244. 8 Nutrition Mistakes Sabotaging Your Performance

After years of bodybuilding, coaching, and pushing my body to extremes, you start to see patterns you can't unsee. People chase fat loss harder and harder, slash calories, live on stimulants, and follow rigid nutrition rules that promise control and discipline. It works for a while. Then energy drops. Recovery slows. Hormones take a hit. Inflammation creeps up. And the cycle starts all over again. In this episode, I break down eight nutrition mistakes I see repeatedly sabotaging health and long-term progress. We talk about extreme calorie deficits, processed protein overload, missing micronutrients, cutting fats, binge eating disguised as cheat days, bro science diets, stimulant dependence, and removing food groups without understanding individual biology. I explain how these habits impact thyroid function, hormones, gut health, brain chemistry, sleep, and biological aging. If your goal is strength, resilience, and a body that still performs decades from now, this episode will challenge how you think about nutrition, discipline, and sustainability. What's Discussed: (00:37) Why extreme calorie deficits damage metabolism and hormones (03:56) The binge-restrict cycle and why the body starts expecting it (07:13) How processed protein foods quietly drive inflammation (09:02) Why ignoring micronutrients undermines gut and recovery health (10:09) The risks of cutting entire food groups without understanding biology (12:07) What I learned after testing vegan, keto, and restrictive diets (15:28) Cheat days vs refeeds and how binge eating rewires the brain (21:09) How stimulant dependence disrupts sleep and accelerates aging Products Mentioned in This Episode: Unmatched Supplements Code: KGC10 for 10% off Link: Unmatched Outlier (pre-workout) Code: KGC10 for 10% off Link: BH2K (Be Harder 2 Kill) Code: KGC10 for 10% off Link: Biostack Labs Glucose Disposal Agent (GDA) Affiliate relationship mentioned Link: Carbon 60 Olive Oil (ESS60 / My Vital C) Code: GETHIN Link: Paraxanthine Continuous Glucose Monitor Electrolyte Drink Ice Bath / Cold Exposure Grass-Fed Whey Isolate Protein Bars Processed Deli Meats and Sausages Virgin Olive Oil (general, high-quality source) Find more from Kris: Website: Instagram: @krisgethin Youtube: 2 Shred:

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244. 8 Nutrition Mistakes Sabotaging Your Performance is an episode from The Knowledge and Mileage Podcast by Kris Gethin.

This episode is 25:45 long.

This episode was published on Jan 29, 2026.

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