Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how to go about optimising your diet for performance if you are following a plant based diet.

(0:00) - Intro

(0:44) - Protein Intake

(5:12) - Building Muscle in a Calorie Deficit

(9:12) - High Intakes of Soy

(12:37) - Being in a Calorie Surplus

(15:18) - High Intakes of Fibre

(19:16) - Vitamin B12

(21:26) - Iron

(22:48) - Zinc & Vitamin D

(23:33) - Vegan vs Plant-Based

(25:12) - Outro

There are a variety of ways to track changes in body composition. This episode covers the benefits and downsides of tracking body weight, waist circumference, skinfolds, DEXA, bioimpedance and other options when trying to gain muscle or lose fat.

(0:00) - Intro

(0:43) - Scale Weight

(7:00) - Waist Circumference

(8:39) - DEXA

(11:21) - Skinfolds

(15:15) - BIA

(19:52) - Outro

Part 2 on the topic of evidence-based supplements. This episode covers beta-alanine, vitamin D, iron, probiotics, pre-workout, glycerol and beetroot juice.

(0:00) - Intro

(0:23) - Beta-alanine

(3:54) - Vitamin D

(6:37) - Iron

(8:52) - Probiotics

(11:55) - Pre-Workout

(14:31) - Glycerol

(20:06) - Beetroot Juice

(23:16) - Outro

Aidan and Leah share thoughts on evidence-based supplements that can help performance. This episode covers creatine, protein powder, caffeine, citrulline malate, sodium bicarbonate, collagen and omega 3.

(0:00) - Introduction

(0:46) - Creatine

(3:22) - Protein Powder

(4:52) - Caffeine

(9:05) - Citrulline Malate

(12:54) - Sodium Bicarb

(17:23) - Collagen

(19:41) - Omega-3

(22:58) - Outro

In this episode, Aidan and Leah discuss some of the things that can make a massive difference in addressing binge eating.

(0:00) - Introduction

(4:05) - What is Binge Eating?

(6:32) - What Can Make It Worse?

(11:20) - Steps for overcoming It

(21:14) - Should You See a Psycologist?

(24:33) - Journaling

(25:56) - Body Neutrality

(28:45) - Outro

If done well, an acute weight cut can provide an advantage in weight class sports. A lot of the people do them poorly though. In this episode, Aidan and Leah go through the most effective ways to do an acute weight cut and other things to consider.

(0:00) - Introduction

(0:10) - Acute vs Chronic Weight Loss

(1:31) - Who Should Do It & How Much to Cut

(8:40) - Nutrition for Acute Weight Loss

(12:07) - Induced Sweating

(14:35) - Protocol Example

(19:00) - Strategies for Constipation

(20:23) - Rehydration Post Weight Cut

(27:40) - Outro

Volume eating is a great tool for the majority of people who want to get leaner while experiencing less hunger. It can make the process significantly easier. But there are also some drawbacks to it under specific circumstances.

(0:00) - Introduction

(0:19) - What is Volume Eating?

(1:03) - Benefits

(4:41) - Downsides

(7:27) - Appetite

(11:06) - Whole Foods, Plant-Based, No Oil

(14:20) - Is Volume Eating Relevant for Everyone?

(15:14) - Outro

Creatine is probably the most well-studied supplement and it consistently improves athletic performance and cognitive function. This episode covers pretty much everything you need to know about it and how to get the most benefits from it.

(0:00) - Intro

(0:20) - What Is Creatine & How Does It Work?

(2:41) - Performance Benefits

(3:42) - Muscle Growth

(4:54) - Should Endurance Athletes Use It?

(6:19) - Do You Need to Supplement It?

(9:04) - Other Benefits of Creatine

(13:02) - Type & Dosage

(16:27) - Timing

(17:56) - Do You Need to Cycle off Creatine?

(19:50) - Safety

(24:16) - Impact on Kidneys

(25:18) - Hair Loss

(27:19) - Outro

Aidan and Leah discuss metabolic adaptation, what it is, how it affects weight loss/gain, how relevant it is and how to offset it if necessary.

(0:00) - Introduction

(0:22) - What is 'Metabolic Adaptation'?

(1:18) - Starvation Mode

(5:20) - Components of Energy Expenditure

(9:45) - How Does You Diet Impact Total Daily Energy Expenditure?

(12:55) - Two Year Metabolic Adaptation Study

(17:38) - Diet Breaks

(22:08) - Metabolic Adaptations From a Calorie Surplus

(23:03) - Outro

Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol.

(0:00) - Introduction

(0:43) - What Is the Impact of Alcohol on Body Composition & Strength?

(6:50) - Thoughts on Mixing Creatine With Protein Shakes?

(8:32) - Do You Recommend Multivitamins to Fill the Gaps?

(12:44) - If You Train Multiple Times per Day. What's the Fastest Way to Replenish Glycogen Stores?

(16:47) - Is Inositol Beneficial for PCOS?

(17:36) - Do All Types of Carbs Hold Water or Is It Just Grains?

(19:26) - Thoughts on Carb Cycling?

(25:14) - Outro