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Your Diet Sucks

Your Diet Sucks

By: Zoë Rom
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About this listen

 Your Diet Sucks is a podcast about how we can unf*ck food.Zoë Rom Hygiene & Healthy Living
Episodes
  • Biohacking or B.S.? The Truth About Ketone Supplements

    Biohacking or B.S.? The Truth About Ketone Supplements
    Jun 25 2025

    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.
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    1 hr and 3 mins
  • The Female Athlete Nutrition Industrial Complex

    The Female Athlete Nutrition Industrial Complex
    Jun 11 2025

    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 But most of that advice isn’t based on solid science; it’s based on outdated research, rigid stereotypes, and a whole lot of pseudoscience.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.
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    1 hr and 18 mins
  • What the Science Really Says About Diet and Longevity

    What the Science Really Says About Diet and Longevity
    May 28 2025
    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 stopsWhat inflammation, oxidative stress, and telomeres have to do with how we ageThe 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 ageThe 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/glv057de 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/NEJMra1905136Longo, 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.2016.06.001Wilhelmi 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.0209353Estruch, 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/NEJMoa1200303Chrysohoou, 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.2004.03.039Orlich, 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.2013.6473Levine, 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.2014.02.006Umberson, 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
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    1 hr and 6 mins
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