Whether you’re getting into strength training for the first time or starting to take running a little more seriously, you might have already noticed that your body feels like it needs a little more from your nutrition.

Maybe you’re dealing with a ton of soreness, or not feeling as strong as you’d like. It’s time to shift the mindset from everyday nutrition to performance nutrition.

Which honestly, is something that I know like zero about so I’m stoked to welcome Dr Emily Dow PhD to the pod to talk all about dialling in your nutrition so you can get stronger, faster and feel your best.

Today’s episode is packed full of juicy nuggets to help you bust through the rhetoric of performance nutrition online and start to figure out what works for you. Alongside her research, she’s also worked as a performance-driven nutrition coach for the past 5 years, and it really shows because her advice is just so clear and practical and instantly applicable.

About Dr Emily Dow PhD:

Dr. Emily Dow is a nutrition scientist with a passion for making science practical and approachable. She earned her PhD in Exercise and Nutritional Sciences from Arizona State University, where her research explored how resistance training and dietary interventions impact the gut microbiome, intestinal health, mood, and cognition.

On this episode we chat about:

• Exactly how much protein you need, according to the science

• How ditching carbs tanks your performance

• Why EVERY woman needs to lift weights

• Nutrient timing matters: here’s how to eat pre + post workout

• Nutrition for weight training vs endurance athletes

• Intestinal permeability AKA leaky gut in athletics

• Is vinegar actually a science-backed way to improve your health?

• Do you need to cycle sync your workouts and nutrition?

• Should you take creatine?

• Let’s talk electrolytes: who really needs them?

Support the Pod!

We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @nutritionalgangster
If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Full show notes, including episode links and recommendations, available at https://desireerd.com/podcast/

I know this is gonna seem a wee bit hypocritical, given that I owe my career to the internet, but as a dietitian, I cannot stand just how warped online nutrition information has become.

Because at its best, the apps give you access to incredible, evidence-based practitioners that can help expose you to information that can really help you take charge of your health.

…but at its worst? The internet is filled with misleading, and downright dangerous, information that circulates in an echo chamber of grifters making money off the views and the supplement sales. So how do you actually engage in wellness online without losing your mind?

I’ve invited my friend and colleague, Clara Nosek RD, another very online dietitian for a super nuanced conversation about internet wellness and how we begin to wade through it in order to get what we need without losing the plot entirely.

How do we sort fact from fiction? Figure out who’s legit and who’s not…even if they have some sort of credential *cough, glucose goddess, cough* and how do we start to tune in and trust our own knowing about our body as well as giving ourselves permission not to choke through some chalky, sludgy smoothie we hate just because it’s “wellness”...and maybe just have a bowl of noodles?
About Clara Nosek RD:

Clara Nosek is a US-based Registered Dietitian Nutritionist and the creator behind Your Dietitian BFF. Clara works through the lens of non-diet, providing fun and educational messages that remain in alignment with her commitment to accessible wellness and nutrition. Meet Clara on socials @yourdietitianbff, where she excels in making sustainable nutrition relatable, engaging, and honest, serving up evidence-based advice with a pinch of cheekiness.

On this episode we chat about:

• How social media is transforming how we interact with wellness

• The viral factors that keep you hooked on content

• A few red flags when you’re trying to find good quality information online

• The create anxiety to sell a solution sales pipeline

• Understanding that we don’t all have access to the same wellness choices

• The factors you might not realize are influencing your health and food choices

• Getting clear on the foundations of wellness

• What we lose when we’re constantly scrolling

• Why it’s okay to engage in the fun wellness stuff if it appeals to you

Support the Pod!

We couldn’t make this podcast happen without the support of our amazing listeners…

I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @yourdietitianbff

If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Full show notes, including episode links and recommendations, available at www.desireerd.com/podcast

At this point, I think we’ve all gotten the memo that chronic stress is bad for us. We know that stress can mess with our gut health, our heart health and more.

BUT (and this is a big BUT)... did you know that some forms of “good” stress can actually make you not just healthier, but stronger and more resilient to chronic stress?

It’s kind of a mind-blowing proposition and in this episode of The Allsorts Podcast, I’m talking with Dr Sharon Bergquist MD about exactly what good stress is, and how it can make you a heck of a lot healthier, when applied intelligently.

Dr Bergquist is the author of a brand new book, The Stress Paradox, where she outlines the science of hormesis: exactly how - and what kinds of - good stress can influence cellular health and how that underlies all sorts of improvements in metabolism and resistance to chronic stress and disease.

I know this sounds like an outlandish internet concept - but one of the reasons why I love Dr Bergquist’s work so much is that it is deeply evidence-based and grounded in well-researched and agreed upon wellness practices like movement and plant-based nutrition.

There is something for everyone in this podcast, from the wannabe biohacker to the deep science nerd to the back to basics wellness skeptic!
About Dr Sharon Bergquist:

Sharon Horesh Bergquist, MD, is an award-winning Yale and Harvard-trained physician, innovative healthcare leader, and visionary researcher renowned for spearheading a science-based approach to applying lifestyle as medicine.

She has helped lead numerous clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over eight million times and translated to 35 languages.

On this episode we chat about:

• Why this Harvard-trained internal medicine doctor shifted towards lifestyle medicine

• The difference between chronic, continuous stress and intermittent, positive stress

• How a cycle of stress and recovery helps build stronger, more resilient cells

• A doctor’s evidence-based take on adrenal fatigue

• The five good stressors to increase in your life

• Why antioxidant supplements are probably not as good as eating plants

• Specific phytochemicals you want to eat more of - and where to find them

• Is the sauna/cold plunge, beloved by Scandiavians, actually good stress?

• How to leverage cross-adaptation to build the good stress plan that works for you

• What does the research say about intermittent fasting and cellular health?

Support the Pod!

We couldn’t make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @thegoodstressdoctor
If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Connect with Dr Sharon

Grab a copy of Dr Sharon’s new book, The Stress Paradox

Website: https://drsharonbergquist.com/

Instagram: @thegoodstressdoctor