Macabolic Podcast

Ep 61 - ‘Calorie cycling/waving’ strategies w/ Team FNC

Transitioning between periods of low and high Calories with in a day or week, to ‘make room’ for indulgences and social meals is a fantastic strategy to help make Calorie-conscious eating more enjoyable, and feasible whilst not impacting goal progression. However, there are some potential risks that need to be considered when contemplating if these sorts of compensatory diet methods might work well for you. The risk of taking things too far and developing a ‘binge-restrict-cycle’ is real and not to be ignored. 

In episode 61 of the Macabolic Podcast I was joined by Josh and Ryan my colleagues at FNC to discuss the pros, the cons, what to look out for and how to approach these ‘Calorie waving or cycling” strategies in a safe, logical, and positive way without creating needless stress. 

Follow FNC on Instagram: @fortitudenutritioncoaching

Follow me on Instagram; @mackenziebaker_

After episode 58 of the Macabolic Podcast recounting and reflecting on my experience and recommendations in nutrition education. Some points of confusion and error on my behalf needed correction. Rather than just correcting a few points in isolation, I figured it would be easier to just get Alex Thomas, the president of Sports Nutrition Australia to shed some clarity on all this nutrition education confusion. We cover legitimacy, scope of practice, insurance, accreditation across all levels of education from 3 day seminars, and ‘hobby courses’ to the SNA pathway (cert, graduate diploma, and MSc) through to the ‘god-tier’ of sports dietitians. 

 

If you want to know where certain courses you’ve seen advertised or popularised on social media stand, this episode is for you.

EP 59. AIDAN MUIR (APD) 

In episode 59 of the Macabolic Podcast I was lucky enough to be joined by Aidan ‘the dietitian’ Muir to discuss his experience studying dietetics and his journey moving into private practice.

Aidan shares his past career and business wins, as well as his changing career aspirations and intentions. We discuss the pros and cons of being a dietitian and where the nutrition space could potentially be improved to help nutrition professionals provide maximal value to the people they help. 

Every journey has a great story behind it. This one is worth listening. Follow Aidan on Instagram @aidan_the_dietitian

“Hey, Mac, what do you think about (insert nutrition certification thing here), what should I do”. It is a question I get very often. 

 

I’ve now done a bunch of courses and certifications, and I get asked for advice on a regular basis. This episode is basically me running through my experience-based opinion, what I wish I did differently and what advice I have for anyone who's potentially interested in getting into the nutrition space. 

 

If I knew I’d be a full-time nutrition professional 3 years ago, who is now seeking the highest nutrition qualification I would have just gone straight to uni. But at the time I wasn’t sure, I’d only just finished an unrelated degree and I had (and still have) no interest in clinical nutrition. I just wanted to help people lose weight and develop healthy habits which meant 40k+ and 4 years+ doing dietetics seemed like a pointless idea. 

 

For me, my nutrition education was a slow build-up and accumulation of things finishing with a graduate diploma in sports nutrition. Finally, now have I decided to bite the bullet, fork out the $$ and apply for dietetics. 

 

While I wish I went to uni in the first place, in hindsight I feel like the accumulation of everything I’ve done has given me a unique perspective in the real world that's bolstered by doing this job, working ‘in the trenches’ this entire time. 

 

So yeh, this is my experience-based opinion and a chance for me to reflect on my decisions and what I would change if I could go back in time.

Link to full blog post below:

https://www.macabolic.com.au/blog/2020/4/2/7-tips-to-keep-in-control-of-your-nutrition-during-covid-19

While a lack of social interaction, drinking and dining out eliminates a major Calorie conscious healthy eating ‘speed bump’ for so many. The weird circumstances of what our lives have had to adapt to has presented new unfamiliar diet challenges that we’re not well armed to navigate. If the various novel diet adherence challenges of spending most/all of your time at home can be overcome swiftly, the nature of self-isolation and social distances presents a fantastic opportunity to form and solidify some healthy eating habits and even achieve your best fat loss yet. 

If feasible I encourage the formation of healthy eating goals during this time as it creates structure, positivity and provides a purpose, which can help the mind avoid negative thoughts that often arise during times of boredom especially without the presence of social connections. 

This episode provides you with 7 practical tips to overcome the new challenges of spending a lot of time at home. From the high risk of ‘the pantry snack attack’ that comes with home isolation, and the role of boredom in driving mindless snacking. The 7 tips in this episode will help you navigate these issues ASAP, so you can get on track and keep your headspace in check. 

Follow me on Instagram: @mackenziebaker_

FAT LOSS TROUBLESHOOTING. 

Step by step process of working why you're failing to achieve fat loss, plus an explanation of what "metabolic slow-down" is, and what it means for your fat loss & health.

Click the link for the full blog post www.macabolic.com.au/blog/2020/3/10/fat-loss-troubleshooting-step-by-step-podcast-amp-blog Summary below. 

Follow me on Instagram @mackenziebaker_

Work down the list of steps. Start at the top.  1. Be sure you're actually NOT progressing first. 

-Consider limitations of assessment methods, subjective thoughts & feelings, time frames, and expectations.  Reframe your thinking from 'why is 'the diet' not working', to ' why is an energy deficit not present'.  2. Critically self evaluate diet adherence.  -Are you actually eating as little as you think?  -Consider averages, variable control, & 'the little things that add up', to cancel out a deficit.    3. Have you overestimated your Calorie requirements? -Do you burn fewer Calories than you predicted? -Are your Calorie demands to maintain weight simply lower than predicted?   4. Finally, consider the possibility of 'increased energy efficiency'. (Metabolic slow-down) -Prolonged 'energy deficiency', can result in a reduction in 'human energy usage(energy out) as a human survival mechanism. Which can make creating an energy deficit difficult and/or no longer feasible/a good idea.  -Effects of 'energy deficiency' are not desirable for fat loss, health, performance, and wellbeing in the safe modern world.  You can't just continue to 'eat more and do less', so instead 'eat more'. Understandably this can challenge the validity of 'energy balance' if you don't understand the fact that  'Calories in versus Calories out' is not a static model. It's dynamic and full of ever-shifting variables.  Temporarily 'eat more' to establish normality, optional function and therefore ideal energy usage. Soon after re-create an energy deficit for 'easier', more healthful fat loss results.

EP 55. Athlete comfort w Jono Stedman (sports dietitian)

 

The effect of comfort on sports performance is of logical significance. 

 

Often the pursuit of comfort can override what’s considered to be ‘optimal’, or what the sports nutrition textbook or research paper said.

 

Trying to apply sports nutrition strategies ‘by the book’, being an evidence-based warrior who can’t critically think and expecting it to stick is often either a losing battle or simply not worthwhile in practice. 

 

In episode 55 of the Macabolic podcast, I was lucky enough to be joined by Sports dietitian Jono Steedman to discuss the science to practice side of coaching an athlete or sports enthusiast. We talk about stimulants, considering risk v reward of supplements, and some of the things about ‘nutrition coaching’ that can only really be learned in the real world working with real people.

 

If you enjoyed this episode please share it to your Instagram story and tag myself ( @mackenziebaker_ ) and Jono ( @jonosteedman ). It would be greatly appreciated. 

 

I hope you enjoy this and get something helpful from it. 

 

Mac 

In ep 54. I was lucky enough to be joined by Tom Donovan or 'Tom dietitian' as he's 'more formally' known, for a rather unplanned episode that ended up being an amazing 'all in' chat about nutrition. We shared and discussed our journies, thoughts, experiences, 'our why's, and where we see the nutrition & dietetics space heading. A very enjoyable episode that you'll hopefully get some good insights from. 

Tom is a freshly graduated dietitian from Brisbane, Australia, whos moving up the ranks rapidly. Tom is already well known and respected, he is sure to make a massive positive impact in years to come. I'm glad I can call Tom a friend. 

Please share this episode on your Insta story if you enjoyed it, and don't forget to tag us. Thank you so much, your support is appreciated.

Follow Tom on Instagram: @tom_dietitian Follow me on Instagram: @mackenziebaker_  

FAT LOSS SPORTS PERFORMANCE PODCAST EPISODE EP 53. Instagram: @mackenziebaker_ W: Macabolic.com.au Episode summary Why fat loss to improve body comp is beneficial for sport and athletes -relative strength (power to weight ratio), sprinting, CrossFit -more of what does work, less of what weighs you down. -weight class sports - what about 'weight moves weight'? -appearance - it matters.  1. Headspace Don't let it get to your head.  "I'm in a Calorie deficit, therefore I'll lose strength"... Will you really though?   Don't do dumb diet shit', and you'll be fine.      2. Lifestyle & stress management Manage your stress bank account  

-Spend well - training & life stress - seek efficiency with how you spend your 'stress money' -Save well - sleep & leisure/downtime- deposit into your 'stress account' often. - basics & sleep hygiene. Do something that you can relax with, it's easy on the mind & body 3. The actual diet Eat enough - hit the sweet spot, only go as low as you need.  Avoid LEA - implications on health and performance can be serious.  Importance of planning and timing.  A more conservative Calorie reduction with a slower rate of fat loss might be a better idea.  Eat enough protein to maintain 'muscle that does work'.  - Total protein, & protein frequency & distribution.  Ensure sufficient food quality - whole food quantity & diversity, 400g+ veg, 300g+ fruit, a logical portion of whole grains and mostly unsaturated fats (mono & poly) provide examples.  4. Adding in 'hacks' Carb timing - Bolus pre-exercise, consider timing, food selection and comfort.  Caffeine - Higher doses when you need it, 3-6mg per kilo, consider comfort, provide examples. habitual for training blocks.  Use the CHO rinsing & the placebo of the sweet taste. Diet Cordial 'fake BCAA mix'.  Won't cause harm, so if it makes you feel good, it might be a placebo hack that's worth it.

In episode 52 of the Macabolic Podcast, I was lucky enough to be joined by my friend Shannon Beer who is a digital nomad and nutritionist at Flex Success. Lately, it's been quite clear to both of us that we share many mutual views on nutrition and implementing beneficial interventions in practice. So it seemed like a no-brainer to record a podcast over the seven-day period she stayed in my apartment whilst visiting Sydney. 

This episode is all about achieving balanced, fulling human happiness through nutrition and physique goals that 'don't get taken too far'.

IMO Shannon is a great example of someone who uses healthful nutrition to maximally enhance her life. She molds her diet around all the things she wants to do and does a great job of not avoiding the finer food experiences in life whilst maintaining a respectable physique and even progressing overtime. Shes mastered eating for maximum life enjoyment and total health, which is a topic worth discussion in an industry consumed by false perceptions of fulfillment that 'an optimal physique' will bring.

Shannon and I discussed our thoughts and feelings regarding finding the sweet spot where you can maximally enjoy life and still 'look and feel the part'. We touched on where we think the point of diminishing returns falls... The point where taking your physique beyond what can feasibly be achieved with life balance and fulfillment can become a negative thing.

Follow Shannon and myself on Instagram  @mackenziebaker_@shannonbeer_