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This week, Zoë and Kylee dig into one of the most misunderstood topics in endurance sports: RED-S, Relative Energy Deficiency in Sport. We break down what it actually is (spoiler: it’s not just “overtraining”), how to recognize early warning signs, and what the latest science says about recovery.

From the old-school concept of the female athlete triad to the 2024 “Does RED-S Exist?” paper, we trace how the conversation around under-fueling has evolved, and why so many athletes are still falling through the cracks. We’ll unpack how RED-S affects everything from hormones and metabolism to bone density, mood, and performance, and why it doesn’t just happen to women or elite runners.

This episode separates evidence from internet rumor and offers real talk on what it takes to recover: eating enough, resting enough, and understanding that being tired, cold, and cranky isn’t “just part of training.” Whether you’re an endurance athlete chasing PRs or someone just trying to feel good in your body again, this one’s for you.

• ​Tailwind → tailwindnutrition.com, code YOURDIET20 = 20% off first order.
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This week on Your Diet Sucks, we’re digging into cannabis, how a plant got tangled up in politics, culture wars, and moral panic, and how that continues to shape the way we study it, regulate it, and talk about it today. We trace the science, the stigma, and the shifting rules, from Harry Anslinger’s racist propaganda campaigns to today’s confusing contradictions (why is cannabis still banned in sport while alcohol isn’t?).

We’ll also talk about what current research actually says about cannabis and performance, what gaps remain, and how athletes can think about using it.

• ​Eternal → eternal.co, code YDS = 10% off membership.
• ​Tailwind → tailwindnutrition.com, code YOURDIET20 = 20% off first order.
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• ​Microcosm Coaching → microcosm-coaching.com, book a free consultation call.

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Your mom probably didn’t sit you down to explain hot flashes, vaginal atrophy, or why your metabolism doesn’t suddenly tank the second you hit menopause. That’s where we come in. In this episode of Your Diet Sucks, Zoë and Kylee dig into the messy, complicated, and very normal reality of perimenopause and menopause—because more than half the population will experience it, and yet nobody talks about it. We trace the wild history of “treatments” like leeches and arsenic, unpack the real science around carbs, protein, strength training, sleep, and HRT, and roast the diet-culture nonsense that convinces athletes to fear their own bodies.

From “menopause belly” panic to the myth that performance ends at 50, we’re breaking down what actually matters for athletes, what doesn’t, and how to navigate this transition without falling for the gimmicks. Consider this the talk your mom never gave you—and the one your Instagram feed definitely won’t.

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⁠⁠Eternal – To check out Foundations, use the promo code YDS for 10% a one year membership.⁠⁠

• ⁠⁠Tailwind Nutrition offers science–backed endurance fuel that actually works. Try our favorite, Blueberry Lemonade Endurance Fuel - Get 20% off your first order with code YOURDIET20⁠⁠

• ⁠⁠Janji – Adventure-ready running gear with pockets that actually work. Use code YDS for 10% off your order.⁠⁠

• ⁠⁠Microcosm Coaching – Human-first, athlete-centered coaching for every runner, from 5K to 100 miles and beyond.⁠

  
  

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See our full list of 22 references for this episode on our website!

What does your dinner have to do with the climate crisis? In this episode of Your Diet Sucks, Zoë and Kylee dig into the science, the politics, and the messy cultural baggage around food and the environment. From beef’s outsized carbon footprint to the confusing debates over almond milk vs. oat milk, we break down what actually matters for athletes and active people who want to fuel performance without trashing the planet.

We trace the history of meat, dairy, and industrial agriculture, explain why food waste is one of the biggest hidden drivers of greenhouse gas emissions, and talk about whether “grass-fed” beef or “sustainable” seafood really lives up to the hype. Plus, we get real about the politics behind dietary guidelines, the myth of the carbon footprint, and why Fox News thinks burgers are freedom.

Spoiler: we’re not here to take away your mozzarella or your post-run burrito, we’re here to help you make sense of the science, push back on diet-culture guilt trips, and show how small, practical choices add up when athletes use their voices for systemic change.

Support the Show

⁠Eternal – To check out Foundations, use the promo code YDS for 10% a one year membership.⁠

• ⁠Tailwind Nutrition offers science–backed endurance fuel that actually works. Try our favorite, Blueberry Lemonade Endurance Fuel - Get 20% off your first order with code YOURDIET20⁠

• ⁠Janji – Adventure-ready running gear with pockets that actually work. Use code YDS for 10% off your order.⁠

• ⁠Microcosm Coaching – Human-first, athlete-centered coaching for every runner, from 5K to 100 miles and beyond.

  
  

  
  

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This week, Zoë and Kylee tackle the carnivore diet, the internet’s most extreme eating trend. From raw liver smoothies at Erewhon to shirtless influencers promising that “meat heals everything,” the carnivore diet has exploded in popularity. But what really happens when you cut out all plants and live on ribeye steaks, bacon, and bone broth?

We explore the strange history of meat-only diets, from 1920s Bellevue experiments to modern influencers like Shawn Baker and Paul Saladino. We unpack the claims about plant “toxins,” the allure of ketosis, and why athletes, especially women, need carbs for performance, recovery, and hormone health. And we dig into the environmental cost of ribeye-heavy eating, why beef is one of the most resource-intensive foods on the planet, and how climate denial often gets wrapped into carnivore culture.

So should you go full T-Rex? Probably not. But understanding the hype—and the risks—shows why restrictive food fads keep spreading, and why carbs are still essential for endurance athletes and long-term health.

Support the Show

Eternal – To check out Foundations, use the promo code YDS for 10% a one year membership.

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We’ve all heard the promises: “Rev your metabolism with this one weird trick!” But does any of it actually work? In this episode of Your Diet Sucks, Zoë and Kylee dive deep into the history of metabolism myths, from ice chewing and celery diets to vibrating chairs, bulletproof coffee, and the latest TikTok hacks. We break down what metabolism actually is, why you probably don’t need to “hack” it, and what really matters for long-term health and performance.

We talk about why spicy food won’t magically melt fat, the truth about cold water, apple cider vinegar, and green tea, and the real factors that impact metabolism, like muscle, sleep, and eating enough. We also dig into how under-fueling and diet culture can actually slow you down.

Shoutouts to our sponsors:

• Eternal – To check out Foundations, use the promo code YDS for 10% a one year membership.

• Tailwind Nutrition offers science–backed endurance fuel that actually works. Try our favorite, Blueberry Lemonade Endurance Fuel - Get 20% off your first order with code YOURDIET20

• Janji – Adventure-ready running gear with pockets that actually work. Use code YDS for 10% off your order.

• Microcosm Coaching – Human-first, athlete-centered coaching for every runner, from 5K to 100 miles and beyond.

This is a sponsored partner episode with Eternal, a company focused on helping athletes and active people better understand their health. Eternal’s Foundations membership tracks over 70 biomarkers with athlete-specific reference ranges and turns that data into actionable steps for fueling, recovery, and long-term health.

In this conversation, Eternal’s lead performance dietitian Kelsey Bailey walks us through:

• Why athletes might want to include biomarker testing in their training toolkit

• Which blood markers are most important—and which often get overlooked

• How to interpret results without getting lost in data

• Practical ways to translate your health data into better fueling and performance

This is a sponsored partner episode made possible by Eternal. If you want to check out their Foundations membership, Eternal is offering 10% off a one-year plan for YDS listeners with code YDS at eternal.co.

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This week on Your Diet Sucks, we’re talking hormones: what they are, what they do, and why they’ve become the latest scapegoat for every diet culture grift on the internet. From adrenal fatigue (not real) to seed cycling (also not real), Zoë and Kylee cut through the pseudoscience and explain what actually supports hormone health—like eating enough, managing stress, and getting some damn sleep. We also take a look at the unhinged history of hormone manipulation (yes, monkey testicle transplants come up), why cortisol isn’t your enemy, and what to do if your hormones actually feel off. If you’ve ever been told to “balance your hormones” with a supplement stack or juice cleanse, this episode is for you.

Thanks to our sponsors:

Get over 70 biomarkers analyzed and get personalized nutrition recommendations adn support, tailored specifically for athletes with Eternal's new Foundations membership.

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Check out Janji's new summer shorts, sports bras, packs, and more! Use code YDS10 for 10% off!

Run, bike, ski, with Microcosm Coaching. We coach humans, not just athletes. Book a free consultation call today!

References

Bayliss, W. M., & Starling, E. H. (1902). The mechanism of pancreatic secretion. The Journal of Physiology, 28(5), 325–353. https://doi.org/10.1113/jphysiol.1902.sp000911

Cadegiani, F. A., & Kater, C. E. (2016). Adrenal fatigue does not exist: A systematic review. BMC Endocrine Disorders, 16, 48. https://doi.org/10.1186/s12902-016-0128-4

Cohen, P. A., Avula, B., Venhuis, B., Travis, J. C., Wang, Y. H., & Khan, I. A. (2014). Pharmaceutical ingredients in botanical dietary supplements: A review of the literature. Drug Testing and Analysis, 6(7–8), 587–596. https://doi.org/10.1002/dta.1525

Duggan, C., Carbo, J. M., Wang, C. Y., et al. (2015). Effects of carbohydrate intake on the thyroid axis and reproductive hormones in healthy adults: A randomized controlled feeding study. Nutrition Journal, 14, 70. https://doi.org/10.1186/s12937-015-0054-6

Hamilton-Reeves, J. M., Vazquez, G., Duval, S. J., Phipps, W. R., Kurzer, M. S., & Messina, M. J. (2010). Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: Results of a meta-analysis. Fertility and Sterility, 94(3), 997–1007. https://doi.org/10.1016/j.fertnstert.2009.04.038

Kantor, E. D., Rehm, C. D., Du, M., White, E., & Giovannucci, E. L. (2016). Trends in dietary supplement use among US adults from 1999–2012. JAMA, 316(14), 1464–1474. https://doi.org/10.1001/jama.2016.14403

Messina, M. (2010). Insights gained from 20 years of soy research. The Journal of Nutrition, 140(12), 2289S–2295S. https://doi.org/10.3945/jn.110.124107

Mountjoy, M., Sundgot-Borgen, J., Burke, L., et al. (2018). International Olympic Committee (IOC) consensus statement on relative energy deficiency in sport (RED-S): 2018 update. British Journal of Sports Medicine, 52(11), 687–697. https://doi.org/10.1136/bjsports-2018-099193

Ross, A. C., Caballero, B. H., Cousins, R. J., Tucker, K. L., & Ziegler, T. R. (Eds.). (2020). Modern nutrition in health and disease (12th ed.). Wolters Kluwer.

Takamine, J. (1901). The isolation of the active principle of the suprarenal gland. The Journal of the American Medical Association, 36(24), 1698–1698. https://doi.org/10.1001/jama.1901.02470350030010

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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 YOURDIET20 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 money

• What makes a good protein supplement (and how to avoid the ones full of heavy metals)

• The environmental and digestive cost of high-protein diets

• How diet culture, aging fear-mongering, and gendered marketing shape the protein conversation

• Why more isn’t always better—and why fiber and carbs matter too

If 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.

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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.