Macabolic Podcast

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_

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.

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

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 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_ 

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_

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_

'Nutrition nerdery' is exciting. But in the real world working with real people, applying basic nutrition theory to achieve consistent adherence is by far the biggest challenge I face as a practitioner.    My guest on episode 64 is Dr Gary Mendoza. He's the man who really exposed me to the psychological considerations and theory behind long-lasting weight loss nutrition interventions.    While a good chunk of this theory isn't anything new, I think the way Gary is applying it, could be the next big piece of the obesity puzzle and a bit of a silver bullet in long term diet success.    Find out more about Gary and his behaviors change workshops by visiting his website linked below.  https://sofcltd.com/

Savina Rego is a dietitian based in Perth, who specialises in clinical nutrition, in particular diabetes. She has a laundry list of admirable clinical experiences, and a large Instagram following to boot. Savina is the expert when it comes to helpful, basic, actionable food related content and has created some fantastic example days of eating for her followers lately. 

 

This prompted the idea to have Savina on the Macabolic Podcast to discuss how we can construct a basic meal and day of eating that ‘ticks the boxes’. What to focus on and include liberally, what to include sparingly, as well as a few rants on diet desserts, ‘protein popcorn’ and how important it is to consider context. 

 

I’m absolutely thrilled to have Savina on, so please enjoy this episode. 

 

You can follow Savina on Instagram @thesavvydietitian

EP 62. SETTING THE ‘RIGHT GOALS’, & HABIT FORMATION. 

In episode 62 of the Macbolic Podcast I was lucky enough to be joined by founder of @fortitudenutritioncoaching Josh Smith and online coach heavy weight Dalton Franke to discuss 2 topics in nutrition that are rapidly gaining attention and sure to become the next ‘nutrition in thing’ to chat about. 

Have a listen to find out why and how setting appropriate goals based on inner values is vital in creating a feasible and effective diet strategy that you can stick to. 

Learn how habit formation can finally allow you to maintain any fat loss results you achieve through a dedicated fat loss dieting phase. 

Thanks for listening. 

Mac

Follow us all on Instagram

@fortitudenutritioncoaching

@daltonfranke

@mackenziebaker_