All Bodies Sports Nutrition

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. 

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

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 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

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

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

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

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 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 

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?

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 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

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

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 

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 

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

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

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/ 

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 (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

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