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PODCAST

The Bodybuilding Dietitians

The Bodybuilding Dietitians

Welcome to The Bodybuilding Dietitians Podcast! Join your hosts Jack Radford-Smith, Tyarra Nelson, and Damien Cox who are qualified dietitians, exercise scientists, and competitive bodybuilders. Each week we share evidence-based strategies to help you optimise your nutrition, training, performance, and body composition, while giving you a real look into the bodybuilding lifestyle on and off the stage. Expect practical tips on fat loss, muscle building, contest prep, gut health, and longevity,

health & fitness nutrition

All Episodes

34:56

How to Reduce Visceral Fat and Pre-Workout...

The Bodybuilding Dietitians ·

2026/04/12

In this episode of The Bodybuilding Dietitians Podcast, we answer three listener questions, starting with how to reduce visceral fat more effectively, including realistic rates of loss, why visceral fat is more metabolically active than subcutaneous fat, and levers beyond a calorie deficit such as aerobic fitness, anti-inflammatory nutrition, sleep, stress, and alcohol. We then break down pre-workout supplements that actually have research support, including clinical dosing, timing, and why most

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36:47

Is Bulking Actually Dead? + Are Antioxidants Blunting...

The Bodybuilding Dietitians ·

2026/04/05

In this episode of the Bodybuilding Dietitians podcast, we tackle the question of whether a calorie surplus is truly necessary for muscle gain or whether maintenance can be just as productive. We discuss Eric Helms' 2023 study comparing maintenance to moderate and larger surpluses, how training age shifts the equation, and why training performance is the real driver of muscle growth rather than scale weight alone. We also cover whether high-dose antioxidants like vitamin C and vitamin E can blunt

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44:13

How to Stop Tracking Without Losing Progress & Is 10g...

The Bodybuilding Dietitians ·

2026/03/31

In this episode of The Bodybuilding Dietitians Podcast, we unpack how to structure your nutrition without rigid tracking, including the key differences between auto-regulation and intuitive eating, and practical tools like hunger awareness, portion anchoring, and body weight trend monitoring. We also discuss what deserves your attention most during prep versus the off season, covering everything from calorie deficits and training stimulus to sleep, progressive overload, and diet quality. Finally, we

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44:13

How to Stop Tracking Without Losing Progress & Is 10g...

The Bodybuilding Dietitians ·

2026/03/29

In this episode of The Bodybuilding Dietitians Podcast, we unpack how to structure your nutrition without rigid tracking, including the key differences between auto-regulation and intuitive eating, and practical tools like hunger awareness, portion anchoring, and body weight trend monitoring. We also discuss what deserves your attention most during prep versus the off season, covering everything from calorie deficits and training stimulus to sleep, progressive overload, and diet quality. Finally, we

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42:47

How to Fuel Early Morning Sessions, the Interference...

The Bodybuilding Dietitians ·

2026/03/22

In this episode of The Bodybuilding Dietitians Podcast, we work through listener questions across three topics: early morning training nutrition, the interference effect from combining resistance training with other sports, and our current favourite exercises for hypertrophy across every major muscle group.On fuelling, we cover practical strategies for pre-dawn sessions including hydration, carbohydrate timing, caffeine, and how to structure the night before to set yourself up. We then discuss

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39:10

30 Plants Per Week for Gut Health? Sleep Issues...

The Bodybuilding Dietitians ·

2026/03/15

In this episode of The Bodybuilding Dietitians Podcast, we answer listener questions on dietary diversity, gut health, sleep during dieting, and sodium intake for active individuals.We explore the concept of aiming for 30 different plant foods per week, why dietary variety may matter for gut health, and how physique athletes can increase food diversity without overcomplicating their nutrition. We also discuss why sleep often becomes more disrupted during calorie deficits and contest prep,

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36:15

Binge Eating, Calorie Restriction, and Longevity

The Bodybuilding Dietitians ·

2026/03/08

This week we are answering the questions you have sent to us via Instagram! In this episode, we rank sleep, activity, and protein for the average person and explain why the order might surprise you. We break down the physiology behind binge eating after prep and why willpower is the wrong tool for the job. We also look at what caloric restriction actually does for longevity and whether it is worth pursuing if you are already lean and active. Finally, we cover how to approach nutrition around a

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36:39

Overrated vs Underrated: What's Actually Worth Your...

The Bodybuilding Dietitians ·

2026/03/01

Not everything in nutrition and training deserves the attention it gets. Some things are overcomplicated, overpriced, or just not moving the needle the way most people think. Others are sitting right in front of you, consistently undervalued.In this episode, we work through what's actually worth your time. On the nutrition side, that means taking an honest look at precision tracking, electrolyte supplements, greens powders, gut health, and why understanding the difference between hunger and

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36:27

Sleep Optimisation Guide: What Actually Matters for...

The Bodybuilding Dietitians ·

2026/02/22

In this episode of the Bodybuilding Dietitians podcast, we delve into the critical topic of sleep, discussing its importance for overall health, body composition, and performance. We share personal experiences and actionable tips for improving sleep quality, including establishing a consistent sleep schedule, managing caffeine intake, and creating a conducive sleep environment. The conversation also covers the significance of nutrition and supplements in enhancing sleep, as well as effective

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31:48

Strategies for Muscle Gain: High vs Low Volume...

The Bodybuilding Dietitians ·

2026/02/15

In this episode of The Bodybuilding Dietitians Podcast, we discuss the pros and cons of training with low glycogen levels, emphasising the importance of carbohydrates for performance. We share personal updates on our training and nutrition phases, highlighting volume in training and the balance between high and low volume approaches. The conversation concludes, as always with what we learned this week!Whether you’re a physique athlete, gym enthusiast, or simply someone who wants to level up their

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33:01

Debating Sugar-Free Drinks and Carbohydrate Types

The Bodybuilding Dietitians ·

2026/02/08

In this episode of the Bodybuilding Dietitians podcast, we dive into listener questions, focusing on the consumption of sugar-free drinks and the differences between recovery diets and reverse diets. We discuss the varying perspectives on artificial sweeteners, with Jack sharing his personal avoidance of sugar-free drinks, while Damien and Lauren offer their insights on moderation and context. The conversation highlights the psychological aspects of diet choices and the importance of individual

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38:50

Gut Health, Carbohydrate Timing & How Nutrition...

The Bodybuilding Dietitians ·

2026/02/01

In this episode of The Bodybuilding Dietitians Podcast, we discuss various aspects of nutrition, gut health, and the social dynamics of bodybuilding. Our newest host Lauren shares her background and insights into how nutrition impacts performance and mental well-being. The conversation delves into common misconceptions about gut health, the importance of adequate nutrition, and strategies for carbohydrate timing to enhance performance. We also explore the challenges of maintaining dietary goals in

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41:57

Managing Hunger, Appetite, and Food Focus During...

The Bodybuilding Dietitians ·

2026/01/25

In this episode of the Bodybuilding Dietitians podcast, we discuss the importance of food variety in and out of competition prep, the role of micronutrients and gut health, and the psychological aspects of dieting. We explore strategies for managing hunger and appetite during prep, the significance of routine, and how to handle food focus. The conversation emphasises the need for a balanced approach to nutrition while preparing for competitions, highlighting the importance of both physical and

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39:33

How We’re Eating and Training in 2026

The Bodybuilding Dietitians ·

2026/01/18

In this episode of the Bodybuilding Dietitians podcast, we discuss our personal experiences with nutrition and training during the holiday season, particularly around Christmas. We reflect on their post-show phases, the importance of maintaining a healthy relationship with food, and the adjustments they have made to their training routines. The conversation also touches on the significance of meal planning, the enjoyment of training in a supportive environment, and their future goals in

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40:24

Nutrition Distractions Holding You Back

The Bodybuilding Dietitians ·

2026/01/11

In this episode of the Bodybuilding Dietitians podcast, we tackle a variety of questions from their audience, covering topics such as the nutritional value of brown rice, the role of seeds in bodybuilding diets, the importance of fibre, and how to assess muscle mass for competition. We also discuss the challenges of post-show weight gain, emphasising the need for a supportive community and the importance of perspective in bodybuilding. As always, we wrap up with lessons learned throughout the

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45:31

What Bodybuilders Get Wrong About Comp Prep

The Bodybuilding Dietitians ·

2026/01/04

Welcome to The Bodybuilding Dietitians Podcast!In this episode of the Bodybuilding Dietitians podcast, we delve into the intricacies of competition preparation, focusing on Season A. We discuss the importance of planning ahead, building a strong foundation, and maintaining sustainability in bodybuilding. We explore common mistakes in comp prep, strategies for success, and the significance of managing resources effectively. This episode also covers when to make training adjustments, managing

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50:56

Body Recomposition Guide: What Actually Matters for...

The Bodybuilding Dietitians ·

2025/12/28

Welcome to The Bodybuilding Dietitians Podcast!In this episode of the Bodybuilding Dietitians podcast, we delve into the concept of body recomposition, exploring its feasibility, realistic expectations, and the implications of nutrition and training. We discuss the importance of setting appropriate goals based on individual training experience and body composition, as well as the opportunity costs associated with pursuing body recomp. The conversation emphasises the critical role of nutrition and

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44:48

Carbs vs Fats For Athletes + Practical Social Eating...

The Bodybuilding Dietitians ·

2025/12/21

Welcome to The Bodybuilding Dietitians Podcast!In this episode of the Bodybuilding Dietitians podcast, we break down the nuances of dietary fats and how different carb vs fat ratios can impact bodybuilders. We talk through balancing macronutrients, with a focus on how carbohydrates can support training performance. We also explore strategies for social meals, touching on the psychological side of eating out. We share personal experiences and practical tips for navigating social occasions while

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44:37

Intra-Workout Carb Guide, The Best Tracking Apps, and...

The Bodybuilding Dietitians ·

2025/12/14

Welcome to The Bodybuilding Dietitians Podcast!In this episode of the Bodybuilding Dietitians podcast, we discuss our current supplement stacks, the benefits of intra-workout carbohydrates, and the importance of hydration for performance. We also compare popular tracking apps like MyFitnessPal and Cronometer, sharing insights on their accuracy and usability. As always, we wrap up with what we learned this week! Whether you’re a physique athlete, gym enthusiast, or simply someone who wants to

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43:20

Our Top Supplements & Off-Season Weight Gain Guide

The Bodybuilding Dietitians ·

2025/12/07

Welcome to The Bodybuilding Dietitians Podcast!In this episode of the Bodybuilding Dietitians podcast, we discuss our top three recommended supplements for health and performance. We delve into the benefits of Vitamin D with calcium, creatine monohydrate, and omega-3 supplements, providing insights into personal experiences and the scientific backing for each. As always, we wrap up with what we learned this week! Whether you’re a physique athlete, gym enthusiast, or simply someone who wants to

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328 results

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