What’s missing from the "Carbs are King" narrative that could be a disservice to your health? In this episode, Bob and Dina explore the often overlooked layers of nutrition message, including the roles of hormonal control, gut health, and food quality. It’s a fresh, nuanced take that goes beyond macros and brings context, clarity, and the need for personalization back into the conversation.
Let us know your questions and concerns about carbohydrates over in our free Patreon Community (@isnpodcast). We’d love to hear from you!
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Creatine continues to gain attention for good reason. In this episode, we sit down with Dr. Scott Forbes to hear about some of the latest research on creatine and its role in muscle health, team sports, endurance, cognition, and aging. Dr. Forbes also clears up some lingering myths around safety, water retention, and timing. Whether you train hard or simply want to stay strong as you age, this conversation offers practical insight into how creatine supports both performance and long-term vitality.
Tune in to learn:
More about our guest:
Dr. Scott Forbes is a professor and Chair in the department of Physical Education Studies at Brandon University in Canada. Dr. Forbes is a certified sport nutritionist and fellow with the International Society of Sports Nutrition (ISSN), and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 150 peer-reviewed manuscripts and 5 book chapters. His research examines various nutritional (e.g., creatine) and exercise interventions to enhance muscle, bone, and brain function in a variety of populations, including athletes and aging adults. Find him on Instagram @scott_forbes_phd or at https://people.brandonu.ca/forbess/
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Nicotine isn’t just a topic for public health debates — it’s showing up in the performance world, from pouches to vapes. But can it really boost focus or endurance? And at what cost?
In this episode, we explore what’s known (and not yet known) about nicotine’s effects on athletic performance. We unpack how it influences reaction time, mood, and cognitive function, compare it to caffeine as a stimulant, and discuss why its addictive potential and cardiovascular effects deserve serious consideration.
Whether you’ve seen athletes using nicotine pouches or you’re curious about the science behind its short-term performance claims, this conversation breaks down the evidence and raises important questions about health trade-offs and risk versus reward.
Do you have experience using nicotine for athletic performance? We'd love to hear from you in our free Patreon Community (@isnpodcast).
Further reading:
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Subscribe to our show to get the weekly episodes and also check out our YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
We sit down with Endurance Coach, Podcaster, Ultramarathoner and 100-mile Record Holder Zach Bitter to talk about his recent dietary pattern shift from Low Carb High Fat to higher carbohydrate fueling, along with his how his run fueling is changing to support his upcoming races. Hear about why he’s making the change, what he’s doing differently, supplements he takes, and so much more!
Learn more about Zach, his coaching, and his podcast on his website.
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Is muscle loss inevitable with age? In this episode, Bob and Dina explore sarcopenia, a “silent muscle thief” linked to aging, and how maintaining muscle, strength, and mobility supports your healthspan and longevity. We discuss the key factors that influence muscle health and what it takes to stay resilient through every decade.
Let us know your questions about sarcopenia and what you are doing to minimize it over in our free Patreon Community (@isnpodcast). We’d love to hear from you!
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to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Is this Fall the time to explore foods that do more than just taste good? In this episode, we dive into how seasonal favorites like apples, pomegranates, and squashes deliver bioactive compounds that support inflammation control, immune function, and overall health. We also share some easy ways to use these seasonal fruits, vegetables, and spices to add more color, flavor, and function to your meals.
Share one of your favorite ways to incorporate one or more of the foods we mention in the episode in our free Patreon Community (@isnpodcast). We’d love to hear your ideas!
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
The offseason is a chance to enjoy some downtime and reset, but it can also bring challenges with hunger, mindset, and nutrition habits. We share thoughts and strategies to manage weight, adjust macros, stay hydrated, and prioritize whole foods so you can enter your next season strong – without feeling like you’re totally starting over.
If you’re in the offseason, let us know your challenges or how you stay on track. Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
From powders to bars to supplements, “cycle-syncing” nutrition products are showing up more on the market. We take a closer look at whether they deliver on their promises and what women need to keep in mind when navigating these options.
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
It’s been a while since Bob and Dina hopped on the soapbox to share some perspectives on hot topics and trends. Tune into this episode to hear the banter!
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Is astaxanthin your key to recovering faster and avoiding inflammation? And ever wonder why salmon are pink? In this episode, we connect that color to astaxanthin and explore what science suggests about its role in recovery, inflammation, and performance. We’ll help you decide whether astaxanthin deserves a place in your nutrition toolbox.
Links:
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we dive into Pro-Resolving Mediators, compounds that actively work to resolve inflammation in the body. These compounds are vital for athletes and anyone looking to optimize recovery and improve overall health and longevity.
Download the Patreon app to join our free Community (@isnpodcast) or become a supporter of the show by joining our low-cost Silver or Gold level membership.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Tune into this episode to hear personal nutrition and training updates from Bob and Dina.
Check out more behind the scenes with Bob & Dina in the Gold Level membership of our Patreon Community. Join for free or choose a low-cost membership level to show your support for the podcast.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Race day nerves are tough, but stomach and gut issues can ruin your race. In this episode, Bob and Dina are discussing the low FODMAP diet and whether it's your secret to avoiding GI problems and feeling great at the finish line.
Have you tried the low FODMAP diet? Let us know your experience over in our free Patreon Community. Join for free or choose a low-cost membership level to show your support for the podcast.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Got a destination race coming up? Catch this episode to learn 3 common mistakes that athletes make when traveling to races so you arrive at the start line prepared and ready to have your best race day yet.
Share your race travel tips and experiences over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to be a supporter of the show and keep us free of sponsor ads.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Not every athlete needs to fuel like a Tour de France rider. This episode explores some issues with one-size-fits-all high-carb messaging in the endurance sports nutrition world and why testing your personal carbohydrate burn rate and metabolic inefficiencies can be more valuable for your own performance and health.
Some past episodes:
What are your concerns and questions about carbohydrate fueling? Let us know in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show and help keep the show going!
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, Dina and Bob discuss the carnivore diet, exploring its definition, personal experiences, and implications for health and athletic performance. We delve into the pros and cons of the diet and the need for objective data when considering significant dietary changes like this one. We also provide practical considerations for adopting the carnivore diet if you are thinking of trying it for yourself.
Have you tried the carnivore diet? Let us know your experience in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show and help keep the show going!
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we explore the carbohydrate needs of athletes, focusing on highlights and insights from professional ultra runner Killian Jornet's race nutrition during the recent Western States 100 Mile Endurance Run. The fueling patterns of the professional athletes are interesting, but is there anything you can learn and apply to your own fueling strategies? Tune in to learn more!
Links:
Are you taking antioxidants of any kind? Let us know what and why over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Antioxidant supplements sound like a shortcut to being bulletproof, but what are the tradeoffs? In this episode, Bob and Dina unpack when they might help, when they might backfire, and why context like training, age, and food choices matters more than most people realize. If you’ve ever wondered whether you need a supplement or if food is enough, this episode will help you make a more informed, personalized decision.
Are you taking antioxidants of any kind? Let us know what and why over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
GLP-1 medications (like Ozempic and Wegovy) have been making headlines for weight loss, but what do they mean for athletes? In this episode, Dina and Bob unpack how these medications work, why they’re being used beyond diabetes, and the potential implications for fueling, recovery, and performance. We also explore nutrient deficiencies with appetite suppression, potential muscle loss, and why personalized guidance matters more than ever.
00:00 Introduction to GLP-1 Medications
02:56 Understanding GLP-1 and Its Applications
05:52 Benefits of GLP-1 Medications
08:22 Potential Negative Effects of GLP-1 Medications
11:22 Performance Implications for Athletes
14:25 Nutritional Considerations and Long-term Effects
18:10 The Importance of Supervision in Fasting and Medication
19:04 Understanding Dosing and Side Effects of GLP-1 Medications
21:51 The Impact of GLP-1s on Muscle Mass
23:48 Balancing Weight Loss and Muscle Preservation
26:31 Long-term Considerations for GLP-1 Use
28:33 Aging and Its Effects on Body Composition
30:37 Ethical Considerations in Performance Enhancement
Let us know your experience with GLP-1s over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Continuous Glucose Monitors (CGMs) aren't just for people with diabetes anymore, but should you invest in one? We break down the pros and cons of wearing a CGM to help you decide if this trendy health tech is worth it for optimizing your health and performance. We explore how to recognize if you're controlling blood sugar effectively, explain what a CGM is versus traditional glucometers, and discuss the benefits and drawbacks.
Let us know your experience with CGMs over in our Patreon Community: www.patreon.com/ISNpodcast.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.