This episode of the Ideal Nutrition Podcast dives into practical questions about fuelling, recovery, and supplement timing. Aidan and Torwen share evidence-based insights that help listeners make smart, sustainable choices around food, training, and recovery.

What Do You Recommend If You Are Always Food-Focused?

Constantly thinking about food often signals that you’re not eating enough. Restrictive food rules can make cravings worse, especially when you forbid certain foods. Poorly balanced meals that lack adequate protein, carbs, or fats also fail to keep you full for long.

Cravings can stem from two pathways:

• The homeostatic pathway, where your body needs more energy and hunger hormones rise
• The hedonic pathway, which involves environmental or emotional triggers like stress or the sight of appealing food

To reduce food preoccupation, eat regular, balanced meals and snacks, include variety and flexibility, and allow all foods in moderation. Managing stress, improving sleep, and curating your social media feed to avoid food- or diet-focused content can also help shift attention away from food.

Is Collagen Worth The Money And Investment?

Whether collagen is worth the investment depends on your goals, budget, and consistency. The research shows small but positive effects on skin health and tendon recovery. If you have a specific injury or you care deeply about skin quality and can afford it, collagen might be worth it. However, if money is tight or you already take multiple supplements, it’s not an essential addition.

How To Overcome A Weight Loss Plateau?

Hitting a plateau doesn’t always mean failure, it might just mean your deficit has closed as you’ve lost weight. Start by reviewing your intake honestly, including small extras like sauces or snacks. Reassess whether your calorie target still suits your lighter body weight, since energy needs decrease as you lose weight.

Short-term tracking can help identify gaps. If you’ve been dieting for a while, consider taking a break at maintenance to reset mentally and physiologically. Adjusting your deficit size can also help; sometimes a smaller, more sustainable reduction works better long term. And remember, brief stalls can simply be normal fluctuations rather than a true plateau.

Does Tart Cherry Extract Give The Same Sleep And Soreness Benefits As Juice?

Tart cherry extract provides similar benefits for sleep and reduced muscle soreness as tart cherry juice. The effective dose sits between 500 and 1000 mg per day. This option can be more convenient and lower in sugar while still offering the same recovery support.

Is It Worth Tracking To Make Sure I’m Eating Enough?

Tracking can help if you have a healthy relationship with food and want clarity about your intake. Even a few days of tracking can teach you about portion sizes and macronutrient balance. However, if you find yourself becoming obsessive or stressed, it might be better to focus on consistent meal patterns instead.

If you choose to track, base your targets on your own needs, not on someone else’s numbers. Individual requirements vary widely depending on training volume, body composition, and goals.

Thoughts On Extended Fasting (24-36 hr) For Fat Foss Instead Of A Regular Calorie Deficit?

While fasting for 24-36 hours might sound appealing, it’s usually a harder route to fat loss than maintaining a steady calorie deficit. A full day of fasting mostly causes quick drops in glycogen, water, and food weight rather than fat. In contrast, consistent moderate deficits are easier to stick to and support daily functioning.

Extended fasting also lowers energy expenditure by reducing the thermic effect of food and overall movement, which further limits fat loss. For most people, a regular calorie deficit is more sustainable and better aligned with normal life and training.

Do You Recommend Having Anything During Hyrox?

Hyrox events last around 60-90 minutes, which is long enough to benefit from intra-workout fuelling. Consuming carbohydrates during the event helps maintain energy and delay fatigue. You can use a small energy gel, a sports drink, or even try a carbohydrate mouth rinse, which triggers a neurological response that reduces perceived effort.

Whichever strategy you use, practice it during training so your stomach tolerates it well on race day. A good carb load before the event also supports endurance.

Is It Best To Take Creatine Before A Workout, Or Any Time?

Creatine works best when taken consistently every day. Timing around your workout doesn’t make a big difference once muscle stores are saturated. Although some studies suggest slightly better absorption post-workout, the long-term effects are the same. The key is daily use, whether before, after, or away from training.