All Bodies Sports Nutrition (Hannah Wilson)

In episode 40, we unpacked why we don't apply "blanket rules" in our approach at All Bodies. In this episode Hannah explores the “...okay, what now?” If we aren’t labellings foods as healthy or unhealthy for everyone, how are we meant to understand what to eat to be our healthiest self?

Link to Ep40 Navigating Nuanced Goals & Situations 

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14

Hannah & Grace discuss the stages of injury rehab and realistic nutrition goals for each stage. 

In this episode, Hannah speaks with West Coast Eagles AFLW player and All Bodies athlete, Aish McCarthy about her journey into the AFL and how she's learnt to fuel her body for the demands of professional sport. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

In this episode Hannah (Accredited Sports Dietitian) speaks with All Bodies dietitian, Grace Ingram about fuelling adolescent athletes. 

This episode is the second in our series of 2 for fuelling & training for young athletes. We follow on from last episode's discussion with Aaron Whitecross on training & programming for adolescent athletes. 

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

In this episode we discuss: 

00.10.3 - Introduction

01:36.0 - Meet Grace and why she is our go-to for adolescent athletes enquiring at All Bodies

01:58.1 - What are the physiological changes occuring in teen years?

02.20.9 - Physical changes that occur in teen years

04:26.3 - Physiological and emotional changes that occur in teen years

05:06.1 - How do we know whether we are getting our nutrition right

05:18.1 - Energy demands

06:08.6 - Protein requirements

07:03.8 - Carb requirements

08:29.1 - Fat requirements

08:49.1 - Micronutrient requirements

11:38.6 - Priorities when working with teen athletes

13:40.9 - Common nutrition issues for adolescent athletes and low energy availability

17:45.6 - Should teen athletes use supplements or ergogenic aids

Perfectionism in Eating: Navigating the Fine Line

Hosted by - Bronte Lister (Accredited Practising Dietitian) & Steph Murphy (Accredited Practising Dietitian)

In this episode of the All Bodies Sports Nutrition Podcast, Bronte is joined by fellow All Bodies Dietitian Steph Murphy to explore the complex topic of perfectionism in eating. Together, they unpack how perfectionist tendencies can impact food choices, nutrition habits, and overall well-being.

We delve into the root causes of perfectionism, its unique challenges in both athletes and neurodivergent individuals, and practical strategies to navigate a healthier relationship with food. This discussion is perfect for anyone who has ever struggled with rigid food rules or felt the pressure to "eat perfectly" – offering insights and actionable advice to help move towards balance and flexibility.

All Bodies

Find us on Instagram: @all_bodies_nutrition & @bronte_lister & @best.life.dietetics

Learn more about our services: https://allbodiesservices.com.au/coaching/

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

00:00.0 - Introduction

02:13.3 - Why do people train fasted?

PART A: When to train fasted:

05:01.5 - Understanding the demands of your session

08:29.5 - What is carbohydrate periodisation?

09:08.7 - What happens if you don't have enough carbs in storage?

12:01.5 - Which sessions shouldn't be fasted?

14:19.6 - When could you consider lower carbs?

PART B: How to train fasted

15:19.1 - Concept of fasted training

16:04.5 - Twice per day training

18:16.0 - Sleep Low, train low

20:10.9 - Total carbohydrate intake

PART C: Long term considerations

23:49.6 - Considerations

25:02.6 - Our guidelines

Conclusion

Hannah & Grace discuss the role of iron for athletes. 

• What does iron do in the context of health and sports performance?
• How much iron should athletes be consuming?
• Why do athletes require more iron than the general population?
• How can athletes meet their iron requirements?

Meet Brodie Ellis, someone who hasn't let anything stop him. 

After losing his leg and significant brain function in a motorcycle accident in Vietnam, Brodie continues to focus on what he can do, rather than the obsacles in front of him. 

Tune into this inspiring episode to hear Brodie's story and the mindset that has enabled him to continue to train and achieve some incredible things. 

In this episode Grace (APD) chats with PhD candidate Maddi Pearson about her research looking at the link between sleep and the menstrual cycle. 

Maddi and Grace discuss where the research is currently at when it comes to sleep, training and the menstrual cycle.

In this episode, Hannah & Bronte discuss what a helpful relationship with food and our bodies looks like and explore some red flags for an unhelpful relationship with food. 

We also explore what 'disordered' eating really means and where these behaviours come from. 

In today's episode Hannah speaks with Registered Psychologist and Director of Rise Therapies Nicole Write about the psychology behind the high performing athlete. 

They discuss performance anxiety, how to notice it and what to do it you're experiencing it. 

They also discuss the role of performance psychology in disordered eating and navigating body composition pressures as an athlete. 

You can find Nicole at https://www.risetherapies.com.au/ and on instagram @nicholewrightpsychologist.

02:38.4 - Introduction: Meet Nicole!

06:02.7 - The role of psychology in sports performance

09:03.9 - The importance of balance, rest & recovery in performance

11:25.6 - Performance Anxiety

11:25.6 - What is performance anxiety?

16:23.8 - Why athletes become apathetic about their sport & training

22.20.0 - The difference in performance anxiety amongst men's & women's teams

26.13.5 - Eating Disorders & Disordered Eating In Sport

26.54.6 - Common eating disorder experiences in athletes 

29:50.8 - Self check for athletes to know if they are at risk of an eating disorder

32.53.3 - Balancing perfectionism 

35:65.1 - Navigating weight sensitive sports

39:35.2 - Navigating weight & body composition in team sports

45:10.7 - The impact of focussing on body weight & shape on performance

48:21.3 - Messages clubs can send to their athletes

48:27.9 - Navigating body composition pressures in their environment

52:37.1 - Navigating the transition to sport retirement

Hannah chats with Physiotherapist and Functional Medicine practitioner, Richard Game about other things other than weight, athletes should consider when they are feeling 'heavy'. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Follow along: 

• Meet Rich
• 05:36 - What is functional medicine?
• 10:56 - What are should athletes consider when they feel 'heavy'?
• 14:28 - Why is hydration so important?
• 18:14 - How does recovery impact feeling 'heavy'? 
• 28:01 - The endocrine system & stress
• 36:00 - Broad sweep - what should we do?
  • 37:30 - Sleep & our circadium rhythm 
  • 47:30 - Managing stress 
  • 56:20 - Neutraceuticals and supplements

Links mentioned in this podcast: 

Get in touch with Richard: 

Instagram: @evolvedhealth

Web: www.richard-game.com

Your favourite pocast is back ;) We wanted to kick off the year with a reflection on the many changes we made last year! We'll always be encouraging our clients to reflect and so we wanted to take some of our own advice while being vulnerable about the challenges. 

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

We cover: 

1. Why we transitioned to a Health At Every Size (HAES) approach and the challenges, complexities and nuances in working with athletes in sport. 
2. Why we made the changes to our service model we did. What's the go with our complimentary Roadmapping sessions and why did we start our membership?
3. What's on for this year? Personal development, business ideas and personal growth. 

In this episode Chelsea Blissett shares her journey with mental health and the impact that has had on her football career and relationships. 

Chelsea Blissett is a professional footballer and has been playing for Melbourne City FC for the past 5 years as well as representing Australia in overseas competitions. 

This episode comes with a trigger warning as Chelsea describes her journey with her eating disorder. If you are struggling with your relationship with food, your body or exercise, consider what is best for your recovery prior to listening to this episode. 

If you are struggling or know someone who may be struggling with their relationship with food, here are some great resources and contacts: 

The Butterfly Foundation: National Helpline

Lifeline: Crisis Support 13 11 14

We fundamentally believe that in nutrition there is no "black and white", or "one size fits all" approaches. In this episode Hannah unpacks the reasons why we don't apply "blanket rules" in our approach at All Bodies, as well as stepping through some practical advice for health professionals and clients to untangle which direction might work best for them.

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Hannah sits down with Leilanie Pakoa, a sports and exercise psychologist to discsuss the complex intersection between sensory overwhelm, executive dysfunction, neurodiversity stigma and eating disorders.

This is a two-part chat, with part two dropping next Monday.

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14

Where to find Leilanie:

Surge Perfromance and Wellbeing | Albion : https://www.surgepw.com/about 

Rise Therapies | Highgate Hill QLD: https://www.risetherapies.com.au/

Instagram: @surge.pw

Learn how to choose the right supplement for your sport. In this episode Hannah (Acc Sports Dietitian) and Grace (Acc Practising Dietitian) provide you with an overview of the key supplements to optimise your performance in your chosen sport. 

In this episode Hannah chats with exercise physiologist Sarah Liz King about Hypothalmic Amenorrhea (HA) and athletes. They dive into what HA is, how it impacts performance and some common questions and experiences athletes may like to think about as they consider their recovery journey. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Get in touch with Sarah: 

Website: https://sarahlizking.com/

Instagram: @sarahlizking

Youtube: https://www.youtube.com/@sarahlizking

In this Episode:

01:29.0 - Meet Sarah Liz King

11:33.9 - What is Hypothalamic Amenorrhea (HA)?

17:48.2 - Will you always lose your period when you're underfuelling?

20:03.2 - Can you lose your period or have HA without losing weight? 

24:17.1 - Is HA more common in the neurodivergent population?

26:54.5 - How do athletes balance the impact of HA with body composition pressures?

33:37.4 - What are some early signs of HA that athletes can look out for?

37:12.9 - What does a HA recovery journey look like?

45:05.9 - The real challenges of HA recovery for athletes

51.41.0 - Do athletes need to gain weight to get their periods back and how to work through this

Claudia & Grace chat about what is runner's gut, why it happens and how you can manage it.  

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

In this episode:

00:46.5 - What is runner's gut?

01:20.2 - Who is affected / at risk?

02:45.7 - What causes runner's gut

• 03:22.3 - Internal factors within a runner's GI system
• 05:15.5 - External factors outside of an athlete's body that also impacts your GI

06:41.4 - Common symptoms to look out for

07:36.2 - Is there anything athletes can do

12:32.0 - Summary

How can we navigate and maintain a positive relationship with food during the festive season?

Hosted by - Bronte Lister (Accredited Practising Dietitian) & Hannah Wilson (Accredited Practising Dietitian)

In this episode of the All Bodies Sports Nutrition Podcast, Bronte is joined by All Bodies Dietitian and Director Hannah Wilson to explore the complex topic of relationship with food over the christmas and new year period. 

Key points

• The festive season brings challenges, like guilt, food pressure, and diet culture.
• Mindset shifts toward balance, mindfulness, and self-compassion are essential.
• Practical strategies help enjoy traditions while maintaining overall well-being.

All Bodies

Find us on Instagram: @all_bodies_nutrition & @bronte_lister & @hannah.wilson.dietitian

Learn more about our services: https://allbodiesservices.com.au/coaching/

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

In this episode Hannah & Grace discuss: 

• What is beta alanine?
• How does it work?
• Why not just supplement with carnosine
• Benefits for your sporting performance
• How much will it improve performance
• How do you take it
• What are the safety concerns / side effects

Hosted by:
Bronte Lister, Accredited Practising Dietitian and Performance Dietitian, All Bodies Services

Episode Summary:
In this episode, Bronte dives into one of the most overlooked but essential aspects of sports nutrition: snacks! Discover why snacks are a game-changer for busy athletes and how they can keep your energy levels up and your performance on point. Bronte shares practical, nutrient-dense snack ideas that are quick to grab or easy to prep, plus tips to make snacking part of your routine, even on the busiest days.

All Bodies

Find us on Instagram: @all_bodies_nutrition & @bronte_lister 

Learn more about our services: https://allbodiesservices.com.au/coaching/

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

In this episode Hannah (Accredited Sports Dietitian) chats with trainers Tony and Mikaela Nguyen about how they stay consistent with their own training as parents and business ownerns and how they keep their clients on track. 

Get in touch with Tony & Mik!

Website: Club Crux

Instagram: Club_Crux

In this episode our director and Accredited Sports Dietitian, Hannah, walks you through the ins and outs of creatine. 

What is it? How does it work? How will it impact your sport and how to take it.

AFLW star Cathy Svarc shares her story of her rapid rise into the ALFW from a mixed sports background. She shares the realities of life as a female athlete and the challenges of juggling training with work. Cathy also gives us insights into what's been working for her nutritionally and what she's learnt since starting her professional career and working with us here at All Bodies. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Hannah and Claudia (Accredited Sports Dietitians) chat about the role of Vitamin D in sports performance. 

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

In this episode: 

0:50.1 - Meet Claudia

02:33.4 - How common is a vitamin D deficiency?

04:08.3 - What is vitamin D?

05:15.3 - The role of vitamin D in the body

06:17.3 - Bone health

09:40.9 - Muscle function

12:38.0 - Immune function

14:14.1 - Vitamin D as an Ergogenic Aid

17:01.8 - Other ways to increase vitamin D

References: 

Vitamin D and Muscle Health: A Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Trials (2021): https://asbmr.onlinelibrary.wiley.com/doi/10.1002/jbmr.4412 

Medium doses of daily vitamin D decrease falls and higher doses of daily vitamin D3 increase falls: A randomized clinical trial: https://pubmed.ncbi.nlm.nih.gov/28323044/ 

In this episode the All Bodies team shares the things we would go back and tell our younger selves. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

What we would tell our younger selves:

00:55.7 - Grace

10:11.0 - Hannah

16:01.9 - Bronte

19:39.9 - Claudia

In this episode, your All Bodies dietitian Andy dives deep into the complex world of ADHD medication and its impact on your appetite. If you or someone you know is navigating the challenges of ADHD, or simply struggles with low appetite, this episode is a must-listen.

Andy breaks down how common ADHD medications can influence your hunger signals, leading to either a suppressed appetite. With a blend of scientific insight and practical advice, Andy helps you understand what's happening in your body and how to manage these changes effectively.

Whether you're new to ADHD medication or looking for ways to better manage your diet, Andy provides actionable tips and compassionate guidance to help you thrive. 

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14

Hannah dives back in with Exercise Scientist, Dr Peter Fowler, to understand the science behind sleep for health and performance. Is it really as important as they say?

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Get in touch with Peter: 

Instagram: @recoveryprojectau

Web: https://recoveryproject.com.au/pages/about

Hannah chats with Exercise Scientist, Dr Peter Fowler, to answer all your burning questions about recovery from training.

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Get in touch with Peter: 

Instagram: @recoveryprojectau

Web: https://recoveryproject.com.au/pages/about

Hannah sits down with Leilanie Pakoa, a sports and exercise psychologist to discsuss the complex intersection between sensory overwhelm, executive dysfunction, neurodiversity stigma and eating disorders.

This is a two-part chat. if you haven't already, listen to Part 1 HERE.

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14

Where to find Leilanie:

Surge Perfromance and Wellbeing | Albion : https://www.surgepw.com/about 

Rise Therapies | Highgate Hill QLD: https://www.risetherapies.com.au/

Instagram: @surge.pw

Food hyperfixations and food neophilia

Hosted by - Bronte Lister (Accredited Practising Dietitian)

In this episode of the All Bodies Sports Nutrition Podcast, we dive into the fascinating and nuanced world of food behaviours in neurodivergent individuals, focusing on the interplay between food hyperfixations and food neophilia. These seemingly opposite tendencies – the intense focus on specific foods and the love of trying new and novel foods – can often coexist in the neurodivergent experience.

All Bodies

Find us on instagram: @all_bodies_nutrition & @bronte_lister

Learn more about our services: https://allbodiesservices.com.au/coaching/

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

The binge eating cycle

Hosted by - Bronte Lister (Accredited Practising Dietitian)

In this episode of the All Bodies Sports Nutrition Podcast, we dive into the binge eating cycle, examining the reasons it happens, the physical and emotional impacts it can have, and practical strategies for breaking free. Whether you’re personally affected or simply want to understand more about how to support a loved one, this conversation sheds light on the complex interplay of emotions, hunger, and habit that often drives the cycle.

In this episode, we unpack binge eating and the binge-restrict cycle, looking at:

• Common Triggers: Emotional, psychological, situational, and physical triggers, such as stress, body image concerns, social situations, and restrictive dieting.
• The Cycle: How post-binge emotions like guilt, shame, and fear lead to compensatory behaviours, which often reinforce the binge cycle.
• Breaking the Cycle: Practical steps to disrupt binge eating, including regular, balanced meals, mindful eating, and non-food coping strategies.
• Seeking Support: The importance of working with a dietitian or therapist for personalised support.

Where to Go for More Help

If you or a loved one is struggling with an eating disorder, these resources offer compassionate, professional support:

• InsideOut Institute: Australia's leading research and resource hub for eating disorders, providing tools for individuals and families.

  • InsideOut Institute

• The Butterfly Foundation: Support for Australians affected by eating disorders, with a helpline and online chat for confidential assistance.

  • Butterfly Foundation | Helpline: 1800 ED HOPE (1800 33 4673)

• Eating Disorders Victoria (EDV): Support and guidance for those in Victoria, including community resources and treatment referrals.

  • EDV

• Lifeline: 24/7 crisis support for those in emotional distress, including those impacted by disordered eating.

  • Lifeline | Helpline: 13 11 14

Reaching out is a powerful step—help is here when you’re ready.

All Bodies

Find us on instagram: @all_bodies_nutrition & @bronte_lister

Learn more about our services: https://allbodiesservices.com.au/coaching/

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

In this episode Hannah & Bronte chat about the whether athletes should listen to their hunger cues and the unique challenges athletes face when interpretting their hunger cues. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

02:27.5 - Why we are talking about this

03:45.5 - How are hunger cues controlled in the body?

06:42.1 - How can we tell when we are hungry?

09:02.7 - What are the different physiological factors that impact appetite cues?

10:33.7 - How does dietary patterns impact appetite cues?

14:10.2 - Reading hunger cues as a neurodivergent

15:38.5 - The impact of exercise & training on appetite cues

17:57.5 - The pressure of body Ideals and appetite & fuel

18:39.9 - The impact of sleep of appetite cues for athletes

19:19.0 - Pre-competition nerves and appetite

21:32.0 - Should athletes listen to their appetite cues?

23:23.1 - How should athletes navigate appetite cues

29:54.1 - Exploring alternatives to intuitive eating

34:55.8 - Summary of Hannah's thoughts

36.55.5 - Practical ideas for fuelling when you're not hungry

Hannah (Sports Dietitian) chats with Exercise Physiologist and Performance Coach at Dolphins NRL about strength and conditioning and nutrition across a rugby season. 

In this episode we discuss: 

• The demands of rugby league
• What makes a good athlete elite
• How programming and goals change across the season
• What to consider when making body composition changes across the season
• Goals around improving strength and power
• Adressing niggles
• Practical strategies you can get started with

Get in touch with Nick!

Instagram: carbone_performancecoach

The Movement Standard: Website

In today's episode Hannah speaks with Eating Disorder Dietitian Alex Rodriguez about eating disorders amongt males, including male athletes. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

In this epsiode: 

00:10.1 - Introduction

03:17.2 - Welcome Alex

06:27.6 - Alex's background with an eating disorder

12:11.9 - The importance of increased awareness of disordered eating amongst men

19:20.0 - What are eating disorders and disordered eating?

23:33.6 - What does a healthy relationship with food look like?

28:25.0 - How do eating disorders present amongst males? Common signs to look out for.

36:57.2 - How common are eating disorders amonst men?

41:32.8 - Screening for disordered eating

44:06.0 - What causes eating disorders?

51:50.3 - What can individuals, coaches & clubs do to support athletes' relationships with food?

57:07.0 - What can you'd like to improve your relationship with food?

Links Discussed in this Episode:

The Eating & Body Attitude Spectrum - https://butterfly.org.au/wp-content/uploads/2020/05/Spectrum-Infographic-converted.pdf 

EDE-Q - https://allbodiesservices.com.au/screens/

Alex Rodriguez: River Oak Health - https://www.riveroakhealth.com.au/services 

Alex's Instagram: @arod_dietitian

Online websites & resources you can access: 

Butterfly Foundation: - https://butterfly.org.au/get-support/helpline/ 

We all know that exercise is important for our physical and mental health. There’s so much evidence to back this up and we’ve been told since we were kids.

However, in reality, I don’t always feel better after training and thinking about exercise can often spark feelings of anxiety or even guilt. Now, as a dietitian who is talking to clients every day about what its like living in our bodies, I know that I am not alone. I know that movement can be especially tricky for people in larger bodies or those living with a chronic condition or impairment.

So we wanted chat with an expert about this topic and hear their insights.

Today we are joined by exercise physiologist Michael Bates sharing his insights and experience on the links between mental health & movement.

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

All Bodies website: https://allbodiesservices.com.au/

Michael's links: 

https://www.beyoucoaching.com.au/

Instagram: beyou_epc

Athlete's not only need to navigate the pressures of cultural body ideals, they are also navigating conflicting sports-specific body ideals. In this podcast, Hannah & Grace have an honest conversation around these pressures, why they exist and how they impact athlete performance. We also provide some practical strategies to help athletes navigate these pressures. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

03:19.6 - The the different body ideals athletes often experience

09:32.6 - Where do these pressures come from?

14:27.0 - How does body composition impact health & performance?

• 16:06.7 - Body composition & performance
• 20:48.1 - Social media & sponsorship
• 29:09.1 - Health professionals responsibility on social media
• 35:30.0 - Psychosocial

42:43.8 - How can athlete's (any really anyone!) navigate these pressures?

Today I'm chatting with our very special guest Alanah Riely who is an exercise physiologist with extensive experience in the eating disorder space. 

We know that exercise is important and for athletes, training is pretty central to progressing in sport. However, not all exercise and training is helpful and so in my chat with Alanah today we are disucssing what a helpful relationship with exercise looks like and the impact that can have not only on our health but also on performance. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

1:30.7 - Meet Alanah

06:45.4 - The role of exercise in the mental health space

09:08.5 - What supports benefiticial exercise?

10:42.5 - What is a helpful relationship with exercise?

15:41.6 - Understanding 'allostatic load'

19:03.7 - How your body adapts to training load

22:55.0 - What is intuitive movement?

27:34.1 - Red flags for unhelpful 

29:23.3 - Is intuitive movement important for athletes?

33:37.0 - 40 factors that impact athletic performance that have nothing to do with weight

36:36.1 - Key learnings from Alanah's journey as an exercise physiologist within the eating disorder space to share with other coaches

39:24.4 - How can coaches and trainers play a role in early identification of eating disorders?

Important Links: 

Instagram: 

• @the.edep
• @autonomyinmovement

Website: https://autonomyinmovement.com.au/

SEES Guidelines: https://www.safeexerciseateverystage.com/sees-guidelines

Hannah (Accredited Sports Dietitian) and Grace (Accredited Practising Dietitian) discuss the areas of nutrition to ensure that you meet your muscle gain goals. 

They discuss training stimulus, energy balance, protein targets, timing and type, carb, fats and finally supplements. 

Hosted by:

Bronte Lister, Accredited Practising Dietitian and Performance Dietitian

Hannah Wilson, Accredited Practising Dietitian and Sports Dietitian

Episode Summary:

In this Q&A special, Bronte and Hannah answer your nutrition and performance questions, tackling some of the most common challenges athletes and active individuals face. In this episode, we dive into strategies for eating more earlier in the day, how dietitians’ perspectives can differ, and dealing with food guilt after holiday indulgences. Get practical insights, actionable tips, and a fresh perspective on fuelling your body without stress. The remaining questions will be covered in part two—stay tuned!

All Bodies

📲 Find us on Instagram: @all_bodies_nutrition & @bronte_lister
🔗 Learn more about our services: All Bodies Services
📞 Book a discovery call: Discovery Call Booking

Hannah speaks with Aaron Whitecross (Accredited Exercise Physiologist) about the most important things to know when it comes to training young athletes. 

Young people have completely different physiology to adults and this needs to be considered when developing training programs that are both safe and effective. 

In this episode we discuss questions like: 

• What physiological changes occur in teen years? 
• Should programming be tailored to stage of development? 
• Should athletes specialise in sport in teen years?
• What can young athletes do to minimise their risk of injury?

Join us in this insightful episode as Hannah and our new dietirian, Andy, delve into practical tips and strategies for managing eating when you struggle with executive dysfunction.

Discover how to simplify meal planning, make food choices that are healthy for you, and create routines that support your unique needs. Whether you're struggling to keep a regular eating schedule or find yourself overwhelmed by food choices, this episode offers actionable advice to help you understand and overcome your food challenges.

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14

Our guest today is the lovely exercise physiologist Michael Bates. We chat about our own personal experiences with neurodivergence, and the considerations we take when providing inclusive practice for our clients.

All Bodies

Find us on instagram: @all_bodies_nutrition & @bronte_lister

Learn more about our services: https://allbodiesservices.com.au/coaching/

Book a discovery call with a dietitian: https://go.gymini.co/widget/bookings/discoverycallab

Michael's links

Website: https://www.beyoucoaching.com.au/

Instagram: beyou_epc

With the new financial year underway, we have made a few changes to the way we run our coaching service to enable more athletes to access ongoing review sessions and see better and lasting results. 

In this episode, Hannah & Grace, discuss these changes and why we have made them. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

In this epsiode: 

00:07.7 - Intro

01:12.6 - Who is All Bodies?

04:01.1 - What we didn't like about traditional pricing structures

07:09.2 - Why we've changed to complimentary initials

14:05.8 - What we didn't like about the way initial sessions were traditionally run

15:37.9 - How we have decided to structure our initials to improve results

Hannah & Bronte discuss their experiences and struggles with eating with ADHD. They explain why it is genuinely hard for people with ADHD to prepare food and also actually eat it and share some tips that you could try if you are struggling. 

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

In this episode:

2:39.0 - Meet Bronte

05:07.4 - What is ADHD

10:49.8 - Our thoughts on the social media boom

17:00.6 - What we wish more people understoon about ADHD

22:13.0 - Bronte's diagnosis & experience

28:05.7 - Hannah's diagnosis & experience

36:38.7 - What makes food with ADHD so hard?

37:46.5 - 1) Executive dysfunction

46:32.2 - 2) Sensory sensitivities

50:40.8 - 3) Medications

53:04.1 - ADHD & relationship with food

57:11.8 - Bronte's tips to make food & nutrition easier

60:17.2 - Hannah's tips to make food & nutrition easier

Hannah speas with Accredited Exercise Physiologist Zenia Wood about Load management

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Get in touch with Zenia: 

Website: www.swiftmovementacademy.com.au

Instagram:

• @zeniawoodofficial
• @swiftmovementacademy

Youtube: Swift Movement Academy

In this episode:

03:30.4 - Meet Zenia

09:49.9 - What does load management mean?

13:02.3 - Why does load management matter?

14:55.1 - What is overloading?

15:52.0 - What is underloading?

17:46.0 - Common reasons athletes will under or over load

21:00.0 - Other factors that impact your load tolerance

27:04.6 - Red flags for over or under loading

33:49.7 - Practical ways to manage your load

35:06.7 - How can you manage your load in a team sport context

40:43.7 - The importance of managing load across different tissues

43:23.8 - Strength training for endurance athletes

45:41.9 - Managing load across your menstrual cycle

Hannah (Acc Sports Dietitian) explains what protein quality means and how it is measured. 

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

In this episode we discuss: 

00:45.1 - Why it is important to get protein right

03:39.1 - Protein 101

05:06.8 - How protein quality is scored and measured

10:32.1- The relationship between protein quality and muscle protein synthesis

• 10:56.8 - Amount and distribution of protein
• 12.27.7 - Bioavailability
• 13:56.2 - Protein to calorie ratio

17:21.8 - Muscle building priorities

Hosted by:

Bronte Lister – Accredited Practising Dietitian & Performance Dietitian
Steph Murphy – Accredited Practising Dietitian & Performance Dietitian

Episode Summary:

Food guilt can mess with your training, making you skip meals, overtrain, or stress about every bite. But food is fuel—not something to earn or compensate for. In this episode, we break down:

✅ Why food guilt happens & why athletes struggle with it
✅ How it impacts training, energy, and recovery
✅ Practical mindset shifts to help you fuel with confidence

Challenge for the week: Pick one strategy from this episode to practise—whether it’s eating without justification, dropping the “burn it off” mindset, or neutralising food language.

All Bodies

📲 Instagram: @all_bodies_nutrition & @bronte_lister & @best.life.dietetics
🔗 Learn more: All Bodies Services
📞 Book a discovery call: Discovery Call Booking

🔥 Fuel smarter. Train better. See you next time! 💙

We've had a blast getting our heads around podcasting over the last 2 seasons. Over this time, we've learnt a little more about what works and what doesn't. 

In season 3 we are making some changes that we think you'll love!

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Grace Ingram (Accredited Practising Dietitian) speaks with Sports Physiotherapist, Jarred Edwards about how to best prepare for an injury free season. 

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

Meet Jarred Edwards

M. PHTY (Sports); B. PHTY (Hons1), APAM

• APA Titled Sports & Exercise Physiotherapis
• Director & owner of RSP Physiotherapy in Brisbane
• Head of Medical at Norths Rugby Union
• Visit the RSP Website

In this episode we discuss: 

00:22.3 - Meet Jarred Edwards

01.51.2 - Why should athletes be proactive about injury prevention

03:14.5 - What level of pain is normal?

07:22.3 - The role of sleep in injury prevention

10:45.9 - The role of nutrition in injury prevention

13:42.4 - Advice for athletes returning to sport after injury

17:45.2 - The injury 'Preventions Systems Approach'

In this episode Grace and Hannah discuss the concept of low energy availability. 

Grace explains what it is, why it is so common among athletes and what athletes can do to make sure that their performance doesn't suffer because of it.

Welcome to the All Bodies Nutrition podcast! A place for you to learn how tom fuel your body to optimise your performance. This episode is an introduction of why we have started this podcast and what you can expect.

In this new episode format Grace rewinds to find the the "golden nuggets" of information from past episodes. Today it was Dr Peter Fowler's take on making purposeful decisions as an athlete when it comes to recovery. Grace fleshes this out and explores how it applies to nutrition decisions too.

Link to Ep38 Optimising Recovery with Dr Peter Fowler

Find us on instagram: @all_bodies_nutrition

Learn more about our services: https://allbodiesservices.com.au/coaching/

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14

Hosted by:

Bronte Lister – Accredited Practising Dietitian & Performance Dietitian

Episode Summary:

Ever realised it’s been hours since you last ate, then suddenly felt an intense need to eat everything in sight? If you have ADHD, you’re not alone. ADHD impacts hunger, cravings, and impulse control, which can make eating patterns feel unpredictable.

In this episode, we break down:
✅ Why binge eating is more common in ADHD & what’s actually happening in the brain
✅ The link between dopamine, impulsivity & food cravings
✅ Why restriction makes binge eating worse (not better!)
✅ ADHD-friendly eating strategies to work with your brain, not against it

Challenge for the Week:

Pick one strategy from this episode to practise—whether it’s setting a meal reminder, making a dopamine list, or approaching food with curiosity instead of judgment.

All Bodies

📲 Instagram: @all_bodies_nutrition & @bronte_lister
🔗 Learn more: All Bodies Services
📞 Book a discovery call: Discovery Call Booking

Hannah Wilson (Acc Sports Dietitian) and Grace Ingram (Acc Practising Dietitian) discuss how to go about effectively and safely planning a fat loss phase during your season. 

They dicuss whether athletes should persue weight loss and when the best and worst times of the sporting season might be. They also discuss the specifics of energy balance, protein intake, carbs, fats, supplements and the effectiveness of fat burners. 

Hannah chats with Ryan Evernden, swimming strength and conditioning coach, about all things performance for athletes and swimmers. 

Note: This podcast contains cussing language that may be offensive to some people

Book your roadmapping session: https://allbodiesservices.com.au/get-started/ 

Find your best dietitian quiz: https://allbodiesservices.outgrow.us/allbodiesservices-14 

Get in touch with Ryan: 

Website: www.formidablestrength.com.au

Instagram:

• @swimming_strong
• @formidablestrength_coaching

In today's episode:

01:34.9 - Meet Ryan

04:31.7 - What inspired Ryan to become a coach

07:12.1 - Striking the balance of applying the latest science with tried and tested models in performance. 

13:22.1 - Ryan's own experience with nutrition as an athlete

16:04.0 - What does performance nutrition mean?

18:06.8 - The top 3 priorites of an athletes strength and conditioning program: 

a) Stay in the water

b) Manage load

c) Performance

24:38.6 - Things to be aware of for neurodivergent athletes

a) Perfectionism

b) Ehlers-Danlos syndromes (EDS) & hypermobility

29:36.8 - Prevalence of underfuelling amongst athletes

38:02.1 - Challenges to meeting fuelling requirements for athletes

43:02.5 - Changes in performance when athletes are underfuelled

48:43.6 - The role of body composition and skinfold testing in sport

60:30.0 - Should young athlete's specialise in sport early