Introduction

Hayden Kelly welcomed guest Mackenzie Baker to discuss topics related to nutrition, bodybuilding, and surfing.

 

Mackenzie, who transitioned from a full-time nutrition career to his family’s earthmoving business, shared insights into calorie tracking versus intuitive eating. He also highlighted the educational value of tracking but noted its potential for dependency, while intuitive eating supports psychological health but may conflict with body composition goals.

Summary : 

The discussion moved to dietary guidelines, with Mackenzie emphasizing the difference between outdated food pyramids and modern recommendations, and the importance of understanding population-level advice versus personal prescriptions. 

They also touched on the nuances of meat consumption, suggesting that balanced high meat and plant intake can lower cancer risk, advocating for a focus on plants, whole foods, and moderation.

For athletes, particularly bodybuilders, the conversation stressed the significance of protein and carbohydrates for performance and recovery, recommending occasional higher intake days to prevent binge-restrict cycles. 

Mackenzie also shared his research on nutritional challenges within the surfing community, noting barriers like lack of focus and disinterest in guidelines, although trends are shifting with increased training.

The hosts concluded by discussing the importance of maintaining balance and flexibility in nutrition, suggesting that while short-term restrictions for specific goals can be beneficial, long-term lifestyle changes should enhance life and promote overall well-being.

Mackenzie’s background and career shift

Mackenzie shared that he previously worked as a full-time nutrition professional but has since shifted careers to work in his family’s earthmoving business. This decision was influenced by wanting a long-term career path with steps for progression.

Calorie tracking and intuitive eating

The hosts discussed calorie tracking versus intuitive eating approaches. Mackenzie acknowledged tracking’s educational benefits but felt it risks dependence. 

 

Intuitive eating promotes psychological health but may conflict with body composition goals. Overall, the appropriate approach depends on individual context and values.

Dietary guidelines and nutrition research

 

Mackenzie clarified misunderstandings around updated dietary guidelines versus outdated notions of food pyramids. He emphasized guidelines are population-level recommendations, not prescriptions. 

 

The hosts discussed research limitations like self-reporting and acknowledged consensus, not single studies.

Meat consumption and plant-based diets

 

Studies associating red meat and cancer were considered, though confounding variables like lifestyle weren’t controlled. The study found lower cancer risk with balanced high meat and plant intake versus low meat/high plant or vice versa. Overall consensus supports focusing on plants, whole foods, and moderation.

Nutrition approaches for athletes

 

Protein-plant frameworks and routines were discussed for general calorie-consciousness without tracking. Carbohydrates were deemed important for performance and glycogen replenishment relevant for bodybuilding. Acceptance of occasional higher intake days was advised to avoid binge-restrict cycles.

Nutrition in the Surfing Community

 

Mackenzie’s research on low energy availability in male surfers was summarized. Barriers to optimal nutrition in surfing culture were explored, from lack of focus versus disinterest in science/guidelines. Influences are shifting with increased training but nutrition education lags behind.

Maintaining balance and flexibility

The hosts agreed balance is difficult for polarized groups. Short-term restriction for goals was deemed acceptable but long-term lifestyle changes aim to enhance life, not dominate it. Flexibility and recovery from restrictive periods promote well-rounded health and happiness.

 

 

Transcript : 

 

Hayden Kelly: Thanks for joining us today Mackenzie. To give some context, both myself and Aiden are interested in bodybuilding and the fitness industry. I came into the industry as a PT with a strong bodybuilding influence, but your work really opened my mind to other perspectives on topics like weight management, nutrition periodization and goals for individuals. We’d like to explore some of those topics today, starting with calorie tracking. As someone who came in with the default being “track calories to lose weight”, I know you see it more as a tool to be used situationally. Can you discuss when it’s valuable and not so valuable?

 

Mackenzie Baker: Tracking can be a useful educational tool, but once people have learned what they can from it, it can start to have deleterious effects if used long-term. The ability to eat based on internal hunger and fullness cues with extended periods of tracking may suffer. It’s like any skill – if you don’t practice it, you will lose it. Tracking also changes the way people think about food. So it’s a tool to be used for a period of time to achieve something, not as a long-term strategy.

 

Hayden Kelly: Are there any other frameworks like your protein and plants approach, or strategies people can implement to maintain calorie consciousness without tracking?

 

Mackenzie Baker: Acceptance and respect around higher calorie eating events, routine, taking a total health perspective of food, and remembering why you’re changing your nutrition – to enhance your life, not diminish it. Keeping expectations feasible is also important.

 

Hayden Kelly: You mentioned intuitive eating as a strategy. What are your thoughts on it as an approach to help maintain a positive relationship with food and factors like general wellbeing and physical performance?

 

Mackenzie Baker: The research shows intuitive eating is great for psychological health and BMI. However, it’s difficult to define. If someone is intentionally manipulating calorie intake or food selection for weight or shape goals, by definition they aren’t intuitively eating. Tracking calories in your head also isn’t truly intuitive. Intuitive eating involves eating based on hunger/fullness cues without restricting or labeling foods. If weight/composition goals aren’t a priority, intuitive eating should be a default approach due to its benefits.

 

Hayden Kelly: Thanks Mackenzie. I think that covers the key points well without going into unnecessary details. Let’s move our discussion to the research you’ve conducted looking at low energy availability in surfers. What were some of the main findings and issues identified?

 

Mackenzie Baker: The main finding was surfers are at risk of low energy availability in general. However, factors like athletic level, age or experience had no influence. A key issue is accurately measuring energy availability, as well as limitations with self-reported data in surveys and food recalls. Lifestyle, training intensity and individual factors like diet quality likely influence risk more than demographics. More research is needed to better understand contributors in this population.

 

Hayden Kelly: You mentioned some misinformation circulating about topics like carbohydrates among certain individuals in the surfing community. Without naming specific people, can you discuss what you’ve observed in that space?

 

Mackenzie Baker: In any community there will be a variety of perspectives. Among surfers, most don’t focus much on nutrition and just eat intuitively. However, some follow biohacking-style influencers promoting low-carb or carnivore-type diets. It’s an interesting subculture, but individual needs vary and consensus science considers a balanced, plant-focused diet most appropriate for health. More research could help dispel myths and optimize performance for serious competitive surfers.

 

Hayden Kelly: Thanks for sharing your insights Mackenzie. I think this was a thoughtful discussion that provided a more well-rounded perspective on topics often dominated by a single viewpoint. Best of luck with both sides of your work – it was great learning about your experiences in and outside of the online coaching world.

 

Mackenzie Baker: Thank you, I appreciate the opportunity to discuss various aspects of this. My goal is always to consider an individual’s whole health and what research consensus indicates, while acknowledging there are many paths to wellness. Wishing you the best as well in your research and competitions.

 

In Conclusion : 

The discussion covered a wide range of topics related to nutrition. Mackenzie shared insights from his research studying low energy availability in surfers. He found that surfers are at risk of underconsumption, especially of carbohydrates, due to the long hours spent in the water. However, he acknowledged there are many individual factors at play like workout intensity, other training, and diet quality overall.

 

When it comes to dietary guidelines, Mackenzie emphasized that most people are still thinking of outdated models like the food pyramid, whereas guidelines have evolved significantly. More importantly, guidelines are population-level recommendations, not prescriptions for individuals. Factors like lifestyle, values, and personal goals need consideration as well. Overall themes around whole foods tend to be supported by research consensus.

 

The conversation explored debates around meat consumption and plant-based diets. Mackenzie’s view is a balanced whole foods approach is reasonable for most, though more restrictive diets may be suitable in some cases depending on individual health priorities and lifestyle factors. Tracking calories can be a useful short-term educational tool, but long-term reliance on tracking may not support intuitive eating skills and overall wellbeing.

 

Bodybuilding influences on the industry were examined, as were Mackenzie’s past competing experiences and realizations around competition preparation demanding significant lifestyle sacrifices. Living according to one’s values while making gradual progress seem healthier in long-term approaches. The discussion provided valuable perspectives on navigating nutrition topics thoughtfully and practically.