications, what do you do? Can you give meal plans and macros? Do you have to refer out, or can you do something?? Is your PT OR online coach stepping outside of his/her legal scope of practice, by giving you a meal plan or macros? Well, believe it or not, PT's/online coaches with no formal nutrition qualifications do have some scope to guide their clients through nutrition. In episode 74 of the Macabolic Podcast, myself and Alex (@aussiesportsnutritionist) cover some of our favourite non-tracking weight loss nutrition strategies. We also explain how PT's can apply nutrition guidance to help their clients get better results, whilst staying with in their legal scope off practice. Details regarding the 'nutrition horror story' Alex referred to in the episode, can be found below.  https://jordansullivandietittian.medium.com/weight-cutting-is-dangerous-ask-the-girl-who-was-rushed-in-for-emergency-surgery-after-following-61a3fae2366d

In episode 73 of the Macabolic Podcast I was joined by Josh Smith, a sports nutritionist and founder of Fortitude Nutrition Coaching. Josh uses his relatable and understandable approach to nutrition communication to explain how the ‘clean foods only' mindset of many dedicated athletes can cause more harm than good. Josh and I discuss how the job of an athletes diet is vastly different to the diet of most people, and how using ‘the right tool' for the job, is imperative to meet fuelling, and recovery demands, as well the intended benefit of training.  Josh outlines why ensuring adequate fuel availability is a vital part of not only being the best athlete you can be, but also avoiding the hefty health consequences associated with chronic under fuelling. We round the episode off with some practical ‘hows' behind determining your Calorie requirements and aligning your food selection to make achieving targets feasible, and comfortable. Follow FNC on Instagram @fortitudenutritioncoaching and follow myself @mackenziebaker_

In episode 72 of the Macabolic Podcast Janina '@Naturally_Nina' Gelbke reflects on her nutrition journey through severe disordered eating, and an obsessive ‘all or nothing' approach to food, that negatively impacted her life throughout her childhood and teenage years.   Nina is an accredited nutritionist, and nutrition influencer specialising in vegan nutrition guidance and disordered eating. She's also the GOAT of aesthetically pleasing ‘Insta recipes'.   We discuss how Nina now views food, what she now seeks to obtain from her diet, and what lessons she wishes to pass onto others in order for them to avoid the ‘nutrition whirlwind' she previously endured.   We touch on the pitfalls of an ‘all or nothing' approach to both nutrition and being a vegan. As well as how a ‘numbers obsession' can turn your diet from ‘health-seeking', to ‘health-impairing'.   Follow Nina at @naturally_nina on Instagram, and follow myself @mackenziebaker_

Do big Calorie deficits, and fast weight loss increase the risk of weight regain?  I've been a proponent of the more assertive approach to setting Calorie deficits, in seeking more rapid rates of weight loss. However, by todays standards what I once considered to be “aggressive” (in terms of Calorie deficit size), seems to be the new norm and rapid weight loss is almost now “trending” in the nutrition space. As part of a Master's research project, I sought to review the current literature assessing the magnitude and prevalence of weight regain after either an assertive or conservative weight-loss diets, which as a result saw either “fast or slow(er)” weight loss. As a result, my stance on aggressive versus conservative approaches to weight loss has changed a little. You might be surprised, by my conclusions.   Follow me on Instagram @mackenziebaker_

In episode 70 of the Macabolic Podcast, I run through a proposed 3-phase, step by step blueprint taking someone from “weight loss specific eating with tracking” to “weight neutral, non-tracking, intuitive, maintenance eating” in a matter of ~8 weeks. This episode is beneficial for those who maybe feel reliant on tracking their Calories, who're anxious about transitioning away from tracking, and fearful of regaining any weight/fat they worked so hard to lose. I hope you enjoy this episode. Please share with anyone who you feel might benefit from it as well.

In episode 69. I was lucky enough to be joined by Phil Smith (@sportplus_performance) who is Sports Nutritionist, with an athlete client focus as well as an assessor at Sports Nutrition Association.  Phill is well-read, educated, and really knows the inner workings of nutrition-related physiology back to front. Phill is your classic fair dinkum true blue Aussie battler, who is so good at what he does, knows so damn much, but can never quite bring himself to ABSOLUTELY SCHOOL all the Muscle Nation EHP fitness Insta dooleys, because he's just too much of a humble guy who highly values professionalism. Thus, getting 'rant Phil' to come out of his shell, is an enormous task! We discuss empathy in nutrition, hydration basics, the utility of meal plans, the potential side effects of tracking nutrition strategies, how experience as a nutrition practitioner is one of your most valuable learning opportunities ever, the need for formal education and much... much more! Enjoy, Mac

This episode runs you through all the things you should be aware of as a vegan or something contemplating a vegan diet. As well as some practical ways you can navigate each potential draw-back and nutrient deficiency. If you'd prefer to read this information via a simple, quick blog post, please visit the link below.  https://www.fortitudenutritioncoaching.com.au/blog/what-should-vegan-athletes-eat?fbclid=IwAR2_TLxO-0Ae1GmYFjZk1C-OKeheojkWkbfyo8-d7jG9Xuo2q9D7kp4VyZc

Ep 67 - Australia's best nutrition plan? w/ @thebodybuildingdietitians Hopefully, the click-bait title got you so I can open your eyes to a hugely underrated nutrition resource. The Australian Dietary Guidelines fly under the radar, disregarded by many, completely unknown by even more. The guides are seen as boring, basic and "governmenty", but they're actually comprehensive, effective, and developed by a government-funded panel of leading legitimate nutrition experts... They're sure as hell more accurate and reliable than your fav Insta wellness blogger who reckons dairy is inflammatory... To discuss this fantastic resource, I was joined by two excellent dietitians who branched out from their clinical nutrition education roots. They are Jack and Tyarra, AKA The Bodybuilding Dietitians.  Tyarra on Instagram: @tyarranelson Jack on Instagram: @jack.radfordsmith @thebodybuildingdietitians Myself on Instagram: @mackenziebaker_ 

In episode 66 of the Macabolic Podcast, I was thrilled to be joined by elite level powerlifter and all-round good guy Will Crozier to discuss when and why a more relaxed non-tracking approach to muscle growth nutrition carries a lot of merits. We delve deep into the aims, principals, and 'checkboxes' of muscle growth nutrition and how this can be translated into practical how's.  Will touches on the things that have worked well for him through years of dedicated weight gain focused nutrition. Will also provides sound reasoning as to why eating pizzas, KFC & Maccas isn't actually a feasible way to consistently eat a lot of food.  Follow Will on Instagram: @wcroz Follow myself @mackenziebaker_

In episode 65 of the Macabolic Podcast I was joined by Taylor Ryan (@the_sportsdietitian) to chat about LEA, RED-S and whether RED-S can and should be expanded beyond a sports nutrition scope, and if these two fascinating concepts deserve attention in non-athletic populations. We also speculate whether the terminology of RED-Sport is partly to blame.  We of course outline what these two concepts actually are, and why they're important considerations for anyone whos conscious of sports performance, body composition & health.  We also describe the difference between energy availability (EA) and energy balance and why it's possible to be 'energy-deficient', but not in a negative energy balance and therefore not losing weight. This includes considerations behind the adaptive nature of human metabolism and whether 'eating too little' to lose weight is a real thing or complete guru-ism.  Follow Taylor on Instagram: @the_sportsdietitian Follow me on Instagram: @mackenziebaker_

'Nutrition nerdery' is exciting. But in the real world working with real people, applying basic nutrition theory to achieve consistent adherence is by far the biggest challenge I face as a practitioner.    My guest on episode 64 is Dr Gary Mendoza. He's the man who really exposed me to the psychological considerations and theory behind long-lasting weight loss nutrition interventions.    While a good chunk of this theory isn't anything new, I think the way Gary is applying it, could be the next big piece of the obesity puzzle and a bit of a silver bullet in long term diet success.    Find out more about Gary and his behaviors change workshops by visiting his website linked below.  https://sofcltd.com/  

Savina Rego is a dietitian based in Perth, who specialises in clinical nutrition, in particular diabetes. She has a laundry list of admirable clinical experiences, and a large Instagram following to boot. Savina is the expert when it comes to helpful, basic, actionable food related content and has created some fantastic example days of eating for her followers lately.    This prompted the idea to have Savina on the Macabolic Podcast to discuss how we can construct a basic meal and day of eating that ‘ticks the boxes'. What to focus on and include liberally, what to include sparingly, as well as a few rants on diet desserts, ‘protein popcorn' and how important it is to consider context.    I'm absolutely thrilled to have Savina on, so please enjoy this episode.    You can follow Savina on Instagram @thesavvydietitian

EP 62. SETTING THE ‘RIGHT GOALS', & HABIT FORMATION.  In episode 62 of the Macbolic Podcast I was lucky enough to be joined by founder of @fortitudenutritioncoaching Josh Smith and online coach heavy weight Dalton Franke to discuss 2 topics in nutrition that are rapidly gaining attention and sure to become the next ‘nutrition in thing' to chat about.  Have a listen to find out why and how setting appropriate goals based on inner values is vital in creating a feasible and effective diet strategy that you can stick to.  Learn how habit formation can finally allow you to maintain any fat loss results you achieve through a dedicated fat loss dieting phase.  Thanks for listening.  Mac Follow us all on Instagram @fortitudenutritioncoaching @daltonfranke @mackenziebaker_

Ep 61 - ‘Calorie cycling/waving' strategies w/ Team FNC Transitioning between periods of low and high Calories with in a day or week, to ‘make room' for indulgences and social meals is a fantastic strategy to help make Calorie-conscious eating more enjoyable, and feasible whilst not impacting goal progression. However, there are some potential risks that need to be considered when contemplating if these sorts of compensatory diet methods might work well for you. The risk of taking things too far and developing a ‘binge-restrict-cycle' is real and not to be ignored.  In episode 61 of the Macabolic Podcast I was joined by Josh and Ryan my colleagues at FNC to discuss the pros, the cons, what to look out for and how to approach these ‘Calorie waving or cycling” strategies in a safe, logical, and positive way without creating needless stress.  Follow FNC on Instagram: @fortitudenutritioncoaching Follow me on Instagram; @mackenziebaker_

After episode 58 of the Macabolic Podcast recounting and reflecting on my experience and recommendations in nutrition education. Some points of confusion and error on my behalf needed correction. Rather than just correcting a few points in isolation, I figured it would be easier to just get Alex Thomas, the president of Sports Nutrition Australia to shed some clarity on all this nutrition education confusion. We cover legitimacy, scope of practice, insurance, accreditation across all levels of education from 3 day seminars, and ‘hobby courses' to the SNA pathway (cert, graduate diploma, and MSc) through to the ‘god-tier' of sports dietitians.    If you want to know where certain courses you've seen advertised or popularised on social media stand, this episode is for you.

EP 59. AIDAN MUIR (APD)  In episode 59 of the Macabolic Podcast I was lucky enough to be joined by Aidan ‘the dietitian' Muir to discuss his experience studying dietetics and his journey moving into private practice. Aidan shares his past career and business wins, as well as his changing career aspirations and intentions. We discuss the pros and cons of being a dietitian and where the nutrition space could potentially be improved to help nutrition professionals provide maximal value to the people they help.  Every journey has a great story behind it. This one is worth listening. Follow Aidan on Instagram @aidan_the_dietitian

“Hey, Mac, what do you think about (insert nutrition certification thing here), what should I do”. It is a question I get very often.    I've now done a bunch of courses and certifications, and I get asked for advice on a regular basis. This episode is basically me running through my experience-based opinion, what I wish I did differently and what advice I have for anyone who's potentially interested in getting into the nutrition space.    If I knew I'd be a full-time nutrition professional 3 years ago, who is now seeking the highest nutrition qualification I would have just gone straight to uni. But at the time I wasn't sure, I'd only just finished an unrelated degree and I had (and still have) no interest in clinical nutrition. I just wanted to help people lose weight and develop healthy habits which meant 40k+ and 4 years+ doing dietetics seemed like a pointless idea.    For me, my nutrition education was a slow build-up and accumulation of things finishing with a graduate diploma in sports nutrition. Finally, now have I decided to bite the bullet, fork out the $$ and apply for dietetics.    While I wish I went to uni in the first place, in hindsight I feel like the accumulation of everything I've done has given me a unique perspective in the real world that's bolstered by doing this job, working ‘in the trenches' this entire time.    So yeh, this is my experience-based opinion and a chance for me to reflect on my decisions and what I would change if I could go back in time.

Link to full blog post below: https://www.macabolic.com.au/blog/2020/4/2/7-tips-to-keep-in-control-of-your-nutrition-during-covid-19 While a lack of social interaction, drinking and dining out eliminates a major Calorie conscious healthy eating ‘speed bump' for so many. The weird circumstances of what our lives have had to adapt to has presented new unfamiliar diet challenges that we're not well armed to navigate. If the various novel diet adherence challenges of spending most/all of your time at home can be overcome swiftly, the nature of self-isolation and social distances presents a fantastic opportunity to form and solidify some healthy eating habits and even achieve your best fat loss yet.  If feasible I encourage the formation of healthy eating goals during this time as it creates structure, positivity and provides a purpose, which can help the mind avoid negative thoughts that often arise during times of boredom especially without the presence of social connections.  This episode provides you with 7 practical tips to overcome the new challenges of spending a lot of time at home. From the high risk of ‘the pantry snack attack' that comes with home isolation, and the role of boredom in driving mindless snacking. The 7 tips in this episode will help you navigate these issues ASAP, so you can get on track and keep your headspace in check.  Follow me on Instagram: @mackenziebaker_

FAT LOSS TROUBLESHOOTING.  Step by step process of working why you're failing to achieve fat loss, plus an explanation of what "metabolic slow-down" is, and what it means for your fat loss & health. Click the link for the full blog post www.macabolic.com.au/blog/2020/3/10/fat-loss-troubleshooting-step-by-step-podcast-amp-blog Summary below.  Follow me on Instagram @mackenziebaker_ Work down the list of steps. Start at the top.  1. Be sure you're actually NOT progressing first.  -Consider limitations of assessment methods, subjective thoughts & feelings, time frames, and expectations.  Reframe your thinking from 'why is 'the diet' not working', to ' why is an energy deficit not present'.  2. Critically self evaluate diet adherence.  -Are you actually eating as little as you think?  -Consider averages, variable control, & 'the little things that add up', to cancel out a deficit.    3. Have you overestimated your Calorie requirements? -Do you burn fewer Calories than you predicted? -Are your Calorie demands to maintain weight simply lower than predicted?   4. Finally, consider the possibility of 'increased energy efficiency'. (Metabolic slow-down) -Prolonged 'energy deficiency', can result in a reduction in 'human energy usage(energy out) as a human survival mechanism. Which can make creating an energy deficit difficult and/or no longer feasible/a good idea.  -Effects of 'energy deficiency' are not desirable for fat loss, health, performance, and wellbeing in the safe modern world.  You can't just continue to 'eat more and do less', so instead 'eat more'. Understandably this can challenge the validity of 'energy balance' if you don't understand the fact that  'Calories in versus Calories out' is not a static model. It's dynamic and full of ever-shifting variables.  Temporarily 'eat more' to establish normality, optional function and therefore ideal energy usage. Soon after re-create an energy deficit for 'easier', more healthful fat loss results. 

EP 55. Athlete comfort w Jono Stedman (sports dietitian)   The effect of comfort on sports performance is of logical significance.    Often the pursuit of comfort can override what's considered to be ‘optimal', or what the sports nutrition textbook or research paper said.   Trying to apply sports nutrition strategies ‘by the book', being an evidence-based warrior who can't critically think and expecting it to stick is often either a losing battle or simply not worthwhile in practice.    In episode 55 of the Macabolic podcast, I was lucky enough to be joined by Sports dietitian Jono Steedman to discuss the science to practice side of coaching an athlete or sports enthusiast. We talk about stimulants, considering risk v reward of supplements, and some of the things about ‘nutrition coaching' that can only really be learned in the real world working with real people.   If you enjoyed this episode please share it to your Instagram story and tag myself ( @mackenziebaker_ ) and Jono ( @jonosteedman ). It would be greatly appreciated.    I hope you enjoy this and get something helpful from it.    Mac 

In ep 54. I was lucky enough to be joined by Tom Donovan or 'Tom dietitian' as he's 'more formally' known, for a rather unplanned episode that ended up being an amazing 'all in' chat about nutrition. We shared and discussed our journies, thoughts, experiences, 'our why's, and where we see the nutrition & dietetics space heading. A very enjoyable episode that you'll hopefully get some good insights from.  Tom is a freshly graduated dietitian from Brisbane, Australia, whos moving up the ranks rapidly. Tom is already well known and respected, he is sure to make a massive positive impact in years to come. I'm glad I can call Tom a friend.  Please share this episode on your Insta story if you enjoyed it, and don't forget to tag us. Thank you so much, your support is appreciated. Follow Tom on Instagram: @tom_dietitian Follow me on Instagram: @mackenziebaker_  

FAT LOSS SPORTS PERFORMANCE PODCAST EPISODE EP 53. Instagram: @mackenziebaker_ W: Macabolic.com.au Episode summary Why fat loss to improve body comp is beneficial for sport and athletes -relative strength (power to weight ratio), sprinting, CrossFit -more of what does work, less of what weighs you down. -weight class sports - what about 'weight moves weight'? -appearance - it matters.  1. Headspace Don't let it get to your head.  "I'm in a Calorie deficit, therefore I'll lose strength"... Will you really though?   Don't do dumb diet shit', and you'll be fine.      2. Lifestyle & stress management Manage your stress bank account   -Spend well - training & life stress - seek efficiency with how you spend your 'stress money' -Save well - sleep & leisure/downtime- deposit into your 'stress account' often. - basics & sleep hygiene. Do something that you can relax with, it's easy on the mind & body 3. The actual diet Eat enough - hit the sweet spot, only go as low as you need.  Avoid LEA - implications on health and performance can be serious.  Importance of planning and timing.  A more conservative Calorie reduction with a slower rate of fat loss might be a better idea.  Eat enough protein to maintain 'muscle that does work'.  - Total protein, & protein frequency & distribution.  Ensure sufficient food quality - whole food quantity & diversity, 400g+ veg, 300g+ fruit, a logical portion of whole grains and mostly unsaturated fats (mono & poly) provide examples.  4. Adding in 'hacks' Carb timing - Bolus pre-exercise, consider timing, food selection and comfort.  Caffeine - Higher doses when you need it, 3-6mg per kilo, consider comfort, provide examples. habitual for training blocks.  Use the CHO rinsing & the placebo of the sweet taste. Diet Cordial 'fake BCAA mix'.  Won't cause harm, so if it makes you feel good, it might be a placebo hack that's worth it. 

In episode 52 of the Macabolic Podcast, I was lucky enough to be joined by my friend Shannon Beer who is a digital nomad and nutritionist at Flex Success. Lately, it's been quite clear to both of us that we share many mutual views on nutrition and implementing beneficial interventions in practice. So it seemed like a no-brainer to record a podcast over the seven-day period she stayed in my apartment whilst visiting Sydney.  This episode is all about achieving balanced, fulling human happiness through nutrition and physique goals that 'don't get taken too far'. IMO Shannon is a great example of someone who uses healthful nutrition to maximally enhance her life. She molds her diet around all the things she wants to do and does a great job of not avoiding the finer food experiences in life whilst maintaining a respectable physique and even progressing overtime. Shes mastered eating for maximum life enjoyment and total health, which is a topic worth discussion in an industry consumed by false perceptions of fulfillment that 'an optimal physique' will bring. Shannon and I discussed our thoughts and feelings regarding finding the sweet spot where you can maximally enjoy life and still 'look and feel the part'. We touched on where we think the point of diminishing returns falls... The point where taking your physique beyond what can feasibly be achieved with life balance and fulfillment can become a negative thing. Follow Shannon and myself on Instagram  @mackenziebaker_@shannonbeer_

Whatever goal you have, in terms of nutrition, once you peel it back there are some common and goal-specific principals and 'things' that need to be in place rather consistently for you to progress.  In episode 51 of the Macabolic Podcast, I'm joined by all 4 of the Fortitude Nutrition coaches. If you're sick of the fluff and want someone to give you an overview of the things that are relevant to your goal. This episode is for you.  We start with common traits, then delve into specific traits of fat loss, muscle growth and sports performance. Mac Instagram: @fortitudenutritioncoaching @mackenziebaker_