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Triathlon Taren: What's up trainiacs, this is Triathlon Taren. No Triathlon Kim: And this is No Triathlon Kim also known as NTK. Triathlon Taren: In my 20s, I was 215 pounds and I was unhappy working the desk job I was at. Now I’m the 941 Iron Man athlete who, with your much appreciated attention gets to make a living in the sport that I love. Through this podcast and our ever popular YouTube channel, we bring you triathlon stories, science and training from amazing people around the world to help you get to your start lines confident and your finish lines strong. No Triathlon Kim: And as the resident non triathlete, I try to keep the show fun and accessible for everybody. Triathlon Taren: Let's do it. Today's podcast is brought to you by teamtrainiac.com. And I'm going to say that so dramatically because it is hands down the best triathlon training platform that we have ever created. No Triathlon Kim: Good, good save. Triathlon Taren: So teamtrainiac.com, it is the online training program that is currently a web app later this year, I promise all trainiac athletes. So there is going to be an app on your phone coming out, we're just doing the wire frames and planning out how that's going to happen. And what you can get on teamtrainiac.com is your full year of triathlon training. Whether you can fit in four workouts a week or 14 workouts a week, whether you're doing a sprint triathlon or an Ironman triathlon, whether you can only work out on the weekend or you have shift work or anything like that, all of this is customised based on just about 60 seconds of inputting the information that you want to plan out. And then your plan is created for you automatically with a workout every single day that you want to work out, and video guidance and audio guidance on how and why to train that way. No Triathlon Kim: And, and if you are a raw rookie, a first timer doing a sprint or a first timer doing an Ironman distance race, or someone who's been doing it for a few years, everything in between, regardless of what your goals are, there's something for everybody. There's something for everybody. Triathlon Taren: One of those things is actually freebies, if you are a first timer you might be overwhelmed by a lot of the costs that have to come up with bikes and shoes and helmets and wheels and race entries, and all the travel gear that we need. It gets expensive. All of our partners, our sponsors throughout the year are offering Team Trainiac athletes freebies. So there's a little benefit to you. No Triathlon Kim: And always discounts. There's always discounts on the website for our athletes as well. Triathlon Taren: So if you're interested in that, you can go check out a 14 day free trial at teamtrainiac.com. Today's guest is my nutritionist, The Natural Nutritionist Steph Lowe. We've had her on the podcast before. Dan Plews takes care of my coaching. He also takes care of manipulating what days and when I have carbs, but what I was finding over the course of 2019, is that I was actually gaining weight on a lower carb approach, and I was constantly hungry. So there's definitely something that we're missing. I reached out to Steph Lowe, who is a nutritionist based out of Australia. And she's been working with me on saying, all right, yeah, here are the macro nutrients that you need to be successful as per Dan's instructions. But what are the exact foods? What are the foods that you need? Is it potatoes? Is it sweet potatoes? Is it overnight oats? Is it broccoli? What is it? And what are the supplements that you can be taking? As we were going through all of that, and I've been documenting my journey about lower carb, we've had many, many messages from women saying that it's very different for females. No Triathlon Kim: And so today, and we'll preface this for any male triathletes, listen to this too, because you're going to learn something. This isn't just for women. Triathlon Taren: Especially male triathlete coaches should know this. No Triathlon Kim: Yes, absolutely, male triathlete coaches. But male triathletes, if you've got a woman in your life, maybe you're going to want to learn some things here today because Steph breaks things down in such an easy-to-understand way. But we are talking about eating for women who are training. And whether that's low carb, fasting, calories, what have you, we kind of cover the whole gamut here. And it's super interesting because women and men aren't the same. I know we know that. But especially when we're talking about nutrition for triathletes, for endurance athletes, there's some pretty significant differences and ways to gauge, that men cannot gauge. And yeah, just fascinating stuff, it's absolutely brilliant, but makes things so simple and easy to understand. Triathlon Taren: If after listening to this podcast, or maybe you've seen some of the stuff that we've done with Steph already, you're interested in just learning more about her approach to nutrition planning, and even maybe thinking about consulting whether, if you go to triathlontaren.com/steph S-T-E-P-H, there's a free starter pack that explains how she's gone about her approach with me. And then you can also get a discount on working with her directly. So triathlontaran.com/steph, just put in your email address, and you can start customising your own approach to this. And thanks Steph, always a pleasure to talk with you. So, let's start off here Steph, with the elephant in the room that I think we have to address. As I started going LCHF, and no matter how many times in YouTube videos I would say, just flat out for females, it's a little different, and you should look into how this is going to work and be a little bit more careful. There are a lot of female triathletes who have read Stacy Sims, who is very much on the other side of things, and basically saying that low carb and fasting and all these things that I'm talking about and you're a proponent of as a female, is just outright dangerous for women. Can we just start this podcast here head-on with addressing your beliefs and what you found on that? Steph Lowe: Yeah, look, I think we do have to acknowledge that the majority of the research up to this point in time has been done on college age men. Because it's largely a funding issue, and usually women are excluded from a study because of the influence of their hormones and how that would influence the data. So I respect Stacy's work to no end, and I think we have to really acknowledge that we can't apply literature or studies on men to women. We don't want to do that. But I also think that everyone is really unique. That it's more nuanced, again, than just saying, all women need to eat high carb or all women shouldn't do any fasted training. To me that's taking things a little bit to the other end of the spectrum. And I say this all the time, but it's about finding that middle ground and also experimenting too what works for you. Because you and I, Taren, aren't talking about keto, or 25 grams of carbs a day, or 50 grams of carbs a day. The acronym that I like the best when we look at LCHF, actually is lower carbohydrate, healthy fat. So that lower word is really important when we look at what the comparison is. So it's lower than the food pyramid, you know, so it's lower than 400 or 600 grams of carbs a day, that's a good thing right, because of what we've been told in the Western world to eat, in terms of that food pyramid that has been so carbohydrate heavy for so long. So we have to break down the acronym and look at the difference between what we're actually uncovering. You know, we're not talking about keto. And furthermore, the specific macronutrients or ratios that we look at for males and females are different within LCHF. So we can unpack that as well. Triathlon Taren: Have you seen any detrimental side effects from female athletes that start going lower carb? Steph Lowe: So I think that for female athletes, our menstrual cycle is our monthly report card. So the answer to your question is yes, if someone goes too low carb for them, probably also if they're doing too much high intensity training for them, they're not periodising their training, and they lose their menstrual cycle, then of course, what they're doing is not working. So it's possible, but that shouldn't mean that LCHF doesn't work, it means the version that you've started with wasn't quite right. And it's time to either take a deeper dive to educate yourself or get some personalised support to what nuances, what changes will help optimise that whole foods approach for you. No Triathlon Kim: So let's talk numbers then, because of course people are going to say, all right, then what is too low? So what is the range that we would be looking at that would be, and again, realising that it's going to be different for every single woman, and person, but what's the range we're looking at that typically ends up being a decent healthy range that still allows you to be lower carb, but maintain the health of the menstrual cycle? Steph Lowe: Yeah, for sure. So if we look at rough calories to start, let's use some numbers that a female athlete might be having, say on a rest day, 1700 calories. 20% of that would give us, let me get my maths happening here. 20% of that would be 340 calories. If we divide that by four, it's about 85 grams of carbohydrates per day. So that would be an example of what our rest day carbohydrate requirements would be. So then if we, maybe 2200 calories on a training day where it might be a one hour or a 90-minute session. So 2200, if we look at what 20% of that is, that's 440, divide that by four, it's 110. So it might be 85 to 110 grams of carbohydrates per day. But if we're an endurance athlete that's been doing two or more hours of training, that could take that one or two days a week up to about 150 grams of carbohydrates on that day, so not every day of the week, but as a function of your training, and obviously how many calories you're burning. Because 20% is your goal, like 20% carbohydrates per day. So the percentage doesn't change. But clearly the grams of carbohydrates per day will change based on how long you're training for, or if it's a rest day. Triathlon Taren: So here's an interesting thing. I'm hearing numbers that are basically identical to what I'm doing. What I have found is that sweet spot that we just talked about a little bit off air, is that I try to get into that 110 to 130 grams of carbs per day. And this is where I'm starting to get lots of messages on Instagram from females that are saying, what you're doing is dangerous for women, Taren. And you're telling us that, no, not necessarily. Steph Lowe: Oh, I don't see what's dangerous about a whole foods diet. The interesting thing, if you looked at it the other way, so if we reverse engineered this. If we thought, all right, so we know the food pyramid is usually to blame for what's going on in the West health-wise, so these avoidable lifestyle diseases. So we know the food pyramid is too high in carbohydrate. Now, if we simply started with whole foods, so if we moved away from refined carbohydrates that are in a packet or a box, and we looked at whole food carbohydrates like fruit and vegetables, if we were really understanding, okay, plants are the foundation for everyone, regardless of your dietary preference, outside of our carnivore friends, of course, but we need to be starting with plants. And we navigate our way through quality protein, from a hormonal point of view, that we also need healthy fats, then we will land way lower than 200 grams per day just naturally. So someone who's maybe feeling a little bit angry or not quite understanding what we're trying to achieve here with a whole foods diet, maybe don't try to eat to fit your macros, just eat normally. And then have a
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