YDS is supported by ⁠⁠Microcosm Coaching. ⁠

What makes a diet become a cult? From Kellogg's sanitarium to modern wellness retreats, the line between "lifestyle" and "indoctrination" is thinner than you'd think. Restrictive eating communities share surprising similarities with high-control groups: charismatic leaders, us-vs-them thinking, purity rituals, and the promise that following the rules will make you special.

In this episode, Kylee and Zoë explore the psychology of why diet communities can feel so consuming—and why leaving them can feel like losing your identity. We trace the history of food-based moral systems, examine the tactics that keep people loyal to restrictive eating patterns, and offer tools for recognizing when "wellness" has crossed into something more controlling.

If you've ever felt like your diet had become your whole personality—or watched someone you love disappear into a food ideology—this episode is for you.

YDS is supported by ⁠⁠Microcosm Coaching. ⁠

Is alcohol ruining your training? From post-race beers to wine with dinner, drinking is woven into athletic culture—but what does the research actually say about how alcohol affects performance, recovery, and long-term health?

In this episode, Kylee and Zoë break down the science: how alcohol impacts sleep, hydration, muscle protein synthesis, and hormonal recovery. We explore why athletes drink (spoiler: it's complicated), what "moderate" actually means, and how to make informed decisions without moralizing your choices.

Whether you're wondering if that celebratory beer is sabotaging your gains or just want to understand the trade-offs, this episode gives you the facts without the judgment.

References:

Slingerland, E. (2022). Drunk: How we sipped, danced, and stumbled our way to civilization. Little, Brown Spark.

Popovic, Dejana; Damjanovic, Svetozar S.; Plecas-Solarovic, Bosiljka; Pešić, Vesna; Stojiljkovic, Stanimir; Banovic, Marko; Ristic, Arsen; Mantegazza, Valentina; Agostoni, Piergiuseppe. Exercise capacity is not impaired after acute alcohol ingestion: a pilot study. Journal of Cardiovascular Medicine 17(12):p 896-901, December 2016. | DOI: 10.2459/JCM.0000000000000151 

The prohibited list. World Anti Doping Agency. (2024, January 1). https://www.wada-ama.org/en/prohibited-list 

The scientific history of why Humans love drinking booze. (n.d.-a). https://www.esquire.com/entertainment/books/a47449/alcohol-science-history-vice-evans/ 

U.S. Department of Health and Human Services. (n.d.). Major depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/major-depression 

 Prentice, C., Stannard, S. R., & Barnes, M. J. (2015). Effects of heavy episodic drinking on physical performance in club level rugby union players. Journal of science and medicine in sport, 18(3), 268–271. https://doi.org/10.1016/j.jsams.2014.04.009

 Castaldo L, Narváez A, Izzo L, Graziani G, Gaspari A, Minno GD, Ritieni A. Red Wine Consumption and Cardiovascular Health. Molecules. 2019 Oct 8;24(19):3626. doi: 10.3390/molecules24193626. PMID: 31597344; PMCID: PMC6804046.

Ragland G. (1990). Electrolyte abnormalities in the alcoholic patient. Emergency medicine clinics of North America, 8(4), 761–773.

 https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm

 Nam, Y. S., Lee, G., Yun, J. M., & Cho, B. (2018). Testosterone Replacement, Muscle Strength, and Physical Function. The world journal of men's health, 36(2), 110–122. https://doi.org/10.5534/wjmh.182001

Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance?. Sports medicine (Auckland, N.Z.), 37(10), 907–921. https://doi.org/10.2165/00007256-200737100-00006

 Sullivan, E. V., Harris, R. A., & Pfefferbaum, A. (2010). Alcohol's effects on brain and behavior. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 33(1-2), 127–143.

 National Institute on Alcohol Abuse and Alcoholism. (2022). Alcohol and the Brain: an Overview | National Institute on Alcohol Abuse and Alcoholism (NIAAA). Www.niaaa.nih.gov. https://www.niaaa.nih.gov/publications/alcohol-and-brain-overview

 Stein, M. D., & Friedmann, P. D. (2005). Disturbed sleep and its relationship to alcohol use. Substance abuse, 26(1), 1–13. https://doi.org/10.1300/j465v26n01_01

Shirreffs, S. M., & Maughan, R. J. (2006). The effect of alcohol on athletic performance. Current sports medicine reports, 5(4), 192–196. https://doi.org/10.1097/01.csmr.0000306506.55858.e5

Onate J. (2019). Depression in Ultra-endurance Athletes, A Review and Recommendations. Sports medicine and arthroscopy review, 27(1), 31–34. https://doi.org/10.1097/JSA.0000000000000233

YDS is supported by ⁠⁠Microcosm Coaching. ⁠

Would you run 100 miles with zero calories? Should you?

In episode two, we break down the history - and the science - of fasting. We dive into why athletes seem drawn to a mentality of doing more with less fuel and the potential benefits of fasting compared with the downsides.

Melin A, Tornberg ÅB, Skouby S, Møller SS, Sundgot-Borgen J, Faber J, Sidelmann JJ, Aziz M, Sjödin A. Energy availability and the female athlete triad in elite endurance athletes. Scand J Med Sci Sports. 2015 Oct;25(5):610-22. doi: 10.1111/sms.12261. Epub 2014 May 30. 

Fensham NC, Heikura IA, McKay AKA, Tee N, Ackerman KE, Burke LM. Short-Term Carbohydrate Restriction Impairs Bone Formation at Rest and During Prolonged Exercise to a Greater Degree than Low Energy Availability. J Bone Miner Res. 2022 Oct;37(10):1915-1925. doi: 10.1002/jbmr.4658. Epub 2022 Aug 10.

Vilaça-Alves J, Muller F, Rosa C, Payan-Carreira R, Lund R, Matos F, Garrido N, Saavedra FJ, Machado Reis V. Cardiorespiratory, enzymatic and hormonal responses during and after walking while fasting. PLoS One. 2018 Mar 1;13(3):e0193702. doi: 10.1371/journal.pone.0193702. PMID: 29494664; PMCID: PMC5833199.

Roche, D. (2021, June 11). Fasted training may have long-term risks, especially for female athletes. Trail Runner Magazine. https://www.trailrunnermag.com/training/trail-tips-training/fasted-training-may-have-long-term-risks-especially-for-female-athletes/

Oakes, John. The Fast: The History, Science, Philosophy, and Promise of Doing Without. United States, Avid Reader Press / Simon & Schuster, 2024.

The works of Benjamin Franklin, Vol. xi letters and MISC. writings 1784-1788: Online library of liberty. The Works of Benjamin Franklin, Vol. XI Letters and Misc. Writings 1784-1788 | Online Library of Liberty. (n.d.). https://oll.libertyfund.org/titles/franklin-the-works-of-benjamin-franklin-vol-xi-letters-and-misc-writings-1784-1788

Sandip T Gaikwad, "Apprehending Concept, Canons and Types of Fasting in Buddhism", International Journal of Innovative Research and Creative Technology vol. 2, issue 4, pp. 164–168. 2017.

YDS is supported by ⁠⁠Microcosm Coaching. ⁠

Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they’re endlesslessly fascinated with food. In this episode, we ask why athletes seem so prone to diet bullsh*t and pseudoscience. We discuss how social media has hastened the spread of pseudoscience and why “experts” tend to overstate their experience. We conclude with a discussion of Bullsh*t Red Flags to help you identify diet nonsense in the wild. 

References:

Melin A., Tornberg Å.B., Skouby S., Møller S.S., Sundgot-Borgen J., Faber J., Sidelmann J.J., Aziz M., Sjödin A. Energy availability and the female athlete triad in elite endurance athletes. Scand. J. Med. Sci. Sports. 2015;25:610–622. doi: 10.1111/sms.12261

Ashwanden, C. (2018, January 3). Tom Brady is drowning in his own pseudoscience. FiveThirtyEight. https://fivethirtyeight.com/features/tom-brady-is-drowning-in-his-own-junk-science-advice/ 

Fitzgerald, M. (2015). Diet cults: The surprising fallacy at the core of nutrition fads and a guide to healthy eating for the rest of Us. Pegasus Books. 

Lacke, S. (2023, April 10). The fight against pseudoscience, bad training advice, and bullsh*t. Triathlete. https://www.triathlete.com/culture/the-fight-against-pseudoscience-and-bad-training-advice-in-endurance-sports/ 

Bailey RP, Madigan DJ, Cope E, Nicholls AR. The Prevalence of Pseudoscientific Ideas and Neuromyths Among Sports Coaches. Front Psychol. 2018 May 2;9:641. doi: 10.3389/fpsyg.2018.00641. PMID: 29770115; PMCID: PMC5941987.

Powell, M. (2022, November 10). Is sport a breeding ground for pseudoscience?. Skeptical Inquirer. https://skepticalinquirer.org/exclusive/is-sport-a-breeding-ground-for-pseudoscience/ 

Tiller NB, Sullivan JP, Ekkekakis P. Baseless Claims and Pseudoscience in Health and Wellness: A Call to Action for the Sports, Exercise, and Nutrition-Science Community. Sports Med. 2023 Jan;53(1):1-5. doi: 10.1007/s40279-022-01702-2. Epub 2022 Jun 10. PMID: 35687251.
Chrzan, J., & Cargill, K. (2022). Anxious eaters: Why we fall for fad diets. Columbia University Press.

Introducing Your Diet Sucks: A podcast about how we can unf*ck food. Registered dietitian nutritionist Kylee Van Horn and Journalist Zoë Rom are teaming up to demystify the science and dive into the cultural stories that make it so damn hard to just eat food. Episodes 1&2 drop July 24.

YDS is supported by ⁠⁠Microcosm Coaching. ⁠

Kylee and Zoë take a magic school bus ride into the microbiome! We go back (waaay back) into the origins of the human microbiome and examine the research on how gut biota affects and interplays with athletic performance. Put your gloves on, because we’re digging into Zoë’s microbiome to get to know her on a very, very intimate level (the microbial level!). We also discuss common and uncommon causes of GI distress and what athletes can do to support their gut health (spoiler alert: you probably don’t need all that kombucha).

Yong, E. (2018). I contain multitudes: The microbes within US and a grander view of life. Ecco, an imprint of HarperCollinsPublishers. 

Mohr, A.E., Jäger, R., Carpenter, K.C. et al. The athletic gut microbiota. J Int Soc Sports Nutr 17, 24 (2020). https://doi.org/10.1186/s12970-020-00353-w

Bressa, C., Bailén-Andrino, M., Pérez-Santiago, J., González-Soltero, R., Pérez, M., Montalvo-Lominchar, M. G., Maté-Muñoz, J. L., Domínguez, R., Moreno, D., & Larrosa, M. (2017). Differences in gut microbiota profile between women with active lifestyle and sedentary women. PLOS ONE, 12(2). https://doi.org/10.1371/journal.pone.0171352 

Clarke SF, Murphy EF, O'Sullivan O, et alExercise and associated dietary extremes impact on gut microbial diversityGut 2014;63:1913-1920.

Estaki, M., Pither, J., Baumeister, P. et al. Cardiorespiratory fitness as a predictor of intestinal microbial diversity and distinct metagenomic functions. Microbiome 4, 42 (2016). https://doi.org/10.1186/s40168-016-0189-7

Jang, LG., Choi, G., Kim, SW. et al. The combination of sport and sport-specific diet is associated with characteristics of gut microbiota: an observational study. J Int Soc Sports Nutr 16, 21 (2019). https://doi.org/10.1186/s12970-019-0290-y

Petersen, L.M., Bautista, E.J., Nguyen, H. et al. Community characteristics of the gut microbiomes of competitive cyclists. Microbiome 5, 98 (2017). https://doi.org/10.1186/s40168-017-0320-4

Flint, H. J., Scott, K. P., Duncan, S. H., Louis, P., & Forano, E. (2012). Microbial degradation of complex carbohydrates in the gut. Gut Microbes, 3(4), 289–306. https://doi.org/10.4161/gmic.19897

Scheiman J, Luber JM, Chavkin TA, MacDonald T, Tung A, Pham LD, Wibowo MC, Wurth RC, Punthambaker S, Tierney BT, Yang Z, Hattab MW, Avila-Pacheco J, Clish CB, Lessard S, Church GM, Kostic AD. Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism. Nat Med. 2019 Jul;25(7):1104-1109. doi: 10.1038/s41591-019-0485-4. Epub 2019 Jun 24. PMID: 31235964; PMCID: PMC7368972.

Marttinen, Maija, Reeta Ala-Jaakkola, Arja Laitila, and Markus J. Lehtinen. 2020. "Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals" Nutrients 12, no. 10: 2936. https://doi.org/10.3390/nu12102936

YDS is supported by ⁠⁠Microcosm Coaching. ⁠

Most people with eating disorders don't look sick—and that's part of the problem. Eating disorders affect people of every size, gender, race, and athletic ability, but myths about who gets them and what they look like keep millions from getting treatment.

In this episode, Kylee and Zoë debunk the most harmful misconceptions: that EDs only affect young white women, that you have to be underweight to be diagnosed, that recovery means "just eating more," and that athletes are somehow immune. We trace the history of how eating disorders have been understood (and misunderstood) in medicine, examine how weight stigma impacts treatment access, and explain why so many cases are labeled "atypical"—even though they're actually the norm.

Then, we offer practical solutions for fixing a system that's failing the people who need it most.

REFERENCES:

Kazdin, C. (2023). What’s eating us. St Martin’s Press. 

Dell'Osso L, Abelli M, Carpita B, Pini S, Castellini G, Carmassi C, Ricca V. Historical evolution of the concept of anorexia nervosa and relationships with orthorexia nervosa, autism, and obsessive-compulsive spectrum. Neuropsychiatr Dis Treat. 2016 Jul 7;12:1651-60. doi: 10.2147/NDT.S108912. PMID: 27462158; PMCID: PMC4939998.

Niedzielski A, Kaźmierczak N, Grzybowski A. Sir William Withey Gull (1816-1890). J Neurol. 2017 Feb;264(2):419-420. doi: 10.1007/s00415-016-8250-9. Epub 2016 Aug 8. PMID: 27502084; PMCID: PMC5306080.

Harrop EN, Hutcheson R, Harner V, Mensinger JL, Lindhorst T. "You Don't Look Anorexic": Atypical anorexia patient experiences of weight stigma in medical care. Body Image. 2023 Sep;46:48-61. doi: 10.1016/j.bodyim.2023.04.008. Epub 2023 May 24. PMID: 37236121; PMCID: PMC10524894.

Beaumont, P. J. V. (1994). Diagnoses of Eating Disorder or Dieting Disorders: What may We Learn from Past Mistakes? International Journal of Eating Disorders, 16(4).

Beres, D. (2024, February 27). Eating disorders in men and boys aren’t rare, but they may be harder to diagnose. Teen Vogue. https://www.teenvogue.com/story/eating-disorders-in-men

Eating disorder statistics. National Eating Disorders Association. (2024, April 30). https://www.nationaleatingdisorders.org/statistics/

Guest, Lawson, N., Burak, E. W., Kaneb, N., & Mondestin, T. (2023, November 2). New federal rules seek to strengthen mental health parity. Center For Children and Families. https://ccf.georgetown.edu/2023/11/02/new-federal-rules-seek-to-strengthen-mental-health-parity/

Heiden-Rootes, K., Linsenmeyer, W., Levine, S., Oliveras, M., & Joseph, M. (2023). A scoping review of research literature on eating and body image for transgender and nonbinary youth. Journal of Eating Disorders, 11(1). https://doi.org/10.1186/s40337-023-00853-5

The Mental Health Parity and Addiction Equity Act (MHPAEA). CMS.gov. (n.d.). https://www.cms.gov/marketplace/private-health-insurance/mental-health-parity-addiction-equity

Ramaswamy, N., & Ramaswamy, N. (2023, July 1). Overreliance on BMI and delayed care for patients with higher BMI and disordered eating. Journal of Ethics | American Medical Association. https://journalofethics.ama-assn.org/article/overreliance-bmi-and-delayed-care-patients-higher-bmi-and-disordered-eating/2023-07

Why BMI is a flawed health standard, especially for people of color. (n.d.). https://www.washingtonpost.com/lifestyle/wellness/healthy-bmi-obesity-race-/2021/05/04/655390f0-ad0d-11eb-acd3-24b44a57093a_story.html

YDS is supported by ⁠⁠Microcosm Coaching. ⁠

Do you actually need supplements? The sports nutrition industry wants you to believe you can't perform without a cabinet full of pills, powders, and proprietary blends. But what does the research actually say—and how do you separate evidence from marketing?

In this episode, Kylee and Zoë break down the supplement landscape: which ones have solid evidence behind them (spoiler: it's a short list), which are a waste of money, and which might actually be harmful. We cover protein powders, creatine, BCAAs, greens powders, and the unregulated Wild West of sports supplements—including the heavy metals and unlisted ingredients that sometimes show up in third-party testing.

Whether you're wondering if you need to add something to your stack or looking for permission to simplify, this episode will help you make evidence-based decisions without the hype.

YDS is supported by ⁠Microcosm Coaching.

In this episode, Kylee and Zoë dive into the evolving conversation around Orthorexia—a term for an unhealthy obsession with healthy eating. We explore the impact of societal norms, social media, and misinformation on people's relationship with food, particularly athletes. As more people seek to "clean up" their diets, we’re seeing how rigid rules and an obsession with food purity can disrupt lives. We’ll unpack how Orthorexia isn't officially recognized in the DSM but still significantly impacts mental and physical health, drawing from professional insights and research. We also chat through how athletes and active folks can work towards a more balanced approach to nutrition, and avoid the pitfalls of over-restriction. 

References

Conviser JH, Fisher SD, McColley SA. Are children with chronic illnesses requiring dietary therapy at risk for disordered eating or eating disorders? A systematic review. Int J Eat Disord. 2018; 51: 187–213. https://doi.org/10.1002/eat.22831

Scheiber R, Diehl S, Karmasin M. Socio-cultural power of social media on orthorexia nervosa: An empirical investigation on the mediating role of thin-ideal and muscular internalization, appearance comparison, and body dissatisfaction. Appetite. 2023 Jun 1;185:106522. doi: 10.1016/j.appet.2023.106522. Epub 2023 Mar 8. PMID: 36893917.

Turner PG, Lefevre CE. Instagram use is linked to increased symptoms of orthorexia nervosa. Eat Weight Disord. 2017 Jun;22(2):277-284. doi: 10.1007/s40519-017-0364-2. Epub 2017 Mar 1. PMID: 28251592; PMCID: PMC5440477.

Lakritz C, Tournayre L, Ouellet M, Iceta S, Duriez P, Masetti V, Lafraire J. Sinful Foods: Measuring Implicit Associations Between Food Categories and Moral Attributes in Anorexic, Orthorexic, and Healthy Subjects. Front Nutr. 2022 Jun 13;9:884003. doi: 10.3389/fnut.2022.884003. PMID: 35769379; PMCID: PMC9234570.

Mai Adnan Abdullah, Huda Mustafa Al Hourani, Buthaina Alkhatib,

Prevalence of orthorexia nervosa among nutrition students and nutritionists: Pilot study, Clinical Nutrition ESPEN, Volume 40, 2020, Pages 144-148, ISSN 2405-4577, https://doi.org/10.1016/j.clnesp.2020.09.175.

(https://www.sciencedirect.com/science/article/pii/S2405457720303624)

Koven NS, Abry AW. The clinical basis of orthorexia nervosa: emerging perspectives. Neuropsychiatr Dis Treat. 2015 Feb 18;11:385-94. doi: 10.2147/NDT.S61665. PMID: 25733839; PMCID: PMC4340368.

Michaela J. Barnett, Weston R. Dripps, Kerstin K. Blomquist,

Organivore or organorexic? Examining the relationship between alternative food network engagement, disordered eating, and special diets, Appetite, Volume 105, 2016, Pages 713-720, ISSN 0195-6663, https://doi.org/10.1016/j.appet.2016.07.008.

Niedzielski A, Kaźmierczak-Wojtaś N. Prevalence of Orthorexia Nervosa and Its Diagnostic Tools—A Literature Review. International Journal of Environmental Research and Public Health. 2021; 18(10):5488. https://doi.org/10.3390/ijerph18105488

Foyster M, Sultan N, Tonkovic M, Govus A, Burton-Murray H, Tuck CJ, Biesiekierski JR. Assessing the presence and motivations of orthorexia nervosa among athletes and adults with eating disorders: a cross-sectional study. Eat Weight Disord. 2023 Dec 9;28(1):101. doi: 10.1007/s40519-023-01631-7. PMID: 38070009; PMCID: PMC10710386.

Foyster M, Sultan N, Tonkovic M, Govus A, Burton-Murray H, Tuck CJ, Biesiekierski JR. Assessing the presence and motivations of orthorexia nervosa among athletes and adults with eating disorders: a cross-sectional study. Eat Weight Disord. 2023 Dec 9;28(1):101. doi: 10.1007/s40519-023-01631-7. PMID: 38070009; PMCID: PMC10710386.

Hafstad, S.M., Bauer, J., Harris, A. et al. The prevalence of orthorexia in exercising populations: a systematic review and meta-analysis. J Eat Disord 11, 15 (2023). https://doi.org/10.1186/s40337-023-00739-6

Take Our Audience Survey!

This podcast is supported by Microcosm Coaching and Fly Nutrition. 

Is your Garmin making you crazy? Whoop, Oura, MyFitnessPal, Apple Watch—activity trackers promise optimization, but research shows they can fuel anxiety, obsessive behavior, and orthorexia in athletes. The line between "data-driven training" and compulsive self-monitoring is thinner than you think.

In this episode, Kylee and Zoë dive into the research on when tracking helps performance and when it hurts your health. We explore the psychology of quantification—why we love turning our bodies into spreadsheets—and how the wellness industry profits from making you feel like you're never optimized enough.

If you've ever felt guilty for missing your step goal, panicked over a "bad" HRV score, or wondered whether your recovery app is actually recovering anything, this episode will help you figure out where the line is—and whether it's time to take off the watch.

YDS is supported by Microcosm Coaching and Fly Nutrition.

Should you trust fitness influencers? From ancient Roman gladiators shilling olive oil to today's #fitspo accounts pushing supplements, humans have always been influenced—but social media has supercharged it. Studies show the people we interact with online can have real, measurable impacts on our mental and physical health—and athletes are especially vulnerable.

In this episode, Kylee and Zoë unpack why health misinformation spreads so fast, who's most susceptible to influence, and the documented harms of scrolling through heavily filtered images and dubious nutrition advice. We trace the history of endorsement culture, break down the psychology of why we trust strangers on the internet, and offer tools to protect yourself without deleting every app.

If you've ever felt worse about your body or your fueling after 10 minutes on Instagram, this episode is your antidote.

References

National Research Council (US); Institute of Medicine (US); Woolf SH, Aron L, editors. U.S. Health in International Perspective: Shorter Lives, Poorer Health. Washington (DC): National Academies Press (US); 2013. 4, Public Health and Medical Care Systems. Available from: https://www.ncbi.nlm.nih.gov/books/NBK154484/

Suciu, P. (2024, June 3). History of influencer marketing predates social media by centuries – but is there enough transparency in the 21st century?. Forbes. https://www.forbes.com/sites/petersuciu/2020/12/07/history-of-influencer-marketing-predates-social-media-by-centuries--but-is-there-enough-transparency-in-the-21st-century/ 

Ivanka Prichard, Eliza Kavanagh, Kate E. Mulgrew, Megan S.C. Lim, Marika Tiggemann,

The effect of Instagram #fitspiration images on young women’s mood, body image, and exercise behaviour, Body Image, Volume 33, 2020, Pages 1-6, ISSN 1740-1445, https://doi.org/10.1016/j.bodyim.2020.02.002. (https://www.sciencedirect.com/science/article/pii/S1740144519302578)

Lup K, Trub L, Rosenthal L. Instagram #instasad?: exploring associations among instagram use, depressive symptoms, negative social comparison, and strangers followed. Cyberpsychol Behav Soc Netw. 2015 May;18(5):247-52. doi: 10.1089/cyber.2014.0560. PMID: 25965859.

Pilgrim, K., Bohnet-Joschko, S. Selling health and happiness how influencers communicate on Instagram about dieting and exercise: mixed methods research. BMC Public Health 19, 1054 (2019). https://doi.org/10.1186/s12889-019-7387-8

Yu Wu, Jane Harford, Jasmine Petersen, Ivanka Prichard,

“Eat clean, train mean, get lean”: Body image and health behaviours of women who engage with fitspiration and clean eating imagery on Instagram, Body Image, Volume 42,

2022, Pages 25-31,ISSN 1740-1445, https://doi.org/10.1016/j.bodyim.2022.05.003. (https://www.sciencedirect.com/science/article/pii/S1740144522000821)

Langin, K. (2018, March 8). Fake news spreads faster than true news on Twitter—thanks to people, not bots | science | AAAS. Science.org. https://www.science.org/content/article/fake-news-spreads-faster-true-news-twitter-thanks-people-not-bots 

Tagliaferro, L. (2024, March 5). 50+ essential fitness statistics, facts and trends (2024). Future Fit. https://www.futurefit.co.uk/blog/fitness-statistics/#:~:text=Instagram%20and%20YouTube%20are%20among,326%2C863%20and%20on%20Instagram%20232%2C502. 

Is biohacking just diet culture repackaged for men? From cold plunges and Bulletproof coffee to ice baths and "optimization" spreadsheets, the wellness industry has found a way to sell restriction to dudes by calling it science. In this episode, Kylee and Zoë trace where biohacking came from, why "one weird trick" thinking is so seductive, and how the trend is feeding disordered eating patterns in male athletes—masked as performance enhancement.

We dig into the research on whether any of this actually works, why putting your diet in a spreadsheet doesn't make it healthy, and the question nobody's asking: is biohacking just another way for men to control their bodies under the guise of optimization?

If you've ever wondered why the guy at your gym is so passionate about seed oils and morning sunlight, this one's for you.

Are superfoods a scam? From açaí bowls to spirulina smoothies to $40 green powders, the "superfood" label has become a $150 billion marketing machine. But most superfood claims are about branding, not science—and the term itself was invented to sell bananas.

In this episode, Kylee and Zoë unpack the history of superfoods: how the word went from a 1940s marketing gimmick to a wellness industry obsession. We debunk popular myths, examine the downsides of being hyper-reliant on any single food or ingredient, and walk through what the evidence actually says about foods that improve athletic performance and adaptation.

Spoiler: your banana is doing more than that high-antioxidant powder you're spending $60 on. Plus: some spicy takes about blueberries. Checkmate, atheists!

Join the Feisty Fueled Challenge!

Kylee and Zoë wade into the murky waters of "racing weight"—a concept that’s been messing with athletes’ heads since the early days of endurance sports. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes chewing gum to spit out extra grams (yes, that’s a thing), the obsession with weight and performance has a long, bizarre history.

We unpack the origins of this idea, critique the pseudoscience and harmful messaging it often comes with, and dig into why lighter doesn’t always mean faster. Along the way, we examine why weight has become such a fixation in endurance sports and how that obsession can derail not just your performance, but your overall health.

Whether you’ve been told you need to hit an “ideal weight” to perform your best, or you’re just curious about why athletes fixate on the scale, this episode is a deep dive into why chasing racing weight can do more harm than good. Spoiler alert: You’re more than your power-to-weight ratio.

Tune in for the history, the science, and the many reasons you don’t need a scale to measure your worth—or your speed. Plus, a surprising history lesson involving figs, bloodletting, and why we don’t recommend using Horny Goat Weed to prep for your next race.

Join the Feisty Fueled Challenge!

Sponsored by Microcosm Coaching and Fly Nutrition.

Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.

In this episode, we’re covering:

• How to pick the best protein powder (and why Kylee has a lot of opinions).
• The secret to knowing if you’re eating enough without counting calories.
• Tips for finding the right gel without losing your mind.
• How to challenge bad diet advice when you hear it.
• Does compression therapy actually work, or is it a scam?
• How plant-based athletes can boost their ferritin levels.
• And more listener questions!

Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.

YDS is sponsored by Janji! Use our code "YDS" for 10% off your purchase.

YDS is sponsored by Microcosm Coaching. Get matched with a certified coach today!

New Year, same unrealistic resolutions? Zoë and Kylee dive into the science, myths, and psychology behind habit formation—and why your January goals are destined to flop without a game plan. From ancient Babylonian promises to modern-day Quitters Day, we unpack the history of resolutions, the cognitive biases that sabotage them, and why you can’t willpower your way into a better life. Spoiler: It’s not about losing 20 pounds in 4 weeks or cutting out sugar forever.

Learn why SMART goals aren’t just a corporate buzzword and how to make resolutions that actually work (hint: be specific, not perfect). Whether you’re stuck in the cult of optimization or just trying to make it to February with your sanity intact, this episode will teach you how to build habits that last longer than a TikTok trend.

References:

https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/

https://www.history.com/topics/holidays/new-years#ancient-new-year-s-celebrations

https://www.forbes.com/sites/prudygourguechon/2019/01/01/why-you-should-ditch-depressing-new-years-resolutions-and-do-this-instead/

Support us on Patreon!

Is sugar the enemy? Or is it just misunderstood? In this episode of Your Diet Sucks Zoë and Kylee dive deep into the science and misconceptions behind sugar addiction, breaking down the science behind dopamine, deprivation, and diet culture.

Join us as we cut through the BS, debunk inflammatory headlines, and reclaim the middle ground between demonizing sugar and downing 591 Sour Patch Kids (Zoë!!). If you’ve ever felt guilty about a cupcake or been told to fear fruit, this one’s for you.

Thanks to our sponsors!

Janji: Gear for runners, made for adventure. Shop now with code YDS for 10% off.

Microcosm Coaching: Personalized coaching for athletes of all levels. Start your journey at microcosm-coaching.com.

Food isn’t the enemy, but dipsh*ts on TikTok might be. Find balance, embrace nuance, and eat the damn banana. 🍌

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!

Support us on Patreon!

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 microcosmcoaching@gmail.com

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

Support us on Patreon!

Follow us on Instagram!

 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!

Support us on Patreon!

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

Support us on Patreon!

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.

Support us on Patreon!

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.

Support us on Patreon!

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.

Skratch Labs
Science-backed hydration and fueling, made from ingredients you can pronounce. We use the Super High-Carb Sport Drink Mix to get carbs and fluids dialed on long runs — especially when it’s hot out.
Get 20% off your first order at skratchlabs.com with code YOURDIETSUCKS20.

Microcosm Coaching
Coaching that prioritizes effort, context, and consistency. Whether you're running your first 5K or racing ultras, Microcosm offers fully individualized, human-first training.
Learn more at www.microcosm-coaching.com

Use code YDSAMPLE for a free snack pack from Skratch Labs!

Support us on Patreon!

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

Get a Skratch Labs sample pack on us!

Support us on Patreon!

Thanks, Janji! Use code YDS for 10% off!

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

Join our Patreon and get access to monthly bonus episodes and more nutriton content!

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!

• Look good while you age gracefully with Janji. Get 10% off at janji.com with code YDS.

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

Support us on Patreon!

Thanks to Skratch Labs for sponsoring the podcast! Get a free sample pack on us!

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.

Check out YDS Merch!

Join us on Patreon!

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.

Support YDS on Patreon!

⁠Get a FREE Skratch Labs sample pack on us!

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.

Get YDS Merch before July 25!!

Support us on Patreon!

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.

Try Tailwind's limited edition blueberry lemonade! Use YOURDIET20 for 20% OFF first order.

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

Support us on Patreon, get a glitter sticker!

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.

Support YDS on Patreon!

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.

⁠Support YDS on Patreon!⁠

⁠Check out our new T-shirts!

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.

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.⁠

  
  

⁠Support YDS on Patreon!

Check out our new T-shirts!

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.

  
  

  
  

Support us on Patreon!

Want to help with a book project? Share Your Story

Get YDS tees, mugs, hats and more on Tee Public!

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.
• ​Janji → janji.com, code YDS = 10% off first order.
• ​Microcosm Coaching → microcosm-coaching.com, book a free consultation call.

Support us on Patreon!⁠

⁠Want to help with a book project? Share Your Story⁠

⁠Get YDS tees, mugs, hats and more on Tee Public!

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.
• ​Janji → janji.com, code YDS = 10% off first order.
• ​Microcosm Coaching → ⁠microcosm-coaching.com⁠, book a free consultation call.

Support us on Patreon!⁠⁠

⁠⁠Get YDS tees, mugs, hats and more on Tee Public!

This week on Your Diet Sucks, Zoë and Kylee dive headfirst into the messy, fascinating world of food policy, the history, politics, and corporate influence that quietly shape what ends up on your plate. From the creation of the first dietary guidelines to the low-fat craze that reshaped grocery store shelves, we unravel how government agencies, industry lobbyists, and “expert” committees turned nutrition advice into a political negotiation.

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

We talk about how the USDA’s dual role, both promoting agriculture and protecting public health, set the stage for decades of conflict, and how the sugar and processed food industries learned to play the game better than anyone. It’s a story full of backroom deals, scientific sleight of hand, and the kind of marketing spin that turned “moderation” into the most profitable word in nutrition.

Thanks to Janji for supporting YDS!

Your Diet Sucks is hosted by Zoë Rom and Kylee Van Horn, RDN, and brings a skeptical, evidence-based lens to the big stories shaping how we eat, move, and live.

Support the show and get bonus content! Join the N of One Club on Patreon for bonus episodes, monthly blogs, and a community of people who also think the wellness industry is full of shit. Starting at just $3/month.

Do you really need that $5 mojito-flavored electrolyte packet to survive your morning Zoom meeting? Spoiler: probably not.

This week we're talking salt. From ancient Romans literally getting paid in it to the absolute shitshow that was the 1904 Olympic marathon (two water stations for 26 miles—Google it). Kylee breaks down what electrolytes actually are and who actually needs supplemental sodium (endurance athletes sweating buckets) versus who doesn't (everyone sitting at a desk).

We cover sweat tests, sodium replacement strategies, and the deeply annoying fact that the symptoms of too much sodium and too little sodium are basically identical. Plus: the explosion of boutique electrolyte brands, IV drip bars, and why everyone has an emotional support Stanley cup. The wellness industry wants to sell you a crisis and then the cure, and electrolytes are having a serious moment.

This episode is brought to you by:

Osmia – Science-backed skincare. Use code YDS20 at osmiaskincare.com

Tailwind Nutrition – Endurance fuel that won't wreck your stomach. Code YOURDIET20 at tailwindnutrition.com

Microcosm Coaching – Sports dietitians who understand endurance athletes. microcosmcoaching.com

Janji – Running gear with purpose. Code YDS at janji.com

Join our Patreon!

Get YDS Merch for the holidays!

Can you supplement your way to a glow? The $70 billion beauty supplement industry certainly wants you to think so.

This week we dig into collagen, biotin, hyaluronic acid, and those $90 greens powders everyone's suddenly drinking, tracing the history from Lydia Pinkham's 19th-century vegetable compound to today's $60 Moon Juice dusts. We break down what the research actually says about "ingestible beauty" (and, crucially, who funded it), why high-dose biotin might give your doctor an unwelcome surprise, and the psychology of why we keep buying products that promise to fix us from the inside out.

Also on the docket: the rise of "preventative Botox" among people under 30, the gut-skin axis (real science, grifty applications), and what actually supports skin, hair, and nail health, spoiler, it's boring. If you've ever wondered whether that greens powder is doing anything besides lightening your wallet, this one's for you.

This episode is brought to you by:

Tailwind Nutrition – Sports nutrition without the BS. Code YOURDIET20 for 20% off at tailwindnutrition.com

Osmia – Small-batch skincare made by a doctor who reads the research. Code YDS20 at osmiaorganics.com

Janji – Running gear with purpose. Code YDS at janji.com

Microcosm Coaching – Coaches who get endurance athletes. Free consultation at microcosmcoaching.com

Support us on Patreon, and see our full list of references on our website!

Do you need to eat like a caveman to unlock your ancestral potential? Spoiler: no, and also, which caveman? The whole premise falls apart the second you ask a follow-up question.

This week, we're taking on the Paleo Diet, not just what it says you should eat, but why it exists in the first place. Turns out the history goes way deeper than CrossFit bros and beef sticks. We trace the roots of "ancestral eating" back to 19th-century wilderness cults, Gilded Age masculinity panic, and a 1975 diet book with...some pretty dark roots.

From there, we dig into why Paleo took off in Silicon Valley and the manosphere, how it became a $500 million industry selling you a return to nature via Amazon Prime, and what the research actually says about eliminating grains and legumes. Spoiler: your gut bacteria are not thrilled.

Kylee breaks down the science on whole grains, the microbiome, and why the "mismatch hypothesis" doesn't hold up to evolutionary scrutiny. Zoë gets lost in Paleo subreddits, finds some surprisingly chill Burning Man content, and connects the dots between diet ideology, gender anxiety, and consumer capitalism.

If you've ever wondered why some guy at your gym is very passionate about seed oils, this one's for you.

This episode is brought to you by:

Janji — Up to 30% off sitewide through December 1st. Code YDS for 10% off your first order at janji.com

Osmia — 20% off Friday through Monday. Code YDS20 at osmiaskincare.com

Tailwind Nutrition — Code YOURDIET20 for 20% off your first order at tailwindnutrition.com

Microcosm Coaching — Book a free consultation at microcosmcoaching.com

The skincare industry is worth over $180 billion globally. The science backing most of it? Let's just say your liver isn't the only organ that doesn't need a detox.

This episode is sponsored by Osmia, Science-backed skincare formulated by a physician who actually reads PubMed. Use code YDS20 for 20% off your first order at osmiaskincare.com.

This week we're doing something a little different: a partner episode with Osmia, one of our sponsors this season. But if you know YDS, you know we don't do puff pieces. Dr. Sarah Villafranco is a board-certified emergency medicine physician who left the ER to formulate skincare, and brought her doctor brain with her. She's here because she shares our allergy to pseudoscience, not because she's paying us to be nice—and we approached this conversation with the same critical lens we'd bring to any industry deep-dive. (You can read more about how we handle sponsorships and editorial independence at yourdietsuckspodcast.com/our-advertising-ethics-policy.)

We talk about why tallow is the new wellness grift (sorry, ancestral girlies), what "natural" actually means when the FDA doesn't regulate it, and why your 20-step TikTok routine is probably making your skin worse. Sarah breaks down the three products that actually matter, explains why thicker doesn't mean more hydrating (remember: hydrate has "water" in it), and makes the case for the least sexy skincare advice ever spoken aloud: consistency.

We also get into the ethics of beauty marketing, why "anti-aging" language is completely absent from everything Osmia does, and how to be your own N of 1 experiment when it comes to your skin, which should sound familiar if you've been listening to this show.

Plus: the St. Ives Apricot Scrub accountability moment we all needed, why medicated lip balms are a scam, and the skincare equivalent of taking 500 supplements a day.

If you've ever felt overwhelmed by serums, confused by "clean beauty" claims, or suspicious that the wellness industry just found a new way to sell you a crisis and then the cure, this one's for you.

Do detoxes work? Do you need a juice cleanse to "reset" your body? Is your liver full of toxins? Short answer: no, no, and absolutely not.

This week we debunk the $6.3 trillion wellness industry's claims,juice cleanses, detox teas, foot pads, coffee enemas, the Master Cleanse, and everything in between. We cover how your liver actually detoxifies, why your kidneys filter 200 quarts of blood daily without any help from celery juice, and what a 2015 systematic review concluded about the science of detoxes.

We also dig into the history, from ancient Greek bloodletting to George Washington's death to John Harvey Kellogg's yogurt enemas (ew?) and the psychology of why we fall for purity narratives. Plus: why athletes are prime targets, the connection between "clean eating" and orthorexia, documented harms (kidney failure, electrolyte imbalances, rectal perforations (again, EW!)), and 8 red flags for spotting detox scams.

95+ facts checked, 17 sources cited. Full references at https://www.yourdietsuckspodcast.com

Sponsors:

Tailwind Nutrition – Sports nutrition without the BS. Code YOURDIET20 for 20% off at tailwindnutrition.com

Osmia – Small-batch skincare made by a doctor who reads the research. Code YDS20 at osmiaorganics.com

Janji – Running gear with purpose. Code YDS at janji.com

Microcosm Coaching – Work with coaches like Zoë and Kylee who get endurance athletes, no shame, no pseudoscience, just evidence-based training. Get connected with a coach at microcosmcoaching.com

Encore presentation—ad-free! Support independent, evidence-based nutrition content on Patreon for bonus episodes, Q&As with Kylee, and our full archive.

Every January, gyms overflow and 91% of resolutions get abandoned before spring. In this episode, we trace the surprisingly ancient history of New Year's resolutions—from Babylonian harvest promises to Roman offerings to Janus—and explore why our brains are so bad at sustaining behavior change.

We debunk the myth that habits take 21 days to form (it's actually 18 to 254 days), explain why willpower is one of the least effective tools for lasting change, and dig into the neuroscience of why your cortisol-flooded prefrontal cortex might be working against you. Kylee breaks down the resolution patterns she sees in her nutrition practice—the athlete trying to drop 20 pounds in four weeks, the five-hour Sunday meal prep plans, the all-or-nothing thinking that turns one missed day into total abandonment—and shares how to set goals that actually stick.

We cover Strava's "Quitters Day" phenomenon (January 19th), why dry January might backfire, and why positive reinforcement beats self-punishment every time. Plus: Woody Guthrie's charmingly chaotic 1943 list of "New Year's Rulin's," including "wash teeth, if any" and "help win war / beat Fascism."

We brought the husbands on for this one. Sean Van Horn and TJ David join us to talk about eating disorders in men, disordered eating in male athletes, and how the wellness industry preys on masculine insecurity with different packaging but the same playbook.

First up: a game called Influencer or Dictator, where the guys guess whether quotes about discipline and suffering came from David Goggins or Joseph Stalin. It was harder than it should have been.

Ten million American men will experience an eating disorder. Men make up 25 percent of cases, but only 10 percent of treatment, and the shame is double because you're told you have a "women's disease." Meanwhile, gym culture sells restriction as optimization and calls it biohacking. If you put it in a spreadsheet, it's not mental illness, right? It's astrology for boys.

We trace the history from Charles Atlas selling masculinity during the Great Depression to G.I. Joe's impossible biceps to today's Ginfluencer explosion. Every masculinity crisis spawns a fitness boom. Sean shares his own eating disorder recovery, and we break down the red flags hiding in plain sight: cutting, clean eating, cheat days, earning food, no rest days. When The Rock does it, he's a brand. When your friend does it, check in.

Sponsors:

• Osmia Skincare — Code YDS20 at osmiaskincare.com for 20% off
• Tailwind Nutrition — Code YOURDIET20 at tailwindnutrition.com for 20% off
• Microcosm Coaching — Free consult at microcosm-coaching.com

⁠Check out our website for a full list of episodes and references!⁠

Support us on Patreon, or Apple Subscriptions or Spotify Premium!

Can you build muscle, train hard, and actually perform on a vegetarian diet? Do plant-based eaters need more protein? Is iron deficiency a real concern or just wellness industry noise? This week, Zoë and Kylee dig into what the research actually says about vegetarian diets for athletes and active people, no Game Changers propaganda, no carnivore fear-mongering, just science.

Turns out vegetarian athletes do need about 20-30% more protein than omnivores to achieve the same muscle protein synthesis. Kylee explains why leucine matters, what PDCAAS scores actually mean, and which plant proteins are worth prioritizing (and which ones are working against you). Then Zoë gets quizzed on iron, B12, zinc, omega-3s, and protein combining in a game called Truth or Deficit, and her performance is, frankly, embarrassing for someone who's been vegetarian since age 17.

They also talk about something that doesn't get discussed enough: the research linking vegetarianism and disordered eating. Studies show plant-based eaters are about twice as likely to report orthorexic symptoms as omnivores, and Zoë gets honest about her own history using veganism as eating disorder cover.

Plus: 2,500 years of people being unhinged about dietary purity, including Pythagoras possibly getting murdered because he refused to walk through a bean field, the anti-masturbation origins of graham crackers, and how "you are what you eat" thinking has been claimed by feminist abolitionists and literal Nazis alike. The plants aren't the problem. The purity logic might be.

Vegetarian diets can absolutely support your training and your health. They just require more planning, more attention to a few key nutrients, and an honest conversation with yourself about why you're doing it.

Sponsors:

• Osmia Skincare — Code YDS20 at osmiaskincare.com for 20% off
• Tailwind Nutrition — Code YOURDIET20 at tailwindnutrition.com for 20% off
• Microcosm Coaching — Free consult at microcosm-coaching.com

Intermittent fasting is the most Googled diet-related term on the planet, except everyone who does it will tell you it's not a diet. It's a protocol. An eating window. A lifestyle. An optimization hack. Definitely, absolutely, under no circumstances a diet. You just don't eat for sixteen hours. Totally different.

In this episode, we trace IF from ancient religious fasting traditions through its secularization and commodification, afrom Martin Berkhan's Leangains forum and its tagline ("fuck breakfast") to Michael Mosley's BBC documentary, Hugh Jackman's Wolverine physique, and Jack Dorsey describing his weekend-long fasts as "hallucinating" like that's a selling point. We walk through how a Nobel Prize in yeast biology became a justification for skipping breakfast, why Jason Fung's The Obesity Code scored 31% on scientific accuracy and still became the IF bible, and how the fasting app market turned one simple rule into a multimillion-dollar industry.

Then we get into what the science actually says. We break down the claimed mechanisms — metabolic switching, autophagy, insulin sensitivity — and look honestly at where the evidence lands. Spoiler: the mechanisms are real, but the confidence far outpaces the human data. The first direct measurement of autophagy in humans was published in 2025. Mouse metabolism runs seven times faster than ours. And the landmark Liu et al. trial in the New England Journal of Medicine found that time-restricted eating is no better than regular caloric restriction for weight loss. You're not metabolic switching. You're just eating less.

We also dig into what IF means for active people (no performance benefit across any exercise type, real risk of under-fueling and RED-S, and a protein distribution problem that no eight-hour window can solve), what the AHA, ADA, NIA, and ISSN actually say about it, and the robust research linking IF to eating disorder behaviors across all genders — including a landmark study showing that fasting was a stronger predictor of binge eating disorder than any other form of dietary restraint. Fasting is listed in the DSM-5 as a compensatory behavior. Just because you give it a different vocabulary doesn't mean your body experiences it differently.

Your body is smarter than any fasting app. Also, breakfast slaps..

This Episode's Sponsors:

rabbit — Code YDSFEB for 10% off

Osmia — Code YDS20 for 20% off

Tailwind — Code YOURDIET20 for 20% off

Microcosm Coaching — Book a free consultation

Full references, episode archive, and our advertising ethics policy at yourdietsuckspodcast.com

Hosted by: Zoë Rom & Kylee Van Horn, RDN

Connect With Us: ⁠Patreon⁠ | ⁠@yourdietsuckspod on instagram

The wellness industry wants you to believe your body is on fire. Tired? Inflamed. Bloated? Inflamed. Sad? Believe it or not, inflamed. But what does inflammation actually mean, and should athletes be worried about it?

In this episode, we trace how inflammation went from a specific biological process to a wellness Rorschach test that can sell you anything from turmeric lattes to $200 supplement stacks. Zoë covers the history, from 1970s eicosanoid research to the glucose goddess's empire of banana fear, while Kylee breaks down what the research actually shows about anti-inflammatory diets.

We cover the Mediterranean diet, elimination protocols like AIP, why sugar isn't the devil, why most inflammation claims come from rodent studies using absurd doses, and why under-fueling might be more inflammatory than anything in your pantry. Plus: why nightshades sound like a goth stripper.

This Episode's Sponsors:

rabbit — Code YDSFEB for 10% off

Osmia — Code YDS20 for 20% off

Tailwind — Code YOURDIET20 for 20% off

Microcosm Coaching — Book a free consultation

Full references, episode archive, and our advertising ethics policy at yourdietsuckspodcast.com

Hosted by: Zoë Rom & Kylee Van Horn, RDN

Get "Carb Slut" and "Petty and Scientifically Literate" merch here!

Whole30 has sold millions of books, built a coaching empire, and partnered with Chipotle and Walmart — all without a single peer-reviewed clinical trial. In this episode, Zoë traces the program from its origin on a CrossFit blog in 2009 to its multi-million dollar licensing ecosystem, digs into the loaded vocabulary (sugar dragons, tiger blood, sex with your pants on), and examines what happened when a nutrition science student fact-checked all 450 citations in It Starts With Food. Kylee breaks down how real elimination diets work, why this one poses specific risks for athletes, and what the plant-based Whole30 contradiction reveals about whether the rules were ever based on science at all.

Support Your Diet Sucks on Patreon for bonus episodes, weekly threads, recipes, and AMA access: patreon.com/yourdietsucks.

This episode is brought to you by rabbit — use code YDSMARCH10 for 10% off at rabbit.com.

Osmia Skincare — code YDS20 for 20% off at osmiaskincare.com.

Tailwind Nutrition — code YOURDIET20 for 20% off at tailwindnutrition.com.

And Microcosm Coaching — book a free consultation at microcosm-coaching.com.

Get "Carb Slut" and "Petty and Scientifically Literate" merch here!

Check out our website for references, transcripts, and more!

Diet culture is really good at one thing: finding the places people go to belong, and nesting inside them. This episode follows that instinct back to one of its oldest sources, the American evangelical church. Zoë and Kylee are joined by Leslie Schilling, RDN, CSSD, sports dietitian, eating disorder specialist, and author of Feed Yourself, to trace how food, bodies, and spiritual worthiness got so tangled together, and what it costs the people caught inside that tangle.

From Pope Gregory's taxonomy of gluttony in the sixth century to Rick Warren's Daniel Plan weigh-ins, "your body is a temple" taken wildly out of context, and why eating disorders tied to religious identity are among the hardest to treat. You don't have to have ever set foot in a church to have received this transmission.

Support Your Diet Sucks on Patreon for bonus episodes, weekly threads, recipes, and AMA access: patreon.com/yourdietsucks.

This episode is brought to you by rabbit — use code YDSMARCH10 for 10% off at rabbit.com. Osmia Skincare — code YDS20 for 20% off at osmiaskincare.com. Tailwind Nutrition — code YOURDIET20 for 20% off at tailwindnutrition.com. And Microcosm Coaching — book a free consultation at microcosm-coaching.com.