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In part two of our conversation about Katie's recent nutrition qualification, we're getting into some of the nutrition messages that have been doing the rounds for years, particularly those aimed at women.
From protein intake and building muscle as we age to dietary fats, insulin, supplements and the Mediterranean diet, we're discussing what the evidence tells us, what gets overcomplicated and where it's worth focusing your attention instead.
We also talk about how the fitness industry can use fear and exaggerated claims to sell solutions, particularly to women navigating different life stages, and why getting the foundations right is often more useful than chasing another diet, supplement or specialised programme.
In this episode, we discuss:
Why nutrition advice aimed at women can become unnecessarily complicated, particularly around peri-menopause, menopause and ageing.
Protein intake, how much you need to build muscle and why protein distribution throughout the day can become more important as we age.
Protein quality, leucine and what to consider if you follow a vegetarian or plant-based diet.
Why resistance training, progressive overload and consistency matter for maintaining and building muscle throughout life.
Dietary fats, why they're important for health and recovery, and why eating fat isn't the same as gaining body fat.
Saturated fats, different types of dietary fat and why the quality and variety of your food choices matter.
Insulin and carbohydrate intake, including why normal increases in insulin after eating aren't something to fear.
Supplements, misleading marketing and why it's worth getting your nutrition and lifestyle foundations in place before looking for additional solutions.
The Mediterranean diet: what we like about it, where we think it can be overcomplicated, and what we could learn from the way people eat in Spain.
As always, the aim isn't to give you another list of rules to follow. It's to help you understand your nutrition better, make more informed decisions and work out what actually matters for your own goals.
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