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This week on Your Diet Sucks, we’re digging into one of the most misunderstood—and over-marketed—topics in endurance sports: nutrition for female athletes.

You’ve probably heard the myths: women should eat for their body type, avoid carbs during their cycle, or that we're not just small men when it comes to fueling. But most of that advice isn’t based on solid science; it’s based on outdated research, rigid stereotypes, and a whole lot of pseudoscience.

In this episode, Kylee and Zoë unpack:

• ​Why most sports science has ignored female athletes for decades
• ​How hormonal fluctuations, birth control, and life stage transitions affect fueling
• ​What’s actually different about female endurance physiology
• ​The truth about somatotypes (ectomorph, mesomorph, endomorph) and why they’re BS
• ​Evidence-backed nutrition strategies for training, recovery, and long-term health
• ​Why research gaps are still being filled by grifters, and how to stay skeptical

Whether you're menstruating, on birth control, pregnant, postpartum, or in perimenopause—or you coach or care about someone who is—this episode is your myth-busting guide to what women really need to fuel their performance.

Thanks to Janji for supporting the podcast! Use code YDS for 10% off your purchase.

REFERENCES

Cowley, E. S., Olenick, A. A., McNulty, K. L., & Ross, E. Z. (2021).“Invisible sportswomen”: The sex data gap in sport and exercise science research. Women in Sport and Physical Activity Journal, 29(2), 146–151. https://doi.org/10.1123/wspaj.2020-0051

Elliott-Sale, K. J., Minahan, C. L., de Jonge, X. A. K. J., Ackerman, K. E., Sipilä, S., Constantini, N. W., Lebrun, C. M., Hackney, A. C., & Nindl, B. C. (2021).Methodological considerations for studies in sport and exercise science with women as participants: A working guide for standards of practice for research on women. Sports Medicine, 51(5), 843–861. https://doi.org/10.1007/s40279-021-01435-2

International Society of Sports Nutrition (Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., de Jonge, X. A. K. J., Hirsch, K. R., Arent, S. M., & Antonio, J.). (2023).International Society of Sports Nutrition Position Stand: Nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 15. https://doi.org/10.1186/s12970-023-00541-w

Mountjoy, M., Sundgot-Borgen, J., Burke, L., Ackerman, K. E., Blauwet, C., Constantini, N., Lebrun, C., Lundy, B., Melin, A., Meyer, N., Sherman, R., Tenforde, A., Torstveit, M. K., & Budgett, R. (2018).IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 52(11), 687–697. https://doi.org/10.1136/bjsports-2018-099193

Sims, S. T. (2016).ROAR: How to match your food and fitness to your unique female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Books.

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Can fasting really slow aging? Does calorie restriction work for humans, or just for mice and yeast? And how much protein do you actually need to age well?

This week on Your Diet Sucks, we break down the evidence behind the most talked-about interventions in the longevity space, what holds up under scrutiny, what doesn’t, and why you might not need a supplement stack to live longer, and enjoy life.

We dig into:

• The actual science on calorie restriction, fasting, and supplements—and where the evidence stops

• What inflammation, oxidative stress, and telomeres have to do with how we age

• The best-researched dietary patterns for living longer (hint: it’s not sexy, but it might include red wine)

• Why protein becomes more important as we age

• The difference between lifespan and healthspan, and why quality of life needs to be part of the conversation

💥 Shoutout to our sponsors!

• Fuel smarter with Skratch Labs. Use code YDSAMPLE at skratchlabs.com for a FREE customizable sample pack—on us!

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Eat food. Move often. Be skeptical of tech bros. Let’s go.

References

• • Ravussin, E., Redman, L. M., Rochon, J., Das, S. K., Fontana, L., Kraus, W. E., ... & CALERIE Study Group. (2015).
    A 2-year randomized controlled trial of human caloric restriction: Feasibility and effects on predictors of health span and longevity. The Journals of Gerontology: Series A, 70(9), 1097–1104. https://doi.org/10.1093/gerona/glv057

  • de Cabo, R., & Mattson, M. P. (2019).
    Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136

  • Longo, V. D., & Panda, S. (2016).
    Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059. https://doi.org/10.1016/j.cmet.2016.06.001

  • Wilhelmi de Toledo, F., Grundler, F., Bergouignan, A., Drinda, S., & Michalsen, A. (2019).
    Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1,422 subjects. PLOS ONE, 14(1), e0209353. https://doi.org/10.1371/journal.pone.0209353

  • Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013).
    Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303

  • Chrysohoou, C., Panagiotakos, D. B., Pitsavos, C., Das, U. N., & Stefanadis, C. (2004).
    Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults. Journal of the American College of Cardiology, 44(1), 152–158. https://doi.org/10.1016/j.jacc.2004.03.039

  • Orlich, M. J., Singh, P. N., Sabaté, J., Jaceldo-Siegl, K., Fan, J., Knutsen, S., ... & Fraser, G. E. (2013).
    Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Internal Medicine, 173(13), 1230–1238. https://doi.org/10.1001/jamainternmed.2013.6473

  • Levine, M. E., Suarez, J. A., Brandhorst, S., Balasubramanian, P., Cheng, C. W., Madia, F., ... & Longo, V. D. (2014).
    Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metabolism, 19(3), 407–417. https://doi.org/10.1016/j.cmet.2014.02.006

  • Umberson, D., & Montez, J. K. (2010).
    Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1_suppl), S54–S66. https://doi.org/10.1177/0022146510383501

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This common kitchen staple might boost your endurance—or send you sprinting to the porta potty. In this Patreon-exclusive episode, we break down the science of sodium bicarbonate: what it is, how it works, who should (and shouldn’t) use it, and why it’s become the legal white powder of choice for some elite athletes.

💥 It’s only $3/month to join—and you’ll get:

• Monthly bonus episodes like this one

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Supporting us on Patreon helps keep Your Diet Sucks going—and helps keep nutrition advice honest, evidence-based, and fun.

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Are CGMs the new step counter—or a $200 anxiety machine? In this episode, Zoë and Kylee discuss blood sugar basics, why fluctuations are normal, and how endurance athletes can make sense of numbers like A1C and glucose spikes without spiraling into diet culture doom.

We break down:

• Why blood sugar goes up (and why that’s not a bad thing)

• What CGMs actually tell you (and what they don’t)

• How stress, sleep, and undereating mess with your blood sugar

• Common myths around “spiking,” bonking, and insulin

• Whether high-carb fueling is risky or actually the point

• Why your oatmeal might be lying to you

• How to build more satisfying meals and snacks—without tracking every gram

• And of course, the history of medical professionals tasting pee, becasue, of course.

We also unpack the growing trend of CGM use in healthy athletes, the risks of over-optimization, and what your doctor might be missing when they say “pre-diabetic.”

📚 References + Suggested Reading:

1. Use of Continuous Glucose Monitors by People Without Diabetes. Journal of Diabetes Science and Technology, 2024.
   https://journals.sagepub.com/doi/full/10.1177/19322968231189240

2. CGMs may overestimate blood sugar levels in healthy individuals. University of Bath, February 2025.
   https://www.bath.ac.uk/announcements/ (Note: exact study not publicly linked; data referenced in news release)

3. Zeevi, D. et al. (2015). Personalized Nutrition by Prediction of Glycemic Responses. Cell.
   https://doi.org/10.1016/j.cell.2015.11.001

4. Banting, F. G. & Best, C. H. (1922). The Internal Secretion of the Pancreas. Journal of Laboratory and Clinical Medicine.

5. Bernard, Claude. (1855). Lectures on the Physiology and Pathology of the Central Nervous System. Paris: Balliere. (For early glycogen/liver research.)

6. Rollo, J. (1798). Cases of the Diabetes Mellitus. London: C. Dilly.

7. SuperSapiens: https://www.supersapiens.com – Used for background on CGM marketing in sports.

8. Levels Health & Nutrisense – Company websites and marketing copy analyzed for cultural context and claims.

9. American Diabetes Association. (2024). Standards of Medical Care in Diabetes—2024.
   https://diabetes.org

10. Joslin Diabetes Center. (n.d.). Understanding A1C and Diabetes.
    https://www.joslin.org

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Is organic food actually healthier—or just more expensive? This week on Your Diet Sucks, Zoë and Kylee break down the real science behind organic food, including what “organic” really means for produce, meat, and packaged snacks. We cover nutrition claims, pesticide exposure, antioxidant levels, and whether organic food impacts inflammation, gut health, or performance. We also dive into the environmental trade-offs of organic farming, the high cost of certification, and why that $19 strawberry feels morally superior. Plus: the truth behind the Dirty Dozen list, who really benefits from organic labels, and how to make food choices that work for your body and your budget.

Big thanks to Microcosm Coaching for supporting the pod! We coach humans, not just athletes. Reach out for a free consultation and meet someone who’s genuinely on your team.

References

Baranski, M., Średnicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G. B., ... & Leifert, C. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. British Journal of Nutrition, 112(5), 794–811. https://doi.org/10.1017/S0007114514001366

Średnicka-Tober, D., Baranski, M., Seal, C., Sanderson, R., Benbrook, C., Steinshamn, H., ... & Leifert, C. (2016). Composition differences between organic and conventional meat: a systematic literature review and meta-analysis. British Journal of Nutrition, 115(6), 994–1011. https://doi.org/10.1017/S0007114515005073

Seufert, V., Ramankutty, N., & Foley, J. A. (2012). Comparing the yields of organic and conventional agriculture. Nature, 485(7397), 229–232. https://doi.org/10.1038/nature11069

Smith-Spangler, C., Brandeau, M. L., Hunter, G. E., Bavinger, J. C., Pearson, M., Eschbach, P. J., ... & Bravata, D. M. (2012). Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 157(5), 348–366. https://doi.org/10.7326/0003-4819-157-5-201209040-00007

Tuomisto, H. L., Hodge, I. D., Riordan, P., & Macdonald, D. W. (2012). Does organic farming reduce environmental impacts? – A meta-analysis of European research. Journal of Environmental Management, 112, 309–320. https://doi.org/10.1016/j.jenvman.2012.08.018

Clark, M., & Tilman, D. (2017). Comparative analysis of environmental impacts of agricultural production systems, agricultural input efficiency, and food choice. Environmental Research Letters, 12(6), 064016. https://doi.org/10.1088/1748-9326/aa6cd5

Kniss, A. R., Savage, S. D., & Jabbour, R. (2016). Commercial crop yields reveal strengths and weaknesses for organic agriculture in the United States. PLoS ONE, 11(8), e0161673. https://doi.org/10.1371/journal.pone.0161673

📊 Government & Institutional Reports

United States Department of Agriculture (USDA). (2022). Pesticide Data Program Annual Summary. https://www.ams.usda.gov/datasets/pdp

Environmental Working Group. (2023). Shopper’s Guide to Pesticides in Produce™. https://www.ewg.org/foodnews/

Food and Agriculture Organization of the United Nations (FAO). (2023). World of Organic Agriculture: Statistics and Emerging Trends 2023. https://www.fao.org

Want to try Skratch for free?Use code YDSAMPLE at ⁠skratchlabs.com⁠ for a free Fuel Sample Pack, including singles of their Sport Drink Mix, Super High-Carb Sport Drink Mix, Energy Bar, and Energy Chew.

This bonus episode of Your Diet Sucks is brought to you in collaboration with Skratch Labs, creators of science-backed hydration and fueling products made for athletes and anyone who sweats on purpose.

Whether you're training for an ultramarathon, recovering from a high-intensity workout, or just trying to feel more human after hot yoga, this episode is packed with insights for you.

Zoë sits down with Dr. Allen Lim, exercise physiologist and founder of Skratch Labs, for a deep and honest conversation about performance nutrition, hydration science, and the emotional side of fueling.

• Why GI distress happens during training and racing—and how to avoid it

• How to personalize your sports fueling strategy, even if you’re not an “elite athlete”

• The science of salt, sweat, and hydration (and why it’s more complex than you think)

• Allen’s “me-search” approach to product development at Skratch Labs

• The truth about power-to-weight ratios, diet culture in endurance sports, and how fueling supports identity, community, and joy

• Why progress matters more than perfection—in training, nutrition, and life

💥 Whether you're an ultrarunner, cyclist, triathlete, or sweaty human in search of smarter fueling—this episode is your go-to guide.

We promise: this is not just a long-form ad. It's a real conversation about how to take care of yourself when you’re asking your body to do hard things.

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GLP-1 drugs like Ozempic and Wegovy are everywhere — from medical journals to fitness influencers. But what do they actually do, and what happens when active people use them in pursuit of performance, health, or body change?

In this episode, we unpack:

• The science behind semaglutides: how they work and what they were designed for

• What the research actually shows about weight loss, metabolism, and long-term health

• Why these drugs can complicate training, recovery, and fueling for athletes

• How weight stigma influences healthcare decisions — and who gets prescribed what

• The risks of under-fueling, muscle loss, and GI side effects in active populations

• Why we need more nuance (and more data) before calling these meds a game-changer

We also dig into the cultural conversation: how fitness spaces are responding to the rise of these drugs, and what it says about how we view bodies, performance, and health.

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In this special bonus episode, we're live at Skratch Labs in Boulder for a high-energy AMA! Zoë and Kylee tackle your biggest nutrition questions: from hydration hacks and gut-friendly teas to creatine for endurance athletes and whether IV drips are worth it before a race. Plus, budget fueling tips, travel nutrition, and why you should probably practice your aid station cup technique.

Get ready for laughs, science, and some surprisingly useful metaphors (ever measured sweat loss in Chihuahuas?).

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This week, Kylee and Zoë take a deep dive into ultra-processed foods: what they are, where they came from, how they’re designed to light up your brain’s reward systems, and what role they play in athletic nutrition. We talk about everything from cereal meant to prevent sinning to the low-fat diet craze, the war-time origins of shelf-stable food, and the engineering behind the foods that are hyper-palatable.

We also get into the landmark NIH study that showed just how much processing—not just calories or macros—can influence how much we eat, how full we feel, and how our bodies respond to food. This episode is about helping you understand the systems at play, so you can make choices that support your health and performance without getting caught in fear or shame about the food you eat. Because when it comes to ultra-processed foods, context matters—especially for athletes.

💥 This episode is fueled by:

🧪 Skratch Labs Whether you’re training, racing, or just trying to stay upright during a long day—real ingredients matter. We love Skratch because they focus on performance fuel that actually tastes good and doesn’t destroy your gut. 💥 Use code YDS20 for 20% off your first purchase!

🏃‍♀️ Microcosm Coaching If you’re an athlete who wants nuanced, compassionate, performance-minded support that isn’t based on shame or diet dogma, Microcosm Coaching is where it’s at. Individualized training, expert coaching, and the emotional support you didn’t know you needed.

SOURCES:

Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., ... & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

Monteiro, C. A., Levy, R. B., Claro, R. M., de Castro, I. R. R., & Cannon, G. (2009). A new classification of foods based on the extent and purpose of their processing. Public Health Nutrition, 12(7), 1031–1036. https://doi.org/10.1017/S1368980008003762

Sinclair, U. (1906). The jungle. New York, NY: Doubleday, Page & Company.

United States Senate Select Committee on Nutrition and Human Needs. (1977). Dietary goals for the United States (2nd ed.). Washington, D.C.: U.S. Government Printing Office.

Moss, M. (2013). Salt sugar fat: How the food giants hooked us. New York, NY: Random House.

Specter, M. (2025, January 13). Why is the American diet so deadly? The New Yorker. https://www.newyorker.com/magazine/2025/01/13/why-is-the-american-diet-so-deadly

Snackwell effect. (n.d.). In The Decision Lab. Retrieved March 2025, from https://thedecisionlab.com/biases/snackwell-effect

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This week on Your Diet Sucks, Kylee and Zoë take a hard look at health documentaries, specifically the cult classic Game Changers—aka, the boner experiment film—and other nutrition flicks that have people rethinking their entire diet for about a week. They break down why these documentaries always go full fear-mongering mode, how they cherry-pick studies to push an agenda, why they obsess over masculinity and strength, the biggest nutrition myths they keep pushing, and how to actually fact-check food and health claims so you don’t get duped.

Plus, Zoë does what she does best: fact-check their questionable science in real-time, rage-Google studies, and ask the real questions—like, who decided we needed a documentary about penis blood flow?

Hit play, grab your popcorn (or, I don’t know, a block of cheese like we did), and let’s get into it.

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