#260 Understanding REDs: Practical Nutrition for Athletes and Active People with Dane Baker

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with expert sports dietitian Dane Baker for a deep dive into the world of protein, energy availability, and the crucial but often misunderstood topic of REDs (Relative Energy Deficiency in Sport). Whether you’re a high-performing athlete or simply someone passionate about optimizing your health and performance, this episode is packed with science-backed advice, actionable takeaways, and myth-busting insights, straight from a leader in the field.

Learn about the real risks of under-fueling, why REDs matter for everyone (not just elite athletes), and the smartest approaches to protein intake for performance, physique, and longevity. Plus, get practical tips on recognizing signs of energy deficiency and discover how to fine-tune your nutrition for resilience, recovery, and real results.

So grab your headphones and get ready for an episode that will change the way you approach nutrition and training, let’s jump in!

Timestamp Overview:

• [00:00] – Introduction to Dane Baker and episode themes
• [00:49] – Dane Baker’s background in sports nutrition and research
• [03:07] – What is REDs? Evolution from Female Athlete Triad to REDs
• [06:22] – Who is at risk for REDs? Symptoms and clinical presentation
• [10:14] – Assessing and tracking energy intake: Tools, wearables, and challenges
• [14:16] – Periodizing nutrition for performance & practical application
• [18:20] – The “grey zone” of chronic slight under-fueling and metabolic adaptation
• [20:03] – Osteoporosis, DEXA scans, and the importance of early intervention
• [21:33] – Let’s talk protein: quantity, distribution, quality, and the latest research
• [26:19] – Older athletes, menopausal clients, and optimal protein strategies
• [29:03] – Plant-based proteins vs animal-based proteins & insights on collagen
• [34:05] – The 4 Rs of Nutrition: Regenerate, Rehydrate, Refuel, Rest
• [37:40] – Hydration, electrolytes, and navigating nutrition misinformation
• [41:11] – Where to start if you suspect you’re under-fueling: First actionable steps
• [42:35] – Wrapping up and further resources

Follow Dane Baker:

• Website: https://www.axissportsmedicine.co.nz/our-team/dane-baker

Episode Availability: Listen to this insightful conversation with Dane Baker on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and on our website.

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