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The Bodybuilding Dietitians: Daily Summaries Delivered
by The Bodybuilding Dietitians
Welcome to The Bodybuilding Dietitians Podcast! Join your hosts Jack Radford-Smith, Lauren Stevens, and Damien Cox who are qualified dietitians, exercise scientists, and competitive bodybuilders. Each week we share evidence-based strategies to help you optimise your nutrition, training, performance, and body composition, while giving you a real look into the bodybuilding lifestyle on and off the stage. Expect practical tips on fat loss, muscle building, contest prep, gut health, and longevity, alongside honest discussions about our own journeys and interviews with leading experts in the health and fitness industry. Whether you’re a physique athlete, gym enthusiast, or simply someone wanting to improve your health, fitness, and nutrition knowledge, this podcast will educate, inspire, and guide you toward your goals.
Latest Episodes
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- 4 days ago41 min
The Muscle Building Blueprint | What Your Nutrition and Training Are Missing
In this episode of The Bodybuilding Dietitians Podcast, you’ll learn how to bring your nutrition and training together to support more effective muscle growth. We cover whether a calorie surplus is necessary, how quickly body weight should increase, and why gaining faster does not always mean building more muscle. We also discuss the psychological side of a gaining phase, including accepting controlled changes in body composition while strength, recovery and training performance improve. On the training side, we explore mechanical tension, proximity to failure, progressive overload, execution and volume. Find out how to identify whether you are doing too much or too little, when additional volume may be beneficial, and why simply adding more sets is rarely the first solution. We also share practical strategies for reviewing training footage, selecting exercises with a strong stimulus-to-fatigue ratio, protecting shoulder health and creating a program that supports long-term progression. As always, we wrap up with what we learned this week. Enjoying the podcast? Subscribe, share the episode, and leave us a five-star rating or review. It helps us grow and reach more listeners. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻
- 1 weeks ago38 min
The Fuelling Strategy Lifters Miss | Muscle Gain, Hormones and Recovery
In this episode of The Bodybuilding Dietitians Podcast, we break down what it actually means to fuel properly for training, recovery and physique progress. Fuelling is often reduced to a pre-workout meal or simply hitting your daily calories, but an athlete can technically meet their intake target and still fail to support the periods where performance, recovery and normal physiological function matter most. We cover the difference between under-fuelling, low energy availability and RED-S, including how each concept applies to lifters, physique athletes and anyone with a high training or activity load. We get into the warning signs that your intake may no longer be matching your output, from declining performance and slower recovery through to poorer sleep, low mood, frequent illness, hormonal disruption, reduced libido and recurring injuries. We also explain why the scale remaining stable does not necessarily mean you are adequately fuelled, and why eating more than 3,000 calories per day may still not be enough for a highly active athlete. We finish on the practical side, including how to distribute carbohydrates and protein more effectively across the day, fuel early-morning and double training sessions, manage low appetite, and use higher days, refeeds or diet breaks where appropriate. We also discuss why reducing unnecessary exercise expenditure can sometimes be just as important as increasing food, and how to assess whether your current intake genuinely supports the phase you are in. We wrap up as always with what we learned this week. Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners. ⸻ Links & Resources EA Instagram Post: https://www.instagram.com/p/DaOpNuwTAQ4/?hl=en Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/? hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻
- 2 weeks ago40 min
The Fibre Framework | Gut Health, Fat Loss and the Best Sources
In this episode of The Bodybuilding Dietitians Podcast, we break down why fibre deserves far more attention than being treated as something that just helps with digestion. Fibre is the nutrient lifters most consistently neglect, and one of the best evidenced dietary factors for long term health, yet the typical high protein physique diet is almost engineered to leave people well short of what they need. We cover what fibre actually is and why the different types matter, from soluble and viscous fibres through to fermentable fibres and their role in the gut microbiome. We get into the mortality and disease evidence, the short chain fatty acid mechanism that explains why fibre affects far more than digestion, the beta-glucan and cholesterol story, and why fibre is such a useful appetite and satiety tool during a fat loss phase. We also cover the honest limitations, including why ramping up too quickly backfires, how to time fibre around training, and the FODMAP consideration for people with sensitive guts. We finish on the practical side, including which food sources actually deliver meaningful fibre and which ones only feel like they do, the highest leverage swaps to close the gap, and how to build fibre into your diet without rebuilding it from scratch. We wrap up as always with what we learned this week. Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻
- 3 weeks ago44 min
The Complete Fat Guide: What Lifters Actually Need for Health and Performance
In this episode of the Bodybuilding Dietitians podcast, we delve into the often-overlooked topic of dietary fat and its role in health, performance, body composition, and bodybuilding nutrition. While protein and carbohydrates tend to receive most of the attention in the fitness space, dietary fat plays an important role in hormone production, brain health, cardiovascular health, cell function, and the absorption of fat-soluble vitamins. We discuss why fat should not simply be viewed as the macro to push as low as possible, especially for physique athletes and lifters aiming to optimise both performance and long-term health. We explore practical fat intake ranges, the differences between saturated, monounsaturated, polyunsaturated, omega-3, omega-6, and trans fats, and how to think about fat quality across the whole diet. We also unpack saturated fat, cholesterol, APOB, lipoprotein(a), fibre intake, omega-3 supplementation, and using bloodwork to guide more individualised decisions. The conversation also covers practical swaps for improving fat quality, including how to incorporate more olive oil, avocado, nuts, seeds, oily fish, and other nutrient-dense fat sources without becoming overly restrictive or dogmatic. As always, we wrap up with what we learned this week. Whether you’re a physique athlete, gym enthusiast, or someone who wants to level up their nutrition and training knowledge, this podcast will educate and guide you forward. Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻
- Jun 28, 202639 min
3 Fitness Myths That Are Still Costing People Progress
In this episode of The Bodybuilding Dietitians Podcast, we work through three of the most persistent fitness myths we see in practice and online. We start with detox diets and elimination diets, covering what the body actually does physiologically to manage detoxification, where clinical elimination protocols like low FODMAP have a legitimate role, and why the casual use of juice cleanses, skinny teas, and food group restriction tends to create more problems than it solves, including nutrient gaps, food fear, and a rebound dynamic that undoes whatever short-term progress you see on the scale. We then move into waist trainers and spot fat reduction, unpacking why external compression changes how your waist looks without changing your anatomy, why spot reduction is not how fat loss works regardless of what it feels like when you are doing crunches, and what you should actually be focusing on if a smaller waist or leaner midsection is your goal. We close on the carnivore diet and other major food group elimination approaches, looking at why some people do feel better initially when they cut out fibre, what is actually driving that response, and the longer-term cardiovascular and bowel health risks that the short-term wins tend to mask. We wrap up as always with what we learned this week. Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻
- Jun 21, 202642 min
The Complete Carbohydrate Guide: What Lifters Actually Need and Why
In this episode of The Bodybuilding Dietitians Podcast, we work through everything lifters need to know about carbohydrates. We start with what carbohydrates actually do beyond just providing energy, including the glycogen story, why resistance training depletes far less glycogen than most people assume, and the other roles carbs play in supporting training quality, recovery, and adherence. We cover how to set your daily carbohydrate intake based on training volume rather than a fixed number, the low carb question handled honestly including where it works and where it costs you, and how to time carbs around training in a way that actually reflects the evidence. We also get into the glycaemic index versus glycaemic load distinction, why GI matters far less than most people think once food is eaten in a real meal context, and how to select carbohydrate sources that support performance, satiety, and gut health across different phases. We wrap up as always with what we learned this week. Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five star rating or review, it really helps us grow and reach more listeners. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻
- Jun 14, 202631 min
Cut or Bulk, Meal Frequency in a Cut and How to Stay on Track While Travelling
In this episode of The Bodybuilding Dietitians Podcast, we run through another Instagram Q&A and welcome Talia to the show for her first appearance. We start with how to decide between cutting and bulking, covering why body fat percentage tends to be the more useful dial, where recomping and maintenance phases fit in, and how to make the call based on your current composition. From there we get into meal frequency through a cut and contest prep, including how to structure eating around training performance, protein distribution, hunger management, and why total calorie intake matters more than meal frequency for metabolic rate. We finish on staying on track while travelling, from eyeballing versus tracking and how precise you really need to be, through to practical strategies for eating out and matching your approach to the phase you are in. We wrap up as always with what we learned this week. Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners. Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en Talia O'Brien - https://www.instagram.com/dietitiantali/ ⸻
- Jun 7, 202636 min
Complete Protein Guide: What Actually Matters for Muscle Gain, Fat Loss and Performance
In this episode of The Bodybuilding Dietitians Podcast, we kick off our macronutrient series with a full deep dive on protein. We start with why protein matters for you beyond muscle, from connective tissue and hormones to satiety and the thermic effect of food. From there we get into how much you actually need, working through targets for your phase across a deficit, maintenance, or surplus, why the 1.6 grams per kilo figure is a lean mass ceiling rather than a hard limit for you, and how to adjust based on your body composition, age, and training. We bust the myth that you can only use 20 to 25 grams of protein per meal and explain how to distribute your intake across three or more feedings a day to get the most from it. We also cover protein quality, why collagen falls short if your goal is muscle, and practical tips to help you hit your target, from fixing a low-protein breakfast to smart snacking. As always, we wrap up with what we learned this week. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en ⸻ Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.
About The Bodybuilding Dietitians
Welcome to The Bodybuilding Dietitians Podcast! Join your hosts Jack Radford-Smith, Lauren Stevens, and Damien Cox who are qualified dietitians, exercise scientists, and competitive bodybuilders. Each week we share evidence-based strategies to help you optimise your nutrition, training, performance, and body composition, while giving you a real look into the bodybuilding lifestyle on and off the stage. Expect practical tips on fat loss, muscle building, contest prep, gut health, and longevity, alongside honest discussions about our own journeys and interviews with leading experts in the health and fitness industry. Whether you’re a physique athlete, gym enthusiast, or simply someone wanting to improve your health, fitness, and nutrition knowledge, this podcast will educate, inspire, and guide you toward your goals.
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