Your Diet Sucks

Support us on Patreon!Thanks to Skratch Labs for sponsoring the podcast! Get a free sample pack on us!This week on Your Diet Sucks, we're digging into one of the most misunderstood—and over-marketed—topics in endurance sports: nutrition for female athletes.You've probably heard the myths: women should eat for their body type, avoid carbs during their cycle, or that we're not just small men when it comes to fueling. But most of that advice isn't based on solid science; it's based on outdated research, rigid stereotypes, and a whole lot of pseudoscience.In this episode, Kylee and Zoë unpack:​Why most sports science has ignored female athletes for decades​How hormonal fluctuations, birth control, and life stage transitions affect fueling​What's actually different about female endurance physiology​The truth about somatotypes (ectomorph, mesomorph, endomorph) and why they're BS​Evidence-backed nutrition strategies for training, recovery, and long-term health​Why research gaps are still being filled by grifters, and how to stay skepticalWhether you're menstruating, on birth control, pregnant, postpartum, or in perimenopause—or you coach or care about someone who is—this episode is your myth-busting guide to what women really need to fuel their performance.Thanks to Janji for supporting the podcast! Use code YDS for 10% off your purchase. REFERENCESCowley, E. S., Olenick, A. A., McNulty, K. L., & Ross, E. Z. (2021).“Invisible sportswomen”: The sex data gap in sport and exercise science research. Women in Sport and Physical Activity Journal, 29(2), 146–151. https://doi.org/10.1123/wspaj.2020-0051Elliott-Sale, K. J., Minahan, C. L., de Jonge, X. A. K. J., Ackerman, K. E., Sipilä, S., Constantini, N. W., Lebrun, C. M., Hackney, A. C., & Nindl, B. C. (2021).Methodological considerations for studies in sport and exercise science with women as participants: A working guide for standards of practice for research on women. Sports Medicine, 51(5), 843–861. https://doi.org/10.1007/s40279-021-01435-2International Society of Sports Nutrition (Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., de Jonge, X. A. K. J., Hirsch, K. R., Arent, S. M., & Antonio, J.). (2023).International Society of Sports Nutrition Position Stand: Nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 15. https://doi.org/10.1186/s12970-023-00541-wMountjoy, M., Sundgot-Borgen, J., Burke, L., Ackerman, K. E., Blauwet, C., Constantini, N., Lebrun, C., Lundy, B., Melin, A., Meyer, N., Sherman, R., Tenforde, A., Torstveit, M. K., & Budgett, R. (2018).IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 52(11), 687–697. https://doi.org/10.1136/bjsports-2018-099193Sims, S. T. (2016).ROAR: How to match your food and fitness to your unique female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Books.

Join our Patreon and get access to monthly bonus episodes and more nutriton content!Can fasting really slow aging? Does calorie restriction work for humans, or just for mice and yeast? And how much protein do you actually need to age well? This week on Your Diet Sucks, we break down the evidence behind the most talked-about interventions in the longevity space, what holds up under scrutiny, what doesn't, and why you might not need a supplement stack to live longer, and enjoy life. We dig into:The actual science on calorie restriction, fasting, and supplements—and where the evidence stopsWhat inflammation, oxidative stress, and telomeres have to do with how we ageThe best-researched dietary patterns for living longer (hint: it's not sexy, but it might include red wine)Why protein becomes more important as we ageThe difference between lifespan and healthspan, and why quality of life needs to be part of the conversation

Join our Patreon to get monthly bonus episodes! patreon.com/YourDietSucksThis common kitchen staple might boost your endurance—or send you sprinting to the porta potty. In this Patreon-exclusive episode, we break down the science of sodium bicarbonate: what it is, how it works, who should (and shouldn't) use it, and why it's become the legal white powder of choice for some elite athletes.

Get a Skratch Labs sample pack on us!Support us on Patreon!Thanks, Janji! Use code YDS for 10% off!Are CGMs the new step counter—or a $200 anxiety machine? In this episode, Zoë and Kylee discuss blood sugar basics, why fluctuations are normal, and how endurance athletes can make sense of numbers like A1C and glucose spikes without spiraling into diet culture doom.We break down:Why blood sugar goes up (and why that's not a bad thing)What CGMs actually tell you (and what they don't)How stress, sleep, and undereating mess with your blood sugarCommon myths around “spiking,” bonking, and insulinWhether high-carb fueling is risky or actually the pointWhy your oatmeal might be lying to youHow to build more satisfying meals and snacks—without tracking every gramAnd of course, the history of medical professionals tasting pee, becasue, of course.We also unpack the growing trend of CGM use in healthy athletes, the risks of over-optimization, and what your doctor might be missing when they say “pre-diabetic.”

Use code YDSAMPLE for a free snack pack from Skratch Labs!Support us on Patreon!Is organic food actually healthier—or just more expensive? This week on Your Diet Sucks, Zoë and Kylee break down the real science behind organic food, including what “organic” really means for produce, meat, and packaged snacks. We cover nutrition claims, pesticide exposure, antioxidant levels, and whether organic food impacts inflammation, gut health, or performance. We also dive into the environmental trade-offs of organic farming, the high cost of certification, and why that $19 strawberry feels morally superior. Plus: the truth behind the Dirty Dozen list, who really benefits from organic labels, and how to make food choices that work for your body and your budget.Big thanks to Microcosm Coaching for supporting the pod! We coach humans, not just athletes. Reach out for a free consultation and meet someone who's genuinely on your team.ReferencesBaranski, M., Średnicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G. B., ... & Leifert, C. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. British Journal of Nutrition, 112(5), 794–811. https://doi.org/10.1017/S0007114514001366Średnicka-Tober, D., Baranski, M., Seal, C., Sanderson, R., Benbrook, C., Steinshamn, H., ... & Leifert, C. (2016). Composition differences between organic and conventional meat: a systematic literature review and meta-analysis. British Journal of Nutrition, 115(6), 994–1011. https://doi.org/10.1017/S0007114515005073Seufert, V., Ramankutty, N., & Foley, J. A. (2012). Comparing the yields of organic and conventional agriculture. Nature, 485(7397), 229–232. https://doi.org/10.1038/nature11069Smith-Spangler, C., Brandeau, M. L., Hunter, G. E., Bavinger, J. C., Pearson, M., Eschbach, P. J., ... & Bravata, D. M. (2012). Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 157(5), 348–366. https://doi.org/10.7326/0003-4819-157-5-201209040-00007Tuomisto, H. L., Hodge, I. D., Riordan, P., & Macdonald, D. W. (2012). Does organic farming reduce environmental impacts? – A meta-analysis of European research. Journal of Environmental Management, 112, 309–320. https://doi.org/10.1016/j.jenvman.2012.08.018Clark, M., & Tilman, D. (2017). Comparative analysis of environmental impacts of agricultural production systems, agricultural input efficiency, and food choice. Environmental Research Letters, 12(6), 064016. https://doi.org/10.1088/1748-9326/aa6cd5Kniss, A. R., Savage, S. D., & Jabbour, R. (2016). Commercial crop yields reveal strengths and weaknesses for organic agriculture in the United States. PLoS ONE, 11(8), e0161673. https://doi.org/10.1371/journal.pone.0161673

This bonus episode is brought to you in collaboration with Skratch Labs, creators of hydration and fueling products designed for people who sweat on purpose.Whether you're training for your next ultra or just trying to feel more human after a hot yoga class, this episode is for you. Zoë sits down with exercise physiologist and Skratch Labs founder Dr. Allen Lim to talk about the science and soul of sports nutrition.This episode covers:Why GI distress happens—and how to avoid itHow to personalize your fueling strategy (yes, even if you're not “a serious athlete”)The surprising science behind salt, sweat, and hydrationAllen's “me-search” approach to product developmentWhat it really means to get better—and why progress matters more than perfectionThe emotional side of fueling, power-to-weight myths, and how nutrition can support identity, community, and joyWe promise: this is not just a long-form ad. It's a deep, honest conversation about taking care of yourself when you're asking your body to do hard things.Want to try Skratch for free?Use code YDSAMPLE at skratchlabs.com for a free Fuel Sample Pack, including singles of their Sport Drink Mix, Super High-Carb Sport Drink Mix, Energy Bar, and Energy Chew.

Support us on Patreon!GLP-1 drugs like Ozempic and Wegovy are everywhere — from medical journals to fitness influencers. But what do they actually do, and what happens when active people use them in pursuit of performance, health, or body change?In this episode, we unpack:The science behind semaglutides: how they work and what they were designed forWhat the research actually shows about weight loss, metabolism, and long-term healthWhy these drugs can complicate training, recovery, and fueling for athletesHow weight stigma influences healthcare decisions — and who gets prescribed whatThe risks of under-fueling, muscle loss, and GI side effects in active populationsWhy we need more nuance (and more data) before calling these meds a game-changerWe also dig into the cultural conversation: how fitness spaces are responding to the rise of these drugs, and what it says about how we view bodies, performance, and health.Support the ShowYour support helps us keep Your Diet Sucks research-driven, ad-light, and accountable to our listeners — not the algorithm.Join our Patreon: patreon.com/yourdietsucksYou'll get bonus episodes, fueling guides (like our sweat test deep dive), recipes (including a purple protein smoothie), and one-on-one Q&A access.Skratch LabsScience-backed hydration and fueling, made from ingredients you can pronounce. We use the Super High-Carb Sport Drink Mix to get carbs and fluids dialed on long runs — especially when it's hot out.Get 20% off your first order at skratchlabs.com with code YOURDIETSUCKS20.Microcosm CoachingCoaching that prioritizes effort, context, and consistency. Whether you're running your first 5K or racing ultras, Microcosm offers fully individualized, human-first training.Learn more at www.microcosm-coaching.com

Support us on Patreon!In this special bonus episode, we're live at Skratch Labs in Boulder for a high-energy AMA! Zoë and Kylee tackle your biggest nutrition questions: from hydration hacks and gut-friendly teas to creatine for endurance athletes and whether IV drips are worth it before a race. Plus, budget fueling tips, travel nutrition, and why you should probably practice your aid station cup technique.Get ready for laughs, science, and some surprisingly useful metaphors (ever measured sweat loss in Chihuahuas?).

Follow us on Instagram @yourdietsuckspod!This week, Kylee and Zoë take a deep dive into ultra-processed foods: what they are, where they came from, how they're designed to light up your brain's reward systems, and what role they play in athletic nutrition. We talk about everything from cereal meant to prevent sinning to the low-fat diet craze, the war-time origins of shelf-stable food, and the engineering behind the foods that are hyper-palatable.We also get into the landmark NIH study that showed just how much processing—not just calories or macros—can influence how much we eat, how full we feel, and how our bodies respond to food. This episode is about helping you understand the systems at play, so you can make choices that support your health and performance without getting caught in fear or shame about the food you eat. Because when it comes to ultra-processed foods, context matters—especially for athletes.

This week on Your Diet Sucks, Kylee and Zoë take a hard look at health documentaries, specifically the cult classic Game Changers—aka, the boner experiment film—and other nutrition flicks that have people rethinking their entire diet for about a week. They break down why these documentaries always go full fear-mongering mode, how they cherry-pick studies to push an agenda, why they obsess over masculinity and strength, the biggest nutrition myths they keep pushing, and how to actually fact-check food and health claims so you don't get duped. Plus, Zoë does what she does best: fact-check their questionable science in real-time, rage-Google studies, and ask the real questions—like, who decided we needed a documentary about penis blood flow?Hit play, grab your popcorn (or, I don't know, a block of cheese like we did), and let's get into it.SponsorsJanji – The only running shorts we trust, period. These have been with us through countless long runs, big training days, and even 100-mile races. Five years later, they're still a go-to for comfort, performance, and pockets that actually hold stuff. Snag a pair and use code YDS10 for 10% off your next purchase at janji.com.Tailwind Nutrition – Because your recovery shake should actually work. My go-to flavors are Coffee (because duh) and Birthday Cake (because recovery should taste like a party). Get 20% off your first order with code YDS20 at tailwindnutrition.com.If you love the podcast, please leave us a review on Apple or Spotify. Five-star reviews are our favorite macronutrient.

What happens when the pressure to perform collides with the pressure to look a certain way? This week, we're tackling body image in sports and fitness—breaking down the differences between body dysmorphia, body dissatisfaction, and body dysmorphic disorder (BDD), and why athletes are especially vulnerable.From social media-fueled comparison traps (looking at you, Facetune) to toxic fitness culture and outdated coaching methods, we explore why so many athletes struggle with body image—and what actually helps. Plus, a deep dive into why traditional body positivity isn't the answer and why frameworks like body neutrality, fat liberation, and radical body acceptance are changing the conversation.

Follow us on Instagram! Your Diet Sucks is back, and today Zoë and Kylee are diving into the Wild Wild West of sports nutrition marketing—where sugar is the enemy, ketones are tactical, and somehow, gels need to be “guilt-free.”In this episode, we break down how sports nutrition marketing plays on fear, misinformation, and diet culture to sell you products that may or may not actually help you perform. We unpack why terms like “guilt-free” are designed to manipulate you (as if your fuel choices require moral absolution), how brands sneak in buzzwords like “clean” or “sugar-free” to stoke carb paranoia, and why influencer culture has turned sports nutrition into a race to see who can make the most dramatic, pseudoscientific claims.We also dig into the science—or lack thereof—behind metabolism-boosting formulas, carb-phobic electrolyte mixes, and products that promise you won't experience GI distress (bold claim, considering we've all been betrayed by a burrito at some point).Hold onto your ketones—we're debunking, demystifying, and dunking on pseudoscience.So what should you actually look for in a sports nutrition product? We got you. We break down how to separate marketing BS from real science, so you don't end up under-fueled, overcharged, or spending $5 on a single gram of carbs.Thanks to our sponsors, Janji and Microcosm Coaching!

You came here for nutrition tips and maybe some good-natured dunking on diet fads—not a deep dive into politics. But here's the thing: food and health are political. And with Robert F. Kennedy Jr. pushing his "Make America Healthy Again" (MAHA) agenda, it's impossible to ignore how his take on fitness, food, and public health is pulling people into his camp. On the surface, MAHA taps into real concerns—ultra-processed foods, chronic disease, corporate influence on health policy. But beneath the slogans, the movement leans hard on personal responsibility while offering little in the way of actual solutions. We're not here to dunk on anyone for questioning the status quo—critical thinking is good! But when it comes to making America healthy, actually, we need solutions that go beyond slogans. Thanks to our sponsors, Janji! Get 10% off your purchase with the code YDS. And Microcosm Coaching. Book your free consultation call today!

Is sugar the enemy? Or is it just misunderstood? In this episode of Your Diet Sucks Zoë and Kylee dive deep into the science and misconceptions behind sugar addiction, breaking down the science behind dopamine, deprivation, and diet culture. Join us as we cut through the BS, debunk inflammatory headlines, and reclaim the middle ground between demonizing sugar and downing 591 Sour Patch Kids (Zoë!!). If you've ever felt guilty about a cupcake or been told to fear fruit, this one's for you. Thanks to our sponsors! Janji: Gear for runners, made for adventure. Shop now with code YDS for 10% off. Microcosm Coaching: Personalized coaching for athletes of all levels. Start your journey at microcosm-coaching.com. Food isn't the enemy, but dipsh*ts on TikTok might be. Find balance, embrace nuance, and eat the damn banana.

YDS is sponsored by Janji! Use our code "YDS" for 10% off your purchase. YDS is sponsored by Microcosm Coaching. Get matched with a certified coach today! New Year, same unrealistic resolutions? Zoë and Kylee dive into the science, myths, and psychology behind habit formation—and why your January goals are destined to flop without a game plan. From ancient Babylonian promises to modern-day Quitters Day, we unpack the history of resolutions, the cognitive biases that sabotage them, and why you can't willpower your way into a better life. Spoiler: It's not about losing 20 pounds in 4 weeks or cutting out sugar forever. Learn why SMART goals aren't just a corporate buzzword and how to make resolutions that actually work (hint: be specific, not perfect). Whether you're stuck in the cult of optimization or just trying to make it to February with your sanity intact, this episode will teach you how to build habits that last longer than a TikTok trend. References: https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/ https://www.history.com/topics/holidays/new-years#ancient-new-year-s-celebrations https://www.forbes.com/sites/prudygourguechon/2019/01/01/why-you-should-ditch-depressing-new-years-resolutions-and-do-this-instead/

Join the Feisty Fueled Challenge! Sponsored by Microcosm Coaching and Fly Nutrition. Happy New Year! It's the season of crash diets and bad advice, so we're here to cut through the noise with evidence-based answers to your nutrition questions. In this episode, we're covering: How to pick the best protein powder (and why Kylee has a lot of opinions). The secret to knowing if you're eating enough without counting calories. Tips for finding the right gel without losing your mind. How to challenge bad diet advice when you hear it. Does compression therapy actually work, or is it a scam? How plant-based athletes can boost their ferritin levels. And more listener questions! Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.

Join the Feisty Fueled Challenge! Kylee and Zoë wade into the murky waters of "racing weight"—a concept that's been messing with athletes' heads since the early days of endurance sports. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes chewing gum to spit out extra grams (yes, that's a thing), the obsession with weight and performance has a long, bizarre history. We unpack the origins of this idea, critique the pseudoscience and harmful messaging it often comes with, and dig into why lighter doesn't always mean faster. Along the way, we examine why weight has become such a fixation in endurance sports and how that obsession can derail not just your performance, but your overall health. Whether you've been told you need to hit an “ideal weight” to perform your best, or you're just curious about why athletes fixate on the scale, this episode is a deep dive into why chasing racing weight can do more harm than good. Spoiler alert: You're more than your power-to-weight ratio. Tune in for the history, the science, and the many reasons you don't need a scale to measure your worth—or your speed. Plus, a surprising history lesson involving figs, bloodletting, and why we don't recommend using Horny Goat Weed to prep for your next race.

Ask Kylee and Zoë Anything! We're looking for listener questions for an "Ask Us Anything" episode in the New Year! Follow us on the 'gram. In this episode, Kylee and Zoë dive unpack the history of superfoods and why the term might have more to do with marketing than science (spoiler alert, I guess?). We debunk some popular superfood myths and examine the downsides of being hyper-reliant on any one food or ingredient when it comes to maximizing health and performance. Then, we walk through the foods with a strong base of evidence for improving athlete performance and adaptations. Plus, some spicy takes about bananas. Checkmate, atheists!

Kylee and Zoë dive deep into the culture and science of biohacking, from cold plunges to Bulletproof coffee to see why we're all obsessed with the idea that "one weird trick" can have huge results. We unpack where the idea of biohacking came from, and how it has become a major factor in many athletes, especially men's diets. We'll look at some studies that show how the trend is feeding into many men's disordered relationships with food, and ask the question: is biohacking just another way for dudes to mask disordered eating under pseudoscience?

Take Our Audience Survey! This podcast is supported by Microcosm Coaching and Fly Nutrition.  Does tracking your sleep, steps, and nutrition actually make you healthier? In this episode of Your Diet Sucks, Kylee and Zoë dive into the research on when activity trackers help and when they might hurt your health. Whether it's orthosomnia or jogging laps around the parking lot, we examine how the quest for optimization can undermine your well-being and how obsessively tracking your metrics and stats can actually lead to worse health outcomes - and even bad sex?!?

YDS is supported by Microcosm Coaching and Fly Nutrition. How influential are influencers, anyway? Studies show that the folks we interact with (or don't!) virtually on social media can have a real impact on our mental and even physical health.  From ancient Roman gladiators shilling olive oil and wine to today's #fitspo influencers shilling supplements and diet hacks, everyone has the capacity to be influenced. In this episode of Your Diet Sucks, Kylee and Zoë unpack why misinformation spreads so quickly online, who is the most susceptible to influence - and the potential harms that mindless scrolling through idealized and heavily doctored images can have on athletes. References National Research Council (US); Institute of Medicine (US); Woolf SH, Aron L, editors. U.S. Health in International Perspective: Shorter Lives, Poorer Health. Washington (DC): National Academies Press (US); 2013. 4, Public Health and Medical Care Systems. Available from: https://www.ncbi.nlm.nih.gov/books/NBK154484/ Suciu, P. (2024, June 3). History of influencer marketing predates social media by centuries – but is there enough transparency in the 21st century?. Forbes. https://www.forbes.com/sites/petersuciu/2020/12/07/history-of-influencer-marketing-predates-social-media-by-centuries--but-is-there-enough-transparency-in-the-21st-century/  Ivanka Prichard, Eliza Kavanagh, Kate E. Mulgrew, Megan S.C. Lim, Marika Tiggemann, The effect of Instagram #fitspiration images on young women's mood, body image, and exercise behaviour, Body Image, Volume 33, 2020, Pages 1-6, ISSN 1740-1445, https://doi.org/10.1016/j.bodyim.2020.02.002. (https://www.sciencedirect.com/science/article/pii/S1740144519302578) Lup K, Trub L, Rosenthal L. Instagram #instasad?: exploring associations among instagram use, depressive symptoms, negative social comparison, and strangers followed. Cyberpsychol Behav Soc Netw. 2015 May;18(5):247-52. doi: 10.1089/cyber.2014.0560. PMID: 25965859. Pilgrim, K., Bohnet-Joschko, S. Selling health and happiness how influencers communicate on Instagram about dieting and exercise: mixed methods research. BMC Public Health 19, 1054 (2019). https://doi.org/10.1186/s12889-019-7387-8 Yu Wu, Jane Harford, Jasmine Petersen, Ivanka Prichard, “Eat clean, train mean, get lean”: Body image and health behaviours of women who engage with fitspiration and clean eating imagery on Instagram, Body Image, Volume 42, 2022, Pages 25-31,ISSN 1740-1445, https://doi.org/10.1016/j.bodyim.2022.05.003. (https://www.sciencedirect.com/science/article/pii/S1740144522000821) Langin, K. (2018, March 8). Fake news spreads faster than true news on Twitter—thanks to people, not bots | science | AAAS. Science.org. https://www.science.org/content/article/fake-news-spreads-faster-true-news-twitter-thanks-people-not-bots  Tagliaferro, L. (2024, March 5). 50+ essential fitness statistics, facts and trends (2024). Future Fit. https://www.futurefit.co.uk/blog/fitness-statistics/#:~:text=Instagram%20and%20YouTube%20are%20among,326%2C863%20and%20on%20Instagram%20232%2C502. 

In this episode, Kylee and Zoë dive into the evolving conversation around Orthorexia—a term for an unhealthy obsession with healthy eating. We explore the impact of societal norms, social media, and misinformation on people's relationship with food, particularly athletes. As more people seek to "clean up" their diets, we're seeing how rigid rules and an obsession with food purity can disrupt lives. We'll unpack how Orthorexia isn't officially recognized in the DSM but still significantly impacts mental and physical health, drawing from professional insights and research. We also chat through how athletes and active folks can work towards a more balanced approach to nutrition, and avoid the pitfalls of over-restriction.  References Conviser JH, Fisher SD, McColley SA. Are children with chronic illnesses requiring dietary therapy at risk for disordered eating or eating disorders? A systematic review. Int J Eat Disord. 2018; 51: 187–213. https://doi.org/10.1002/eat.22831 Scheiber R, Diehl S, Karmasin M. Socio-cultural power of social media on orthorexia nervosa: An empirical investigation on the mediating role of thin-ideal and muscular internalization, appearance comparison, and body dissatisfaction. Appetite. 2023 Jun 1;185:106522. doi: 10.1016/j.appet.2023.106522. Epub 2023 Mar 8. PMID: 36893917. Turner PG, Lefevre CE. Instagram use is linked to increased symptoms of orthorexia nervosa. Eat Weight Disord. 2017 Jun;22(2):277-284. doi: 10.1007/s40519-017-0364-2. Epub 2017 Mar 1. PMID: 28251592; PMCID: PMC5440477. Lakritz C, Tournayre L, Ouellet M, Iceta S, Duriez P, Masetti V, Lafraire J. Sinful Foods: Measuring Implicit Associations Between Food Categories and Moral Attributes in Anorexic, Orthorexic, and Healthy Subjects. Front Nutr. 2022 Jun 13;9:884003. doi: 10.3389/fnut.2022.884003. PMID: 35769379; PMCID: PMC9234570. Mai Adnan Abdullah, Huda Mustafa Al Hourani, Buthaina Alkhatib, Prevalence of orthorexia nervosa among nutrition students and nutritionists: Pilot study, Clinical Nutrition ESPEN, Volume 40, 2020, Pages 144-148, ISSN 2405-4577, https://doi.org/10.1016/j.clnesp.2020.09.175. (https://www.sciencedirect.com/science/article/pii/S2405457720303624) Koven NS, Abry AW. The clinical basis of orthorexia nervosa: emerging perspectives. Neuropsychiatr Dis Treat. 2015 Feb 18;11:385-94. doi: 10.2147/NDT.S61665. PMID: 25733839; PMCID: PMC4340368. Michaela J. Barnett, Weston R. Dripps, Kerstin K. Blomquist, Organivore or organorexic? Examining the relationship between alternative food network engagement, disordered eating, and special diets, Appetite, Volume 105, 2016, Pages 713-720, ISSN 0195-6663, https://doi.org/10.1016/j.appet.2016.07.008. Niedzielski A, Kaźmierczak-Wojtaś N. Prevalence of Orthorexia Nervosa and Its Diagnostic Tools—A Literature Review. International Journal of Environmental Research and Public Health. 2021; 18(10):5488. https://doi.org/10.3390/ijerph18105488 Foyster M, Sultan N, Tonkovic M, Govus A, Burton-Murray H, Tuck CJ, Biesiekierski JR. Assessing the presence and motivations of orthorexia nervosa among athletes and adults with eating disorders: a cross-sectional study. Eat Weight Disord. 2023 Dec 9;28(1):101. doi: 10.1007/s40519-023-01631-7. PMID: 38070009; PMCID: PMC10710386. Foyster M, Sultan N, Tonkovic M, Govus A, Burton-Murray H, Tuck CJ, Biesiekierski JR. Assessing the presence and motivations of orthorexia nervosa among athletes and adults with eating disorders: a cross-sectional study. Eat Weight Disord. 2023 Dec 9;28(1):101. doi: 10.1007/s40519-023-01631-7. PMID: 38070009; PMCID: PMC10710386. Hafstad, S.M., Bauer, J., Harris, A. et al. The prevalence of orthorexia in exercising populations: a systematic review and meta-analysis. J Eat Disord 11, 15 (2023). https://doi.org/10.1186/s40337-023-00739-6

Kylee and Zoë dive into the Wild West of supplementation for athletes. We unpack the history of how athletes have been trying to gain an edge since the very first Olympics (with figs!) and how a lack of regulation makes it tough to know what substances are backed by evidence and what supplements belong in a gas station bathroom. We discuss what athletes should know about contamination and competition and what questions everyone should ask themselves if they're considering taking a supplement. Plus - the many uses of Horny Goat Weed!

If you or someone you know is struggling with an eating disorder, help is available. Reach out here.  At least 30 million Americans have an eating disorder, but only 1 in 10 people gets the treatment they need. Why? Kylee and Zoë debunk common myths about eating disorders, from who they affect to how they're treated. We dive into the history of eating disorders and how common misbeliefs about mental illness shape their treatment today. We examine how weight stigma impacts treatment and why so many EDs are considered “atypical.” Then, we offer some practical solutions for fixing a f*cked-up system by debunking common misconceptions.  REFERENCES: Kazdin, C. (2023). What's eating us. St Martin's Press.  Dell'Osso L, Abelli M, Carpita B, Pini S, Castellini G, Carmassi C, Ricca V. Historical evolution of the concept of anorexia nervosa and relationships with orthorexia nervosa, autism, and obsessive-compulsive spectrum. Neuropsychiatr Dis Treat. 2016 Jul 7;12:1651-60. doi: 10.2147/NDT.S108912. PMID: 27462158; PMCID: PMC4939998. Niedzielski A, Kaźmierczak N, Grzybowski A. Sir William Withey Gull (1816-1890). J Neurol. 2017 Feb;264(2):419-420. doi: 10.1007/s00415-016-8250-9. Epub 2016 Aug 8. PMID: 27502084; PMCID: PMC5306080. Harrop EN, Hutcheson R, Harner V, Mensinger JL, Lindhorst T. "You Don't Look Anorexic": Atypical anorexia patient experiences of weight stigma in medical care. Body Image. 2023 Sep;46:48-61. doi: 10.1016/j.bodyim.2023.04.008. Epub 2023 May 24. PMID: 37236121; PMCID: PMC10524894. Beaumont, P. J. V. (1994). Diagnoses of Eating Disorder or Dieting Disorders: What may We Learn from Past Mistakes? International Journal of Eating Disorders, 16(4). Beres, D. (2024, February 27). Eating disorders in men and boys aren't rare, but they may be harder to diagnose. Teen Vogue. https://www.teenvogue.com/story/eating-disorders-in-men Eating disorder statistics. National Eating Disorders Association. (2024, April 30). https://www.nationaleatingdisorders.org/statistics/ Guest, Lawson, N., Burak, E. W., Kaneb, N., & Mondestin, T. (2023, November 2). New federal rules seek to strengthen mental health parity. Center For Children and Families. https://ccf.georgetown.edu/2023/11/02/new-federal-rules-seek-to-strengthen-mental-health-parity/ Heiden-Rootes, K., Linsenmeyer, W., Levine, S., Oliveras, M., & Joseph, M. (2023). A scoping review of research literature on eating and body image for transgender and nonbinary youth. Journal of Eating Disorders, 11(1). https://doi.org/10.1186/s40337-023-00853-5 The Mental Health Parity and Addiction Equity Act (MHPAEA). CMS.gov. (n.d.). https://www.cms.gov/marketplace/private-health-insurance/mental-health-parity-addiction-equity Ramaswamy, N., & Ramaswamy, N. (2023, July 1). Overreliance on BMI and delayed care for patients with higher BMI and disordered eating. Journal of Ethics | American Medical Association. https://journalofethics.ama-assn.org/article/overreliance-bmi-and-delayed-care-patients-higher-bmi-and-disordered-eating/2023-07 Why BMI is a flawed health standard, especially for people of color. (n.d.). https://www.washingtonpost.com/lifestyle/wellness/healthy-bmi-obesity-race-/2021/05/04/655390f0-ad0d-11eb-acd3-24b44a57093a_story.html

Kylee and Zoë take a magic school bus ride into the microbiome! We go back (waaay back) into the origins of the human microbiome and examine the research on how gut biota affects and interplays with athletic performance. Put your gloves on, because we're digging into Zoë's microbiome to get to know her on a very, very intimate level (the microbial level!). We also discuss common and uncommon causes of GI distress and what athletes can do to support their gut health (spoiler alert: you probably don't need all that kombucha). Yong, E. (2018). I contain multitudes: The microbes within US and a grander view of life. Ecco, an imprint of HarperCollinsPublishers.  Mohr, A.E., Jäger, R., Carpenter, K.C. et al. The athletic gut microbiota. J Int Soc Sports Nutr 17, 24 (2020). https://doi.org/10.1186/s12970-020-00353-w Bressa, C., Bailén-Andrino, M., Pérez-Santiago, J., González-Soltero, R., Pérez, M., Montalvo-Lominchar, M. G., Maté-Muñoz, J. L., Domínguez, R., Moreno, D., & Larrosa, M. (2017). Differences in gut microbiota profile between women with active lifestyle and sedentary women. PLOS ONE, 12(2). https://doi.org/10.1371/journal.pone.0171352  Clarke SF, Murphy EF, O'Sullivan O, et alExercise and associated dietary extremes impact on gut microbial diversityGut 2014;63:1913-1920. Estaki, M., Pither, J., Baumeister, P. et al. Cardiorespiratory fitness as a predictor of intestinal microbial diversity and distinct metagenomic functions. Microbiome 4, 42 (2016). https://doi.org/10.1186/s40168-016-0189-7 Jang, LG., Choi, G., Kim, SW. et al. The combination of sport and sport-specific diet is associated with characteristics of gut microbiota: an observational study. J Int Soc Sports Nutr 16, 21 (2019). https://doi.org/10.1186/s12970-019-0290-y Petersen, L.M., Bautista, E.J., Nguyen, H. et al. Community characteristics of the gut microbiomes of competitive cyclists. Microbiome 5, 98 (2017). https://doi.org/10.1186/s40168-017-0320-4 Flint, H. J., Scott, K. P., Duncan, S. H., Louis, P., & Forano, E. (2012). Microbial degradation of complex carbohydrates in the gut. Gut Microbes, 3(4), 289–306. https://doi.org/10.4161/gmic.19897 Scheiman J, Luber JM, Chavkin TA, MacDonald T, Tung A, Pham LD, Wibowo MC, Wurth RC, Punthambaker S, Tierney BT, Yang Z, Hattab MW, Avila-Pacheco J, Clish CB, Lessard S, Church GM, Kostic AD. Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism. Nat Med. 2019 Jul;25(7):1104-1109. doi: 10.1038/s41591-019-0485-4. Epub 2019 Jun 24. PMID: 31235964; PMCID: PMC7368972. Marttinen, Maija, Reeta Ala-Jaakkola, Arja Laitila, and Markus J. Lehtinen. 2020. "Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals" Nutrients 12, no. 10: 2936. https://doi.org/10.3390/nu12102936

Zoë and Kylee break down why diets feel so...culty lately. From Paleo bros to Keto fanatics, we dive into why people are drawn to rigid ways of eating, and how to know if you just might be in a diet cult yourself!

In this episode, Kylee and Zoë explore the complicated history that humans have with alcohol and athletics. We dive into the deep past (shoutout to our simian ancestors!) and see why scientists think humans developed a taste for something that seems counterproductive to passing on our genes (looking at you, Smirnoff blue raspberry). We try to parse out why alcohol is so closely tied to endurance sports and take a deep dive into what the research says about this substance (spoiler alert: three shots of whiskey do NOT make you better at running on a treadmill.) References: Slingerland, E. (2022). Drunk: How we sipped, danced, and stumbled our way to civilization. Little, Brown Spark. Popovic, Dejana; Damjanovic, Svetozar S.; Plecas-Solarovic, Bosiljka; Pešić, Vesna; Stojiljkovic, Stanimir; Banovic, Marko; Ristic, Arsen; Mantegazza, Valentina; Agostoni, Piergiuseppe. Exercise capacity is not impaired after acute alcohol ingestion: a pilot study. Journal of Cardiovascular Medicine 17(12):p 896-901, December 2016. | DOI: 10.2459/JCM.0000000000000151  The prohibited list. World Anti Doping Agency. (2024, January 1). https://www.wada-ama.org/en/prohibited-list  The scientific history of why Humans love drinking booze. (n.d.-a). https://www.esquire.com/entertainment/books/a47449/alcohol-science-history-vice-evans/  U.S. Department of Health and Human Services. (n.d.). Major depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/major-depression   Prentice, C., Stannard, S. R., & Barnes, M. J. (2015). Effects of heavy episodic drinking on physical performance in club level rugby union players. Journal of science and medicine in sport, 18(3), 268–271. https://doi.org/10.1016/j.jsams.2014.04.009  Castaldo L, Narváez A, Izzo L, Graziani G, Gaspari A, Minno GD, Ritieni A. Red Wine Consumption and Cardiovascular Health. Molecules. 2019 Oct 8;24(19):3626. doi: 10.3390/molecules24193626. PMID: 31597344; PMCID: PMC6804046. Ragland G. (1990). Electrolyte abnormalities in the alcoholic patient. Emergency medicine clinics of North America, 8(4), 761–773.  https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm  Nam, Y. S., Lee, G., Yun, J. M., & Cho, B. (2018). Testosterone Replacement, Muscle Strength, and Physical Function. The world journal of men's health, 36(2), 110–122. https://doi.org/10.5534/wjmh.182001 Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance?. Sports medicine (Auckland, N.Z.), 37(10), 907–921. https://doi.org/10.2165/00007256-200737100-00006  Sullivan, E. V., Harris, R. A., & Pfefferbaum, A. (2010). Alcohol's effects on brain and behavior. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 33(1-2), 127–143.  National Institute on Alcohol Abuse and Alcoholism. (2022). Alcohol and the Brain: an Overview | National Institute on Alcohol Abuse and Alcoholism (NIAAA). Www.niaaa.nih.gov. https://www.niaaa.nih.gov/publications/alcohol-and-brain-overview  Stein, M. D., & Friedmann, P. D. (2005). Disturbed sleep and its relationship to alcohol use. Substance abuse, 26(1), 1–13. https://doi.org/10.1300/j465v26n01_01 Shirreffs, S. M., & Maughan, R. J. (2006). The effect of alcohol on athletic performance. Current sports medicine reports, 5(4), 192–196. https://doi.org/10.1097/01.csmr.0000306506.55858.e5 Onate J. (2019). Depression in Ultra-endurance Athletes, A Review and Recommendations. Sports medicine and arthroscopy review, 27(1), 31–34. https://doi.org/10.1097/JSA.0000000000000233

Would you run 100 miles with zero calories? Should you? In episode two, we break down the history - and the science - of fasting. We dive into why athletes seem drawn to a mentality of doing more with less fuel and the potential benefits of fasting compared with the downsides. Melin A, Tornberg ÅB, Skouby S, Møller SS, Sundgot-Borgen J, Faber J, Sidelmann JJ, Aziz M, Sjödin A. Energy availability and the female athlete triad in elite endurance athletes. Scand J Med Sci Sports. 2015 Oct;25(5):610-22. doi: 10.1111/sms.12261. Epub 2014 May 30.  Fensham NC, Heikura IA, McKay AKA, Tee N, Ackerman KE, Burke LM. Short-Term Carbohydrate Restriction Impairs Bone Formation at Rest and During Prolonged Exercise to a Greater Degree than Low Energy Availability. J Bone Miner Res. 2022 Oct;37(10):1915-1925. doi: 10.1002/jbmr.4658. Epub 2022 Aug 10. Vilaça-Alves J, Muller F, Rosa C, Payan-Carreira R, Lund R, Matos F, Garrido N, Saavedra FJ, Machado Reis V. Cardiorespiratory, enzymatic and hormonal responses during and after walking while fasting. PLoS One. 2018 Mar 1;13(3):e0193702. doi: 10.1371/journal.pone.0193702. PMID: 29494664; PMCID: PMC5833199. Roche, D. (2021, June 11). Fasted training may have long-term risks, especially for female athletes. Trail Runner Magazine. https://www.trailrunnermag.com/training/trail-tips-training/fasted-training-may-have-long-term-risks-especially-for-female-athletes/ Oakes, John. The Fast: The History, Science, Philosophy, and Promise of Doing Without. United States, Avid Reader Press / Simon & Schuster, 2024. The works of Benjamin Franklin, Vol. xi letters and MISC. writings 1784-1788: Online library of liberty. The Works of Benjamin Franklin, Vol. XI Letters and Misc. Writings 1784-1788 | Online Library of Liberty. (n.d.). https://oll.libertyfund.org/titles/franklin-the-works-of-benjamin-franklin-vol-xi-letters-and-misc-writings-1784-1788 Sandip T Gaikwad, "Apprehending Concept, Canons and Types of Fasting in Buddhism", International Journal of Innovative Research and Creative Technology vol. 2, issue 4, pp. 164–168. 2017.

Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they're endlesslessly fascinated with food. In this episode, we ask why athletes seem so prone to diet bullsh*t and pseudoscience. We discuss how social media has hastened the spread of pseudoscience and why “experts” tend to overstate their experience. We conclude with a discussion of Bullsh*t Red Flags to help you identify diet nonsense in the wild.  References: Melin A., Tornberg Å.B., Skouby S., Møller S.S., Sundgot-Borgen J., Faber J., Sidelmann J.J., Aziz M., Sjödin A. Energy availability and the female athlete triad in elite endurance athletes. Scand. J. Med. Sci. Sports. 2015;25:610–622. doi: 10.1111/sms.12261 Ashwanden, C. (2018, January 3). Tom Brady is drowning in his own pseudoscience. FiveThirtyEight. https://fivethirtyeight.com/features/tom-brady-is-drowning-in-his-own-junk-science-advice/  Fitzgerald, M. (2015). Diet cults: The surprising fallacy at the core of nutrition fads and a guide to healthy eating for the rest of Us. Pegasus Books.  Lacke, S. (2023, April 10). The fight against pseudoscience, bad training advice, and bullsh*t. Triathlete. https://www.triathlete.com/culture/the-fight-against-pseudoscience-and-bad-training-advice-in-endurance-sports/  Bailey RP, Madigan DJ, Cope E, Nicholls AR. The Prevalence of Pseudoscientific Ideas and Neuromyths Among Sports Coaches. Front Psychol. 2018 May 2;9:641. doi: 10.3389/fpsyg.2018.00641. PMID: 29770115; PMCID: PMC5941987. Powell, M. (2022, November 10). Is sport a breeding ground for pseudoscience?. Skeptical Inquirer. https://skepticalinquirer.org/exclusive/is-sport-a-breeding-ground-for-pseudoscience/  Tiller NB, Sullivan JP, Ekkekakis P. Baseless Claims and Pseudoscience in Health and Wellness: A Call to Action for the Sports, Exercise, and Nutrition-Science Community. Sports Med. 2023 Jan;53(1):1-5. doi: 10.1007/s40279-022-01702-2. Epub 2022 Jun 10. PMID: 35687251.Chrzan, J., & Cargill, K. (2022). Anxious eaters: Why we fall for fad diets. Columbia University Press.

Why do athletes seem so prone to falling for diet bullsh*t and pseudoscience? Check out this sneak peek of Your Diet Sucks Episode 1 for a deep dive into what makes this specific population particularly susceptible to misinformation and bad decisions.

Introducing Your Diet Sucks: A podcast about how we can unf*ck food. Registered dietitian nutritionist Kylee Van Horn and Journalist Zoë Rom are teaming up to demystify the science and dive into the cultural stories that make it so damn hard to just eat food. Episodes 1&2 drop July 24.