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PODCAST

The Bodybuilding Dietitians

The Bodybuilding Dietitians

Welcome to The Bodybuilding Dietitians Podcast! Join your hosts Jack Radford-Smith, Lauren Stevens, 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

34:31

How We Train and Eat Right Now | What's Actually Working

The Bodybuilding Dietitians ·

2026/10/04

How do you continue making progress when you have already been training for years?In this episode of The Bodybuilding Dietitians Podcast, we share what our training and nutrition currently look like, the physique goals we are working towards and which variables we are adjusting to keep progressing. We discuss when adding more training volume may be useful, when execution and intensity deserve more attention, and why doing more work can become counterproductive if training quality or recovery

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43:17

Strength and Longevity: How Lifting Extends Your Life...

The Bodybuilding Dietitians ·

2026/09/27

You may have started lifting to build muscle or change your physique, but the benefits of resistance training extend far beyond how you look. In this episode of The Bodybuilding Dietitians Podcast, we explain how lifting can support metabolic health, bone density, cognitive function, mental health and physical independence as you age. We also discuss how much strength training may be needed to gain meaningful health benefits and why building muscle earlier can provide a greater reserve for later in

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40:23

The Most Overrated and Underrated Foods, Supplements...

The Bodybuilding Dietitians ·

2026/09/20

Which popular fitness trends deserve your time and money, and which are mostly surviving on hype?In this episode, we rate some of the most discussed foods, supplements and training methods as overrated, underrated or fairly rated. We cover creatine dosage and the growing interest in its potential brain benefits, whether greens powders can replace anything meaningful in your diet and why many pre-workouts may be little more than expensive caffeine. We also discuss whole eggs, sardines, potatoes,

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39:57

Macro Tracking Guide: Accuracy, Common Errors and...

The Bodybuilding Dietitians ·

2026/09/13

In this episode of The Bodybuilding Dietitians Podcast, we explain why macro tracking is often far less precise than people assume and how to make it more useful without becoming obsessive. We cover inaccurate database entries, barcode errors, raw versus cooked weights, restaurant meal estimates, untracked bites and cooking oils, and why your calories and macros may not add up even when you appear to hit your targets perfectly. We also discuss when tracking can support fat loss, muscle gain and

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42:55

Contest Prep Mistakes: Where Bodybuilders Go Wrong...

The Bodybuilding Dietitians ·

2026/09/06

If your contest prep timeline only works when everything goes perfectly, prep can become much harder than it needs to be. In this episode of The Bodybuilding Dietitians Podcast, we break down how to plan a smarter bodybuilding contest prep, from setting a realistic rate of fat loss to building in breathing room before fatigue, hunger and recovery become difficult to manage.We explain how to reverse-engineer your prep from your expected stage weight rather than defaulting to an arbitrary 16 or 20

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46:23

Bulking for Muscle Growth | How Fast, How Long and...

The Bodybuilding Dietitians ·

2026/08/30

Is bulking dead, or have we simply misunderstood what a productive building phase should look like? In this episode of The Bodybuilding Dietitians Podcast, we break down how to structure a bulk around your experience, starting body composition, training performance and personal preferences. We cover appropriate rates of gain for beginner, intermediate and advanced lifters, how long a building phase should last, and why the scale does not need to rise every week for progress to occur. We also

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40:45

GLP-1s Explained: What Ozempic and Wegovy Mean for...

The Bodybuilding Dietitians ·

2026/08/23

In this episode of The Bodybuilding Dietitians Podcast, you'll learn how GLP-1 medications work and what to consider before, during and after using them.We explain how medications such as Ozempic, Wegovy and Mounjaro affect appetite, food intake, blood glucose and digestion. You'll also learn who may benefit from them, why eligibility should extend beyond a BMI cutoff, and why they are neither cheating nor a magic solution. If you're currently using a GLP-1, we cover how to structure your meals,

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38:56

The Highest-Return Habits for Nutrition, Training and...

The Bodybuilding Dietitians ·

2026/08/16

In this episode of The Bodybuilding Dietitians Podcast, we share the small habits and practical changes that can produce a disproportionate return across your nutrition, training, sleep and body composition.We discuss how to combine structure with flexibility in your diet, choose exercises that stimulate the target muscle without creating unnecessary fatigue, and use a training log to make progression more objective. We also cover how meal timing and caffeine can affect sleep, why your hardest

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45:59

The Dieting Mistakes Making Fat Loss Harder (And How...

The Bodybuilding Dietitians ·

2026/08/09

In this episode of The Bodybuilding Dietitians Podcast, we work through five common dieting mistakes that can make fat loss harder to sustain, even when your calories and macros appear to be in order. We start with all-or-nothing thinking, including why one unplanned meal can quickly become an entire weekend of overeating, and why returning to your normal routine is more valuable than trying to compensate or waiting until Monday to restart. From there, we discuss what happens when a diet ends

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47:42

The Recovery Hierarchy | What Works, What's Overrated...

The Bodybuilding Dietitians ·

2026/08/02

Training hard but still feeling sore, fatigued or stuck in the gym? The answer may not be another recovery supplement, massage gun or cold plunge.In this episode, we help you identify where your recovery may actually be breaking down. We explain how training volume, intensity and execution can create more fatigue than your current sleep, nutrition and lifestyle can support, along with the signs that it may be time to adjust your program or take a deload. We also unpack the foundations that

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41:07

The Muscle Building Blueprint | What Your Nutrition...

The Bodybuilding Dietitians ·

2026/07/26

In this episode of The Bodybuilding Dietitians Podcast, you’ll learn how to bring your nutrition and training together to support more effective muscle growth. We cover whether a calorie surplus is necessary, how quickly body weight should increase, and why gaining faster does not always mean building more muscle. We also discuss the psychological side of a gaining phase, including accepting controlled changes in body composition while strength, recovery and training performance improve. On the

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38:05

The Fuelling Strategy Lifters Miss | Muscle Gain,...

The Bodybuilding Dietitians ·

2026/07/19

In this episode of The Bodybuilding Dietitians Podcast, we break down what it actually means to fuel properly for training, recovery and physique progress. Fuelling is often reduced to a pre-workout meal or simply hitting your daily calories, but an athlete can technically meet their intake target and still fail to support the periods where performance, recovery and normal physiological function matter most.We cover the difference between under-fuelling, low energy availability and RED-S, including

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40:13

The Fibre Framework | Gut Health, Fat Loss and the...

The Bodybuilding Dietitians ·

2026/07/12

In this episode of The Bodybuilding Dietitians Podcast, we break down why fibre deserves far more attention than being treated as something that just helps with digestion. Fibre is the nutrient lifters most consistently neglect, and one of the best evidenced dietary factors for long term health, yet the typical high protein physique diet is almost engineered to leave people well short of what they need. We cover what fibre actually is and why the different types matter, from soluble and viscous

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44:11

The Complete Fat Guide: What Lifters Actually Need...

The Bodybuilding Dietitians ·

2026/07/05

In this episode of the Bodybuilding Dietitians podcast, we delve into the often-overlooked topic of dietary fat and its role in health, performance, body composition, and bodybuilding nutrition. While protein and carbohydrates tend to receive most of the attention in the fitness space, dietary fat plays an important role in hormone production, brain health, cardiovascular health, cell function, and the absorption of fat-soluble vitamins. We discuss why fat should not simply be viewed as the macro

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39:16

3 Fitness Myths That Are Still Costing People Progress

The Bodybuilding Dietitians ·

2026/06/28

In this episode of The Bodybuilding Dietitians Podcast, we work through three of the most persistent fitness myths we see in practice and online. We start with detox diets and elimination diets, covering what the body actually does physiologically to manage detoxification, where clinical elimination protocols like low FODMAP have a legitimate role, and why the casual use of juice cleanses, skinny teas, and food group restriction tends to create more problems than it solves, including nutrient gaps,

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42:58

The Complete Carbohydrate Guide: What Lifters...

The Bodybuilding Dietitians ·

2026/06/21

In this episode of The Bodybuilding Dietitians Podcast, we work through everything lifters need to know about carbohydrates. We start with what carbohydrates actually do beyond just providing energy, including the glycogen story, why resistance training depletes far less glycogen than most people assume, and the other roles carbs play in supporting training quality, recovery, and adherence. We cover how to set your daily carbohydrate intake based on training volume rather than a fixed number, the

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31:55

Cut or Bulk, Meal Frequency in a Cut and How to Stay...

The Bodybuilding Dietitians ·

2026/06/14

In this episode of The Bodybuilding Dietitians Podcast, we run through another Instagram Q&A and welcome Talia to the show for her first appearance. We start with how to decide between cutting and bulking, covering why body fat percentage tends to be the more useful dial, where recomping and maintenance phases fit in, and how to make the call based on your current composition. From there we get into meal frequency through a cut and contest prep, including how to structure eating around training

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36:15

Complete Protein Guide: What Actually Matters for...

The Bodybuilding Dietitians ·

2026/06/07

In this episode of The Bodybuilding Dietitians Podcast, we kick off our macronutrient series with a full deep dive on protein. We start with why protein matters for you beyond muscle, from connective tissue and hormones to satiety and the thermic effect of food. From there we get into how much you actually need, working through targets for your phase across a deficit, maintenance, or surplus, why the 1.6 grams per kilo figure is a lean mass ceiling rather than a hard limit for you, and how to

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44:20

Muscle Retention Guide | What Matters Most When You...

The Bodybuilding Dietitians ·

2026/05/31

In this episode of The Bodybuilding Dietitians Podcast, we break down how to actually hold onto muscle when you are in a calorie deficit. We cover why perception of muscle loss is often inaccurate and why objective tracking matters before a deficit even begins. From there we get into how starting body fat percentage should influence your rate of loss, the research behind protein targets and why the commonly cited ceiling may undersell what leaner athletes actually need, and how carbohydrate

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34:05

Why You Are Not Getting Results (It's Not Your Effort)

The Bodybuilding Dietitians ·

2026/05/24

In this episode of The Bodybuilding Dietitians Podcast, we unpack why putting in effort and following a strategy doesn't always lead to the results you expect. We start by looking at the growing role of AI chatbots in nutrition advice, where they fall short compared to real coaching, and why confident answers aren't always accurate ones. From there, we get into the practical side of fat loss stalls, including the difference between eating well and actually being in a deficit, how weekends can erase

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