Today’s episode shares rapid-fire thoughts on five trends: carnivore, raw dairy, intermittent fasting, the electrolyte drink hype, and GLP-1 “supportive” diets. We outline where each idea can help, where it falls short, and what to consider in practice.
Raw dairy
Claims include “easier to digest” and “more nutrients/probiotics.” The transcript challenges these points. A randomized trial found no benefit for lactose intolerance symptoms, and raw milk does not contain lactase. Safety is the major issue: unpasteurised milk carries higher risks of contamination (e.g., E. coli, Salmonella, Listeria). In Australia, selling raw milk for human consumption is illegal. Some argue for strict batch testing, yet the minimal nutritional difference versus pasteurised milk makes the risk hard to justify.
Carnivore
Pros
Many people lose weight due to a natural calorie deficit. Cutting common triggers can also reduce bloating and other symptoms at first.
Cons
Returning to mixed diets often feels harder, partly due to reduced gut diversity. Long-term data is limited. Concerns include higher saturated fat intake, very high LDL in some cases, low fibre, and potential micronutrient gaps (e.g., calcium, vitamin C, thiamine, iron, folate, iodine, potassium). “Nose-to-tail” approaches can cover some gaps, but adherence and preferences get in the way for many. Overall confidence in safety outpaces evidence.
Intermittent fasting
Short-to-medium-term trials commonly show weight loss because eating windows shrink. Some people feel fine; others report hunger, fatigue, light-headedness, or headaches. Compressed windows can reduce micronutrient intake and limit absorption (calcium is a clear example), and breakfast-type foods often drop off. With sufficient protein in a deficit, lean mass is usually retained; muscle gain in a surplus is less clear. Autophagy spikes during fasting, but exercise also increases autophagy, and longer-term equivalence is uncertain.
Electrolyte drink hype
Marketing pushes daily use, yet most people already get enough sodium from food. High-sodium mixes can be unhelpful for the general population and add cost. Athletes are different: long or hot sessions, heavy sweaters, marathons, and post-event light-headedness are scenarios where electrolytes help. They can also assist during gastro or significant dehydration. Food provides potassium and magnesium too, so context matters.
GLP-1 (Ozempic/Wegovy) “supportive” diets
Raising GLP-1 with foods or supplements doesn’t mimic medication effects; natural GLP-1 spikes are brief. A supportive diet focuses on common issues while on medication: protect muscle with adequate protein and resistance training, fuel training so sessions feel better, and manage nausea/constipation so people can stick with the plan. Very low intake is common, so nutrient density (and even a multivitamin) can help. The medications aren’t a magic fix; diet and exercise still do the heavy lifting.
Considerations if you are taking GLP-1
Prioritise protein and regular resistance training to limit lean-mass loss. Choose foods that sit well to reduce reflux, nausea, and constipation. Keep calories and nutrients high enough for daily function and training. The goal is simple: use the medication’s appetite effects while maintaining performance, health, and long-term habits.