An episode prompted by listener questions! In this episode, it’s a question or variation of a question I get ALL the time. What is the best deficit for fat loss?
A list of the references and links discussed can be found at www.Martin-MacDonald.com/Ep52
As per the podcast, enter your email address here and I’ll email you a coupon for £80 OFF Mac-Nutrition LIVE! - https://mailchi.mp/martin-macdonald/macmail-newsletter
06:10 - What to consider when choosing your Calorie deficit
In this episode I discuss the inevitability of criticism & some thoughts around handling it.
“To avoid criticism, say nothing, do nothing, be nothing.” Elbert Hubbard
A list of all the quotes discussed can be found at www.Martin-MacDonald.com/EP51
02:11 - Which people suffer from Imposter Syndrome the most?
05:15 - Why you’ll always be criticised & what to do about it
10:37 - Why you can act in the best possible way & still have enemies
13:10 - The inevitability of...
De Novo Lipogenesis - The reason carbohydrates don’t directly make you fat. In this episode I explain the real reason as to why the overconsumption of carbohydrate can lead to fat gain.
A list of the references discussed can be found at www.Martin-MacDonald.com/Ep50
02:10 - Is it even possible to turn carbohydrates into fat?
04:03 - What happens in the body when you over eat carbs
07:50 - The worlds best analogy on why over feeding carbohydrates leads to fat storage
12:00 - Are...
In this episode, I share how you can have the biggest chance of success in your fat-loss endeavours & explain the importance of considering the magnitude of effect in your strategies. I also reveal a few details about the upcoming Mac-Nutrition event MNU LIVE and why you need to be there this year!
References for the studies discussed can be found at www.Martin-MacDonald.com/EP49
00:27 - The science of losing fat in a specific area - aka Spot Reduction
04:43 - What not to do...
In this episode, I discuss whether there are people more suited to carb cycling, reveal the unique benefits carb cycling could offer you and discuss whether there are physiological advances of eucaloric carb cycling with regards to longitudinal fat loss.
3:03 - Why the truth behind carb cycling could hurt your feelings
6:30 - Could carb cycling override the law of thermodynamics?
7:44 - Who is carb cycling suitable for?
9:05 - Psychological and training benefits of carb cycling
As part of #PCOSAwarenessMonth, I recorded this episode to dispel some of the common myths around Dairy & PCOS that are disempowering women!
I discuss whether dairy actually causes inflammation, the impact of dairy on fertility and high protein diets for PCOS.
References for the studies discussed can be found at www.Martin-MacDonald.com/EP47
Keep an eye out for my PCOS Awareness Month posts by following me on Instagram @MartinNutrition
02:56 - The scientific data on dairy...
In this episode I talk about whether or not you can be in a Calorie Deficit whilst breastfeeding & if it will impact breastmilk supply.
I also touch on other factors that may impact breastmilk production & my own experiences in this area.
A list of the references discussed can be found at www.Martin-MacDonald.com/Ep46
00:55 - Common poor advice around nutrition & breastfeeding
04:30 - How many Calories do you need to maintain milk supply
11:31 - The...
This episode is for anybody who is feeling a little ‘stuck’ in life!
I give you some of my favourite life quotes & discuss that changing how you talk to yourself can alter your perspective. I also discuss whether you can choose happiness, the importance of having your own DIY positivity toolkit, & share my experiences of accepting the things which can’t be controlled.
A list of the quotes discussed can be found at www.Martin-MacDonald.com/Ep45
03:42 - The difference...
In this episode, I am interviewed by Stephen Cuthbert on his podcast: ’Strength Chat’. We discuss Normal Eating, Flexible Dieting, Aggressive Dieting as well as how important laughter and camaraderie has been during the pandemic & how I discovered my passion for public speaking!
05:32 - The importance of mindset in tough situations
18:48 - A background to my career
26:05 - How I discovered my passion for public speaking
33:33 - What is ’normal eating’?
45:58 - Why science...
As someone who is very fond of having a White Monster in my hand at all times, I get a LOT of messages about the dangers of them and other 'Energy Drinks'.
In this episode, I answer some of the common questions I get asked about these types of drinks, their impact on health, body fat levels and and whether it’s safe to consume large amounts of caffeine.
References for the studies discussed can be found at www.Martin-MacDonald.com/Ep43
00:43 - Coffee vs high caffeine energy...
In this episode, I answer several listener questions relating to becoming or developing as a Nutritionist.
I drop some real hard hitting industry truths that I think will shock many & discuss why the advice of ‘You must go to university to work in nutrition’ is a myth.
00:46 - The listener questions that will be all be answered directly or indirectly
03:00 - Different laws by country & state around use of ’Nutritionist’
05:00 - Martin forgets the...
In this episode, I talk about an often frustrating and difficult to navigate topic, giving nutrition advice to friends and family. I delve into the problems you may come across as a practitioner, or just someone that wants to help someone close to you and how to tackle these in a non judgemental and empathetic way.
You can buy my PCOS talk on my website, use the coupon code FUPCOS to get the talk for £10 - www.martin-macdonald.com/product/pcos-management-talk
One big episode with all you need to know about BCAAs (Branch Chain Amino Acids). I discuss what they are, what they do, when it might be worth taking them & all the situations it is NOT worth taking them in!
References for the studies discussed can be found at www.Martin-MacDonald.com/Ep40
01:41 - What are BCAAs and why do we need them in our diet?
06:18 - Busting the common BCAA myths
14:07 - What is the optimal amount of leucine?
16:30 - Why BCAAs are the new viagra
This episode is from my guest appearance on Paul Dermody's podcast: ’The Paul Dermody Podcast’.
We discuss how MNU and MN School of Nutrition are filling gaps in the world of nutrition, the necessity of critical thinking, extreme nutrition cult followings, social justice, aggressive dieting & more!
A mammoth episode! Enjoy!!
05:14 - How MNU filled a gap in the world of nutrition
13:29 - The importance of having a fundamental understanding of nutrition
19:50 - How to improve...
This episode is from my guest appearance on Kate Neudeckers Podcast: ’The Fitness Mindset Podcast’.
We discuss how the pandemic has affected peoples attitude to nutrition. It gets pretty deep at times! We delve into guilt, stress, gratitude, stoicism & more.
We also discuss PCOS, when to begin a fat loss phase and how to avoid misinformation and charlatans on social media.
01:55 - When is it right to use tough love?
11:05 - The story behind the creation of the MN School of...
The final episode! 20+ quick fire listener questions all answered! More than ever I hope the timepoints below will prove useful for you!
01:18 - Why does creatine have such a bad reputation?
06:05 - What can I take creatine with to increase absorption?
07:04 - Should I avoid creatine and glutamine together?
07:18 - If I take creatine with sodium, will it increase intracellular uptake?
09:04 - I've heard great things about CreGAAtin! What's your opinion?
10:40 - Creatine and...
In this episode, we reach the pinnacle of the creatine series! I discuss exactly how to work out HOW MUCH creatine YOU need. I tell you exactly WHEN you need to take it. I also discuss a couple of things to avoid!
References for the studies discussed can be found at www.Martin-MacDonald.com/Ep36
00:50 - How exactly I put creatine in my mouth
03:40 - How to work out exactly HOW MUCH creatine YOU need
06:37 - The two effective strategies for Creatine loading
14:40 - The optimal...
In this episode I give you the final word on the hot topics of hair loss & acne. I also discuss all of the evidence & nuance around using creatine during pregnancy & whilst breastfeeding. I also give some interesting insights into how to stop creatine upsetting your stomach & how it might actually help gut health!! This is a good one not to be missed!
References for the studies discussed can be found at www.Martin-MacDonald.com/EP35
01:09 - Does creatine lead...
In this episode, I respond to three of the most common questions/concerns surrounding creatine. I discuss the issue/stigma around creatine & water retention plus address concerns relating to dehydration, injury, cramping & the big one - kidney damage!
References for the studies discussed can be found at www.martin-macdonald.com/ep34
02:43 - Does creatine cause water retention?
11:16 - Should you be consuming more water?
15:05 - Creatine, dehydration and muscle cramps
Hopefully you've realised by now, creatine is not just for gym goers. It's an evidence based supplement for atheltes, young and old. Not only can it help with endurance (especially in the heat!) and team sports performance it can also be beneficial around rehabilitation from injury! Is there anyting it can't do!?
04:38 - What creatine ACTUALLY does!
07:49 - Can creatine actually make you last longer?
14:14 - Creatine stops the detriments associated with a...
In this episode, I talk about how taking creatine affects the health of older people and the concept of ‘life is the training stimulus’. I discuss the amazing effects it can have on the older brain but reveal whether it is even safe for them to take.
References for the studies discussed can be found at www.Martin-MacDonald.com/EP32
02:25 - Is creatine ageist?
06:08 - The use of 'relative' dosing with creatine
06:54 - You don't even have to exercise for creatine to make...
In this episode, I discuss how creatine can improve or benefit the human brain! I discuss several studies that have shown improvements in various domains of cognition specifically in vegetarians, children & during periods of sleep deprivation.
References for the studies discussed can be found at www.Martin-MacDonald.com/EP31
01:40 - Why vegetarians should be taking creatine
03:34 - The potential of creatine in promoting healthy brain function in older adults
In this episode, I begin a series, that many of you have been asking for, on creatine!
My main focus of this episode is to introduce the areas I’m going to cover then focus on just how effective creatine is for building muscle! All the references I mention can be found at
03:33 - Introducing the wide range of domains that creatine may benefit!
09:25 - Creatine in the treatment of brain injury
14:21 - How creatine can increase muscle mass
While it will take an astute listener to realise it. The purpose of this episode was and is to encourage my GOOD listeners to act with compassion. To encourage my students and mentees to seek to truly understand those with differing views, before reacting to their perhaps skewed viewpoints.
I also go on a little rant about people CHOOSING to be offended. Sorry not sorry.
00:38 - The post I did this week that triggered the Karens & the Zanoons
07:00 - Before you get...
“I’m female, my fat loss has stalled, I want to focus on muscle gain. How big should my surplus be for a bulking phase?”
I’ve received this questions in dozens of different forms over the last year. More so than ever before so I wanted to record a full podcast to ‘call out’ this erroneous trend. There’s a little hardcore physiology in here for the geeks too, see www.Martin-MacDonald.com/EP28 for the references.
01:43 - Why women should never bulk
04:49 - There’s only one...