In this empowering and myth-busting conversation, Dr. Jeremy Bettle sits down with internationally recognized performance nutrition expert Dr. Dana Lis to separate evidence from hype in the crowded space of online nutrition advice. They explore everything from protein timing and carb confusion to female-specific nutrition needs, the impact of social media, and the dangers of chronic underfueling. If you’re tired of black-and-white answers and ready for nuance, science, and practical guidance—this episode is your blueprint.

Dr. Dana Lis is internationally recognized for her leadership and versatile roles across the field of Performance Nutrition. Aside from being one of the few Registered Dietitians decorated with the renowned IOC Diploma in Sport Nutrition and PhD, she seamlessly aligns the three key elements shaping the field of Performance Nutrition: practice, research, and industry. Her expertise in these pillars has led the advancement of the field for over fifteen years. During this time, she has almost exclusively supported Olympic and professional sport across several continents and a spectrum of disciplines. A lifelong learner with a tireless drive for excellence, Dana brings nuanced insights and a depth of knowledge that truly impact athlete health and performance.

Heading into her 4th season as the Performance Nutrition Consultant for the Golden State Warriors, Dana’s leading research in the Department of Neurobiology, Physiology and Behavior (University of California Davis, Baar Lab) has presented an ideal integration of research-based nutrition strategies aimed at reducing injury risk and improving return-to-play—supporting the Warriors’ 2021–22 Championship season.

• Instagram: @performancenutritionpros

• Website: Performance Nutrition Professionals

• ResearchGate

• LinkedIn

1. Audit Your Food Rules

   List out your current beliefs about food—then trace back where they came from. Are they evidence-based or just cultural conditioning?

2. Fuel Consistently, Not Perfectly

   Focus on regular protein intake (2–3g/kg of body weight), quality carbs, and consistent meals. Progress comes from patterns, not perfection.

3. Personalize, Don’t Generalize

   There’s no one-size-fits-all diet—especially for women. Tune your nutrition strategy to your life phase, goals, and unique physiology.

• Influencer nutrition advice often lacks nuance and ignores individual needs.

• Protein before workouts helps—but isn’t make-or-break. Focus on overall intake and timing that works for your schedule.

• Fearing carbs undermines cognitive function and exercise recovery; they’re essential for performance and hormone health.

• Chronic caloric deficits—especially in women—lead to metabolic slowdown, bone loss, and hormonal dysfunction (R.E.D.-S).

• Building lean mass requires adequate energy intake. Muscle gain while underfueling is rare and unsustainable.

• Gut health, variety, and real food matter more than the perfect supplement stack.

• Most MDs have little to no formal nutrition training—always vet sources of advice.

• Track weekly patterns, not daily calorie fluctuations. One meal won’t derail your goals.

• Flexible, personalized plans support both longevity and sustainability.

• Relearning how to eat with less anxiety can require the support of both dietitians and mental health professionals.