The Compeat Waffle: Recent Episodes
Compeat Nutrition
Join us as we chat with true leaders, game changers and science seekers in all things performance. We aim to empower and educate to bring performance, not only in sport but also in everyday life. Our guests share incredible translations of the latest science, inspiring personal stories, and achievable calls to action, all with the goal of empowering the change that you want to be!
Well this episode slipped under our radar and had cheekily been sitting safely and unlistened to in our drafts! Argh, mark that down in our fail tally!
Well, let us not wait any longer to share this magnificent voice with you all!
Carla Papac will be a name you recognise if you are around the Surf Lifesaving scene of Ironman, where she won the Coolongatta Gold last year (2022)!
We cover so much in this episode - from her childhood experiences in sport, journey with body image, and her experience living with (and recovering from) Relative Energy Deficiency in Sport (REDs).
She drops some incredible pieces of advice and we adored having her join us on The Waffle!
Meet Sam Wykes, a former professional Rugby player for NSW Waratahs.
After first connecting with Sam when working with the Waratahs during his final year of playing professional rugby it was clear that he had such a gift. He was always able to make others around him feel welcome, connected, and feel as though they belong.
From rugby to retirement, Sam explores what this transition out of professional sport has looked like and what challenges it presents to both his everyday life and sense of identity. We absolutely adore how Sam was able to let us in on both the vulnerable side of this transition as well as a few funny unexpected struggles of life after sport. So be sure to tune in for those because they will be a hoot.
To follow along on Sam's story head to his Instagram Here.
If you're a dietitian looking to connect with others, stay-up-to-date with CPD head to our website to learn more compeatacademy.com or join our email list here.
Meet Tanya Poppett, a pre and post natal certified Personal Trainer and fitness influencer from Sydney.
Tanya is a bubbly personality and originally started her career as a primary school teacher when something different beckoned. Moving into the fitness industry Tanya found her footing in Instagram.
From hosting fitness retreats to online workouts Tanya has taken her bubbly persona to transform peoples lives around health, fitness and wellness. Her message is something that we have truly connected with and so getting her on the Compeat Waffle was a no brainer. She pairs exercise with purpose, hence why so many of her exercises are actually functional.
Tanya shares her vulnerable story around how her mentality and relationship with food, body and exercise shifted after having her two young children Laurie and Maple. We can't wait for you to hear this one.
If you're a dietitian looking to connect with others, stay-up-to-date with CPD head to our website to learn more compeatacademy.com or join our email list here.
Meet Erchana Murray-Bartlett the nutritionist, elite runner and now world record holder for the most consecutive marathons run by a female.
A journey that spanned 6,300km from Cape York in Queensland all the way to Melbourne Victoria, in an effort to raise money for The Wilderness Society. A charity powered by thousands of Australians from all walks of life to support the world that makes all life possible and empower wildlife conservation.
And ultimately this incredible feat raised $125,000!
This mammoth journey from Australia's highest northern point to the southern city of Melbourne saw the 32 year old runner completing 150 marathons in 150 days.
Erchana is an incredibly bubbly individual and we had so much fun talking to her about her experience and all the sweat, determination and hard work that went into this feat.
If you're a dietitian looking to connect with others, stay-up-to-date with CPD head to our website to learn more compeatacademy.com or join our email list here.
Meet Jemma Griffin, the passionate pillar of strength and support for Nedd Brockmans arduous journey across Australia.
A journey that spanned 4000km from Cottlesloe in Perth through the Nullarbor Plain all the way to Bondi in Sydney, in an effort to raise money for We Are Mobilise. A charity that aims to unite the youth of Australia to develop solutions and provide assistance for those experiencing homelessness.
And ultimately this incredible feat raised 2.5 million dollars!
As an exercise physiologist and an incredible runner herself, Jemma is no stranger to the trials and tribulations of running, exercise, and marathons. In this ep of the waffle, Jemma speaks eloquently about what it was like to organise, support, and experience this run, in an incredibly isolated place in Australia.
Days upon days of long straight roads, a skyline of sparse bush, no trees, and little access to food and water - She speaks about how her relationship with Nedd, food, and body changed over the course of this journey. And how communication with her partner, the rest of the team, and most importantly herself was the key to this run's success.
It's an incredibly raw and vulnerable account that we adored being able to listen to and bring to you.
If you're a dietitian looking to connect with others, stay-up-to-date with CPD head to our website to learn more compeatacademy.com or join our email list here.
With our eyes glued to the screen for Le Tour de France, we couldn't help ourselves but lean into our cycling fanfare. Our guest on today's episode is the incredible Pro Cyclist Nick White, perhaps better known as 'Whitey'. Unfortunately while Whitey was overseas for a competition in the US he sustained an injury to his leg and had to be shipped back home to Aus to commence rehab. We are incredibly thankful he was able to come on and share his story with such vulnerability and authenticity.
He discusses his life, growing up, taking on this pro cycling career alongside his brother Liam, with a little bit of friendly sibling rivalry thrown in every now and then. He goes on to discuss the pressure that comes with sport at this level and how this pressure can compound and not only impact his relationship with food but his relationship with his body as well.
If you're a cyclist, athlete, or everyday active individual that is looking to elevate their performance in training, competition, and/or life our team of professional Performance Dietitians are here to help - Click Here to connect and get started.
We're back baby and we missed you!
Our guest on today's waffle episode is the extraordinary and empathetic dietitian Luke Hassan.
In this ep Luke shares some incredibly valuable insight and advice around long-covid and chronic fatigue syndrome and how these illnesses can compound and worsen over time. This leads many people to suffer in silence due to the 'invisible' nature of the illness, often resulting in their symptoms being dismissed or overlooked as 'normal'.
Luke is the lead dietitian at the award-winning Active Health Clinic, located in Melbourne, Australia. His mission is to 'make invisible illnesses visible' by advocating for those with Invisible Illnesses such as; Chronic Fatigue Syndrome, Chronic Pain conditions, Dysautonomia and Hypermobility Spectrum Disorders and supporting them in their nutritional health no matter their functional capacity.
We loved having him on our podcast and hope you enjoy the episode! If you would like to check out more of Luke you can find the Active Health Clinic website here.
To download the Compeat Nutrition app and connect with one of our stellar Performance Team click here.
After our recent partnership with the Australian Women's Lacrosse Team and getting to know this incredible group of athletes, we couldn't wait to share their stories with you. Our guest on today's episode is the amazing Stacey Morlang Sullivan. Trust me, you are about to be wowed by her story and her ability to tell it with such raw authenticity.
Stacey has had sustained a long career on the pitch both domestically, collegiately, and internationally. Having played in three World Cups, retiring, starting a family and coaching her love, passion and drive for the sport of lacrosse was reignited. Powered with a new mindset she is back as a member of the current Australian Women's Lacrosse Squad, training for the 2022 Lacrosse Women's World Championships being hosted by the USA in July 2022.
Just when you thought that juggling coaching, motherhood and playing was too much for one person to handle Stacey has built a successful lifestyle business, and podcast Show + Tell, creating content that connects women through raw, honest, and authentic conversations. We are just in awe of her story and if you're keen to check out more of Stacey you can Here.
If you're a surfer, athlete, or everyday active individual that would like a bit of extra support when it comes to food and nutrition - link in with one of our Performance Dietitian's Here.
Is eating during a training session allowed, or am I 'cheating' on my nutrition and performance goals. Well we get asked this question a lot and we're here to tell you whether you call it bonking, hitting a wall or having an energy flat listening to your body and having a snack mid-session is perfectly okay. More often than not it's needed to maintain pace and performance.
During this episode we explore all things during training nutrition. When to consider adding food in? What types of food or fluid to add in and how much? Is adding BCAA's worthwhile? Do you need to plan these snacks in advance? Should you take electrolytes during a session or does water cover the cost of this? Are there times where we should deliberately avoid mid-session fuelling?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Our guest on today's waffle episode is the incredible Dr Georgie Buckley (@georgiebuckley_dietitian).
Georgie is an Accredited Practising Dietitian, and Sports Dietitian with a PHD in all things eating disorders and body image issues specifically in athletes. When we tell you she is one of the most well-rounded and passionate Dietitian's in this space we truly mean it.
In this ep she shares her own lived experience as an athlete. She started competing in long distancing running from age 9 and shares how the culture, performance measures and pressures of sport shaped her experience with disordered eating. We are just in awe of her story and how this has lead her to be the practitioner she is today. Her work in the research space, also allows her to translating the science into meaningful, actionable and achievable advice.
We loved having her on our podcast and hope you enjoy the episode! If you would like to check out more of Georgie you can find her instagram Here.
We speak a lot about eating disorders and mental health in this episode, so if anything spoken about resonates, please reach out to the Butterfly Foundation(for Eating Disorder support) or Beyond Blue (for anxiety, depression or suicide support).
Alyssa Lock was made for the water. From just the age of 6 Alyssa started surfing and competing at one of the best Australian surf breaks, Snapper Rocks. We feel so incredibly to excited to share this episode of the Compeat Waffle with you today.
In today's ep she dives head first into her story, finding success in pro surfing from such a young age. By the age of 8 she was winning under 14's comps and making waves, and at just the age of 12 Alyssa became the youngest ever Roxy Pro Trialist! With success at such a young age she also explores how she found balance between school life, home life, and competition life.
She also discusses the financial burden of sport and the pressure this can place on an athlete to perform, especially across such formative years. We are just in awe of her story and if you're keen to check out more of Alyssa you can Here.
If you're a surfer, athlete, or everyday active individual that would like a bit of extra support when it comes to food and nutrition - link in with one of our Performance Dietitian's Here.
To eat or not to eat before your training session... that is the question.
Well when it comes to eating before a training the good news is, you're spoilt for choice. There's a multitude of options and strategies to explore, it's just about finding the best option that works for you. In this episode we explore all things pre-training nutrition and hopefully we make that choice of which strategy to choose that little bit easier.
We break it down into training low, training high, how much carbohydrate you need and how to get the most bang for your buck out of each session.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
As we barrel forward headfirst into the new year it's only natural to feel pressure to make change & progress. We often see New Years Resolutions made around weight loss, appearance or health. Perhaps you're wanting to change your weight, lift heavier in the gym, or complete a race.
In this episode Alicia rides solo to explore the difference between outcome goals and infinite goals. Offering a change in perspective to goals that are aligned to WHO you want to be rather than only WHAT you want to achieve. We also discuss the how in transforming challenges, mistakes & learnings in your daily habits and actions into opportunities towards food resilience.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
A new feature is dropping soon that is focused on this very concept!
Recently the Australian Institute of Sport released a revamped version of their world renowned Supplement Framework. Over the coming episodes, we put a spotlight on each group - Here comes Group C.
The C Group in supps is not a great place to be. It is where the supps that had previously shown potential go once evidence becomes less than impressive. The science is either not supportive of benefit to performance OR no research has yet been undertaken to guide it's use.
There are some big names in here that we are positive you will all want to hear more about - especially magnesium, HMB, the ever popular BCAA and prebiotics.
So have a listen and as always if you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We have some words for you; Organic, Superfoods, Gluten Free (Anything free), Supports Gut Health, All Natural, No Artificial Colours, Low Fat (Low anything), No Nasties, Raw, Macro Friendly (What the F does that even mean?!)... What do these words have in common?
They're all marketing buzzwords that are frequent flyers on labels throughout our supermarkets, cafe's and even restaurants. Between all the organic, fat free, sugar free, macro friendly foods out there - which ones actually matter?
In this episode we explore all things food labels, health food claims and marketing, aka all the things that influence you the moment you set foot in a supermarket.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Do you feel out of control with food around the festive season? Let's chat through managing this - and the stress & guilt - at this time of year!
In this episode we are talking all things emotional eating. What is emotional eating? It does have different definitions and there's definitely a time at which this can escalate from normalcy to disordered eating. Emotional eating is simply put, where we find comfort in food. Which is normal. When we eat and enjoy a food there's a food memory and experience associated with that.
So how do we manage emotional eating in periods where this turns to our crux or coping mechanism. Well settle down and listen to this ep with a cuppa and we'll explore together.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
As we enter the festive season and beyond, you will see loved ones, friends, family members with bodies that may have changed or new marks that have appeared. Your body may have gone through some big changes too!
Even if the comments we say are well intentioned it's the line can get fuzzy. So remember they are more than their body, their outer exterior. They are humans with an identity so far beyond their physical appearance.
In this episode we are talking all things body comments. Can the thing I'm comment on be changed within a few seconds? How do we cope with body comments? What do you do when you receive a body comment?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We are at a loss for words when it comes to our guest on this episode. Lucy Bartholomew is an Ultra Runner that began running at an incredibly young age to spend more time with her dad. In fact she powered through an ultramarathon at just 15 years old.
Lucy explores how her passion for running was questioned and challenged over the years as social media became an increasing aspect of her life. She dives into how this helped her to explore the depths of who she wants to be as a person beyond that of an ultra runner.
If you want to keep following on her incredible journey please check out her website Here and also check out her Instagram and Facebook pages. Lucy's film Running Out is all about her story taking on the 231km Larapinta Trail in the Northern Territory Australia if you want to check out all the action you can find her film Here.
When we think about being well, we often jump straight to ‘well I am not sick’, so I must be well!
However, when considering your well-being health & performance are not and should not be at odds with each other. Well-being and performance are NOT mutually exclusive.
In this episode we are talking all things well-being. How we can align both our health and performance goals alongside one another instead of in opposition. So, we ask what is your definition of performance? How do we measure success? Are we measuring our success on something that is a behaviour or an action? How can we measure success in ways other than numbers?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
This was a Quickfire Q&A on anything related to nutrition, business, family, or anything you guys wanted to ask about!
Questions covered...
- What to eat and what to avoid for insulin resistance?
- How to manage insulin resistance with shift work?
- What's the dosage for spirulina and buckthorn?
- Best go to snack when you can't kill the hunger?
- What are the benefits of Creatine supplementation for endurance athletes?
- How to flatten you coca-cola for race day?
- Why do you flatten coca-cola on race day?
- How much does post game nutrition impact recovery?
- Including protein in an ultrarun yay or nay?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
This live Q&A explores all things RED-S or Relative Energy Deficiency in Sport. RED-S comes because of being in a state of Low Energy Availability and is something that we see all the time with our athletes but also everyday active individuals. When we are constantly being bombarded by messaging to eat less or eat clean and there’s a really big pressure that leads to an over restriction or an accidental mismatch between energy needs and energy intake.
This round we explore, whether men can experience RED-S, if you need to be an elite athlete to suffer from RED-S, what symptoms need to exist to determine whether you have energy deficiency and how can we reverse it.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Alcohol.
It's Ocsober, everyone here in Australia and across most of the world has been impacted by COVID lockdowns. During these times we may have found that our alcohol intake has changed considerably. Alcohol is a common psychoactive drug that changes the way our bodies use things like carbohydrates, proteins and fats. But there is another side of alcohol, the side that changes the way we feel and make us more relaxed. So how do we reflect on our alcohol intake without judgement and make align our social selves with our performance goals.
In this Live Q&A format we explore all things alcohol and its impacts on our performance. What is alcohol? How is it metabolised? How does it interact with the brain? How can we navigate a hangover? What are some strategies to manage and prevent the hangover? How does alcohol impact our performance?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
In this episode we cover all things Heart Health.
This is an extremely important topic, even for athletes. You may feel like you've ticked the box with exercise so you can eat whatever you feel like. But, even for athletes there are some important things to consider. You could be dotting all the i's and crossing all the t's and still be impacted by something like high cholesterol.
In this Live Q&A format we are answering those hard hitting questions. What are blood lipids? How does LDL and HDL impact my heart health? What oils should I be using in cooking? Should I be taking supplements? What's the deal with coconut oil? Is it good or bad?
So we hope you enjoy this episode and if you have any other questions (about heart health or anything else!) please hit us up on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We've got a cracker of an episode for you today on the Compeat Waffle!
We had the absolute privilege of sitting down with Dr Peter Fowler to discuss all things recovery and sleep. This legend completed his PhD on the effects of international and domestic air travel on team sport performance and recovery through Charles Sturt University and the Australian Institute of Sport. He then went on to found The Recovery Project - a modern solution to preventing injury, illness and fatigue on a wide scale.
Recovery is such an important discussion for any athlete (or human) when it comes to nutrition, but Pete adds another very powerful layer to this conversation. In this ep we dive into the foundations of recovery both short and long term, inflammation, stress, the sleep tracking phenomenon, tips and tricks to improve your recovery and sleep (plus so much more). Trust us when we say this episode is not one to be missed!
If you'd like to know more about The Recovery Project please check out their instagram @_the.recovery.project or check out their website www.recoveryproject.com.au.
They've also got a hot offer for on the cards for you. If you'd like to snag some Recovery Compression Boots simply follow this link: https://recoveryproject.com.au/main-shop/ and use code Compeat at checkout for a whopping $50 off!
As women we are constantly in a state of change day to day and throughout our menstrual cycle. Cycle syncing is whereby you manipulate and change the food you depending on where you are in your menstrual cycle. This young in terms of where we are in research and evidence. It's a great start, but are we overcomplicating things?
In this Live Q&A format we explore all things nutrition around the menstrual cycle. Getting the basics right. What hormones are involved in different phases of the cycle? Should we change our training around our menstrual cycle? How does contraception impact this? Should we be changing our diet in the days leading up to an event?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We need to please stop ‘eating back’ calories from exercise.
There is a trend that began with the ‘net energy’ equation within food tracking apps, that now partnered with data from wearables, is bringing a lot of conversations both with coaches and athletes. On its surface it appears logical - track the energy spent (food) and track the energy burnt (training).
However, scratch just slightly under its surface and there are cracks. Cracks that form when data is given a power that isn’t interpreted objectively - inconsiderate of context or accuracy or emotional impact.
In this Live Q&A format we explore all things calorie and exercise tracking. How does this impact our relationship with food? Can this trigger disordered eating practices? What is the latest evidence and what does the latest research say? Are wearable trackers accurate?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Reference: Reliability and Validity of Commercially Available Wearable Devices and Measuring Steps, Energy Expenditure and Heart Rate: Systematic Review
September is a big month when it comes to awareness. It's jam packed with polycystic ovary awareness month, women's health week and body image and eating disorder awareness week. And boy do we have some large topics in here!
In this Live Q&A format we explore all things women's health and body image. We cover all the hard hitting topics. Is reverse dieting really a thing What is it? Can you damage your metabolism? Is this damage reversible? Can you give yourself food intolerances by restricting certain foods? How do I maintain a deficit without calorie counting?
It's safe to say that from these questions, food restriction and diet culture has impacted so many of our lives as well as those around us. But just because it's common, does not mean it's normal!
So, if you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
In this episode we cover all things Caffeine.
Chances are if you're human, you've probably had caffeine before. In fact 9 out of 10 athletes have use caffeine...
It's one of the most well researched supplements out there, but how well does it work when it comes to performance. Is it worth the side effects like interrupted sleep and anxiety.
In this Live Q&A format we are answering those hard hitting questions. Do you need to periodise your caffeine? Do you need to to take breaks from coffee to increase how well it works? How should I take it? What options should I be choosing? Could caffeine enhance my athletic performance?
So we hope you enjoy this episode and if you have any other questions (about caffeine or anything else!) please hit us up on our Instagram @compeat_nutrition or our website compeatnutrition.com!
This episode came about after a question from a follower... "If I was just to trust my appetite and fullness, can I overeat?"...
Eating intuitively can seem like a pretty daunting task especially when there's constant messaging around dieting, restriction, and to just eat less.
In this Live Q&A format we explore all things Intuitive Eating. What is it? What skews or impacts our ability to eat intuitively? What can we do to help regulate our appetite? What foods and lifestyle factors that can impact our hunger and fullness cues? What hormones are involved? When do we need to override our body's cues?
So we hope you enjoy this episode and it answers all of those burning questions!
If your question wasn't answered please hit us up on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We are so fortunate to finally have Shane Jeffrey on this weeks episode.
Shane is an accredited dietitian and sports dietitian and an absolute leader in the field of disordered eating and eating disorders. Working for over 25 years in the industry he has amassed a wealth of knowledge and added so much to this field. He is someone that truly gets it - the importance of you, the person and you can hear it in the way he speaks.
We have so much respect for Shane and all he has achieved, he has transformed this space into one that is truly person first. He speaks with with a refreshingly down-to-earth perspective and this one is a MUST listen (if we do say so ourselves!).
If you'd like to work with Shane and his team please head over to River Oak Health. Or if you are affected by any of the topics that we have discussed in today's episode and need some additional support please head to The Butterfly Foundation.
You can also access additional support from our team at Compeat at any time Here & of course if you love our little poddy, a review or star rating is so so appreciated & means so much!
Our guest on today's waffle episode is the incredible Sunny Lawrence (@sunnyjolawrence). Trust us when we tell you that she is an absolute powerhouse of a human and her story is definitely one for the history books. From obtaining a degree in Psychology, to having 5 children in 4 years, to being the #1 supporter of her husband James' accomplishments. (Better known as the Iron Cowboy)
We discuss the in's, out's, up's, down's and logistics of life while James embarked on a mission to complete 100 Ironman Triathlons in 100 consecutive days!
Sunny embody's the definition of resilience and mental toughness and she does it all with a smile. We explore her challenges, triumphs, balancing family, her and her husbands goals. We hope you enjoy because our jaws are still on the floor!
Liz Dawes is one of the most kind hearted and passionate people we've had the pleasure of chatting to here on the Compeat Waffle.
After her son passed away from brain cancer in 2013 Liz battled on and rallied for her community, founding both the Robert Connor Dawes foundation and Connor's Run. Which have grown to be both the biggest paediatric brain cancer foundation in Australia and the largest paediatric brain cancer event with over 4000 participants.
In today's ep she delves into her story, her son's battle with brain cancer and her grief with a warmth and honesty. She turned her greatest tragedy her greatest purpose and we cherish that she was able to gift us with 50 minutes of pure inspiration.
If you'd like to know more about the RCD Foundation please check it out Here, or if you'd like to be involved in Connor's run please check it out Here.
The RCD Foundation is also a charity partner for Noosa Triathlon this year! Something that is very near to our hearts because have also partnered with Noosa Triathlon for 2021! We bring to you bespoke a 10 week Triathlon Nutrition Experience.
If you'd like to find out more and join us on that journey please click Here.
Nina Gelbke also known as Naturally Nina is an absolute cracker of a human, she is vibrant, energetic and oozing with charisma. She was originally born in Switzerland, but her father made the executive decision to ship the family off to a sunnier destination in Western Australia.
She developed her passion for nutrition after being diagnosed with type 1 diabetes at age 9 and participating in competitive sports like swimming. But this passion took a turn after the constant pressure to perfect her blood sugar levels, time her insulin correctly and count her carbs led to a long battle with an eating disorder.
In today’s ep she held nothing back. She was raw, vulnerable and honest about her journey through life from diagnosis to self-acceptance to becoming an Accredited Nutritionist to support and empower others.
We are honestly just in awe and so incredibly thankful to have her join us on the podcast. If you want to find out more about Nina or are interested in working with her you can find out more Here.
We speak about mental health a lot in this episode, so if anything spoken about resonates, please reach out to the Butterfly Foundation (for Eating Disorder support).
Demi Patterson is the ray of sunshine, empathy and support everyone needs in their life. She is vibrant and energetic with a big dose of life experience & learnings thrown in. Today's ep opens up to hear her story - one of life as a gymnast, and the spark that created her dream of entering into Sports Nutrition. We are so fortunate to have Demi as part of our servicing team, working alongside us while also being a Sports Dietitian at the Australian Institute of Sport. Although, that is nothing compared to the chapter she has recently entered - that of motherhood. With her gorgeous 5month baby boy, we also go through what this has meant to identity and the relationship with her body. Enjoy team and of course, if you would like to work with one of our Dietitian team to discover your best self through food, head to www.compeatnutrition.com - don't forget to also download our app for free!
Shifting from dancer to runner in her teenage years, Lydia is now an elite runner that is passionate about sharing her story and insights - to allow for more of us to see running with a different lens.
Her honesty and vulnerability within this discussion is breathtaking. She takes us through her personal challenges in navigating both body image and pressure for leanness - and what this led to in experiencing Relative Energy Deficiency a few years ago. Something you can find out more about here.
We speak a lot about mental health in this episode, so if anything spoken about resonates, please reach out to the Butterfly Foundation (for Eating Disorder support) or Beyond Blue (for anxiety, depression or suicide support).
Recently the Australian Institute of Sport released a revamped version of their world renowned Supplement Framework. Over the coming episodes, we put a spotlight on each group - starting with Group A.
This group are the supplements on the podium so to speak. The ones with a strong level of evidence that they may help with your sports performance. Enjoy this episode as we go through each one, how it works and when you may want to consider using them.
As always, these supps are the sprinkles on the icing (timing and periodisation) of the cake (daily food choice) when it comes to performance nutrition, but used well can make that recipe pop!
One thing that draws me to Marika is her authenticity and her willingness to embrace vulnerability. She is overflowing with empathy and her honesty mixed with humour has made her an absolute star when it comes to both career and social media.
We both made the pact not to let this chat become one of nutrition - and I think we succeeded haha! It is a gorgeous story of her life, her experiences and her learnings.
If you don't already follow along, head to https://www.instagram.com/marikaday now. Like go. Now. So much fun!
& as always, we are here if you need to reach out, would love to chat all things food or have any questions! Head to our website www.compeatnutrition.com to complete the free review, or absorb all of our content on the socials - https://www.instagram.com/compeat_nutrition/ & https://www.facebook.com/compeatnutritionaus.
My only hope is that this is the first brave conversation of many. As Mardi Gras approached, we took a deep dive into the disproportionate rates of Disordered Eating and Body Dysmorphia in the LGBTQIA+ community. It was with this that Chris, one of our Compeat Dietitians, reached out wanting to chat more about this.
As a gay male in a physique focused sport (diving, and previously gymnastics), Chris has lived through a lot when it comes to food and body weight pressures. However, it was the pressure and expectation felt within the gay community to 'look' a certain way for acceptance that shocked him most.
This chat is raw and it is filled with vulnerability that you can sense throughout. For good reason, this topic never gets airtime and we feel it is the time to start the conversation.
There is so much within this topic and we are just getting started!
Within pro sport internationally there is a practice that can be found in many teams and clubs - both genders and not specific to weight making sports. This podcast is all about bringing this practice into the light to allow for respectful and considerate discussions to consider it's place and if there is a better way to achieve the result that it is aiming for.
Fat Clubs are present with it's members inaugurated with the goal of weight loss - often with the goal of reduced skinfolds (a body composition measurement). However, is this division within a squad or team something that helps or hinders the cause? What impacts to the individual athlete do these practices present and how may the impact their relationship with food or exercise?
We discuss all these thoughts and ideas in this podcast and encourage all comments and feedback. We don't claim to have the answers, but would like to bring a voice to a different perspective and an opportunity to give a voice to the athlete experience.
TW: Depression & Suicide.
There isn't many things that leave the queen of waffle speechless, but this conversation was it. Steve is about to embark on an incredible attempt of one hundred skydives within 14-15hrs.
However, we couldn't leave the conversation at that. Every person has a story, and we needed to know the background to Steve that has led to the 'why' of attempting such a massive task (and all for such a good cause).
It is with that the discussion that the topic took a turn for the unexpected. Where our chats around his ongoing battle with Scheuermann's Disease also led us to discussions of his history with mental illness. How he went from mapping out every detail of his suicide to now being where he is today.
Please checkout Steve's page for more details and to donate money if you are able - https://www.hundredjumpproject.com/
This is an episode not to be missed, but please reach out to any of the centres below if needing support for you or a loved one:
Australia:
Beyond Blue - beyondblue.org.au (1300224636)
Lifeline - lifeline.org.au (131114)
Suicide Call Back Service - 1300659467
New Zealand:
Mental Health Foundation - mentalhealth.org.au
Lifeline - 0800543354
Suicide Crisis - 0508828865
We are still pinching ourselves that we had the opportunity to sit down with the leading voice in Creatine, Dr Eric Rawson from Messiah University. He isn't kidding when he says he has literally spent his life seeking optimal performance for humans - and it is this that lead him to dedicating much of his research to the supplement Creatine. Join us as we discuss all things Creatine, why we should be considering it's use, and the wide range of people that could be benefiting from it that you may not have expected (trust us, it is far from a supplement just for body builders!). It is also his research in Creatine that led him to learning more about the brain physiology and the potential of Creatine in a common occurrence in athletes - concussion. To help explain what on earth is happening in the brain at time of concussion, we have placed more detailed show notes and the image that he spoke through during the episode here: https://app.compeatnutrition.com/the-foods-to-consider-for-concussion As always, we would adore any time you could spare in sending through a review or shooting through a star rating - it means the WORLD to little old us in helping spread the word!
How often do we set out to achieve something that pushes us beyond our limits - and even more so, how often do we put off doing something at the risk of 'failure'?
For Benn & Vlad, their passion and obsession is in ultra running. So when goal races got pushed aside during 2020 and the impacts of Covid, they shifted their attendtion to personal events that both stretched beyond their known limits. Benn set out to complete the Great North Walk of 276km in the fastest known time; while Vlad entered the 240km Coast2Kosci not just to complete or win, but for the fastest known time.
However, for both, things didn't go to plan. So what happens when our big goals don't end in success and celebration? What happens when we push beyond our limits and fall short? Here you get the opportunity to sit in on the stories that so often get untold, and we are so grateful to Benn and Vlad for being so brave in sharing their vulnerabilities in this episode.
Enjoy!
Runlab: https://runlab.com.au/
Pro Trail Runner: https://www.protrailrunner.com
Compeat: https://compeatnutrition.com
It is the year 2020 and a time where not everyone is having a 'normal' Christmas. Creating this episode we were so mindful of all the different situations people are in right now - between isolations, lockdowns and social distancing - Covid has thrown us an interesting challenge when it comes to interaction.
However, how do we navigate the festive season? How do we cope with the influx of food, stress, fun, drinks and emotion?
How do we find a place with food where we hold permission to eat without finding yourself permanently parked at the snack table?
Should I worry about weight gain? How do I manage my food without completely blowing out?
We answer all this and so much more in this episode. However, as always, we encourage interaction and feel free to send through any questions or reach out for a free chat with one of our Performance Dietitians - https://www.compeatnutrition.com/free-review
In almost a blind date scenario, we got the opportunity to catch up with Dalton in an episode that absolutely smashed my expectations. He was candid, honest and so open about his own experiences. It takes so much vulnerability and self reflection to admit mistakes and embrace learning with a willingness and unstoppable curiosity - this is exactly what Dalton has lived and achieved.
Dalton speaks with an awareness of someone who gets it. Someone who has lived, has hurt, and has grown. He makes achieving progress feel tangible and individual to each person - something that we can wholeheartedly applaud and is seen too rarely in the wellness industry. Dalton has gone from telling people WHAT to do, to instead paying attention to the power of support focused upon behaviour change.
You can find more information about Dalton on his website https://www.daltonfranke.com/ and over on his Instagram @daltonfranke_coaching.
We are covering all things body composition
Are you using body composition as a performance measure?
Body composition is often sold to us incorrectly. We find that many of our athletes strive to achieve body composition goals with the aim of improving their performance. However, pushing for small incremental body composition changes can actually greatly undermine your performance if done incorrectly!
Tune in today to find out what this means to YOU!
Let us know what you think!
...and don't forget
Free Assessment at www.compeatnutrition.com
This waffle is all about sharing stories to help you become empowered, confident, and curious.
This one is a very special episode around female health with Beck Martin (@womenshealthphysiotherapy). Beck is a female health physio specialised in exercise prescription for pregnancy and after birth. We have been inundated with requests to find someone for our waffle that covers these topics. They are simply not spoken about enough and I wish we had covered even more in this podcast.
Often what we learn about pregnancy is all about pregnancy and birth but we don’t cover off on what happens after. The impact on our health. The impact on our bodies. The impact on our mental health.
Yes, complications like incontinence and prolapse are common, but they are not normal.
These complications are not something that you should just accept and live with.
This is an episode very close to my heart for reasons that you will understand when listening through.
Whether you’re someone considering having a baby, currently pregnant, or with a young bub, I know you will love this podcast
As always, we would love to know what you think!
Beck's Website
Free Assessment with our Dietitian Mikaela at www.compeatnutrition.com
In this episode we are talking about all things nutrition (of course) but also on all things CHANGE! How do you make change feel easier? How do you know when you feel ready to make change and progress? How do you know when it's okay that you're not making change or progress? It's all captured in today's bonus ep so not something to be missed! Let us know what you think!
Free Assessment with our Dietitian Mikaela at www.compeatnutrition.com Instagram
This week’s very special waffle guest as part of world food day is Alice Zaslavsky (AKA aliceinframes). So many of you reach out to us every day feeling overwhelmed and guilty with not knowing how to eat anymore. Alice has been instrumental in helping people build curiosity, excitement, and confidence in the kitchen. Because food is so much more than nutrients. It’s there to nourish, satisfy, and most importantly, be enjoyed. Alice does NOT hold back in this pod. She brings some amazing revelations around how we should be consuming our information on food. We also touch on the importance of the environment in building positive food relationships that extend beyond the numbers. And finally, we discuss how we should be talking about and offering food to our kids. Because "Learning to understand food - the way it makes our bodies feel, how it connects to the world around us - should be just as important as learning to read and write." – AZ To learn more about what Alice’s projects check out her website https://aliceinframes.com/ Phenomenon, a free teacher’s resource to connect kids with concepts and culture through food https://phenomenom.com.au/ In praise of Veg, Alice’s latest book https://bit.ly/BuyIPOV
Free Assessment with our Dietitian Mikaela at www.compeatnutrition.com Instagram: instagram.com/compeat_nutrition
Our guest on today’s waffle is the amazing Jessica Smith (@jessicasmith27). Trust me, you are about to be wowed by her story and her ability to tell it with such raw authenticity. We speak about what it’s like to grow up with an eating disorder and what we can do better to help athletes and populations to overcome these conditions. Other areas we discuss include:
How to build towards changing behavior her strategies to overcoming her eating disorder The importance of the call for help What we could do better with the systems we have in place What does recovery actually look like How long it takes to get to food recovery
If you have been through or have seen others with eating disorder, then there may be some triggering themes in this pod. Needless to say however, this is not one to miss. Let us know what you think!
Jessicasmith.com.au Free Assessment with our Dietitian Mikaela at www.compeatnutrition.com Instagram: instagram.com/compeat_nutrition
Professor Emily Balcetis is a social psychologist from New York University. She has been in her role for over 20 years while studying the factors behind really drives success. In this podcast, we talk through why we don't necessarily follow through with our goals after we commit to achieve them. We discuss how perception and the role of visual cues have a massive impact on behaviour change and formation. Most importantly we explore how to reduce friction and make behaviour change feel less difficult. Not only is this super valuable to the everyday active individual, but also to the practitioner wanting to instil change in their clients. Emily does an amazing job at explaining how you can pick up new habits, particularly in the world we’re living in at the moment Check out Emily’s book Clearer, Closer, Better for even more gems!
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Today we are talking through one of our favourite topics - Mood and Food.
One of the reasons we love it so much is because it’s a growing area and the more we learn about our bodies the more we understand that everything is interconnected. It’s also a great reminder that there are things in our lives and in our environment that we can regain control of with help – and that’s what we do every day!
We cover
- Food!
- If it impacts mood
- How it impacts mood
These lives are all about getting you involved so be sure to tune into our future lives if you have any questions!
Let us know what you think
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Pete Clifford (@highperformancetri) is a triathlon coach with a wealth of experience and someone we respect immensely. He has an amazing way of valuing the athlete’s wellbeing as a means of approaching performance.
Pete started as a triathlete himself before moving into the coaching world. He has clearly seen many shifts in technology and mindset over this time so his insights are unreal. He is also a big advocate for recovering, and recovering well and we talk through in detail in the pod.
The main areas we cover are:
- How COVID has impacted identity, motivation, and purpose in the athlete.
- Why what we do I our sport doesn’t define us
- The importance of recovery in the athlete.
- Why recovery is something that many athletes find difficult to sit with.
- How to embrace the play
Some of the links mentioned include:
- http://highperformancetri.com/
- The redbull quiz
Let us know your thoughts!
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These Crew Stories have come from one simple realisation. Our Crew is made up of countless everyday superheroes taking small yet steps at towards their ultimate ambitions. They may not have won Gold at the Olympics or lifted a trophy in front of thousands, but within the mundane of every day life lies something truly inspirational. We can all take a leaf out of these Athletes.
Alia Karmali is a Canadian Athlete who has worked together with us at Compeat Nutrition since April. She's a passionate American Football player who also practices as a doctor during the day (she really does it all). She admits in this podcast that she has traditionally struggled with striking a balance between nutrition and fitness in the past. This brings with it many interesting insights including a special career reveal!
Let us know what you think!
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There is one thing that we are passionate about here at Compeat Nutrition… And that's 110% our crew members and their stories Paul Reeves is one of those Crew members. He has a story that others simply needed to hear and resonate with as you will tell from listening to this podcast. There’s a certain confidence that comes with seeing your obstacles have already been overcome by someone else, and we hope that’s the confidence Paul instills with his story. In this discussion, Paul is totally raw yet powerful in his messaging, which made us leave the discussion with so much more empathy and understanding that what we started with. Really keen to hear what you guys think of this one!
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This was a Quickfire Q&A on anything related to nutrition, business, family, or anything you guys wanted to ask about! We do these every fortnight on our socials so please feel free to drop in and ask a question during any of our live events!
Questions covered...
- Can you have too much fibre?
- The best type of plant protein powder?
- Are there any sessions you should do fasted?
- Should I have a sports drink at the gym?
- How much fruit is too much?
- Is excess protein just excreted in urine or can it be stored as fat?
- Thought on pre-workout supps?
- How long does it take to go into ketosis?
- Best supps for immune function?
- Alcoholic kombucha - good, bad or neutral?
Let us know what you think!
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Bonus Ep on all things Adrenal Fatigue with a Nutrition focus.
Is it even a real thing?
We explain what you need to consider in this pod. If you have any questions please get in touch. We would love to know what you think!
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Dr Izzy Smith (@doctorizzyksmith) is a specialist in Hormonal function but also an avid runner and advocate for Men’s health.
This episode is a follow up to our previous discussion on hormones and adrenal Fatigue (Check out the bonus ep!). It’s a topic that gets thrown around a lot without really an innate understanding of what it means. So some things we discuss include hormonal imbalances, the reason why there is so much confusion surrounding them, and how they can affect your health and performance. We also dive into so many different topics like PCOS, Insulin Resistance, and Adrenal fatigue.. All of these could honestly be their own individual podcasts.
To check Dr Izzy's new podcast check out @Behindtheuniformpod
We would love to know your thoughts!
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This podcast is taken directly from one of our Fortnightly live Q&A sessions on Relative Energy Deficiency in Sport. RED-S comes because of being in a state of Low Energy availability and is something that we see all the time with our athletes and everyday active individuals. So much of the messaging that we see in the media is always about eating less or eating clean and there’s a really big pressure that leads to an over restriction or an accidental mismatch between energy needs and energy intake. That’s exactly why we wanted to help you identify any red flags and guide your next steps.
Let us know what you think!
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These Crew Stories have come from one simple realisation. Our Crew is made up of countless everyday superheroes taking one small step at a time towards their ultimate ambitions. They may not have won Gold at the Olympics or lifted a trophy in front of thousands, but within the mundane of every day, life lies something truly inspirational. We can all take a leaf out of these Athletes.
This weeks' Crew story is from Sandra Heriot. She loves being in nature and feeling fit and strong and healthy. In particular, she loves running, trail running, hiking, walking, biking, gymming, and swimming – basically all sorts of ways of being active. At first, she used her training as an excuse to travel – London, Chicago, Rotorua, Boston, Big Sur, and so on - but more often they provided a goal for me to train and keep fit as I got older.
Earlier in the year, she saw nutrition as the last piece in her performance puzzle. She had always eaten lots of ‘healthy’ foods for fear of putting on weight, like many of in her family. What she discovered through nutrition is truly inspirational.
Of course, she had events lined up for this year which have been canceled or postponed – but this has not deterred her. She is still training as she says "Events will come around again and it’s just what I love to do. I have lots of time now to carry on with the nutritional plan, really build up and get stronger – who knows where I might go?"
Hello and welcome to the next episode of the Compeat Waffle! This next episode came about after we started talking about heart health on our socials. In particular, we mentioned what could impact resting heart rate and how to know if it’s something you should be alarmed about. With all the questions and the conversations that came out of that discussion we thought it would be a really good opportunity to dig all the little bit deeper into cardiac health in active individuals and athletes. Which is why we invited someone who knows a lot more about hearts than we ever will, Dr Nikki Stamp (@drnikkistamp). If you haven't come across Dr Nicky in either Instagram land or Twitter it is absolutely time to go and follow her. She is an epic human-based in WA where she is both a heart and lung surgeon. She improves her patient’s outcomes by translating each and every risk, complication, and process so that the patient feels informed and comfortable. She is also an author of 2 books (which are very much worth reading). I think this is why she is so well received on social media and has seen such an amazing rise (again go check her out!) In this episode, we pick her brain on all things related to the heart and you can just really sense the passion she has on the topic - It’s clear she has picked the perfect career. We discuss:
The basics of the heart (so glad we asked this as her ability to simplify is epic) What happens to the heart when we exercise – how does it adapt? What’s an athlete’s heart? What are the signs and symptoms that you shouldn’t ignore? Atrial fibrillation Heart rate variability and wearables Dan Edge, Co-CEO of Compeat Nutrition shares his own personal story around training for Triathlon and the complications with his own heart.
If you are concerned with any signs or symptoms you may be experiencing so please don’t hesitate to get in touch with us @compeat_nutrition or Dr Nikki (@drnikkistamp). You can also find her on her website at http://www.drnikkistamp.com/
Over the past few months one of our team members has been very busy interviewing the Compeat Core team… and now it’s her turn.
Mikaela Welti is one of our Accredited Sport Dietitians and I’m sure you will have come across her voice at some stage. Mikaela has been immersed in sport her whole life, which has shaped her incredible work ethic and her drive for continuous improvement. She is also a boxer, professional rugby player and just to oppose that combative side, a talented dancer. There’s no other way to explain this girl other than a complete powerhouse in the best possible sense
I don’t know how she fits it into the day but somehow she does and together we get sh*t done.
Mikaela joined the team last year when she started doing some some contract work. However it quickly got to the point where we couldn’t ignore her any more. When COVID hit she quickly lost all her work, but we saw this as a perfect opportunity to snag this girl. In this podcast we talk a lot about her journey as a child growing up and her relationship with exercise. However, the thing that really sticks out is her personal story around eating disorders. Hearing how it deeply impacted her family hit me hard and has really made me empathise so much more.
If anything in this episode has resonated with you please complete our free preliminary assessment. You will receive a personalised recording from a member of our performance team to guide you along the next steps in your nutrition journey. Please also visit the butterfly foundation (@butterflyfoundation) for help and guidance.
Following the sheer number of athletes who have experienced an injury due to the COVID-caused forced ‘off-season’, we just had to talk about injury nutrition. As the lockdown came at a critical point in everyone’s season, it has resulted in very sudden changes to training type, volume and intensity. To make matters worse, just as quickly as sport went away, it came back! This is likely part of the reason why the spike in injuries has occurred all over the world.
So what are some things you should consider when returning to sport from injury?
- The difference between the acute phase and the functional recovery phase
- Which nutrients to look out for
- What supplements may be beneficial and at what doses
- How to cope with disappointment, fear, pain and anxiety
- How to identify the signs of disordered eating early!
While we know that all of these considerations are important, each situation and each injury is extremely different and requires unique attention. You can talk to us about your injury in a judgement-free zone through our free preliminary assessment. A member of our performance team will come back to you with the very next steps you can take to ensure your rehab progresses as well as possible.
Wow – we so excited to introduce this next guest (and still slightly in shock). Amy Sheppard (@amysheppardpie) is a singer-songwriter for the Australian indie-pop band Sheppard. You may have sung along to their most famous songs on the radio – ‘Geronimo’, ‘Coming home’ or ‘kiss my fat ass’ However, that’s not the main reason why we wanted to get Amy on the waffle. A couple of years ago Amy found herself very instrumental in a movement that she then termed kiss my fat ass (#kissmyfatass). Since then it has exploded in the most positive sense. In this episode, Amy talks a lot about her Journey, the difficult years at school, what instigated her negative body image and how she journeyed through to recovery. We also talk through the pressures of the music industry, when she first noticed those negative thoughts around her body and the strategies she used to overcome them. Our favourite part has to be her definition of health and what her future holds. We are still a little bit shocked at the privilege it was to have her on
Welcome back to the 4th Episode of Compeat Conversations!
Hermes is one of our Accredited Sports dietitians at Compeat Nutrition where he also looks after the day-to-day operations. Hermes was the first official full-time employee of Compeat Nutrition following Co-founders Dan and Alicia and you will definitely hear about how many different balls he's juggling at any given time.
It was great to sit down with Hermes because he's a man of few words... but when he does sit down and speak he also has a way with words that makes him quite an inspiring person to listen to.
We chat through:
- What was it like growing up in Australia as an immigrant?
- What it's like experiencing your first diet as a male in your teenage years?
- How body image can be moulded during the formative teenage years?
- What drove Hermes to begin working with Compeat?
We are so excited to share some of his wisdom with you.
Enjoy!
We had so much fun doing research for this podcast! At Compeat we are very big on allowing athletes to be informed and drive the conversation. We believe this allows for a very open space in which athletes are informed of the positives and negatives of taking certain substances... and CBD is no different! CBD is a chemical compound found in cannabis. it can be taken as a supplement in a variety of ways and may elicit multiple health benefits in the user. There were lots of people interested and lots of questions coming through for this one so we hope you get a lot out of it! The areas we discuss in this podcast are:
What it is? Possible benefits? Can it help the athlete? What are the side effects? Is it legal? Should you take it?
If you're not quite sure whether CBD is for you, why not fill out our Free Preliminary Assessment. Simply tell us what you're going through and what you feel is holding you back to receive a personalised response from one of our dietitians.
Welcome to the Compeat
This next episode is with an absolute legend that we have had the pleasure of working with for the past few years. Pat Carroll is the 4thbest marathoner in Australia but arguably Australia’s most versatile long-distance runner.
Some of his most notable achievements to date include:
- 1st Place – 1995 Beppu Marathon with a whopping 2 hours, 9 minutes and 39 seconds (his fastest marathon time)
- Current Australian record holder for the half marathon: 61 minutes, 11 seconds
- Represented his country 18 times at major events
- Completed his very first zoom call ever on this very podcast!
- Plus many many more!
Since retiring 2001, Pat Carroll has remained in the sport. He is now more commonly known for his commenting amazing coaching ability through the Pat Carroll Running Group (PCRG)... oh and he also has a stellar personality which shines through this pod.
We have always admired how Pat remains firmly in his coaching lane and places such a large focus on referring to different practitioners when required. He is a coach who truly cares for each and every one of his athletes, both online and in person.
If you’re interested in doing some work with Pat, you can find him at:
Website: https://patcarroll.com.au/
Instagram: https://www.instagram.com/pcrg_running/
Facebook: https://www.facebook.com/GOPCRG
Health is More Than Just Visible AbsWe need to change the conversation of Men’s Health into something so much bigger.
We need to stop presenting numbers of mass or extremely low body fat % as the epitome of health.
The truth is, achieving those things is often done at the COST of health.
The introduction of Performance Enhancing Drugs (PEDs) in a desperate attempt to achieve a body composition that is otherwise impossible to maintain; a leanness that leaves an obsession over food, suppressed mood, irritability and low sex drive; a restriction that can impact occasions and relationships.
When only 3% of males are managing to eat enough fruits and veggies; when every 3 out of 4 suicides are male; when there is a 50% chance of cancer by 85yrs; and when 4 out of 5 aren’t reaching minimum goals for movement – we need to make the progress toward health simpler and more enticing.
We need to create an environment and a social movement that uses fewer scare tactics & guilt messages.
We owe it to everyone to show the image of male health with diversity (all bodies, all ages, all ethnicities) – because we cannot be who we cannot see.
We need to share with proliferation that achieving your definition of health doesn’t equal extreme loss, expensive supps or a lifetime of chicken & broccoli.
Health is about becoming your highest-performing self – and I will tell you now, you are rarely performing your best when at 4-5% body fat. Your best performing self is defined by you – and it will change at each life stage.
It may be getting through the day filled with energy; achieving an ongoing improvement in strength; increased concentration and productivity in the workplace, or having the mental and physical capacity to play with patience and presence with your kids.
So, before embarking on a quest to shred or bulk, I really encourage the question of why. Not because a change in body composition is bad, but rather to ensure that your ‘why’ and ‘how’ lines up with you becoming and sustaining the best version of yourself in all areas of life.
If anything in this episode has resonated with you please complete our free preliminary assessment. You will receive a personalised recording from a member of our performance team to guide you along the next steps in your nutrition journey.
What does it take to go from being one of the top engineers in Australia and having such an influence on that industry, to now being a kick-ass boss and businessman with Compeat Nutrition?
Hello and Welcome to our latest Ep. This week we have another Compeat Conversation line op for you, and it’s with Daniel Edge, Co-founder and Co-CEO of Compeat Nutrition. And today’s conversation is a little bit different. Dan hasn’t had a traditional path to entering the world of business. In this Convo we talk through all the curveballs and successes along the journey that have led Dan to where he is today. We also get his perspective on leadership following the realisation that PEOPLE are at the centre of EVERYTHING!
But before you dive in! If you haven’t done so already, we would highly recommend having a listen to our previous Compeat Conversation with Alicia, Dan’s beautiful wife and partner in crime.
If there’s anything in this podcasts that’s piqued your interest or would like to learn more about Compeat Nutrition as an emerging business, why not get in touch with us directly at www.compeatnutrition.com
For this episode, we are introducing you to an amazing human, Nat Heath.
We were fortunate enough to meet Nat many years ago through our triathlon circles and quickly realised we grew up very close in geography between Taree and Forster.
It was an absolute pleasure to invite Nat to talk on the Waffle about all things running. He is about to venture into a 100 km run… But it’s not your typical 100 km run!
This has been organised by Nat himself for NAIDOC week and in support of the Indigenous Marathon Foundation. Nat is an aboriginal boy who grew up in Forster, but as you will hear in the podcast - this move holds a lot of history.
He speaks so beautifully about his story, what his life was like as an aboriginal in his community, what running means to him and how what he is aiming for moving forward.
He shares some incredible stories, recounts the trauma that past generations have experienced and provides the most incredibly pragmatic insights into not how we can help, but how we can empower.
If you are in Newcastle on the 12th of July please make your way down to support this great effort. You don’t have to do the full 100 km (although our Co-founder Dan has already agreed to do at least 20km). And if you can’t run, then come down and cheer on or donate to the Indigenous Marathon Foundation.
It has been an honour to cover topics such as these during this time. Having heard his story and reflected on what we can do better is something that we feel really privileged to do. His learnings, insights and pragmatic recommendations are going to resonate with so many of you. Enjoy!
Nat Heath Indigenous Marathon Project
Run Festival:
http://RunSweatInspire.org
Nat’s Run page for donations:
https://footprints.gofundraise.com.au/page/Nat-7320443
Are you struggling to recover after your sessions and need a little pick-me-up? There can be a real pressure to knock back a protein shake within minutes of finishing your workout – but are all those training gains ‘lost’ if you miss that 30-minute window? Why not complete our free preliminary assessment in which you will receive a personalised recording from a member of our performance team to show you how you can begin improving your recovery practices from today!
The truth is, that the evidence on the essential recovery window even existing is not really definite – as a lot of the research on this is from athletes training fasted. The process of muscle protein synthesis (MPS) – the thing essential for exercise recovery and adaptation – is actually elevated for more than 24hrs after a session. So, if you are only focusing on your initial recovery nutrition and then finding yourself choosing less than ideal options or under fuelling – you are likely missing out on some real opportunities for improved performance.
The urgency of the ‘window’ is actually more dependent on what you have eaten pre-session, your overall schedule and what sessions you have coming up. If you have gone into a session well-fed, then simply aiming for recovery within a couple of hours of finishing the session is fine – THEN remember to continue this recovery via your meals & snacks for the days to come.
If you are someone who trains a few times per week – you are literally always in a state of building and recovering! Try to challenge the thought of recovery being only immediately after a session, and instead think of it as this continual goal for the days after your session.
Hello lovely people and welcome back to another Compeat Conversation with Sports Dietitian Mikaela Welti. Today's episode is a little different to usual, as we sit down with Compeat Nutrition's very own CTO (Chief Technology Officer) Andrew McCallum. We step away from discussing nutrition and other health-related topics, to dive into the spider web that is, the Tech world. We discuss how Andrew went from dreaming of being a full-time musician, in an almost technology-free society, to becoming a trailblazer in the tech and app development space.
And best of all, keep your eye out for all the new tech coming soon to Compeat Nutrition.
Each month we like to put the spotlight on one of our amazing members who has gone above and beyond. This month is no different, with Annabelle Stable leading the way. Annabelle talks about how she has managed to balance all of the competing interests in her life during this tricky time and what perspectives she has gained from working with Compeat.
It's a short one, but it might be just what you need to get those motivation juices flowing!
For those that have listened to the Waffle before, you are about to find out that this episode is a little different to the norm. Usually, we might do a live Q&A, an expert session, or an athlete interview. But this time we are being interviewed by the amazing @lovelauramary.
This came about when Laura received a heap of nutrition-related questions from her followers and we were so honoured to be a part of that. Laura is someone that we have respected for a very long time for the main reason that she shares a really raw and personable story. She has been through a lot of life events that have really allowed her to build an unparalleled resilience and has pulled at our heartstrings in many other ways.
Her honesty throughout this whole process is very rare, particularly in social media, and it’s also greatly appreciated for this reason.
When she sent these questions through it really highlighted the need for us to be present, not only from a scientific space but also from a place of empowerment. She did a poll that we talk about in this episode and it really emphasised how people are feeling about nutrition day-to-day, how much pressure they can sometimes feel, and how much confusion they can feel.
We talk about things like:
- Being aware of diet culture
- How to build confidence around food
- How to work through what nutrition is right for us
- How to define performance for ourselves
If anything in this episode resonates with you then please head over to our Instagram page or website. We share lots of empowering pieces to guide you through your nutrition Journey. You can also complete a free preliminary assessment in which you will receive a personalised recording from a member of our performance team to show you what the next steps may be!
Let us know your thoughts!
Just another Fad or the latest in performance nutrition? For those of you who have been across the media this week, I am sure you would have seen discussions around ‘The Carnivore Diet.’ 🥩🥓 Since these news articles have been released, we have received numerous questions regarding whether it is safe, if it’s more beneficial than other dietary choices or whether there are any negative health impacts. Alicia Edge answers all of your questions on this pod in a super simple way. But before you go jumping into a completely new lifestyle, be sure to speak to one of our performance team. Our Sports Dietitians can guide you in the right direction and advise you on what may work best FOR YOU! You can find our initial assessment here which involves receiving an in-depth personalised recording on what your next steps could be and what areas we can improve upon. We can't wait to hear from you!
Hello and welcome to a bit of a different Compeat Waffle, for your listening!
This is not your normal host Alicia Edge but rather Mikaela Welti, one of compeat_nutrition Sports Dietitians. So what am I doing here?
Well, about a month ago I somehow convinced Leesh to allow me to take over the waffle podcast, to bring you a few special episodes. For almost a year now we (the listeners), have had the privilege of getting to know so many amazing individuals, from athletes to health professionals, to researchers but we haven’t had the opportunity to meet the people behind, and within, the Compeat Nutrition community.
In these ‘Compeat Conversations’ we will be meeting and chatting to each of the crew members that work behind the doors of Compeat HQ. We will be discussing their lives prior to Compeat Nutrition, their lives now at Compeat Nutrition and all the success and curveballs in between.
So without further ado, I am so excited to welcome and introduce the real host behind the Compeat Waffle, Alicia Edge, as our first ‘Compeat Conversations’ guest.
Alicia is the co-founder of Compeat Nutrition, a mother of three children, an advanced sports dietitian and an absolute business powerhouse. In this chat, Alicia shows us that there is a lot of doubt, tears, uncertainty, risk and hard work in finding your true life purpose but through finding your purpose, you can experience so much more than wealth, security and certainty. You get to experience so much love, joy and fulfilment. And that is what makes this life so beautiful!
Our team of performance dietitians are fully available to discuss all your nutrition goals. You can find our initial assessment here which involves receiving an in-depth personalised recording on what your next steps could be and what areas we can improve upon.
Let's talk about Poo! 💩💩
If you have gut upset while racing or training - tune in!
And if anything in this episode resonates with you and you would like to discuss it further with one of our team of performance dietitians, head on over to our Free Preliminary Assessment here.
Hello and welcome!
I am so excited to release this episode. It feels like a while ago since I chatted to Kate Mahony (@Kate_Mahony_) on this topic due to the whole COVID-19 lockdown, which meant that we had to fast track a couple of other projects. But as soon as I was sent Kate's research paper on female athlete health, I emailed Kate to ask her to be a guest on our podcast. Kate Mahony is the current head of performance health at NSWIS after completing 3 years as a sports physiotherapist for cricket Australia.
The report was written as a result of the Churchill Fellowship which she began in 2018. This involved travelling around the world to identify the best practice for sport science and sports medicine for female athlete health. The report was unreal in terms of how practical and easy it was to understand and apply which is why I am so excited to have Kate on this podcast!
You can find the Churchill Fellowship application page here.
and for a link to the full research paper click here.
If there are any pieces in this podcast that do resonate with you, particularly if you are a female athlete, then please get in touch. You can find our initial assessment here which involves receiving an in-depth personalised recording on what your next steps could be and what areas we can improve upon in terms of your overall nutritional needs.
Well, this got a little bigger than anticipated!
We shot for the stars, hoping to land on the moon, and here we are drifting in the stars!
With less than one week to go, we still had plenty of questions flooding in regarding the conference, so I got my S--- together and answered them all in this week’s live!
Whether you are a Sports Dietitian, Coach, Sports Scientist, Athlete, Active Individual or Corporate - there are sessions within these days that are going to blow your mind.
We would love to have you join us in this upcoming Virtual Summit! Two days of learning, motivation and empowerment - but all with connection as the core.
https://conference.compeatnutrition.com/
A reminder to look out for the inaugural CompeatCon on the 31st of April & 1st of May. We have a stellar line-up of speakers coming together to speak on all things Performance. We bring in a lot of science but also a massive focus on resilience. All proceeds go towards projects in athlete wellbeing and an initiative to further the sports sciences profession. Check it out here: https://conference.compeatnutrition.com/ Our next guest is an incredible human. Amy Giannotti (@amyleegiannotti)is a dietitian and sports dietitian, but also a powerhouse in many other areas including yoga, personal training, mentoring and public speaking! She’s really big in creating a positive relationship with food which is we love sharing her message so much. In this podcast, Amy takes us through her Journey from an elite athlete to recovering from Hypothalamic Amenorrhea (HA). She is so very generous with sharing the ins and outs of her experience including the progress she has made so far, what took her through that change and what that change has meant for her so far. We are certain that you’ll get a lot out of this or at the very least have the confidence and power to move forward. Even if it’s just recognising that there is something to change and starting fresh with the confidence that those first steps are now a possibility. And with that comes a massive reminder that you don’t need to be an elite athlete or a super lean individual to be challenged by HA.
A reminder that we have an epic conference coming up!! Don't forget to lock in these dates:
31st of April & 1st of May
We have a stellar line-up of speakers coming together to speak on all things Performance. We bring in a lot of science but also a massive focus on resilience. All proceeds go towards projects in athlete wellbeing and an initiative to further the sports sciences profession. Check it out here: https://conference.compeatnutrition.com/ Today, more than ever, we need to put resilience into action. We need to come together as a nurturing and supportive community of people who care about performance and each other. Lock in your tickets today! We look forward to 'seeing' you there...
Now to this week's ep... ...We are continuing the female theme! But this one is for the guys and gals because everyone will gain some insight from chat with Sarah King. Our next guest is Sarah King (@sarahlizking). Sarah King is an exercise physiologist and health coach who spreads a very positive message of food, body and exercise. She went into this field with a story of her own, and we really wanted to take the time to allow her to share that story. In doing so she aims to improve everyone's relationship with exercise in a way that breeds freedom and empowers change in the long term. In this podcast, Sarah takes us through her journey of exercise dependence and disordered eating, from the initial warning signs all the way to how she came through the other side. Having lived through her own experience, Sarah is amazing at empathising with other people's struggles. We hope that by sharing her story, many of you listeners who may be going through the same struggles will be able to relate and see a massive potential to progress in your own life. She dives into what kinds of things we need to consider when we look at our relationship with exercise and how we can be curious to challenge how we feel around exercise. And at this time when our exercise has been shifted and our environment has changed so drastically, it's really about understanding those feelings if they come to the forefront. We're really excited for Sarah to be telling her story on our podcast and we know you're going to love it!
Quick links to Sarah! Website: https://sarahlizking.com/ Instagram: https://www.instagram.com/sarahlizking/ Twitter: https://www.facebook.com/HeySarahLizKing/
What a month it has been! Different schedules, different environments, different challenges - all of which are impacting how we exercise and how we eat and, more importantly, how we interact with each other. Here at Compeat Nutrition, we are all about performance nutrition and creating long-lasting habits. Which is why we are the firsts to admit we are not experts in neither exercise or immune function. So For this podcast, we are getting in an absolute expert in his field, and that is the only way to put it. David "Piney" Pyne is an Exercise Physiologist who has had extensive experience working at the AIS for 29 years with many many sports. He is just an incredible powerhouse of knowledge! David has a particular interest in the impact of exercise on immune function, which is something that has quite recently become a very relevant aspect of life to all of you out there. David is practical and pragmatic in his approach and boils down the wealth of literature into 3 main principles to focus on. A few areas we touch on include:
What immune function even means? The impact of exercise on immune function What should my load be like? Is it okay to be doing High-intensity Interval Training? The influence of inflammation on health How to protect and strengthen your immune function
This is one we've really looked forward to sharing! A reminder that we have an epic conference coming up!! Don't forget to lock in these dates:
31st of April 1st of May
We have a stellar line-up of speakers coming together to speak on all things Performance. We bring in a lot of science but also a massive focus on resilience. All proceeds go towards projects in athlete wellbeing and an initiative to further the sports sciences profession. Check it out here: https://conference.compeatnutrition.com/ Today, more than ever, we need to put resilience into action. We need to come together as a nurturing and supportive community of people who care about performance and each other. Lock in your tickets today! We look forward to 'seeing' you there...
We work with a diverse range of athletes, from junior development, to everyday active, to elite.
One group that we ADORE are our women that come to us wanting to adapt, improve and thrive - now that the kids have for older or left home, it is time for them.
One topic that often gets overlooked in nutrition and performance nutrition though is menopause. It is also a topic that many shy away from asking about.
So, here are a whole chunk of your questions rolled into one podcast with the an incredible practitioner - Mel.
Mel Matheson is a dual accredited sports dietitian and exercise physiologist with a passion for helping women to recognise the importance of energy availability, menstrual cycles and how to make peace with food. As a non-diet dietitian Mel inspires others to liberate themselves from weight cycling, restrictive eating or burnout to a place of body acceptance and adequate fuelling - A personal journey she has also endured.
Mel is based in Dubbo and runs her own business Nutricise - www.nutricise.com.au. She can also be found on social media under @Nutricise.
Enjoy and please head through to our website www.compeatnutrition.com if you would like to explore what support may look like for you, with a free assessment from our Dietitians 😊
We have the pleasure of welcoming a superstar in the space of nutrition and eating behaviours onto the Waffle.
Fiona Sutherland (@themindfuldietitian) is a sports dietitian with over 15 years of experience in the field. Every time I hear her speak I always leave feeling more confident, calmer and with added insights into better supporting our clients.
These times can be really challenging and confronting. There may be a lot of unprocessed emotions ramping up during this time and unexpected events just around the corner.
The panic buying as a result of the COVID-19 breakout has caused major concerns to our food availability and our loss of control in so many of life’s facets will impact many people’s relationship with food.
It is this reason that Fiona was the first person that came to mind to discuss what's happening out there at the moment.
She share some insights around food behaviours, disordered eating and some particularly prominent red flags to be aware of. Fiona gives us some really pragmatic advice. If you’re someone who is experiencing quite a lot of anxiety due to the events happening in the world or someone who typically turns to foods following turmoil, then this is the podcast for you.
If you have any question or concerns and would like to reach out, please do so –
As always, we are offering all listeners an opportunity for a free assessment here (https://compeatnutrition.typeform.com/to/AayZgf) or live Q&As on our social media if you require some support but can’t necessarily afford it right now.
We're also releasing as much free content as we can during this tough time to help you navigate it. These are just small ways to give you a few actionable strategies and help you cope with whatever you may be going through.
What a week it has been in Australia following from the very big couple of months in the rest of the world.
It has been a crazy anxiety-driven time, surrounded by a lot of fear, a lot of confusion and a lot of unknown. One of the big things that have happened over the last couple of weeks, particularly with our Compeat crew, has been the cancellation and postponement of many important events and seasons. With this has come a massive loss of direction, purpose and identify which has come from that shift in fear and change.
There's a really big reason why Leah Gilbert has been invited on. Leah is a sports counsellor and offers many insights and practical tips on all things related to resilience.
We don't only talk about the professional athlete, but we also the every day active individuals and those of you out there in our workforce who might be experiencing a lot of financial insecurity. Jobs are currently being lost, leave is being forced upon people, sick leave is running out and the length of time in which this may happen is really unknown.
We discuss what it means to your identity, goals, hopes and dreams! What should our direction be when it comes to supporting each other and coming together in a place that is full of potential if we really choose to take that next step!
Leah is incredible in this space and we're sure you'll absolutely love the story she tells!
You can find Leah at: leahgilbertcounselling@gmail.com or https://leahgcounselling.com/
If you’re someone who enjoys distance running and ultras, then this one’s for you!
First of all, we need to send out a massive thank you to the team at Runlab for giving their OK for us to share this one!
Runlab are a running group that places a big focus on performance and delivering the best value & support to there runners (follow along on their socials @runlabhq).
This was a private Live Q&A that we ran with the Runlab team on all things nutrition for ultrarunning.
Special mention to Benn who sat in on this Q&A.
Topics within this Waffle: Nutrition periodisation for runners. Finding efficiencies within your training. How to improve the fuel utilisation within your runs. When & how much to consider when fuelling. How individual your needs are.
We’re excited to release this one to everyone and we hope you find it really helpful!
If you are looking for a little bit of additional support on your runs FILL IN OUR FREE ASSESSMENT HERE! https://compeatnutrition.typeform.com/to/AayZgf
The waffle has led to amazing opportunities to bring in experts from a range of fields to chat through all things nutrition and sport performance.
Our ultimate goal has always been to translate the science into practical tips that you can apply in your everyday lives. This pod was born from a need to answer some important questions regarding genetic testing.
What is the place of genetic testing in sport, nutrition and overall health? Who will find it useful? When is it a waste of time? Genetic testing typically involves sending off a sample away for analysis and receiving back a report which tells you a few key things about what you may want to change in your diet and lifestyle.
However, is it worth the investment?
Today’s podcast is all about chatting through the evidence, understanding where the research currently lies and deciding whether it’s worth the investment.
To have this conversation we have bought in someone who has a lot more experience on this topic than we do. Craig Pickering is an exercise physiologist who has completed his doctoral studies in genetic testing within sport.
He also comes from an athletic background so understands the unique challenges athletes face. Craig was a track sprinter for team GB but also worked in a genetic testing company prior to moving to Australia. He is now the athlete pathway manager for Athletics Australia. This podcast really turns the research into real life experience making it super useful to you guys.
We have show notes on our blog at www.compeatnutrition.com where you can download all of the things we chatted about today including the key papers we mentioned in the podcast and any other interesting material.
Over on our site, you'll also have access to our Free Preliminary Assessment! https://compeatnutrition.typeform.com/to/AayZgf
In this week’s episode, we have invited a special guest to share her insight into all things China.
Hannah is a sports dietitian currently practicing in Shanghai having spent the last 4 years there. We came across Hannah through Instagram (@shangainutrition) and was really intrigued with her story.
We wanted to know how she ended up in Shanghai and how that has impacted her practice. In this episode, we discuss Hannah’s personal story, the challenges of moving to China and what she has loved about working in a foreign country. Which is very interesting because this has taken a different approach to what we had originally planned pre-coronavirus happening.
We love the insights she gives but also her attitude to saying yes to opportunity as it was presented to her. Simply jumping in and finding your way from there. There also many tangibles and practical aspects to this pod for you guys listening at home.
TRAVELLING FOR AN EVENT AND NEED SUPPORT? FILL IN OUR FREE ASSESSMENT HERE!
https://compeatnutrition.typeform.com/to/AayZgf
This time of year so much of our focus can be on external measures -body composition changes in particular.
How can you ensure that you are balancing these external goals with ensuring performance, fuelling and adequate energy availability?
I always view this dilemma as a triangle. The key goals our clients have will usually involve Body Composition change, Performance and Health. Sometimes one of these, sometimes all three.
Within this, at different points of the year and depending on the individual, our focus upon these goals change and adapt.
Join us on this podcast as we chat through how you can ensure both your internal and external markers are relevant to your goals. We are very big on empowering our clients to monitor progress without only looking at the numbers
Where do you feel you are within the triangle at the moment?
For me personally with family life and business demands, I fall mainly in the ‘Health’ focus currently with a touch of ‘Performance’ - but that is more performance for life and work rather than sport right now! . This is such a passion topic of mine, so I am SO keen to chat it through! Bring your questions or message them through in advance!
ACCESS OUR SHOW NOTES AT https://www.compeatnutrition.com/what-impacts-your-metabolism/
BMR OR Basal Metabolic Rate is defined as the amount of energy you would need to function at rest. The amount of energy you need to perform the most basic (basal) functions to sustain life - breathing, circulation and cell production included.
This number does not include walking, playing with the kids, chasing after the dog, stairs, hanging out washing, lifting weights, running, cycling, circuit trading, etc etc. you get the drift 😅
Your BMR is measured accurately with gas analysis, but it is possible to get a guesstimate using your age, gender, height and weight. But I will give you a hint - it is more than the 1000-1200cal diet/detox / ‘lifestyle program’ being marketed to you.
So what happens when you eat below this number? In today's ep, we'll explore this and much much more!
We've all been there! We're trying to balance all balls in the air - whether that be work, life, family, sport - and not necessarily holding all things up at one time. This is exactly why we wanted to give a voice to our every day active individuals who are doing incredible things!
For this episode of the Compeat Waffle, you'll be hearing from Emma Bunn. She has been a crew member with Compeat for a while now and we've loved working with her on all things nutrition while also getting to know her dreams, ambitions and drive.
Emma is a cyclist with Dhuez (a Newcastle based cycling team) but by day squeezes in a full-time gig as a project manager.
We awarded Em our December member of the month simply due to her resilience, her ability to adapt and her willingness to always aim for progress.
She has a beautiful way of communicating that progress isn't always linear and there are a lot of bumps in the road. It's okay to sometimes feel like you're going backwards before taking that next step forward.
We know you're going to enjoy this podcast. Em shares some incredible insights about where she's from and where she's going with a little bit of nutrition chat sprinkled in for good measure.
To also get personalised advice from one of our Compeat Nutrition performance staff, head over to our FREE NUTRITION ASSESSMENT!! https://compeatnutrition.typeform.com/to/AayZgf
If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/ Facebook: https://www.facebook.com/compeatnutritionaus/
We welcome a very special guest on the Waffle this week, Advanced Sports Dietitian Alan McCubbin!
Alan is an expert in all things sweat and sodium, recently completing his PhD in this very topic! So we have borrowed his knowledge to find out what sodium is, if/when it is important in sport, how to replace sodium and his thoughts around sweat testing. We also touch on timing, whether it affects cramps and much much more!
Sodium and hydration can be really tricky topics with a lot of detail. It’s often hard to understand the complicated science that exists behind it all and there’s still a lot that Sports Science doesn’t quite know.
To get personalised advice from one of our Compeat Nutrition performance staff, head over to our FREE NUTRITION ASSESSMENT!! https://compeatnutrition.typeform.com/to/K8iY8Q
📚 Important studies 📚 This is the Maurten Study which compared a hydrogel carbohydrate-electrolyte solution to a normal carbohydrate-electrolyte solution: https://www.ncbi.nlm.nih.gov/pubmed/31629348 & this is the 3-day loading findings that Alan publish: https://www.ncbi.nlm.nih.gov/pubmed/31377851
Are there other interesting topics you want us to touch on? We run Facebook and Instagram live Q&As every Thursday night. If you haven't caught one of those yet, please jump on! We cover a different topic every time and we love to get your questions, feedback and ideas on topics each week.
If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/ Facebook: https://www.facebook.com/compeatnutritionaus/
🚴♂️ DECLAN IRVINE 🚴♂️
It is time to put the spotlight on one of our athletes that has been with us before we even launched. Dec is an individual that has shown that a diagnosis of Type 1 Diabetes doesn’t need to mean the end of sporting dreams.
@declanirvine, at just 19, announced his launch into the pro racing team for @teamnovonordisk as a stagiaire.
Dec is the definition of commitment and professionalism in an athlete.
He works damn hard, asks questions and takes responsibility in every component of performance.
Since starting to work with Dec we have watched him become a Masterchef and whiz in nutrition Knowledge.
As an athlete with Type 1 diabetes, there are some unique challenges, which meant we have both learned a lot!
A big couple of months ahead of racing for this guy and we cannot wait to be a part of his support team.
Damn proud Dec - all this has (and will continue) to pay off 🥇
Today's waffle podcast is all about training and competing in the heat! Firstly, we cover the physiology of training or competing in the heat. Without understanding what the body is doing, it becomes harder to understand what we can do with our food to combat the heat and gain better adaptations from it. These include: * Hydration strategies * Electrolyte replacement * Cooling strategies * Recovery * And much much more
You will leave this podcast with really easy actionable ideas for the next time you're competing in hot events. As you can imagine, there ARE some risks associated with heat-based training so we want to make sure you go into these events in the best state to look after your health and get everything you can out of your performance.
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
Are there other interesting topics you want us to touch on? We run Facebook and Instagram live Q&As every Thursday night. If you haven't caught one of those yet, please jump on! We cover a different topic every time and we love to get your questions, feedback and ideas on topics each week.
If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/ Facebook: https://www.facebook.com/compeatnutritionaus/
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
Is plant-based eating superior when it comes to sports performance? With the recent release of the "Game Changers" doco, this is a question that has been popping up a lot! That's why we have dedicated a full podcast episode to answering all your questions and going through what needs to be considered for sports performance and general health when moving towards a vegan way of eating. . We thought that we would go through all the evidence surrounding plant-based eating and what it actually means to performance. Not only do we focus on the benefits, but we also present the risks involved as well. We don't really make much mention of the documentary at all - instead, it's more about understanding what you need to consider when moving towards a plant-based diet, what that looks like and which nutrients you should be putting in the spotlight. We also go through the major risk factors associated with Energy deficiency, which can be a common by-product of following a poorly balanced plant-based diet. Are there other interesting topics you want us to touch on? We run Facebook and Instagram live Q&As every Thursday night. If you haven't caught one of those yet, please jump on! We cover a different topic every time and we love to get your questions, feedback and ideas on topics each week. If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/ Facebook: https://www.facebook.com/compeatnutritionaus/
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
We're talking all things polycystic ovarian Syndrome (or PCOS for short). Ali, the host of today's episode is an advanced sports dietitian and in this episode she goes through: What PCOS is Who can get PCOS What are the symptoms The causes Health implications How to manage PCOS The impact on the athlete If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/ Facebook: https://www.facebook.com/compeatnutritionaus/
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
Our latest guest is one that we've been so excited to interview! Lavinia Kava (@lychee.strong) is a Strong(woman) and all round legend! Her messaging, her Journey and the beautiful words she uses to explain how far she's come in the last three years just needed to be shared with the world. She has achieved these goals through small gradual changes that adapted and changed over time. She didn't necessarily have a major end goal in mind all the time, but rather a collection of smaller habits and achievements all rolled into one. How she has achieved her progress is something that we try to encourage in all our athletes at Compeat Nutrition. It just goes to show why she's inspiring so many within her instagram, strongman and cultural community. Within our waffle podcast, we love to put the spotlight on a range of athletes of all different levels, shapes, sizes and abilities. The main reason is that we truly believe that everyone who comes to work with us has one brilliant story to share... and we would love to share it with you!! We also share snippets of information that is all things performance nutrition. If you'd like to go through our previous episodes, you'll find a lot lot more on that! And we also run Facebook and Instagram live Q&As every Thursday night. If you haven't caught one of those yet, please jump on! We cover a different topic every time and we love to get your questions, feedback and ideas on topics each week.
If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/
Facebook: https://www.facebook.com/compeatnutritionaus/
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
This next podcast has been released following an overwhelming response after our live Q/A on all things shift work! We know it was a complete oversight that we hadn't covered this topic before so we're really excited to share it with you. There's no doubting the dangers, health impacts and challenges that shift workers face, day-in and day-out. When we're looking at shift work, the challenges are really multi-dimensional: you have poor sleep, changes in the circadian rhythm and issues with using food to stay awake, just to name a few! Which is exactly why it was a privilege to go through the recommendations, understand the research and assist you in navigating this tough space. We cover that and much more today to give you some actionable strategies in your shift work, whether that be across varying days or consistently on night shift! There is no way to get around the impacts that shift work has but there are some small changes that you can make to minimise the effects and help with performance in life and in sport. ENJOY!
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
In this episode we are discussing all things behaviour change. Even when we know what to eat or how to exercise, what stops us from execution or sustaining change long-term? In this podcast, we talk a lot around behaviour change, different friction points and realigning our positive outlook to change nutrition habits. We also explore what tools we have at our disposal beyond just following a nutrition plan and how these can be more conducive to long term success. If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram: https://www.instagram.com/compeat_nutrition/ Facebook: https://www.facebook.com/compeatnutritionaus/
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
Emily Kempson. As soon as we saw her story as The youngest Ultraman Champ, we had to lock her down for a chat. At just 26, to accomplish such a feat is simply incredible. She puts a perspective on individual endurance achievements that is rare to hear, with a maturity well beyond what could ever be anticipated. We apologise for the sound quality of parts of this conversation. We have done our best to improve it as much as possible, but we are still unsure of what went wrong! Enjoy!! Em’s future endeavours can be followed on her instagram - @emkemp_yep
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
In this episode we are discussing all things iron. It's a very common question that we get asked, and it's often overlooked as a serious health problem. Nowadays we pass off tiredness for lack of sleep, over-training or being busy with work. However, Iron may be the true culprit - which is where the discussion was born. Join Advanced Sports Dietitian, Ali Disher as we talk through the basics of Iron (why it is important, how much we need and how it influences performance). We also delve into iron deficiency, how is it diagnosed and how we can optimise iron intake and absorption . All of this is complete with really practical tips to help with your iron intake and guidance on where to seek help if you need it! If you have any questions regarding anything that was mentioned in the podcast, please reach out in our socials. We would love to hear from you! Instagram: https://www.instagram.com/compeat_nutrition Facebook: https://www.facebook.com/compeatnutritionaus/
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! https://compeatnutrition.typeform.com/to/K8iY8Q
There isn’t many under 30 year olds that can say they have raised $50000 for a cause and started a non-for-profit, but this cyclist is one of them. Nick is a National Road Series rider for Suburu Anchorpoint, who in his ‘spare time’ plans and conquers some incredible challenges all in the name of awareness for Dementia. After losing his Dad at just 61yo to Early Onset Dementia, Nick is on a mission with purpose. Using his skills on the bike for a bigger cause and sharing an important message along the way. We also chat through changing careers from AFL to Cycling, his journey over the past 10years and all that he has learnt along the way. A raw and inspiring chat from an individual that has been a pleasure to welcome into our crew.
Immune Function!
Between the supplements, the influencers and the rumours, it is hard to work out what actually works or has possible evidence.
In the podcast, join Alicia Edge (am Advanced Sports Dietitian) to chat through what influences immune function, key points in time we are at higher risk of poor immune function, and what we can do with food and supps to support our immune system.
Nothing evokes conversation, opinions and remedies like muscle cramps. Most of us have had the ‘pleasure’ of feeling one of these in training or competition– or even just while resting quietly. In a flash, your competition goals can dissipate and you are left looking for answers and preventions to avoid the pain next time. In this podcast we cover all things cramping! How to get the most out of nutrition and supplements, and what you can do AWAY from the kitchen to minimise your risk. In the podcast, we also mention Magnesium, but this mineral gets covered in way more detail here: https://www.facebook.com/compeatnutritionaus/videos/1268861809944883/ (We will also be releasing this in podcast form very shortly!)
Sam Bloom is a mother, a wife, an athlete and a survivor. Join us as we chat through her journey and the challenges faced after the 2013 accident that changed everything. We talk through how sport and a magpie were her two keys in survival and mental strength through it all; that it is ok to mourn and to feel after something awful happens; and the importance in redefining your identity after adversity. Sam’s honesty in experience is truly something special. A story that has touched so many that a movie about her, starring Naomi Watts, is set for filming from August this year (2019).
☕☕ Caffeine.. One hell of a supplement! ☕☕
There is no denying the tremendous benefits that caffeine can have on our overall mood and performance in sport. While caffeine is predominately gulped down in delicious cups of coffee all over the world, it has also recently surfaced as one of the prime supplements used by professional and amateur athletes alike. The use of commercial caffeine supplements has made it easier to achieve the correct dosage for improved sports performance. However, even though caffeine supplements have clear benefits, they can also be detrimental for certain individuals.
The main things we'll discuss include:
Caffeine related to performance How genetics impact the use of caffeine The interaction between caffeine and sleep
Nothing like having a good waffle with a nice cup of coffee!
This episode was born from hearing the groans of all our active followers returning to full training in January. As is usually the case when returning to training after the holidays, your body may leave you leaving a little bit worse for wear.
That is exactly why we couldn't believe we still hadn't touched on Nutrition and recovery at all!
Well the wait is over...
In this Podcast Episode we cover:
The 4Rs of recovery: Repair, Refuel, Rehydrate, Revitalise. What do they mean? What do they involve? What recovery supplements are backed by evidence? The metabolic window of opportunity When to include high protein foods to assist with recovery Cramping
Jacqui Bell is an individual that exudes passion and inspiration. At just 23 years of age she became the youngest female in the world to complete the ‘4 Deserts’ - Four ultramarathons each encompassing 250km of self sufficient running in tough terrain. We had the opportunity to chat to her about her why, her experience, her learnings and what the future holds for this remarkable human.
With a review recently published by Monash in The BMJ, we thought we would chat through breakfast - is it really the most important meal of the day? Does skipping breakfast really lead to weight gain, overeating later in the day or reduce your metabolism?
⌚ Intermittent Fasting - Is it for you?? ⌚ Intermittent fasting is a new trend but has actually been around for years in various forms. It involves changing WHEN you eat rather than WHAT you eat! This trend, if used appropriately, may be a positive lifestyle change and not just a fad “diet”. In fact, its non-restrictive nature can make it the perfect weight-loss and health tool! However, it really isn’t for everyone! In today's episode we cover: The pros and cons of fasting; The various forms of intermittent fasting; The 5:2 approach and how to follow it safely; Do you lose muscle while fasting? This waffle is best consumed between 8am and 8pm 😜
🔥 During this Live, we talk Supplements - which ones actually work & when should you take them 🔥
We get questions regarding supplements almost every day so we've collated some of the best information going around. No more guesswork when it comes to supplements.
Important points of discussion include:
How to check if a supplement is legal Are supplements safe? Do supplements actually help performance? When should you be taking supplements?
In future episodes we'll be covering ketone supplementation, Creatine, Nitrates and much much more!!
Chloe McLeod, Advanced Sports Dietitian, joins us for the Compeat Waffle to chat through her passions in Gut Health. Chloe provides some fabulous (and simple!) changes we can make from today to improve our gut Heath. We also touch on nutrition for inflammation and also what to consider if you do suffer from gut upset during events.
Michael Beauchamp is a professional Australian Footballer that is an all round brilliant guy both on and off the pitch. Recently retired, he shares some incredibly honest insights with calls to action for athletes starting their career, within their career and approaching the end of their career. An influencer in a real world, not social media, Michael motivates through example. A true leader of the game that brings with him a discussion that was a pleasure to host!
It is our pleasure to welcome Rach into our studio this week. One of our Compeat athletes and an all round incredible human. This Pod is filled with an amazing story through a life with an Eating Disorder, her inspiring journey with The Indigenous Marathon Project and some honest insights into where she is at now and where she hopes to be.
We couldn’t resist but to invite Leah (Sports Counsellor) back for a second chat to cover all things Body Positivity and simply the power in being present. Join us as Leah provides some incredible insights into her journey with food and movement, with an invitation to all to be curious with compassion. Leah brings some beautiful calls to action and some topics that are so important for everyone to be a part of.
If you haven’t had an opportunity to hear Shane Perkins journey in professional cycling, do not miss this discussion. Shane is a World Champion Sprint Cyclist, an Olympic Medalist and simply one of the most professional athletes you will come across. Join us as we chat through his epic journey in cycling, how he came to become a Russian citizen on the road to Tokyo 2020 and of course we ask all about the Russian doping scandal. Enjoy all of the gems of knowledge he throws in to inspire and action you on your way to continual improvement.
Join us for the inaugural episode of The Compeat Waffle! We are so excited for you to meet the radiant Leah Gilbert. With both undergraduate and postgraduate degrees in psychology, her values reside in the belief that we are all worthy of support in the pursuit of potential. Through a journey of self discovery and curiosity, she is fast becoming well known in the field of athlete resilience, mental fatigue and overtraining syndrome. There are so many takeaways and achievable calls to action to take from this chat. Her own experience in seeking optimal performance really does shine through in our chat and inspire a change in thought toward recovery.