TFD Performance Podcast

If you want to lose weight this New Year and actually keep it off, this episode will change how you think about fat loss.In this episode of Performance That Matters, Jordi sits down with Jack (The Combat Dietitian) to break down why most New Year weight loss attempts fail and what actually works long term.This isn’t about crash dieting, extreme restriction, or “perfect” eating.It’s about habit formation, structure, environment, and self-awareness, the same principles we use with elite athletes and everyday clients who get sustainable results.You’ll learn:Why habit formation matters more than calories at the startHow chasing perfection leads to burnout and rebound weight gainWhy most people underestimate how much they actually eatHow to eat well when travelling, working long hours, or under stressThe real reason restrict–binge cycles happenHow sleep, hydration, stress, and lifestyle affect fat lossWhy there is no finish line when it comes to weight lossThe exact first step we give paying clients to set themselves up for successIf you’re sick of starting over every January, this episode will give you a framework you can use for life.🔥 Join the TFD Fat Loss ChallengeOur TFD 8-Week Fat Loss Challenge is built around everything discussed in this episode, education, habits, structure, and real-world application.🎉 New Year Sale:$99 (down from $150)📅 Challenge starts January 12⚠️ Limited spots available👉 Join here:https://thefightdietitian.com/products/weight-loss-challenge-8-weeks👥 Follow the HostsJack – The Combat Dietitian📸 Instagram: https://www.instagram.com/thecombatdietitian/Jordi – The Fight Dietitian📸 Instagram: https://www.instagram.com/the_fightdietitian/Chapters:00:00 – Intro & New Year weight loss reality00:39 – Why most people fail at New Year fat loss05:20 – Mindless eating & hidden calorie traps08:50 – Nutrition as a lifestyle, not an 8-week plan10:58 – Creating the right environment for fat loss13:26 – Trigger foods, cravings, and habit loops16:06 – Restrict–binge cycles explained19:42 – Why TFD’s fat loss approach works long term25:32 – Why fat loss isn’t just calories in vs out28:12 – The #1 free step we give all clients35:15 – TFD Fat Loss Challenge explained

On this episode of Performance That Matters I am joined by Lauren Nash to answer questions from our audience. We cover; how many carbohydrates are necessary to deplete muscle glycogen during fight week, how to train your gut for endurance races, having different nutrition strategies for different stages of your races, if you can have creatine during fight week, whether sweat tests are worth it and how to manage body image in sports. If you enjoy this video then follow along with TFD on socials;Instagram @the_fightdietitian TikTok https://www.tiktok.com/@jordansullivandietitianLinkedin https://www.linkedin.com/in/jordan-sullivan-211b13120?originalSubdomain=auChapters00:00 Introduction and catch up01:21 Glycogen Reduction During Fight Week04:02 Best Way to Train Your Gut for Endurance Events10:10 Can I Have Creatine During Fight Week?12:05 How Nutrition Needs Change During an Endurance Event19:05 Is Sweat Testing Worth It?28:40 Body Image vs Performance Goals31:13 Cutting Weight in Fighting vs Cutting Weight in Horse Racing

In today's episode, Jordan is joined by Jack in the studio and they are discussing weight cutting for fighting, more specifically how to determine what your best weight class is, how much weight is safe to lose each week during fight camp, what the latest data says about the amount of weight UFC fighters cut, and we finish off with a discussion of how our Fight Week Protocols have changed based on the latest science and our experience with our top level fighters. This is a great episode for fighters at every level of competition. If you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120

In this episode, Jordi and Loz are in the studio discussing the key differences between HYROX Nutrition compared to Crossfit Nutrition. They cover Jordi's recent HYROX race in Perth, the fuelling strategies he used leading into it, the energetics of a HYROX race, if intra-race fuelling is required, whether carb loading is necessary, and how this compares to Crossfit nutrition.If you are a hybrid athlete or someone looking to tackle their first HYROX event, then this episode is for you. If you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120

In this episode, we’re joined by the powerhouse sports dietitian, endurance athlete, and founder of Satiate Nutrition — Hayden James.Hayden’s a jack-of-all-trades when it comes to movement: she runs ultras, climbs rock faces, skis the backcountry, and lifts weights — all while balancing her work as a certified diabetes educator and a private practice dietitian working with endurance athletes.We dive deep into performance nutrition for endurance and mountain athletes, including:Why a high-carb diet is crucial (even if you're a "fat-adapted" fan)The truth about collagen and its role in injury recoveryWhy Hayden really doesn’t like greens powders (spoiler: heavy metals)The dangers and hype around CGMs (continuous glucose monitors)How to plan race-day fuelling, hydration, and even snacks that won’t freeze on a ski tourDIY performance gel recipes that’ll save you $$$Heat vs. altitude vs. cold: how conditions change your fuelling and hydration needsAnd why even the fastest runners can underperform without proper nutritionHayden also shares personal stories from the trails, training insights for the gruelling Speedgoat 50K, and how she’s balancing climbing goals with ultra-prep.If you're an endurance athlete looking to dial in your nutrition or just want to hear from someone who lives this stuff, this one’s for you.📌 Learn more about Hayden at🔗 https://satiatenutrition.com📸 Instagram: @satiatenutritionIf you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120🎧 Tune in, take notes, and maybe rethink that $75 greens powder subscription.Chapters:00:00 - Intro & Hayden’s background in sports nutrition03:05 - Working with endurance and mountain athletes06:20 - Collagen: hype vs. reality10:35 - The truth about greens powders & supplement safety16:15 - Protein timing & the post-workout "window"20:40 - Coffee, GI issues & hydration myths26:10 - Are CGMs helpful for athletes?31:40 - Carbohydrates and athletic performance36:25 - The hidden costs of low-carb training41:00 - Fueling fast friends vs. fueling for performance45:20 - Climbing, cramping & multi-sport training49:50 - Nutrition for racing in heat and cold54:40 - Sweat testing, hydration strategies & salt intake1:00:15 - Altitude training: what changes at elevation1:05:05 - Race-day fueling & carb-loading tips1:10:30 - DIY endurance gels & fueling on a budget1:14:20 - Final thoughts on performance, mindset & goals1:17:15 - Conference plug & where to find more info

🎙️ Performance That Matters Podcast | Episode 9Guest: Lachlan Rowston — Co-founder and owner of Locker Room Gym, and Co-host of The Mind Muscle Project podcast.In this episode, Jordan sits down with Lachlan Rowston to dive into the journey behind building Locker Room, Australia’s most premium group training facility. Lachlan shares what separates Locker Room from the rest — from the philosophy behind elite client experience to the high-performance habits that drive results both in and out of the gym.They chat about leadership, personal discipline, and the systems Lachlan has built to deliver world-class training to high-level professionals. If you're into fitness, business, or just levelling up in life — this one delivers.👇 FOLLOW LACHLAN ROWSTON📸 Instagram: https://www.instagram.com/lachyrowston/🌐 Website: https://lockeroomgym.com/🔗 LinkedIn: https://au.linkedin.com/in/lachlan-rowston-5b30b816aIf you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com🔔 Don’t forget to leave us a review, like and follow us so you never miss an episode of Performance That Matters.⏱️ CHAPTERS00:00 - Intro01:04 - Who is Lachlan Rowston?03:15 - The concept behind Locker Room Gym07:40 - Creating a high-performance training experience11:10 - Lessons from growing Creature Fitness15:20 - Mistakes and challenges in the fitness industry19:45 - How Locker Room stands out from regular gyms24:30 - Lachlan’s personal training routine and mindset28:55 - The power of discipline and structure32:10 - Advice for coaches and gym owners36:45 - Building systems that scale41:00 - Balancing ambition with recovery45:25 - What high performers do differently50:10 - Rapid-fire questions52:50 - Where to find Lachlan Rowston54:00 - Outro#LachlanRowston #LockerRoomGym #PerformanceThatMatters #TheFightDietitian #FitnessBusiness #MindMuscleProject #GymOwner #Entrepreneurship #Podcast

Charles Stull is the Director of Performance Nutrition at the UFC Performance Institute.He has been a huge part of revolutionising modern weight cutting by introducing scientific methods and practices at the highest level.Charles also conducts important research which he makes public through the UFC PI journals and is a Muay Thai fighter himself.In this episode we discuss the latest research from the UFC PI, whether cutting weight is advantageous or not, if it is as dangerous as what people say and what the most up to date methods for making weight safely are.Check out Charles Stull:Instagram: https://www.instagram.com/the_angry_dietitian/?hl=enLinkedIn: https://www.linkedin.com/in/charles-stull-ms-rdn-9b219911aIf you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com

Dr Stavros Kavouras is one of the top 2% most cited scientists in the world, and he has authored over 170 over reviewed articles. He has a Post Doctorate degree from Yales School of Medicine, is a Professor and Assistant Dean at Arizona State University, and is the founding director of the Hydration Science Lab which studies how water impacts health and performance. In this episode Dr Kavouras breaks down what it really means to be hydrated, when dehydration starts to affect performance, the science of how our body regulates hydration levels, and how to best optimise your hydration for your next event. Check out Dr. Kavouras on Instagram at https://www.instagram.com/nextlvlnut/Read his research here https://scholar.google.com/citations?user=Ilz8hFIAAAAJ&hl=enConnect with him on LinkedIn here https://www.linkedin.com/in/stavros-kavouras-52032096If you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com

Dr. Alan McCubbin is one of Australia’s most prominent figures in Sports Nutrition. His expertise is in extreme condition physiology, performance hydration and electrolyte needs of athletes. Alan’s work has expanded the fields knowledge on how to best hydrate athletes in a number of conditions to ensure that they get their best performance. He completed his PhD research at Monash University where he investigated the effect of diet on sweat composition during endurance exercise.In this episode, Alan and I discuss hydration and at what point dehydration affects performance, the interplay between sodium and water balance in the body, and finally we discuss how much sodium you really need to have in order to optimise your hydration. Check out Alan on Instagram at https://www.instagram.com/nextlvlnut/Listen to his podcast Fuelling Endurance at https://thelongmunch.podbean.com/You can read his research papers at https://www.researchgate.net/profile/Alan-MccubbinIf you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=enLinkedin https://au.linkedin.com/in/jordan-sullivan-211b13120If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com

Jeff Rothschild is a Registered Dietitian (RD) with a master’s degree in Nutritional Science and a PhD in Exercise Physiology. He works with Olympians and world champions, as well as people trying to complete their first triathlon. Jeff’s PhD research looked at periodisation of carbohydrate availability for endurance training with a focus on pre-training intake. He is also a Research Associate at the Sports Performance Research Institute, New Zealand (SPRINZ).In this episode, Jeff and I discuss how our body uses fuel during exercise, the adaptations that occur during exercise, the role that fasted training plays in training, and how to optimally fuel your training according to the latest science. Check out Jeff on Instagram at / eatsleep.fit Watch his educational videos on Youtube at / @jeffrothschildmsrd5633 If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.comIf you enjoy this video then follow along with TFD on socials;Instagram https://www.instagram.com/the_fightdietitian/TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en

In today's episode, we are talking to Colin Doherty. Colin is currently completing his PHD at the renowned Edith Cowan Univeristy in Western Australian. he completed a BSc in Food Science and Health at the University of Limerick in Ireland, and a MSc (Human Nutrition) at the University of Copenhagen in Denmark. Today, we are talking about his latest research in the prevalence of disordered eating in the combat sports community. This paper brings to light some very serious issues within combat sports and this is a discussion that every athlete, coach and whoever is involved in the sport, should listen to.

In today's episode Dojo and I break down the science behind fasting. More importantly, we have an in-depth discussion about the pro's and con's of implementing fasting in the real world. We discuss the potential benefits, the potential downsides, how it can affect your relationship with food, whether athletes should do it or not, and how it stacks up compared to traditional dieting.

In today's episode Dojo and I explore the Animal Based Diet. Made popular in recent years by social media influencers and touted as an improvement to the Carnivore diet, it has grown traction with athletes and everyday folk worldwide. We break down what the diet is, the pros and cons of it, how the principles of the diet compare to large human trials of other diets, and we discuss why some people have success on it and others do not.