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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.

Support the Show

Your support helps us keep Your Diet Sucks research-driven, ad-light, and accountable to our listeners — not the algorithm.
Join our Patreon: patreon.com/yourdietsucks
You’ll get bonus episodes, fueling guides (like our sweat test deep dive), recipes (including a purple protein smoothie), and one-on-one Q&A access.

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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?).

💥 Save 20% at Skratch Labs with code YOURDIETSUCKS20 at SkratchLabs.com.

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Follow us on Instagram @yourdietsuckspod!

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.

SponsorsJanji – The only running shorts we trust, period. These have been with us through countless long runs, big training days, and even 100-mile races. Five years later, they’re still a go-to for comfort, performance, and pockets that actually hold stuff. Snag a pair and use code YDS10 for 10% off your next purchase at janji.com.

Tailwind Nutrition – Because your recovery shake should actually work. My go-to flavors are Coffee (because duh) and Birthday Cake (because recovery should taste like a party). Get 20% off your first order with code YDS20 at tailwindnutrition.com.

If you love the podcast, please leave us a review on Apple or Spotify. Five-star reviews are our favorite macronutrient.

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What happens when the pressure to perform collides with the pressure to look a certain way? This week, we’re tackling body image in sports and fitness—breaking down the differences between body dysmorphia, body dissatisfaction, and body dysmorphic disorder (BDD), and why athletes are especially vulnerable.

From social media-fueled comparison traps (looking at you, Facetune) to toxic fitness culture and outdated coaching methods, we explore why so many athletes struggle with body image—and what actually helps.

Plus, a deep dive into why traditional body positivity isn’t the answer and why frameworks like body neutrality, fat liberation, and radical body acceptance are changing the conversation.

💥 Spoiler: It’s not your body that’s broken—it’s the system.

Resources & Further Reading:
📖 The link between social media and body dysmorphia
📖 Athletes, disordered eating, and performance pressures
📖 How fitness culture reinforces body dissatisfaction

Shoutout to Our Sponsors!
🎉 Big thanks to Tailwind Nutrition and Janji for making this episode possible. Their support helps us keep the conversations real, evidence-based, and (mostly) free of diet culture BS.

🚀 Support the show! Shop Tailwind’s performance fuel at ⁠tailwindnutrition.com⁠ and gear up with Janji’s adventure-ready apparel at ⁠janji.com⁠.

Stay Connected:
📲 Follow Your Diet Sucks on Instagram: @yourdietsuckspod
📩 Questions or topic requests? Email us at [email protected]

If this episode resonated with you, please rate & review on Apple Podcasts or Spotify—it helps more people find the show!

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 Your Diet Sucks is back, and today Zoë and Kylee are diving into the Wild Wild West of sports nutrition marketing—where sugar is the enemy, ketones are tactical, and somehow, gels need to be “guilt-free.”

In this episode, we break down how sports nutrition marketing plays on fear, misinformation, and diet culture to sell you products that may or may not actually help you perform. We unpack why terms like “guilt-free” are designed to manipulate you (as if your fuel choices require moral absolution), how brands sneak in buzzwords like “clean” or “sugar-free” to stoke carb paranoia, and why influencer culture has turned sports nutrition into a race to see who can make the most dramatic, pseudoscientific claims.

We also dig into the science—or lack thereof—behind metabolism-boosting formulas, carb-phobic electrolyte mixes, and products that promise you won’t experience GI distress (bold claim, considering we’ve all been betrayed by a burrito at some point).

Hold onto your ketones—we’re debunking, demystifying, and dunking on pseudoscience.

So what should you actually look for in a sports nutrition product? We got you. We break down how to separate marketing BS from real science, so you don’t end up under-fueled, overcharged, or spending $5 on a single gram of carbs.

Thanks to our sponsors, Janji and Microcosm Coaching!

You came here for nutrition tips and maybe some good-natured dunking on diet fads—not a deep dive into politics. But here’s the thing: food and health are political. And with Robert F. Kennedy Jr. pushing his "Make America Healthy Again" (MAHA) agenda, it's impossible to ignore how his take on fitness, food, and public health is pulling people into his camp.

On the surface, MAHA taps into real concerns—ultra-processed foods, chronic disease, corporate influence on health policy. But beneath the slogans, the movement leans hard on personal responsibility while offering little in the way of actual solutions.

We’re not here to dunk on anyone for questioning the status quo—critical thinking is good! But when it comes to making America healthy, actually, we need solutions that go beyond slogans.

Thanks to our sponsors, Janji! Get 10% off your purchase with the code YDS.

And Microcosm Coaching. Book your free consultation call today!