Your Diet Sucks

Check out YDS Merch!Join us on Patreon!Why is everything suddenly protein? From protein cereal to protein chips to protein water (??), it feels like the world has gone macro-mad. In this episode, Zoë and Kylee dig into the science, history, and cultural obsession behind the most overhyped, but still important, nutrient on the label: protein.Thanks to our partners:Tailwind Nutrition - use code YDS20 for 20% off!Microcosm Coaching - get matched with a coach today!Janji - use code YDS10 for 10% off. We break down:How much protein you actually need (especially if you're an endurance athlete)Why protein powder might be helpful—or a waste of moneyWhat makes a good protein supplement (and how to avoid the ones full of heavy metals)The environmental and digestive cost of high-protein dietsHow diet culture, aging fear-mongering, and gendered marketing shape the protein conversationWhy more isn’t always better—and why fiber and carbs matter tooIf you’ve ever wondered whether your recovery smoothie is necessary or if you're somehow failing by not eating 200 grams of protein a day, this one’s for you.

Support YDS on Patreon!⁠Get a FREE Skratch Labs sample pack on us!Are ketone supplements the next big thing in sports performance, or just overpriced hype that tastes like jet fuel? In this episode of Your Diet Sucks, Zoë and Kylee break down the science behind exogenous ketones, including what they are, how they work, and whether they actually improve endurance, recovery, or brain function.We explore the difference between ketone esters, salts, and precursors like Ketone IQ, plus the wild backstory—from epilepsy treatments to DARPA’s “Metabolic Dominance” program to the Tour de France. You'll learn what the research says about using ketones for weight loss, blood sugar control, and athletic performance, and why most runners probably don’t need them.Thanks to our episode sponsors: Skratch Labs, for science-backed hydration and fueling.Microcosm Coaching, where effort-based training helps athletes thrive. Get a free consultation with a coach here!And Janji, makers of sustainable, high-performance running gear built for adventure. Use code YDS for 10%!🎧 Tune in now to learn what ketones actually do, and what they definitely don’t.

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💥 Shoutout to our sponsors!Fuel smarter with Skratch Labs. Use code YDSAMPLE at skratchlabs.com for a FREE customizable sample pack—on us!Look good while you age gracefully with Janji. Get 10% off at janji.com with code YDS.Eat food. Move often. Be skeptical of tech bros. Let’s go. References Ravussin, E., Redman, L. M., Rochon, J., Das, S. K., Fontana, L., Kraus, W. E., ... & CALERIE Study Group. (2015).A 2-year randomized controlled trial of human caloric restriction: Feasibility and effects on predictors of health span and longevity. The Journals of Gerontology: Series A, 70(9), 1097–1104. https://doi.org/10.1093/gerona/glv057de Cabo, R., & Mattson, M. P. (2019).Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136Longo, V. D., & Panda, S. (2016).Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059. https://doi.org/10.1016/j.cmet.2016.06.001Wilhelmi de Toledo, F., Grundler, F., Bergouignan, A., Drinda, S., & Michalsen, A. (2019).Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1,422 subjects. PLOS ONE, 14(1), e0209353. https://doi.org/10.1371/journal.pone.0209353Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013).Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303Chrysohoou, C., Panagiotakos, D. B., Pitsavos, C., Das, U. N., & Stefanadis, C. (2004).Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults. Journal of the American College of Cardiology, 44(1), 152–158. https://doi.org/10.1016/j.jacc.2004.03.039Orlich, M. J., Singh, P. N., Sabaté, J., Jaceldo-Siegl, K., Fan, J., Knutsen, S., ... & Fraser, G. E. (2013).Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Internal Medicine, 173(13), 1230–1238. https://doi.org/10.1001/jamainternmed.2013.6473Levine, M. E., Suarez, J. A., Brandhorst, S., Balasubramanian, P., Cheng, C. W., Madia, F., ... & Longo, V. D. (2014).Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metabolism, 19(3), 407–417. https://doi.org/10.1016/j.cmet.2014.02.006Umberson, D., & Montez, J. K. (2010).Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1_suppl), S54–S66. https://doi.org/10.1177/0022146510383501

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.💥 It’s only $3/month to join—and you’ll get:Monthly bonus episodes like this oneDirect access to Kylee for your nutrition questionsWeekly blog postsRecipes, stickers, and yes, friendship bracelets 💅Supporting us on Patreon helps keep Your Diet Sucks going—and helps keep nutrition advice honest, evidence-based, and fun.

Dive into the fascinating world of blood sugar management for athletes! Discover why fluctuations are normal and the truth about Continuous Glucose Monitors. The hosts debunk myths about carbs and emphasize balance over restriction in your diet. Hear hilarious stories about the history of diabetes and what your oatmeal might be hiding. Plus, they explore the impacts of stress and sleep on blood sugar levels, reminding us that personalized nutrition is key—sometimes, your body knows better than the data!

Is organic food really worth the hype? The hosts dive into the science behind organic vs. conventional food, exploring nutrition claims, pesticide exposure, and health impacts. They tackle myths about organic labeling, the economic challenges of organic farming, and the environmental implications. Listeners discover surprising truths about the Dirty Dozen and why organic strawberries may cost $19. Ultimately, the discussion encourages making informed food choices for both health and budget.

In this insightful conversation, Allen Lim, an exercise physiologist and the founder of Skratch Labs, shares his expertise on sports nutrition and hydration. He discusses the complexities of sodium and sweat, emphasizing personalized fueling strategies for athletes of all levels. Lim also reveals how emotional well-being ties into nutrition choices and performance. With anecdotes from his journey, he challenges diet culture and encourages a focus on progress over perfection, making this a must-listen for any athlete or fitness enthusiast.

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?).💥 Save 20% at Skratch Labs with code YOURDIETSUCKS20 at SkratchLabs.com.