It’s been a while since I’ve done a short, sharp practical episode, so we’re back with one of my favourite strategies today.

I’ve used the concept of “levers” to help people reframe how they’re approaching their fat loss goals and at the risk of sounding like a Pokemon game “It’s super effective”.

Have a listen to see how this strategy could work for you. 

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Set point theory suggests that individuals have a genetically predetermined weight range that their body is driven towards.

Good thing this isn’t the complete story. 

Have a listen to this episode so you can understand the flaws in the Set Point Theory model and discover what is a better way of thinking about body weight!

Time Stamps

00:00 Introduction and Trigger Warning

01:53 Introducing the Dual Intervention Model

05:41 Critiques of the Set Point Theory

07:36 The Dual Intervention Model: A Comprehensive Framework

11:54 Focusing on Factors Within Our Control

13:22 Conclusion and Call to Action

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Kat’s back!

After her first episode covering nutrition for menopause at a higher level, we’ve dived in deeper to some more specific topics like fat loss, lean body mass, metabolic changes, supplements and HRT!

If you enjoyed the first episode but left with some questions, this answer has you covered.

Time Stamps
00:00 Introduction and Recap of Previous Episode
02:49 Body Fat Accumulation and Patterns in Menopause
07:37 Practical Changes for Managing Body Composition
14:11 Diets and Supplements for Menopause
20:29 Understanding Hormone Replacement Therapy (HRT)
22:32 Key Takeaways for Managing Menopause

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The Dirty Dozen is a list of the most “heavily pesticided produce” developed by the Environmental Working Group.

Sounds pretty legit right?

Wrong. Listen in, and find out why this list is best avoided (but you can totally watch the WW2 movie of the same name)

Click here for show notes!

Time Stamps
00:00 Introduction to the 'Dirty Dozen' List
01:29 The Issue with the 'Dirty Dozen' List
06:17 Understanding Acceptable Daily Intake Levels
07:46 Don't Rely on the 'Dirty Dozen' List for Purchasing Decisions

The carnivore diet has blown up over the past few years, so it’s time we separate the fact from the hype.

Is it really dangerous? Or is it a new, exciting way to improve your diet and reduce your risk of disease?

Give me 15 minutes and I’ll tell you (and your insecure friend) what you need to know!


Click me for show notes!

You might've heard in some contexts, nitrates can be really good for you.

And then in other contexts, you’ve heard that nitrates are bad for you.

The reality is both of those things are true. Listen to this episode if you want to know the difference!

Time Stamps
00:00 Introduction to Dietary Nitrates
02:26 The Benefits of Nitric Oxide
03:49 Nitrates and Exercise Performance
06:43 The Formation of Nitrosamines and Cancer Risk
07:00 The Impact of Mouthwash on Nitric Oxide Levels
08:20 Conclusion and Call to Action

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Food and inflammation is a hot (get it) topic at the moment.

Like all hot topics, it’s encouraged a lot of silly people to say a lot of silly things.

But not me! I’m almost never silly. Listen to this podcast to get the information and nuance you deserve, so you can actually make some positive changes to your health without the fearmongering.

Time Stamps
00:00 Introduction to Diet and Inflammation
03:45 Factors in the Diet that Promote Inflammation
06:42 The Dietary Inflammation Index
09:04 The Role of Excess Calories in Inflammation
14:00 Examples of Anti-Inflammatory Dietary Patterns

 Click me for show notes!

It’s a myth that needs its own podcast. 

We are busting one final gym myth - is fasted training better for fat loss? You might be surprised!

Time Stamps
00:00 Introduction and Overview
04:29 The Role of Glycogen in Fasting
08:10 Fat Oxidation vs. Fat Loss
13:28 The Impact of Fasted Training on Body Composition
27:15 Determining the Need for Pre-Workout Meals Based on Exercise Intensity
31:36 Conclusion and Next Steps

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If you’ve ever had a weight loss goal, I suspect you’ve tried to eat a bit less, for a long block of time. Either an arbitrary block of time like 8 or 12 weeks, or just until you “hit your goal”. 

Whilst there’s nothing overly wrong with this, it’s certainly not the only way. In fact, how you structure your calorie deficit across the days, weeks and months of your fat loss phase can significantly impact your likelihood of success. 

Have a listen to discover some other ways you can try, which might be just what you’ve been missing!

Time Stamps

00:00 Exploring Flexible Approaches to Calorie Deficits
02:23 The Benefits of Diet Breaks and Maintenance Weeks
05:40 Finding the Right Structure for Fat Loss

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Constipation is not a fun time, and although there are lots of broad and important strategies that can help manage it, sometimes you just need that final thing to push it over the edge. 

Enter kiwifruit. 

It’s got a few tricks up its sleeve that just might help you get relief!

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There is a lot of chatter on social media about nutrition and its impact on mood disorders such as anxiety and depression. 

Some of the chatter is great. Some of the chatter is rubbish. 

Luckily, we’ve got Jenna here today to tell us exactly what impact diet and nutrition can have on these disorders, and also what happens when these claims go too far..

Time Stamps

00:00 Introduction and Why Mental Health is Important

08:29 The Mediterranean Diet and Gut-Brain Axis

13:08 The SMILES Trial and the Role of Diet in Depression

28:00 The Importance of a Personalized Approach and Seeking Professional Help

Click me for show notes!

I get lots of protein questions, which is good because it’s important.

But if you listen to this episode, you probably won’t have any more questions. You’ll know how much you need, how to space it out, and where to find it.

Huzzah!

Click me for show notes! 

Time Stamps

00:00 Introduction to Protein and its Importance

05:14 Determining Protein Targets Based on Body Composition

15:10 Debunking Myths: Protein Absorption and Kidney Health

I’m so sick of talking about these I made AI write this:

In this episode, Jono discusses seed oils and addresses the claims made about their health effects. He explains what seed oils are, where they come from, and the major claims against them. Jono debunks the idea that seed oils are unhealthy due to their production process, highlighting that the evidence does not support this claim. He also examines the link between seed oil consumption and inflammation, concluding that the evidence does not show a significant impact on inflammation in humans. Additionally, Jono addresses the claim that seed oils are responsible for obesity, emphasizing that it is the overall energy intake and food environment that contribute to obesity, not just seed oils.

Hey, that’s actually not too bad! Please enjoy and Click Me for show notes!

Navigating hormonal changes during perimenopause and menopause is a natural part of a woman's life, however it is unfortunately a topic that either seems to be 1. Ignored or 2. Riddled with misinformation

So I sat down with Kat to cut through all that BS and figure out what’s actually important, and what’s not

Click me for show notes!

Time Stamps

00:00 Introduction and Background
03:00 Understanding Perimenopause
05:05 Nutrition for Bone Health
07:33 Nutrition for Heart Health
09:12 No One-Size-Fits-All Diet
12:23 Body Composition Changes
14:43 Maintaining Muscle Mass
16:28 Supplements for Menopause
21:32 Conclusion

You may have heard of fibre, but have you heard of resistant starch?

It’s an extra nifty fibre that your gut bugs actually love, with some surprising sources that may just be hiding right under your nose.

Have a listen for some very, very easy ways to improve your gut health!

Click me for show notes!

Jenna is back to bust some of her least favourite gym nutrition myths.

The gym nutrition space is filled with TONS of garbage marketing and information, so she’s here to unpack them all and give you the information you actually need!

Click me for show notes!

Time Stamps

00:00 Introduction
00:40 Protein Shakes
08:28 Protein Absorption
15:38 BCAAs
23:10 IIFYM

Iron is a notoriously tricky nutrient to get right. It can be tough to include enough in your diet and even then your iron levels may still not be where you want them to be

In this episode I’ll talk through all of the things that might be impacting your iron levels, from iron loss, low dietary iron, poor absorption to increased inhibition, as well as a few tips about iron supplementation and iron infusions

If you or someone you know is struggling with their iron levels, give this a listen!

Click me for show notes! 

Time Stamps

00:00 Introduction and Importance of Iron

01:14 Symptoms and Diagnosis of Low Iron

03:11 Causes of Low Iron: Decreased Iron Intake or Absorption

05:24 Increasing Dietary Iron Intake

06:53 Improving Iron Absorption

10:19 Factors Inhibiting Iron Absorption

13:13 Iron Supplements and Infusions

14:10 Post-Iron Infusion Considerations

Not everyone should be using the scales. But, if you’re someone who does use them, please listen to this episode.

Using the scales may seem simple (you just step on them, right?) but there are a few VERY IMPORTANT factors that can influence just how useful or useless the scales can be

Click me for show notes! 

Time Stamps

00:00 Intro
01:00 The Divisiveness of Scales
02:29 How to Use the Scales
03:55 The Importance of Timing
04:26 Frequency of Weigh-ins
06:23 The Fluctuations of Weight
07:23 The Benefits of Longer Intervals
08:38 Reconsidering Weekly Weigh-ins
09:08 Alternative Measurement Methods
09:38 Conclusion

Beans and legumes are some of the cheapest, healthiest foods we have available to us, so it makes sense to try and include them more often in our diet

This can unfortunately come with a few unwanted painful or smelly side effects…

But I’ve got two hacks you can use to reduce the chances of that happening, so you can start including these nutritional powerhouses more often!

Click me for show notes! 

Overeating is a very normal, natural thing to do, but it can leave you feeling a bit yuck

Here are some quick tips to help you get back feeling better, sooner

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The eternal struggle! Surely organic food MUST be healthier than non-organic food, right? RIGHT?!

Well look, there’s actually a little more nuance required to answer this question properly. Nuance I can’t quite fit in a podcast episode description.

But I CAN fit it into a podcast episode! So listen up

Click me for show notes! 

Whether you're on the path to parenthood or simply curious about optimising your well-being, today’s episode with Stefanie Valakas from The Dietologist has something for you.

We chat through when someone should consider adjusting their diet to support fertility, what things they should be considering, prenatal supplements & the difference between folic acid and folate (and whether this matters!)

Click me for show notes!

Shift work can be tough. 

Eating effectively on shift can be even tougher. 

Fortunately, Kat is here to help! She’s been a nurse for over 10 years AND she’s a dietitian, so if anyone can give you nutrition advice (with a side of experience), it’s her. 

 Click me for show notes!

There’s lots of “information” floating around out there about when you should and shouldn’t eat. 

Some people say it doesn’t matter when you eat. Some people say you shouldn’t eat after Xpm.

Join me for some nuance!

Click me for show notes! 

If you’ve ever done a CrossFit class you’ll know they can be… rough.

Unfortunately, lots of people make things harder than they need to by missing some simple but important steps in their nutrition.

So today I’m chatting to Sports Dietitian and Crossfit Coach Jenna Stein to get all the info to help you beat the person next to you, every single session. 

Click me for show notes!