TFD Performance Podcast

Colin is currently completing his PHD at the renowned Edith Cowan Univeristy in Western Australia. He completed a BSc in Food Science and Health at the University of Limerick in Ireland, and a MSc (Human Nutrition) at the University of Copenhagen in Denmark.In today's episode, we are talking about his latest research paper discussing the validity of using hydration testing when assessing the hydration status of combat sport athletes after a weight cut. 

In today's episode Dojo and I break down the science behind fasting. More importantly, we have an in-depth discussion about the pro's and con's of implementing fasting in the real world. We discuss the potential benefits, the potential downsides, how it can affect your relationship with food, whether athletes should do it or not, and how it stacks up compared to traditional dieting. 

In today's episode Loz and I are discussing nutrition for half and full marathons. We cover what runners should be aiming to eat before their run, why eating before training is important, we explain what carb loading is, we discuss intra-workout fuelling, what to eat after training and we give our opinion on what the best macro split is for runners looking to perform their best. 

In today's episode Dojo and I explore the Animal Based Diet. Made popular in recent years by social media influencers and touted as an improvement to the Carnivore diet, it has grown traction with athletes and everyday folk worldwide. We break down what the diet is, the pros and cons of it, how the principles of the diet compare to large human trials of other diets, and we discuss why some people have success on it and others do not. 

In today's episode, I am joined by Loz aka The XFit Dietitian. Loz is currently preparing for Ironman Taipou and recently completed a Half Ironman as part of preparation. On New Year's Day, I set myself a challenge (mostly because of Loz) to do a Half Ironman. In this episode, Loz and I discuss our experiences completing the Half Ironman. More importantly, we go over the biggest nutrition learnings and I discuss the major differences between fuelling for ultra marathons and fuelling for a Half Ironman. 

Jack and I break down the different nutrition strategies required for athletes who compete in same day, multiple day and overnight weigh-ins. We break down what the different formats are, how to approach them from a weight cutting standpoint, how much weight is appropriate to cut, and what you should be priortitising in each one. If you want a comprehensive guide that covers how to cut weight for each of these formats, check out our Nutrition Guides for Same Day, Multiple Day, and Overnight Weigh-ins at www.thefightdeititian.com/store

In this episode of the podcast, Jordi, Jack, and Dojo break down the science of how to cut weight safely. They also discuss their hands-on experience guiding thousands of athletes at every level of competition to the scales. If you want to eat the same foods our World Champions eat during their fight weeks? Follow the link below to purchase our Fight Week Recipe Book; https://www.tfdperformancehub.com/fight-week-cookbook

In this episode, Jordi, Jack, and Ryan answer the most popular questions from our weekend Q&A. They cover; why weight loss is so confusing and more complicated than just calories in and calories out, how to make weight for same-day weigh-ins, why fighters feel the need to binge eat after competition, and much more. If you want to improve your Nutrition but not break the bank then our new step-by-step Nutrition Meal Guide is for you. It takes you through how to calculate your calories, how to work out your macros, and how to organize your eating to optimize your performance. To get it today head to the link https://www.tfdperformancehub.com/meal-plan-guide-for-combat-sports

In this episode, I will be chatting to TFD Performance Dietitian Jack Doherty, and we are recapping the last three UFC events that we have worked on UFC 284 in Perth, UFC 286 in London, and UFC 287 in Miami.  We cover the unique challenges presented in each fight week and break down the strategies we used with Alex Volkanvoski, Leon Edwards, and Israel Adesanya during these weeks. 

In today's episode, I am talking with James Pieratt. He is a Mountain athlete, training coach, and researcher who participates in bear hunting, ultra-endurance running, and combat sports.He is the owner of Wild Hunt Conditioning and holds the World Record for the longest Weighted Run at 116 miles. We discuss his upbringing hunting and how that has translated to his physical capabilities, his experience breaking the world record for the longest weighted run, how he fuelled that venture, and how his training incorporates so many different disciplines. Do you want to learn how to use Creatine to maximize your performance, health, and cognition? Then our new course ‘The Complete Guide to Creatine' with Dr. Scott Forbes is for you!!Use the link below to save over 45% on the course and learn about the world's most researched supplements by the world's foremost expert!https://www.tfdperformancehub.com/Creatine-with-Dr-Scott-Forbes

In today's episode, Loz and I are discussing a monster feat that one of our TFD athletes is about to embark on; a 20km open water swim from Cottlesloe beach to Rottnest Island off the coast of Perth, Australia. This is an iconic Australian sporting event but it presents some very unique challenges in terms of hydration and nutrition. Loz discusses the unique logistics of delivering food whilst swimming, the needs of athletes undergoing this, and her top tips for anyone looking to get the most out of their open water swims. Do you want to learn how to use Creatine to maximize your performance, health, and cognition? Then our new course ‘The Complete Guide to Creatine' with Dr. Scott Forbes is for you!!Use the link below to save over 45% on the course and learn about the world's most researched supplements by the world's foremost expert!https://www.tfdperformancehub.com/Creatine-with-Dr-Scott-Forbes

n this episode, Jordi talks to world-leading Creatine expert, Dr. Scott Forbes, and they will be answering all of your questions about Creatine.What is the best way to take it? What is the best type? Does it impact weight cutting? Should runners use it? Does it cause hair loss? What are the mental benefits?All of these questions and more are covered!Do you want to learn how to use Creatine to maximize your performance, health, and cognition? Then our new course ‘The Complete Guide to Creatine' with Dr. Scott Forbes is for you!! Use the link below to save over 45% on the course and learn about the world's most researched supplements by the world's foremost expert!https://www.tfdperformancehub.com/Creatine-with-Dr-Scott-Forbes

Jack and Jordi discuss the biggest things you need to know about training in Thailand when it comes to your Nutrition. They cover, hydration, appetite, the heat, supplements, eating out, and the costs of eating healthy in Thailand. Interested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In the final episode of 2022, Jordi and Jack are answering your questions about the year that was. They discuss their biggest learnings, the strangest experience of the year, and what they have personally learned, and give insight into what is happening a TFD in the new year. TFD is launching a new High Performers program that is designed to teach you all of the same concepts that our High Performers in Sport, Business and Life use to excel in their given area. Head to the link below to sign up to the waitlist and get more information; https://www.tfdperformancehub.com/high-performers-sign-upInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In this episode, Jack and Dojo are discussing their top tips to navigate the silly season while still hitting your health and fitness goals. They discuss everything from planning your meals, eating out when you can't measure, and the best mindsets to take to the table at Christmas lunch.Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

Today, TFD Performance Dietitian, Lauren Nash is joined by one of our TFD Athletes, elite ultra-marathon runner, Toby Steele. Toby has just completed the mammoth Coast to Kosci Ultra Marathon which is a 242km race from the East Coast of Australia to the peak of its highest point, Mount Kosciusko. Loz and Toby recap the race, what went to plan, what did not, and how Toby went about fuelling such a massive effort across the 40 hours. 

In this episode, Loz and Jordi break down the most common Nutrition mistakes they noticed at Coast to Kosci 2022. Jordi was down in the Snowy Mountains with TFD Athlete and Ultra Marathoner, Toby Steele, acting as his main pacer and Dietitian on his 420km long run.

In this episode, Jack and Jordi are talking about the mental side of weight cutting, more specifically, things that you can do to make a weight cut easier. These tips are useful for athletes, coaches, and practitioners who either cut weight themselves or help others cut weight. They include things such as; controlling the energy in the room, picking the right music, using breathwork to control the stress response as well as others. We are now offering our Kinstretch of BJJ course with Doctor Kickass at the TFD Performance Hub and you can purchase it through the link below;https://performancehub.thefightdietitian.com/Mobility-For-BJJ?ref=https%3A%2F%2Fperformancehub.thefightdietitian.com%2Fa%2F2147524471%2FPmBcLSXk

In this episode, we are talking to Dr. Mike Piekarski, aka known as Doctor Kickass, to talk about Kinstretch. Kinstretch is a system of mobility that is used by athletes to build sport-specific strength at the end range of motion. This is hugely useful for athletes who want to not only become stronger in their desired sport, but injury proof their body.When it comes to BJJ, this is a must for all athletes. The benefits of Kinstretch can keep you on the mats for longer, improve your mat strength, improve your squeeze and prevent you from taking time off due to injury. We are now offering our Kinstretch of BJJ course with Doctor Kickass at the TFD Performance Hub and you can purchase it through the link https://performancehub.thefightdietitian.com/Mobility-For-BJJ

In this episode, Dojo and Loz are breaking down their top tips for optimally fuelling your training and recovery whilst still sticking to your budget. This is perfect for athletes at every level of sport as there are so great takeaways you can start using right now to make sure you are getting the most out of your body, while not breaking the bank. Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkout

In today's episode, Jordi and Dojo are talking about all things protein! They are discussing the different recommended ranges of protein, how to adjust these for your specific lifestyle, what factors change your protein requirements, and their top tips for optimizing your protein intake. Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In today's episode, Loz and Jordi break down the confusing world that is working out your individual calorie requirements. They discuss what a calorie is, how kilojoules fit in the conversation, the different predictive equations, and the one equation that Jordi swears works better than any other.

In this episode Jack and Jordi discuss Jordi's recent trip to New Jersey, USA for UFC 281 in New York City. Team TFD was looking after Israel Adesanya, Dan Hooker, Brad Riddell, and Carlos Ulberg in preparation for the huge show at Madison Square Garden. The boys discuss what the CKB mansion was like, how it went managing four simultaneous weight cuts, the challenges of making weight with that many athletes, and the results of the fights.

In today's episode, Senior Performance Dietitian Jack Doherty is sitting down with Chef Mario Limaduran to talk all things culinary science. Chef Mario has been associated with TFD for many years, originally meeting when Mario was contracted to develop the culinary side of the UFC Performance Institutes Fight Week Nutrition Program. Jack and Chef Mario discuss the newly released Fight Week ebook and his new course on the TFD Performance Hub, Cooking for Combat Athletes. Sign up to the Cooking for Combat Athletes Waitlist and receive a FREE Fight Week Recipe Ebookhttps://performancehub.thefightdietitian.com/Cooking-for-Combat-Sports

In today's episode, Loz and Dojo break down some common confusion about dairy, mainly, the difference between lactose intolerance and dairy allergies. Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In today's episode Jack and Loz, TFD Performance Dietitians, are discussing the important, but not so-spoken-about topic of body dysmorphia in weight-category sports. Every athlete who has had to make weight for competition understands the societal pressures of having to fit the often unattainable image of the ideal athlete and how detrimental that can be to their physical and mental health. Jack and Loz will discuss the ways in which they approach this in their practice helping athletes not only make weight, but do so in a way that fosters a health relationship of mind and body.  Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In this episode, Ryan and Loz break down what bloodwork athletes need to regularly check to stay on top of their health, recovery, and performance. This is a guide to the real-world blood tests that the best athletes in the world use and the best part is that these are all accessible through your Doctor and will not cost you an arm and a leg to get done. Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In this episode, Ryan and I discuss the popularly criticized seed oils, why they are held in such an unfavorable light, the truth behind the claims against them, and what the totality of the evidence really says about them. We finish with a discussion on why social media personalities get a lot of traction in the nutrition space and why they need seed oils more than seed oils need them.Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

In this episode, Loz and I are talking about heat's impact on our training performance.We discuss why our body sweats, why fluid in the blood is essential, how overheating and dehydration are linked, the stress on the body that comes from overheating, and practical tips to prevent this when training.Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

Today I am joined by TFD Performance Dietitian Ryan Hasell and we are talking about the science of obesity and discussing the question of when being overweight becomes a clinical problem. In this episode, we will break down the truth about assessing obesity, discuss what metrics are most useful to use, whether or not all fat is created equal, what the associated risks of having excess body fat are, and we finish with a discussion about weight stigma and negative health consequences associated with it.   Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below!https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

Today TFD Performance Dietitian, Loz Nash and I dive deep into the concept of fasted cardio. We discuss what it actually is, the misconceptions around, the difference between burning fat and oxidizing fat, fat burning zones, and we outline the pros and cons of completing fasted cardio. Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL/checkoutInterested in working with TFD? Find us at http://www.thefightdietitian.com/Follow them on social media on Instagram https://www.instagram.com/thefightdietitianFacebook https://www.facebook.com/thefightdietitianTwitter https://twitter.com/fightdietitianTikTok https://www.tiktok.com/@jordansullivandietitian

Today I am joined by TFD Performance Dietitian Jack Doherty and we are breaking down what it is really like to work as online health professionals. In this episode, Jack and I discuss the pros and cons of establishing yourself in the online space, the importance of networking, and how critical a good routine is and we finish off with our top tips for people looking to make a career change into the online world.  

In this episode, I sit down with ADCC 2022 Silver Medalist, Craig Jones to discuss many topics that have not been spoken about in public.We discuss what ADCC is really like, what goes on behind closed doors, and what it is like competing against John Danaher and Gordon Ryan, we discuss Craig's radical changes to his diet that he made in preparation for ADCC, and why weight cutting is such a big issue in professional Jiu Jitsu. Want to eat like the best grapplers in the world? Our Performance Nutrition for BJJ course is available now and you can get it 40% off by using the link below! https://performancehub.thefightdietitian.com/offers/FTdFBbyL

In this episode, Loz and I discuss five of our top Nutrition tips that all endurance athletes should be doing in order to get the most out of their training, recovery, and competition. We go over the importance of eating enough on your training days, fuelling your training sessions, practicing your race/competition strategy, the logistics of physically eating while racing, and the immense value of a training nutrition journal. 

In this episode, Ryan and I discuss the Nutritional principles that you need to understand to nail the next weekend-long tournament that requires you to weigh in every single day of the competition.  We discuss how many calories you should eat, the macronutrients you should be having, the timing of them, and the importance of hydration and we discuss the concept of low-volume eating.   Like learning? Check our TFD Performance Hub where we offer a huge range of educational courses taught by the best in their field https://performancehub.thefightdietitian.com/sign-up 

Today I am joined by TFD Dietitians Ryan Hasell and Lauren Nash and we are having a healthy discussion about whether or not calorie deficits are real or not.  This conversation was sparked by a video of a registered dietitian who posted a video saying that she does not believe in calorie deficits and this caused quite the debate amongst the medical and nutrition community.  In this episode we give our thoughts on it, we discuss the importance of language in communicating science, why using language such as calorie deficits is just not appropriate for certain clinical populations, the real science about calories and energy balance, and we discuss the big issue that is at the root of the entire debate that no one is really talking about. Like learning? Check our TFD Performance Hub where we offer a huge range of educational courses taught by the best in their field https://performancehub.thefightdietitian.com/sign-up

Today I am joined by TFD Dietitan's Ryan Hasell and we are discussing making weight for BJJ.  More specifically, we are talking about same-day and multiple-day weigh-in formats. We are going to discuss the key principles and concepts you need to understand if you want to make the most out of your competition day.  We cover; the importance of managing your weight so that it is close to your competition weight, why using low-risk weight-cutting strategies is important, why you shouldn't cut carbs, and we talk about the common mistakes we see athletes make and how to fix them.  Like learning? Check our TFD Performance Hub where we offer a huge range of educational courses taught by the best in their field https://performancehub.thefightdietitian.com/sign-up

In today's episode, Loz and I are talking about processed foods but we are going a little deeper than just talking about candy. We are going to break down what the term 'processed food' means, discuss the different levels of processing, discuss the pros and cons of these foods and finish off with a conversation about how they fit in an athlete's diet. Like learning? Check our TFD Performance Hub where we offer a huge range of educational courses taught by the best in their field https://performancehub.thefightdietitian.com/sign-up

In today's episode, I am joined by TFD Performance Dietitian, Ryan Hasell, and we are talking about BCAAs.We will unpack what BCAAs are, the intended purpose of using them, and whether science supports using them or not.

In today's episode, Loz and I are recapping my 7-hour Enduro race that I completed this past weekend. I am currently 5 weeks out from a scheduled 100km race and my coach took this race as an opportunity to practice our Nutrition and Hydration protocols, and lucky we did, because they went terribly. Loz and I are going to break down everything that went wrong and give you guys some tips so you can avoid making the same mistakes that I made. 

Today I am joined by TFD Senior Performance Dietitian, Jack Doherty, and we are talking about body composition and performance.  We are going to discuss the relationship between performance and power-to-weight ratios, how body fat fits into that equation, the negative consequences of being too lean, the difference between aesthetic sports and performance sports and discuss what we find in practice with our athletes.  

Today I am joined by TFD Performance Dietitian, Jack Doherty and we are talking about a practice that every combat athlete should be using as part of their training, and that is heat acclimation.  We discuss what heat acclimation is, the science of it, and how it applies to fighters, and we discuss how we have used it in our own practice with the very best fighters in the world. 

In today's episode, Loz and I chat about the widespread misconception that in order to eat healthily you need to spend a lot of money. We dispel some common myths regarding health foods and give you our top tips to stay on track with your nutrition while sticking to your budget. 

Today I am joined by TFD Performance Dietitian, Ryan Hasell, and we are talking about weight fluctuations.   This is a huge source of stress for anyone who is trying to go through a dieting phase and it can cause unnecessary mental havoc. We are going to discuss what causes them, why they are caused and the best ways to ensure you get an accurate reading on the scale. 

Today I am joined by TFD Performance Dietitian, Ryan Hasell, and we are talking about calories.  More specifically, we will talk about the different components of calories out and how to work out your own calorie needs. We discuss the importance of understanding that there is always a margin of error, the benefits of working with a professional, and how to use smart devices as guidance tools. 

Today I am joined by Dr. Mike Piekarksi who you may better know as Doctor Kickass.  Mike is a Physical Therapist who is one of the world's leaders when it comes to Combat Sports. A BJJ Black belt and retired MMA fighter himself, Mike shares research, rehab tips, and insights into how to become a more robust combat athlete on his popular social media platforms.  Today Mike and I are going to deep dive into the best way to injury-proof your body for BJJ and combat sports. We discuss his three biggest factors to preventing injury, becoming strong, and competing for longer. 

Today I am joined by TFD Performance Dietitian, Loz Nash, and we are discussing our top tips for athletes to stay on top of their nutrition when they are traveling.  Now that travel is ramping up again, many athletes and teams are finding themselves making the trip to the airport in order to compete and many are facing the difficult tasks of navigating their nutritional requirements with what they can find at the airport.  Today, Loz and I break down some simple and proven methods that you can use right now that will make your life much easier when your next competition trip comes around.  Let's get to it. 

Today I am joined by TFD Senior Performance Dietitian, Jack Doherty, and we are discussing ONE Championship and its unique weigh-in protocol.  This past weekend there were 9 athletes who missed weight, hydration or both for ONE's debut show on Amazon Prime. I have spoken about this at length in the past, but Jack actually had one of our TFD athletes who successfully weighed in and passed all protocols and ended up getting a very good win.  We will discuss our thoughts on the weigh-in protocol, why we don't particularly like it, why it is potentially dangerous, and give examples of systems that we think work much better. 

Today I am joined by TFD Dietitian Lauren Nash and we are talking all things altitude! In this episode, we will discuss what altitude is, why people train in it, what it does physiologically to your body in the short and long term, what the signs and symptoms of altitude sickness are, and we dispel some myths about alternative training methods that claim to replicate altitude.  

Today I am joined by TFD Dietitan's Ryan Hasell and we are recapping our most recent trip in Salt Lake City for UFC 278. This was quite possibly the most memorable and crazy experience in my professional career, and today Dojo and I are going to talk about the approaches we took with Tyson Pedro before his round one TKO win and with Leon Edwards before his insane 5th round head kick KO to take the Welterweight Title. 

Today I am joined by TFD Dietitian's Jack Doherty and Lauren Nash and we are discussing whether or not weight should be used as a metric to track progress. In this episode, we will cover why body weight and body composition is a polarizing subject when it comes to discussions around health when we think it is appropriate to use it, when we think it is not, and how to handle the mental implications that regularly checking the scales can bring and whether performance athletes need to be regularly checking their weight or not.