Triathlon Nutrition Academy

GLP-1 medications like Ozempic, Wegovy and Mounjaro are now firmly inside the triathlon conversation. Athletes are seeing dramatic weight loss results and wondering whether these drugs could help them perform better too. But what actually happens when you combine appetite-suppressing medications with the demands of swimming, riding and running for hours every week? In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the science and practical realities of GLP-1 medications for endurance athletes. From muscle loss and gut issues to RED-S and race day fuelling disasters, this is the conversation triathletes need to hear before considering these medications. In this episode, you’ll learn: What GLP-1 medications actually do in the body Why delayed gastric emptying can become a major issue for endurance athletes The surprising amount of muscle mass that can be lost during rapid weight loss How GLP-1 medications may increase the risk of RED-S in triathletes Why hunger and thirst cues become unreliable on these medications The key nutrition strategies to protect your performance if you’re taking a GLP-1 How protein and resistance training can help preserve lean muscle mass Which foods give you the biggest micronutrient bang for buck when appetite is low Why fuelling to a schedule becomes critical during long training sessions and racing What WADA’s monitoring of GLP-1 medications means for athletes moving forward Key Takeaways Rapid weight loss can come with significant lean muscle loss if nutrition and strength training aren’t prioritised Slower gastric emptying may increase the risk of gut distress during training and racing Suppressed appetite can make chronic under-fuelling and RED-S much harder to detect Triathletes taking GLP-1 medications need a very deliberate fuelling plan to maintain health and performance Timestamps 00:00 – Why GLP-1 medications are suddenly everywhere in triathlon 01:47 – What GLP-1 medications actually do 03:00 – WADA monitoring and anti-doping implications 04:09 – The muscle mass problem triathletes need to understand 06:34 – Gut function, gastric emptying and fuelling challenges 08:50 – The hidden risk of RED-S and chronic under-fuelling 11:13 – Practical strategies for athletes using GLP-1 medications 12:35 – The most nutrient-dense foods when appetite is low 14:00 – Why fuelling to a schedule matters 16:00 – Final takeaways for triathletes If you know a triathlete currently taking Ozempic or another GLP-1 medication, send them this episode. These conversations are happening quietly in squads all over the world, and athletes deserve practical, evidence-based guidance to protect both their health and performance. Links & Resources Triathlon Nutrition Kickstart Course Join the waitlist for the Triathlon Nutrition Academy Free Triathlon Nutrition Checklist Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

What does it actually take to recover from surgery in half the expected time and come back stronger than ever? Australian elite triathlete Emma Jeffcoat did exactly that — and she's on the podcast to break down how. About Emma Jeffcoat Emma Jeffcoat is an Australian elite triathlete and Tokyo 2020 Olympian based on Sydney's Northern Beaches. A former surf lifesaving ironwoman and registered nurse, Emma switched to triathlon in 2015 and hasn't looked back. She is a Mixed Team Relay World Champion (2024), Australian Elite National Champion (2021) and multiple World Cup winner. Known for her powerful racing, fierce resilience and trademark smile across every finish line, Emma is now also joining the NSW Fire Brigade — all while gunning for a mixed relay gold medal at the 2028 LA Olympics. Connect with Emma: Website: emmajeffcoat.com.au Instagram: @emmajeffcoat About This Episode Emma first joined the Triathlon Nutrition Academy Podcast all the way back in Episode 91 — Life of an Elite Australian Triathlete. Three years later she is back, and what a journey it has been. Mixed Team Relay World Champion. A new career with the NSW Fire Brigade. An acute ankle reconstruction that left her surgeon speechless at the speed of her recovery. And a deeply honest account of going from a decade of amenorrhea and RED-S to running 80km weeks and racing at her absolute best. This episode is packed with gold for triathletes at every level — practical, personal and genuinely inspiring. What You Will Learn The four-pillar recovery protocol Emma used to come back eight weeks ahead of schedule Exactly which supplements she used and why (collagen, creatine, fish oil, magnesium) Why nutrition has to come first — before hyperbaric chambers or red light therapy mean anything How Emma manages the mental side of injury, including her work with a sports psychologist Her raw and honest account of ten years with amenorrhea, RED-S and the bone stress injuries that followed The moment someone showed her the actual energy numbers — and everything clicked How she went from 40km capped run weeks to 80km weeks and winning World Cups Her decision to freeze her eggs after 10 years of amenorrhea affected her AMH and fertility The big life plan: Fire Brigade, LA 2028 mixed relay gold and what comes after elite sport Episode Timestamps [00:00] Welcome back Emma — life update including Mixed Relay World Champs, the move back to Sydney and joining the NSW Fire Brigade [03:47] The injury: acute posterior tibialis tendon rupture and full ankle reconstruction [06:35] Milestones that blew the surgeon's mind: walking at four weeks, boot off and swimming normally by six weeks [08:51] The four recovery pillars: rest, nutrition, hyperbaric oxygen and red light therapy [10:13] Fuelling for recovery, not restriction: how Emma approached nutrition when training load dropped to near zero [12:38] Hyperbaric oxygen therapy: four sessions a week and why the surgeon called it gold standard [13:08] Red light therapy: passive, practical and something Emma will continue long-term [16:46] Staying positive through injury: the 24-hour rule, drawing a line in the sand and working with a sports psychologist [22:00] Three years of evolution: what has changed in nutrition, mindset and self-awareness [24:05] What proactive and consistent fuelling actually looks like day to day for an elite athlete [29:38] From tightrope to bridge: what adequate fuelling has done for Emma's injury resilience and training availability [32:26] Body image, social media and why Emma deleted Strava from her phone [38:03] RED-S in triathlon: the moment Emma saw her energy numbers and everything changed [46:55] Getting her period back after 10 years of amenorrhea and the compounding effect of proper fuelling [50:09] Egg freezing: making proactive decisions for fertility and life after elite sport [54:30] Balancing elite sporting goals with long-term life goals [58:08] The grand plan: Fire Brigade, LA Olympics mixed relay gold and what comes after Key Takeaways Nutrition first, always. Recovery nutrition is not about restriction. Carbs, fats and proteins all stay on board. Your body is doing serious work healing. Big rocks before sprinkles. Hyperbaric and red light therapy are powerful tools — but only once sleep and fuelling foundations are locked in. Proactive beats reactive. From booking psych appointments before she thought she would need them, to planning her nutrition before injury progressed — Emma stays ahead of problems. RED-S is rampant and reversible. Emma went from chronic bone stress injuries and 10 years without a period to running 80km weeks and winning World Champs. The difference was fuelling adequately. Honesty accelerates progress. The more open Emma was with her dietitian, physio, coach and family, the more effectively they could actually help her. Resources and Links Episode 91 - Life of an Elite Australian Triathlete with Emma Jeffcoat Red Light Therapy Masterclass Blood Tests for Triathletes (free guide) Triathlon Nutrition Checklist (free) Triathlon Nutrition Kickstart Course Triathlon Nutrition Academy - join the waitlist Ready to Stop Guessing and Start Fuelling With Intention? Emma's journey from chronically under-fuelled and injured to World Champion is proof that getting nutrition right changes everything. If you are ready to build your own solid foundation, join the waitlist for the Triathlon Nutrition Academy at dietitianapproved.com/academy and be first to know when doors open. CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Can Your Gut Microbiome Predict Your Training Response with Dr Matthew Cooke Your gut isn’t just along for the ride… it could be influencing how well you train, recover and perform. In this episode, Advanced Sports Dietitian Taryn Richardson is joined by integrative physiologist and researcher Dr Matthew Cooke to unpack the rapidly evolving science of the gut microbiome in endurance athletes. From how your training shapes your gut, to whether your microbiome could predict performance outcomes, this conversation bridges cutting-edge research with practical takeaways you can actually use. If you’re an age-group triathlete chasing marginal gains, this is one area you don’t want to ignore. What You’ll Learn in This Episode: How endurance training influences your gut microbiome composition Why higher training loads can be both beneficial and detrimental for gut health The link between gut diversity and aerobic capacity (VO2 max) How your microbiome may influence motivation, cognition and performance Whether your gut can predict how you’ll respond to training The truth about GI mapping tests and whether they’re worth your money When probiotics may help and when they’re a waste of cash Practical strategies to support your gut while fuelling for performance Timestamps 00:00 – Introduction to the gut microbiome and why it matters for triathletes02:20 – Meet Dr Matthew Cooke and his research background05:00 – Microbiome vs microbiota explained simply06:30 – Does training actually change your gut microbiome?09:00 – Endurance vs strength athletes: what’s the difference in gut health11:30 – The “U-shaped curve” of training load and gut health13:00 – How quickly your microbiome can change14:30 – The Boston Marathon study and performance-enhancing bacteria17:00 – Is your gut linked to performance and VO2 max?20:00 – Can your gut influence motivation and brain function?22:00 – Fueling with gels vs gut health: what you need to know24:30 – Can the microbiome predict training response?29:00 – Military study: predicting who adapts… and who drops out32:00 – Stress, sleep and diet: the hidden drivers of gut health34:30 – Do you actually need a probiotic?38:00 – Specific probiotic strains and performance benefits40:00 – What is GI mapping and how does it work?43:00 – Is microbiome testing worth it right now?49:00 – Future of gut microbiome testing and personalised performance Links & Resources  Read: Is AG1 Worth It? Sports Dietitian Review  Explore ways to work with Taryn: https://www.dietitianapproved.com  Connect with Dr Matthew Cooke: [email protected] Research Mentioned Servetas, S. L., Hoffmann, D., Ravel, J., & Jackson, S. A. (2025). Evaluating the analytical performance of direct-to-consumer gut microbiome testing services. Communications Biology. https://doi.org/10.1038/s42003-025-09301-3 Cooke, M. B., Catchlove, S., & Tooley, K. L. (2022). Examining the influence of the human gut microbiota on cognition and stress: A systematic review of the literature. Nutrients, 14(21), 4623. https://doi.org/10.3390/nu14214623 Key Takeaway Your gut microbiome is shaped by how you train, eat, sleep and recover. While the science is still evolving, one thing is clear: nailing the basics like fibre intake, diet diversity and managing training load will go a long way in supporting both gut health and performance. Ready to Take Action? If you want to dial in your nutrition and stop second-guessing your fuelling strategy: Grab the Triathlon Nutrition Checklist to see what you might be missing Or head to dietitianapproved.com to explore courses and programs designed specifically for triathletes CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Most triathletes think they’re carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesn’t even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load. In this episode I cover: What is Carbohydrate Loading? Who would benefit from Carbohydrate Loading? What events should you carbohydrate load for? How do you do it? Tune in to find out to unlock a 1-3% performance advantage! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy   Website: www.dietitianapproved.com Instagram: @Dietitian.Approved  @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved   The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy See omnystudio.com/listener for privacy information.

Here's one of our most popular episodes ever (from our archives) - 3 reasons why you aren’t losing weight, despite training the house down. Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose. Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training? That is definitely no way to live 🙅🏻‍♀️ Listen in as I give you 3 reasons why leaning up seems elusive. It may not be as complicated as you think 😉   LINKS: Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy To work with me 1 on 1: www.dietitianapproved.com/services Instagram: @Dietitian.Approved  @triathlonnutritionacademy Facebook: https://wwww.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.