Not Another Nutrition Podcast

Martin MacDonald

Welcome to Not Another Nutrition Podcast!

This is not just another nutrition and fitness podcast. In this new podcast series, I will be discussing a wide variety of topics including business, careers, parenting and self-improvement, alongside plenty of discussion on a range of nutrition topics!

All Episodes

"Does it matter when I eat?” is a very common question I am asked. So in this episode, I demystify the evidence behind the timing of your food intake, and give an overview of the impact of timing on fat loss, health, muscle gain and performance. The podcast mentioned in this episode is titled #49: NUTRITION - Fat Loss Methods: Understanding The Magnitude of Effect. References and links discussed can be found at www.Martin-MacDonald.com/EP57 TOPICS 02:17 - How your goals dictate the importance of nutrient timing 05:09 - What people get wrong about nutrient timing 07:28 - When nutrient timing really DOES matter 09:21 - Why considering your individuality is crucial

Nov 17

13 min 16 sec

This episode is from my guest appearance on 'The Mind Muscle Project'. We discuss the factors that are causing the obesity epidemic, the use of aggressive dieting as a fast fat loss method and which supplement I think people should be taking, the answer may surprise you.... it's not Creatine. I am also asked some nonspecialist questions on my daily routine, who I would most like to interview on my podcast and my one positive from the pandemic. References for the studies discussed can be found at www.Martin-MacDonald.com/Ep56 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 TOPICS 04:41 - What is the cause of the obesity epidemic? 19:31 - Nutritional strategies for those that are motivated yet busy 33:08 - What people don't understand about aggressive dieting 45:30 - How to train when on an aggressive diet 50:15 - Practical advice on how to implement aggressive dieting and what results to expect 01:05:26 - What supplement people should start taking 01:12:01 - My ‘dream' podcast guest... 01:20:01 - Is routine the key to success? 01:31:08 - My 'silver lining' of the pandemic

Nov 12

1 hr 37 min

In this episode, I explain why, even though I have a lot of knowledge and experience, I still sometimes have imposter syndrome. I also give some practical tips on how you can overcome imposter syndrome and low self esteem.  References and links discussed can be found at www.Martin-MacDonald.com/ep55 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  TOPICS 07:14 - At what point are you qualified to give words of Wisdom? 19:05 - Practical tips to improve self-esteem  23:20 - How you can help more people than you think  26:09 - The importance of perspective for happiness 

Oct 29

33 min 49 sec

Don’t worry, I’m not selling out to some Very Low Calorie shake diet. I talk about how to aggressively diet i.e. lose fat as fast as possible, without having to count Calories. I also share some fool-proof strategies that might make it work for you.  References for the studies discussed can be found at www.martin-macdonald.com/ep54  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  TOPICS 00:37 - Why aggressive dieting is misunderstood 04:28 - How the 'Eat As Little As You Can Diet' could benefit you 07:30 - What you need to achieve BEFORE dieting  10:36 - Is there ever a bad time to diet?   12:35 -  My recent experiences on the 'Eat As Little As You Can Diet' 19:08 - Can you stay healthy whilst aggressive dieting?

Oct 25

26 min 8 sec

In this episode, I talk on why so many people get confused with what ‘Maintenance Calories’ means & how gaining fat whilst eating maintenance Calories is almost an impossible phenomenon. A list of the references and links discussed can be found at www.Martin-MacDonald.com/Ep53 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  TOPICS 04:00 - What idiots don’t understand about maintenance Calories 06:05 - The difference between actual and predicted maintenance Calories 09:48 - Why focusing on weight loss can be damaging to your goals 12:29 - How to actually eat at maintenance

Oct 20

15 min 57 sec

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  TOPICS 06:10 -  What to consider when choosing your Calorie deficit 10:36 - How much fat can you actually lose per week? 17:41 - Preventing muscle loss when dieting  21:10 - Important advice before starting an aggressive fat loss phase

Oct 8

29 min 1 sec

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 TOPICS 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 criticism 18:58 - Why you should care less about what other people think    

Oct 4

26 min 22 sec

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  TOPICS 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 carbs turning into fat actually relevant to fat gain? 16:00 - What to actually consider when consuming carbs...

Oct 1

21 min 16 sec

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 TOPICS 00:27 - The science of losing fat in a specific area - aka Spot Reduction 04:43 - What not to do if you want smaller legs 11:16 - What is the ‘be all and end all’ of fat loss? 12:48 - PCOS, Carbs and calories: An adherence case study 18:17 - Targeted strategies for any goal work best 22:14 - Adherence must be specific but it is the most important factor

Sep 23

28 min 21 sec

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. TOPICS 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 11:39 - How to achieve your goals without carb cycling 16:22 - The future of carb cycling

Sep 11

17 min 15 sec

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 TOPICS 02:56 - The scientific data on dairy and inflammation 07:33 - The IG account that is misleading everyone on PCOS 09:58 - Can dairy improve fertility in women with PCOS? 13:19 - High protein diets in women with PCOS 22:29 - Are the hormones in milk harmful? 24:02 - Could cutting out dairy improve your acne? 

Sep 4

27 min 45 sec

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  TOPICS 00:55 - Common poor advice around nutrition & breastfeeding 04:30 - How many Calories do you need to maintain milk supply 11:31 - The safety of a Calorie deficit whilst breastfeeding? 14:59 - The origins of breastfeeding nutrition misinformation 18:20 - New research on sleep & milk supply 23:40 - Practical nutritional advice for breastfeeding women 34:28 - Other factors that may impact lactation

Aug 19

37 min 19 sec

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  TOPICS 03:42 - The difference between Positive Self Talk & Toxic Positivity 07:38 - How Comparison does not always have to be the ‘thief of joy’ 11:57 - The perils of being on Cloud 9 12:51 - Is it easier for rich, famous & successful people to be happy? 15:05 - The importance of being understood 18:45 - How to accept the things you can’t control 22:36 - The importance of knowing what fills your cup

Aug 5

25 min 57 sec

In this episode, I am interviewed by Steven 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! TOPICS 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 will never overcome personal experience 48:24 - The value of flexibility when dieting 57:22 - How small nutritional changes can have big impacts 01:07:20 - How decreasing your calories can make you less hungry! 01:22:26 - How to use critical thinking to improve your ideas

Jul 31

1 hr 29 min

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  TOPICS 00:43 - Coffee vs high caffeine energy drinks 03:50 - Should children be consuming energy drinks? 06:14 - Why do sugar free energy drinks have such a bad reputation? 09:40 - Is there an issue with consuming large amounts of caffeine?  12:54 - Are energy drinks addictive?  13:34 - Are artificial sweeteners ‘bad’ for you? 

Jul 26

16 min 2 sec

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. TOPICS 00:46 - The listener questions that will all be answered directly or indirectly 03:00 - Different laws by country & state around use of ’Nutritionist’  05:00 - Martin forgets the word ‘threatened’ - Which is something MNU makes many degree qualified nutritionists feel 09:10 - Why the title ‘Registered Nutritionist’ holds very little weight 11:45 - An interesting story about some of the work Registered Nutritionists do 17:15 - Examples of jobs, contracts & business successes MNU graduates are having as a direct result of their qualification 26:40 - How to approach work experience and self-improvement 28:42 - Details on Mac-Nutrition LIVE on 27th November!

Jul 17

31 min 26 sec

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  TOPICS  02:46 - Should you work with friends and family members in a professional capacity 04:39 - How to change your or someone you know's life for just £10 06:46 - How to get your friends and family to buy into your advice 13:56 - "People don’t care how much you know, until they know how much you care" 24:30 - Why empathy is the highest form of intelligence 29:23 - Should I talk to my children about nutrition?

Jul 10

33 min 54 sec

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 TOPICS 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 22:40 - The truth about BCAAs and DOMS 26:38 - Do vegans need BCAAs? 29:24 - Could BCAAs help the elderly?  

Jul 3

34 min 6 sec

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!! TOPICS 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 critical thinking through accepting your own bias 36:40 - Why the anti-diet movement has become extremist 01:1:23 - How 'cancel culture’ is affecting society 01:15:16 - My experience with hate on social media and how I overcome it 01:34:40 - The benefits of and misconceptions around aggressive dieting

Jun 18

1 hr 46 min

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. TOPICS 01:55 - When is it right to use tough love? 11:05 - The story behind the creation of the MN School of Nutrition 22:13 - Strategies for coping with stress and dealing with guilt 42:10 - How to assess if it's the right time for you to start a fat loss phase 47:50 - PCOS and how to differentiate between the good and bad information 01:04:12 - Stoicism & Gratitude as tools for happiness

Jun 14

1 hr 10 min

The final episode! 20+ quick fire listener questions all answered! More than ever I hope the timepoints below will prove useful for you! TOPICS  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 Libido 11:55 - Does creatine have an impact on your mood? 13:22 - Is there a difference between men and women for water retention? 14:10 - Does water retention last for the whole duration of supplementing? 14:17 - How much weight will I gain when using creatine? 14:54 - Why are my clients getting headaches? 15:39 - Can I take creatine if I have Type 2 Diabetes? 16:19 - Should I use creatine during Ramadan? 16:58 - Can creatine help with fatigue and the effects of long Covid? 17:38 - I get really bloated and gassy taking creatine and inositol, am I taking too much? 18:19 - What effect does creatine have on PCOS? 19:47 - Are there any benefits to taking creatine during the menopause? 20:26 - Can it make your skin tingle? 20:41 - Is creatine an anabolic steroid? 20:45 - Can vegans get the same benefits from creatine as vegetarians do? 21:26 - Should you take creatine when on an aggressive cut?

Jun 4

24 min 10 sec

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 TOPICS 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 time to take creatine  19:21 - The truth about taking creatine & caffeine together 24:10 - Should you cycle your creatine 27:20 - Responders vs Non responders

May 28

30 min 50 sec

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 Time points: 01:09 - Does creatine lead to hair loss? 06:53 - Creatine, skin health and acne 09:08 - How to optimise your creatine dose for a happy gut 16:34 - What you should know about taking creatine in pregnancy 24:09 - Can you take creatine whilst breastfeeding?  26:31 - Can children benefit from creatine?

May 22

28 min 39 sec

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 TOPICS  02:43 - Does creatine cause water retention? 11:16 - Should you be consuming more water? 15:05 - Creatine, dehydration and muscle cramps 19:43 - Will supplementing with creatine damage your kidneys? 28:54 - Creatine and Type 2 Diabetes

May 20

31 min 1 sec

Hopefully you've realised by now, creatine is not just for gym-goers. It's an evidence-based supplement for athletes, 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 anything it can't do!?   References for the studies discussed can be found at www.Martin-MacDonald.com/EP33 TOPICS 04:38  - What creatine ACTUALLY does! 07:49 - Can creatine actually make you last longer? 14:14 - Creatine stops the detriments associated with a lack of sleep! 20:11 - Creatine and weight gain 27:30 - Creatine, endurance performance & rectal thermometers 37:39 - Is there any point in creatine when you’re injured? 

May 14

43 min 37 sec

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 TOPICS 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 you stronger 11:55 - The safety of creatine in older populations 13:10 - Creatine can benefit the ageing brain

May 6

17 min 48 sec

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 TOPICS 01:40 - Why vegetarians should be taking creatine 03:34 - The potential of creatine in promoting healthy brain function in older adults 09:00 - Is creatine safe for children?  10:00 - Creatine & sleep deprivation

May 2

16 min 4 sec

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  www.Martin-MacDonald.com/EP30 TOPICS 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 20:01 - Does creatine make you fat? 23:31 - How creatine can improve your training 28:12 - What to consider when taking creatine during a fat loss phase

May 1

30 min 51 sec

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. TOPICS 00:38 - The post I did this week that triggered the Karens & the Zanoons 07:00 - Before you get offended, consider this... 12:01 - The importance of compassion, always 16:06 - Cancel culture & social justice warriors playing the IG game... 22:57 - BMI and Oppression  28:48 - Having a bigger body isn't a free pass to discriminate  31:53 - Evidence-based practitioners must be the ‘bigger people’ in online debates 39:14 - The downside of having success on social media

Apr 25

44 min 43 sec

“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. TOPICS 01:43 - Why women should never bulk 04:49 - There’s only one group of people who should consider bulking 08:10 - The different principles that govern fat loss vs muscle gain 15:13 - If you do bulk, this is what you should consider first 23:45 - My advice to women thinking about bulking 26:23 - Why bulking is not a one size fits all strategy

Apr 15

37 min 13 sec

In this episode, I talk about why habits aren’t everything and why it might be time for you to STOP tracking calories! TOPICS 02:36 - The reason you might not feel motivated right now 07:15 - The problem with having an ‘all or nothing’ mentality 15:02 - How to start living your life without tracking calories 21:53 - Intuitive eating & how it could help you

Apr 8

27 min 42 sec

This episode was inspired by a DM I got on Instagram from a lady asking for advice for her husband who is always tired and bloated. These are two symptoms that could have hugely wide ranging causes so I go into where to start and what to do about them if you're suffering. TOPICS 03:08 - Hair Mineral and Food Intolerance Testing - What you need to know 05:39 - The vitamin that you’re probably deficient in 11:51 - The one action that will definitely make you less tired 16:20 - Factors that can cause bloating and how you can control them 24:56 - Low FODMAP Diets for IBS   https://www.mac-nutrition.com/resources/low-fodmap-food-list/ 

Apr 1

28 min 8 sec

Admit it, that title piqued your interest didn’t it. This podcast has come off the back of an Instagram DM I regarding happiness & weight loss. I only scratch the surface here for what could be many hours of discussion! TOPICS 00:55 - The reason you’re not happy with your body 06:38 - How to detach happiness from the way you look  12:43 - My message to the anti-diet crowd 19:52 - BMI is stupid on an individual level

Mar 25

26 min 8 sec

In the third and final part of the series on sugar, I talk about sugar cravings and give some practical tips for how you can reduce your cravings.  TOPICS 02:29 - Why do people crave sugar? 10:02 - Factors that increase cravings 20:40 - 2 things you might be unknowingly doing that are increasing your cravings 29:08 - Practical tips to reduce cravings All references for my podcast can be found on the episode page on my website: www.Martin-MacDonald.com/NANP

Mar 20

44 min 59 sec

Part 2 - I've dedicated this whole episode to Sugar Addiction which means there will be a part 3! TOPICS 00:36 - Is sugar addictive? 06:20 - Sugar Addiction vs Eating Addiction 09:27 - Foods that definitely don't promote good health 13:35 - Approaching addictive-like behaviours 24:36 - Setting up your food environment  31:00 - Is it possible to control cravings? All references for my podcast can be found on the episode page on my website: www.Martin-MacDonald.com/NANP

Mar 11

33 min 33 sec

In this 2 part episode I respond to listener questions all related to SUGAR! Check out the time points below to see if there’s a questions you’ve got that I’ve answered! TOPICS & TIMEPOINTS 06:30 - What is sugar & are there different types? 10:05 - Is sugar bad for us? 14:45 - The foods that we really SHOULD be avoiding 22:27 - Should we avoid 'reduced fat' products because they contain more sugar? 27:47 - Are 'added sugars’ the devil? 36:40 - How sugar is broken down and stored in the body  38:45 - Does sugar cause obesity?

Mar 4

40 min 58 sec

In this episode, I talk about an inane discussion that has been going on for my whole career: food quality vs food quantity and the fact that people always feel the need to create a dichotomy between the two!! Lots of cool research linked in the show notes of this one! TOPICS 06:11 - The role of ultra-processed food in our diets 14:50 - 'Clean Eating' and fat loss 20:09 - How you can set up your environment for fat loss 29:29 - The food choices you can make to make fat loss easier All references for my podcast can be found on the episode page on my website: www.Martin-MacDonald.com/NANP

Feb 25

37 min 35 sec

In this episode, I talk about the first book I have read in 21 years and how it has motivated me. I also talk about how we perceive our circumstances and how, no matter how bad your day has been, you can always choose to help others. Victor Frankl, a Psychologist and Holocaust survivor, is famously quoted as saying, "Everything can be taken from a man but one thing: the last of the human freedoms — to choose one's attitude in any given set of circumstances, to choose one's own way.”  TOPICS 03:29 - The first book I’ve (almost) read in 21 years 07:44 - Why the words of a concentration camp survivor are so relevant right now 15:54 - Changing your outlook on life 24:18 - The daily choices that could make you happier  

Feb 19

28 min 43 sec

This episode is probably going to ruffle some feathers. As Plato said: "No one is more hated than he who speaks the truth." I talk about some big topics in this episode & very few people will be able to see past their bias & actually understand the truths I am speaking. There are nuanced topics and I really want BOTH sides to hear this and be challenged to THINK more! "I don't think I'm smarter than anyone, I just see things others don't see. I'm not here to judge, I'm here to point out things you may or may not understand and make you think." TIME POINTS 03:45 - The real problem with anti-diet culture that nobody is talking about 12:01 - Why it’s dumb to say that BMI isn’t correlated with health 23:12 - The finer detail of BMI: What you need to know. 28:20 - Why prevention really is better than a cure 37:01 - Why crazy nutritional zealots actually help us understand nutrition (It’s not what you think) 41:58 - Do 95% of diets really fail & the truth about intuitive eating 48:08 - How we might be able to use our diets to set ourselves up for long-term weight loss maintenance

Feb 12

56 min 59 sec

In today’s episode, I talk about aggressive fat loss, how to maintain your weight loss and why many cookie cutter plans have such a high failure rate. TOPICS 02:10 - The reason I hate cookie cutter programs 07:53 - Why Joe Wicks has a 95% failure rate on his diet plans 11:50 - How to know if you are really ready for an aggressive diet

Feb 5

22 min 37 sec

This podcast is something I wish my younger self could have heard. I talk about my real life experience of losing hair at a young age, all that I tried to do to put off the inevitable and why strangers don’t judge you as much as you think. ⠀ TOPICS ⠀ 02:13 - Male pattern baldness ⠀ 06:19 - The impact of hair loss being involuntary 09:11 - My Hair Loss Story 20:32 - My experience with internet Trolls! ⠀ 23:40 - My tip on how to look good after you've shaved your head (#menwithbeardsdoitbetter) ⠀ 25:06 - Hair loss products that do & don’t work ⠀ 33:59 - You’re like wine, you get better with age! 38:44 - Why you should take the plunge & shave your head sooner rather than later!

Jan 29

46 min

A big discussion of the ketogenic diet / keto diet. ⠀ I also explain the types of scientific research that should be avoided when it comes to guiding your food choices and why I think the NHS nutrition recommendations need some improvement! ⠀ TOPICS ⠀⠀ 03:55 - Why the NHS needs to re-think their nutrition guidelines 05:12 - Population vs individualised nutrition recommendations ⠀ 08:06 - Perils of petri dish science 11:31 - Doctors who become “nutrition (religion) experts” overnight  15:22 - The unintended consequences of nutritional recommendations 16:36 - The keto diet… it’s not special for fat loss ⠀ 24:16 - Why it should be obvious to all nutrition zealots they have NOT found the answer 31:29 - The insulin hypothesis is DEAD  

Jan 23

37 min 36 sec

In this episode, I talk about how many of the key principles of Stoic philosophy can help to change the way you think and in changing out thoughts it can lead to changing our behaviours. The world renowned performance psychologist, Jamil Qureshi, is famous for saying "The precursor to all of our actions is what we think." TOPICS 02:10 - The book on Stoicism that I'd recommend to anyone 03:24 - How Stoicism can help you ⠀ 06:44 - Toxic positivity & false assurances 10:53 - Changing the way you think but not dismissing your feelings ⠀ 17:35 - My Imposter Syndrome around 'Wisdom' episodes ⠀ 19:21 - My words of encouragement to you

Jan 16

22 min 48 sec

In this episode I'll explain to you how I have great workouts after eating only very few Calories. I'll also describe the sweet-spot between food demonisation and a junk food-filled diet. This episode is what I wish I could tell my former competitive bodybuilder-self? ⠀ TOPICS ⠀ 01:23 - Find out how I had a great training session despite eating almost no Calories ⠀ 05:11 - How to eat junk food for better fat loss ⠀ 06:29 - Things people focus on that steering them away from achieving their goals ⠀ 08:14 - A summary of what I wish I knew when I was a competitive bodybuilder

Jan 8

11 min 46 sec

In this episode, I discuss the ins and outs of why you should be more flexible with your food choices, diet and lifestyle, if you want to achieve dieting success. You will also discover the importance of a mindset shift towards gratitude in times of adversity and why you need to get more comfortable talking about the uncomfortable! TOPICS ⠀ 0:00 - The reason you should NOT eat the same amount of Calories every single day ⠀ 01:37 - This is how long your aggressive diet should (or shouldn't) be ⠀ 04:13 - Why strict timelines undermine the success of a fat loss diet ⠀ 05:55 - The optimal length of dieting phases and how to pace your diets ⠀ 06:50 - Why you should be taking note of your bowel movements  10:17 - How the composition of your gut microbiome can change with fat loss ⠀ 15:02 - Why you should be consuming all of the content I put out 19:25 - Dispelling a common myth about aggressive dieting 21:03 - Bowel movements, menstruation & libido ⠀ 24:09 - Exercise: How much during an aggressive diet ⠀ 27:28 - How much impact can your lifestyle have on your hormones ⠀ 31:03 - How many times do you have to undermine your dieting attempts before you commit to the pursuit of simple, long-term consistency?

Jan 1

36 min 58 sec

In this episode I get into the nitty gritty details of aggressive dieting and how my style of aggressive dieting is nothing like those you see in detoxes, cleanses, bootcamps and weight loss retreats!⠀ TOPICS 05:14 - Why your PERCEPTION of dietary restriction is more important than your ACTUAL degree of dietary restriction.. ⠀ 06:27 - The truth about me losing 10 pounds in 10 days ⠀ 08:09 - Detoxing, cleansing and weight-loss retreats 09:57 - Why eating less Calories may actually lead to less hunger and greater long-term weight loss maintenance ⠀ 11:01 - The beliefs you need before you embark on an aggressive fat loss phase ⠀ 12:40 - Why binges are capable of undermining ALL of your weight-loss efforts ⠀ 14:17 - What to do if you've failed at dieting 15:34 - Unconditional permission to eat in the real world ⠀ 18:50 - Why you might want to avoid high intensity exercise ⠀ 20:38 - How & why to weight train during an aggressive diet ⠀ All references for my podcast can be found on the episode page on my website: www.Martin-MacDonald.com/NANP

Dec 2020

27 min 4 sec

I recorded a whole episode on happiness and forgot to mention gratitude! So this is Part 2 of yesterdays podcast on one of the most important topics you should practice in the pursuit of happiness. "Gratitude is not only the greatest of virtues, but the parent of all others." - Cicero ⠀⠀ "If you want to find happiness, find gratitude" - S. Maraboli ⠀ TOPICS 00:00 - A super long, scene setting and insightful introduction! 08:10 - Asking myself if it was worth being here anymore 16:32 - Where gratitude fits into happiness ⠀ 17:17 - Practising gratitude ⠀ 17:58 - Having an inherent attitude of gratitude ⠀ 19:10 - What I say to people who say they have nothing to be grateful for

Dec 2020

20 min 10 sec

In this episode, I discuss happiness. I'm perceived as a 'happy all the time' kind of person despite trying to be as transparent as possible about my ups and downs on social media. ⠀ This year has been tough mentally for many people, with lockdowns; I hope some of the stuff I share here can help you in 2021. ⠀ TOPICS ⠀ 00:00 - Introduction ⠀ 20:38 - Perceptions of my online persona & fake happiness 22:43 - Why I think I am genuinely happy ⠀ 23:24 - Finding your purpose & how this can be key to happiness 24:52 - Lockdown broke me but hard times can help you grow 25:42 - Helping others & the difference between pleasure and happiness 28:10 - Cutting out people who bring you down ⠀ 29:52 - You need to stop caring so much about what other people think ⠀ 31:58 - Sleep, Drugs & Alcohol ⠀ 33:45 - Drinking for fun or drinking to numb ⠀ 35:46 - Self esteem & understanding how much you can help others

Dec 2020

39 min 1 sec

In this episode I talk about DNA food intolerance tests and why using a DNA test to decide macro splits and exercise types is not worth your time or money! I will also go into why some people use these tests, what to do if someone offers you a diet based off a DNA test & how some practitioners get away with putting out such bad information. TOPICS ⠀ 0:00 - What led me to recording this episode ⠀ 02:35 - Why specific, personalised DNA diets are not a thing & my previous research in the area of genetics ⠀ 08:51 - How genetic testing could be used & what to do if someone tries to sell you a DNA intolerance test when it comes to dieting ⠀ 12:30 - References & why you should check them ⠀ 14:32 - The reason some practitioners sell out and start using DNA tests ⠀ 21:18 - Why some people get benefits when they cut out certain food groups ⠀ 29:55 - Tangents & why they are actually useful ⠀ 31:48 - Calorie deficit health benefits & the one thing that Slimming World does well ⠀ 34:13 - What leads people to joining MLM schemes ⠀ 38:44 - Making claims online & conspiracy theories ⠀

Dec 2020

43 min 55 sec

This episode is a nice bitesized episode covering a really important concept. I use my aggressive diet to teach you about having Unconditional Permission to Eat…. Anything! I can not stress enough how important this is to ensure your own fat loss success. TOPICS ⠀ 00:00 - Introduction & why I wanted to make this episode ⠀ 01:47 - You really can eat ANY food on any diet! - Almost. ⠀ 03:07 - Find out what my new aggressive diet looks like ⠀ 05:20 - How to improve your relationship with food. Here’s a clue: don’t be too harsh on yourself! ⠀ 06:54 - Enjoying the occasional mastication on my diet (I hope you read that right!) ⠀ 10:35 - Why I give myself unconditional permission to eat anything, even food with virtually zero nutritional value ⠀ 11:35 -How to find your own low-hanging fruit… And it’s probably not where you think it is! ⠀ 15:53 - One final piece of advice to remember

Dec 2020

16 min 46 sec