The Bodybuilding Dietitians

How to Stop Tracking Without Losing Progress & Is 10g of Creatine Better Than 5g?

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 dive into whether increasing creatine from 5g to 10g per day offers additional cognitive benefits, what the current research actually shows, and who might benefit most. The episode wraps up as always with what we learned this week.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

How to Fuel Early Morning Sessions, the Interference Effect & Favourite Exercises by Muscle Group

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 the realities of balancing lifting with team sports or cardio, how to prioritise when goals compete, and what Damien learned firsthand from juggling football and bodybuilding prep. We wrap up with a full run-through of our go-to movements for lats, back thickness, quads, glutes, hamstrings, chest, abs, delts, biceps, and triceps, including why stimulus-to-fatigue ratio and enjoyment matter more than defaulting to the traditional barbell lifts.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

30 Plants Per Week for Gut Health? Sleep Issues During Dieting & Sodium for Athletes

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, looking at both the physiological drivers and practical strategies that may help minimise disruption.
 
Finally, we unpack common misconceptions around sodium intake, including how much may be appropriate for active individuals, when higher intakes may be useful, and why consistency often matters more than aggressive restriction.
 
As always, we wrap up with what we learned this week.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Binge Eating After Dieting, Calorie Restriction for Longevity & Ranking Sleep vs Activity

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 deload and whether you actually need to adjust your calories. 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 level up their nutrition and training knowledge, this podcast will educate and guide you forward.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Overrated vs Underrated: What's Actually Worth Your Attention in Nutrition and Training

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 appetite can make or break a diet phase. On the training side, we cover program hopping, skill acquisition, training to failure, and why your NEAT levels might be doing more for your body composition than your gym sessions. 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 level up their nutrition and training knowledge, this podcast will educate and guide you forward.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Sleep Optimisation Guide: What Actually Matters for Health, Performance and Body Composition

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 wind-down strategies to prepare for a restful night. The episode 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 nutrition and training knowledge, this podcast will educate and guide you forward.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Tyarra Nelson – https://www.instagram.com/tyarranelson/?hl=en
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Strategies for Muscle Gain: High vs Low Volume Training & Fuel Availability

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 nutrition and training knowledge, this podcast will educate and guide you forward.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Tyarra Nelson – https://www.instagram.com/tyarranelson/?hl=en
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Debating Sugar-Free Drinks and Carbohydrate Types

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 preferences in dietary habits. The hosts also explore the implications of different diets for the general population, emphasising the need for personalised approaches to nutrition and health.
 
⸻
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Tyarra Nelson – https://www.instagram.com/tyarranelson/?hl=en
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Gut Health, Carbohydrate Timing & How Nutrition Really Affects Performance

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 social situations and as always, wrap things up with what we learned this week.
 
 
Whether you’re a physique athlete, gym enthusiast, or simply someone who wants to level up their nutrition and training knowledge, this podcast will educate and guide you forward.
 
⸻
 
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Tyarra Nelson – https://www.instagram.com/tyarranelson/?hl=en
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en
 
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

Managing Hunger, Appetite, and Food Focus During Contest Prep

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 mental well-being.
 
Whether you’re a physique athlete, gym enthusiast, or simply someone who wants to level up their nutrition and training knowledge, this podcast will educate and guide you forward.
 
⸻
Links & Resources
Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 
Website – https://www.thebodybuildingdietitians.com/
 
Instagram
The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en
Team TBD – https://www.instagram.com/_teamtbd_/?hl=en
Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 
Tyarra Nelson – https://www.instagram.com/tyarranelson/?hl=en
Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en
⸻
 
Enjoying the podcast?
Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.