Dietitian Tyler Brooks interviews ISN sports nutritionist and bodybuilding prep coach Dan Yates to unpack all things reverse dieting. Tyler and Dan discuss how to safely and successfully navigate returning to maintenance post-competition.

(0:00) - Background on Dan (4:48) - What is the Post-Comp Reverse Diet? (7:54) - Metabolic Adaptation During Extended Dieting (11:49) - The Theory Behind Reverse Dieting (14:44) - Example Scenario of Reverse Dieting (20:17) - Macronutrient Targets (22:32) - Practical Applications of Recovery Dieting (26:16) - The Role of GLP-1 Drugs (30:45) - Training Changes for Reverse Dieting (34:35) - Managing the Post-Show Rebound (40:45) - Managing Recovery Diets For Men vs Women (42:17) - Markers for Recovery (45:36) - The Importance of Routine Post-Show (50:13) - Final Recommendations for Prep and Recovery

@insightswithidealnutrition Tyler Brooks @lift_dietetics

Dietitian Tyler Brooks discusses the intricacies of carb loading, exploring the physiological and psychological benefits; which types of athletes can benefit; and practical guidelines for implementation.

(1:57) - What Is Carb Loading? (3:54) - Additional Benefits of Carb Loading (5:11) - What Type of Athletes Can Benefit? (10:17) - Benefits Outside of Endurance Sports (15:30) - Psychological Benefits of Carb Loading (19:41) - How to Carb Load: Carbohydrate Targets (23:28) - Types of Carbohydrate Foods (29:33) - The "Don'ts" of Carb Loading

Tyler Brooks @lift_dietetics @insightswithidealnutrition

Eating Disorder Credentialed dietitian Sophie Rindfleish and dietitian Tyler Brooks share insights into disordered eating, including: foundational treatment frameworks; the intersection of disordered eating in sports; red flags to watch out for; and practical strategies for recovery.

(1:41) - Background on Sophie (6:57) - The RAVES Model & General Approaches to Treatment (12:29) - The Role of Social & Psychological Support (19:44) - Navigating Disordered Eating in Sports (26:02) - Red Flags for Disordered Eating (31:19) - Cultivating Your Social Media Feed (36:54) - The Journey to Intuitive Eating (47:40) - The (Viral) 5 Blocks of Chocolate Method (52:16) - Where to Find Sophie

@insightswithidealnutrition Tyler Brooks: @lift_dietetics Sophie Rindfleish: @healthybodhealthymind

Dietitian Tyler Brooks gives some (mostly) rapid-fire answers to recent nutrition questions, exploring the nuance behind calories and macros, certain supplements, processed foods before training and more!

(0:36) - Why Don't You Provide Calories & Macros? (5:04) - Why Don't I Feel Any Different After Taking Creatine? (7:21) - Why Do Dietitians Recommend Highly Processed Foods Before Training? (9:17) - If You Could Only Take One Supplement for the Rest of Your Life, What Would It Be? (10:56) - What is HDL vs LDL Cholesterol and Can I Improve Them Through Diet? (17:22) - Is 1,600 Calories Too Low for Dieting? (20:34) - Should I Spend Time at Maintenance After Finishing a Cut/Bulk Cycle? (23:39) - What Supplements Should I Be Taking for Triathlon?

@insightswithidealnutrition Tyler Brooks: @lift_dietetics

Dietitian and powerlifter Tyler Brooks continues last week's discussion of the optimal healthy bulking phase, exploring the final two pillars: training considerations and time frames for bulking; and how to monitor progress alongside overall health metrics. Don't forget to check out the previous episode for a deep dive on the first two pillars!

(1:55) - Pillar 3: Training & Time Frames

(2:42) - Recommendations for Training

(3:38) - Expected Rate of Muscle Gain

(7:25) - Training Experience & Corresponding Rates for Potential Muscle Gain

(9:18) - Balancing Fat Gain and Muscle Gain

(11:05) - Tracking Progress

(14:53) - Maximum Ceiling for Total Muscle Gain

(17:05) - Minimum Time Frame for Bulking

(18:36) - The Role of Cardio in a Bulk

(26:30) - Pillar 4: Health & Progress Monitoring

(26:55) - Body Composition Checkpoints

(30:37) - The Mini Cut

(32:54) - Key Takeaways: Checklist for the Perfect Bulk

Tyler Brooks: @lift_dietetics

@insightswithidealnutrition

Dietitian and competitive powerlifter Tyler Brooks breaks down how to implement the perfect bulk phase, to maximise muscle gain while maintaining health. Tyler discusses the first two of four main pillars: the initial health assessment, and advanced nutritional strategies to maximise muscle and prevent fat gain. Stay tuned for part two to explore long-term health monitoring, timelines for bulking and training considerations.

(0:00) - The Theoretical Perfect Bulk

(1:44) - The Four Pillars for the Perfect Bulk

(3:49) - Pillar 1: The Pre-Bulk Audit

(4:51) - Body Fat Percentage & Readiness for a Bulk

(13:19) - Other Baseline DEXA Markers

(16:46) - Baseline Blood Test Markers

(18:44) - Timelines for Muscle Growth

(21:34) - Pillar 2: Advanced Nutritional Strategies

(23:34) - Optimising Protein Intake

(30:45) - The Role of Carbohydrates in Muscle Growth

(34:54) - The Impact of Fats in a Calorie Surplus

Tyler Brooks: @lift_dietetics

@insightswithidealnutrition

Dietitian Tyler Brooks and Physiotherapist Sam Meaney discuss the critical intersection of nutrition and physiotherapy in managing and recovering from injuries.

(0:00) - Introduction & Background on Sam

(2:35) - Working with Clinical vs Performance Clients

(5:41) - Body Weight and Joint Health

(10:38) - The Role of Nutrition in Injury Treatment

(14:38) - Collagen and Vitamin C

(21:57) - Anti-Inflammatory Medications

(28:25) - Cortisone Injections

(33:54) - Sam's Interest Areas in Physiotherapy

(37:11) - Exercise Physiology vs Physiotherapy

(40:55) - BPC 157 for Injury Healing

(44:17) - Performance Enhancements and Technological Advances in Sport

(51:27) - Omega 3 and Calcium for Healing and Recovery

(57:51) - Protein: Is There a Ceiling for Safe and Effective Intake?

(1:03:31) - The Criticsl Role of Sleep

(1:12:11) - Mirror Learning for Injury Rehabilitation

(1:14:32) - Where You Can Find Sam

Tyler Brooks: @lift_dietetics

Sam Meaney: @samphysioperformance & @ideal_physio_and_performance

Dietitians Tyler & Bella explore endurance sports and triathlons, diving into the importance of fuelling well, foundational nutrition strategies, signs of underfuelling, specifics to support performance, how to train your gut, carb loading for races and key supplements to consider. As a triathlete herself, Bella shares unique insights to the logistics, challenges and benefits of optimising nutrition for endurance athletes.

(0:00) - Introduction & Background on Bella

(3:40) - Different Triathlon Lengths & Events

(8:17) - How Dietetics has Influenced Bella as an Athlete

(11:19) - Foundations of Nutrition for Endurance Training

(13:35) - Red Flags for Underfuelling

(15:52) - Nutrition Strategies for Endurance Performance

(20:29) - Nutrition for Exercise Performance vs General Health

(23:35) - Training Your Gut Before and During Training

(29:31) - Carbohydrates Types for Optimal Digestion

(31:14) - Practicing Nutrition Strategies in Training

(35:28) - Carb Loading for Race Performance

(43:12) - How Being an Athlete & Practitioner Helps Bella Understand the Athlete Experience

(45:24) - Bella's Favourite Race Experience

(47:06) - Supplements for Endurance Performance

(52:58) - Navigating Relative Energy Deficiency in Sport (RED-S) & Is Leaner Really Better?

(58:21) - Biggest Nutrition Myths About Triathlons

(59:46) - Budget-Friendly Nutrient-Dense Foods

(1:01:36) - Bella's Next Goals as a Dietitian and Athlete

(1:03:28) - How to Connect with Bella

Tyler Brooks: @lift_dietetics

Bella Murdoch: @enrichnutrition

Dietitian, Tyler Brooks, dives into the controversial topic of high fructose corn syrup, examining how it's metabolised, how it differs from other sugars, its potential health effects, and whether it truly deserves more concern than other sweeteners.

(0:00) - Introduction

(1:42) - Understanding High Fructose Corn Syrup

(5:58) - HFCS vs Sugar

(10:51) - Metabolism of Glucose vs Fructose

(21:15) - The Impact of Excessive Fructose Consumption on the Liver

(29:09) - Hunger and Insulin Resistance

(36:01) - Practical Takeaways & Recommendations

Tyler Brooks: @lift_dietetics

Sports Dietitian, Tyler Brooks, goes into part two of the workout nutrition series, where he deep dives into the performance-enhancing supplements.

(0:00) - Background

(2:39) - Vasodilators: Beetroot Juice

(7:50) - Citrulline Malate

(13:14) - Caffeine

(29:55) - Collagen

(39:18) - Protein Powders

(42:44) - Hydroxy Methylbutyrate (HMB)

Tyler Brooks: @lift_dietetics