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Why is everything suddenly protein? From protein cereal to protein chips to protein water (??), it feels like the world has gone macro-mad. In this episode, Zoë and Kylee dig into the science, history, and cultural obsession behind the most overhyped, but still important, nutrient on the label: protein.

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We break down:

• How much protein you actually need (especially if you're an endurance athlete)

• Why protein powder might be helpful—or a waste of money

• What makes a good protein supplement (and how to avoid the ones full of heavy metals)

• The environmental and digestive cost of high-protein diets

• How diet culture, aging fear-mongering, and gendered marketing shape the protein conversation

• Why more isn’t always better—and why fiber and carbs matter too

If you’ve ever wondered whether your recovery smoothie is necessary or if you're somehow failing by not eating 200 grams of protein a day, this one’s for you.

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Are ketone supplements the next big thing in sports performance, or just overpriced hype that tastes like jet fuel? In this episode of Your Diet Sucks, Zoë and Kylee break down the science behind exogenous ketones, including what they are, how they work, and whether they actually improve endurance, recovery, or brain function.

We explore the difference between ketone esters, salts, and precursors like Ketone IQ, plus the wild backstory—from epilepsy treatments to DARPA’s “Metabolic Dominance” program to the Tour de France. You'll learn what the research says about using ketones for weight loss, blood sugar control, and athletic performance, and why most runners probably don’t need them.

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.

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This week on Your Diet Sucks, we’re digging into one of the most misunderstood—and over-marketed—topics in endurance sports: nutrition for female athletes.

You’ve probably heard the myths: women should eat for their body type, avoid carbs during their cycle, or that we're not just small men when it comes to fueling. But most of that advice isn’t based on solid science; it’s based on outdated research, rigid stereotypes, and a whole lot of pseudoscience.

In this episode, Kylee and Zoë unpack:

• ​Why most sports science has ignored female athletes for decades
• ​How hormonal fluctuations, birth control, and life stage transitions affect fueling
• ​What’s actually different about female endurance physiology
• ​The truth about somatotypes (ectomorph, mesomorph, endomorph) and why they’re BS
• ​Evidence-backed nutrition strategies for training, recovery, and long-term health
• ​Why research gaps are still being filled by grifters, and how to stay skeptical

Whether you're menstruating, on birth control, pregnant, postpartum, or in perimenopause—or you coach or care about someone who is—this episode is your myth-busting guide to what women really need to fuel their performance.

Thanks to Janji for supporting the podcast! Use code YDS for 10% off your purchase.

REFERENCES

Cowley, E. S., Olenick, A. A., McNulty, K. L., & Ross, E. Z. (2021).“Invisible sportswomen”: The sex data gap in sport and exercise science research. Women in Sport and Physical Activity Journal, 29(2), 146–151. https://doi.org/10.1123/wspaj.2020-0051

Elliott-Sale, K. J., Minahan, C. L., de Jonge, X. A. K. J., Ackerman, K. E., Sipilä, S., Constantini, N. W., Lebrun, C. M., Hackney, A. C., & Nindl, B. C. (2021).Methodological considerations for studies in sport and exercise science with women as participants: A working guide for standards of practice for research on women. Sports Medicine, 51(5), 843–861. https://doi.org/10.1007/s40279-021-01435-2

International Society of Sports Nutrition (Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., de Jonge, X. A. K. J., Hirsch, K. R., Arent, S. M., & Antonio, J.). (2023).International Society of Sports Nutrition Position Stand: Nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 15. https://doi.org/10.1186/s12970-023-00541-w

Mountjoy, M., Sundgot-Borgen, J., Burke, L., Ackerman, K. E., Blauwet, C., Constantini, N., Lebrun, C., Lundy, B., Melin, A., Meyer, N., Sherman, R., Tenforde, A., Torstveit, M. K., & Budgett, R. (2018).IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 52(11), 687–697. https://doi.org/10.1136/bjsports-2018-099193

Sims, S. T. (2016).ROAR: How to match your food and fitness to your unique female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Books.