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

Macabolic Podcast

Ep. 79. Dr Zoya Huschtscha. Nutrition & training around the menstrual cycle & more.

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_

Ep 78. Alicia Edge - The dark side of Calorie tracking, disordered eating & RED-S.

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_

Ep 77. Alan Flanagan - clearing confusion around ‘good’ v ‘bad’ fats.

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 76. Flexible dieting OG, Denver Steyn

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.

Ep 75. Finding motivation for diet longevity - Shannon Beer

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.

Ep 74. Legal non-tracking weight loss strategies for PT’s w Alex Thomas.

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_

Ep 73. Why a 'whole food obsession' is making you a worse athlete

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_

Ep 72. Naturally Nina's journey of eating disorders, food obsession & more.

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_

Ep 71. Big v small Calorie deficit & weight regain risk

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.

Ep 70. Moving away from Calorie tracking - a step by step blueprint

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

Ep 69. Phil Smith - real-world nutrition wisdom

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 68. What should vegan athletes eat?

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_ 

Ep 67 - Australia's best nutrition plan? w/ @thebodybuildingdietitians

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_

Ep 66. Non tracking muscle growth nutrition w Will Crozier

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_

Ep 65. RED-Sport or RED-'Everyone'? w The Sports Dietitian

This podcast is dedicated to helping those trying toenchance their life through nutrition, by providing information that cuts through the noise and 'big words' of the health, nutrition and fitness industry. Shorter episodes addressing relevant, real-world actionable topics relating to training and nutrition.

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Macabolic Podcast

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