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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.

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• 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.

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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.

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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.

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🎧 Tune in now to learn what ketones actually do, and what they definitely don’t.

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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.

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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