Episoder
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In this episode I chat about the concept of diet breaks—what they actually are, why they’re important when you’re trying to lose fat, and how to make them work for you. I explain the mental and physical benefits of taking a break from dieting and share some signs that might mean you’re due for one.
Timestamps
00:00 Introduction to Diet Breaks
06:07 Identifying Red Flags for Diet Breaks
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In this episode, I’m diving into all things protein water—breaking down the common questions and busting a few misconceptions along the way. I’ll walk you through different types, like collagen-based options and essential amino acid blends, and share some tips on which ones are nutritionally solid. We’ll cover what to look for on the label so you can pick the protein water that actually meets your needs.
Click me for show notes!
Timestamps
00:00 Introduction to Protein Water
02:53 Types of Protein Water
06:12 Recommendations for Protein Water
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In this episode, I dive into the importance of protein in our diets, especially when it comes to foods with added protein. I break down the difference between getting enough protein and aiming for the optimal amount, plus the health halo effect that often comes with protein-packed products. I also go over how to figure out if these protein-added foods are actually a good fit for your needs.
Time Stamps
00:00 Introduction to Protein Added Foods
02:20 Understanding Protein's Importance
04:12 Evaluating Protein Added Foods
09:01 Making Informed Choices About Protein
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In this chat, I talk about some effective ways to lose body fat without having to track calories.
While calorie tracking can be helpful, it’s not for everyone, and it’s definitely not something you should rely on forever.
Instead, I share some easy tips for creating a calorie deficit, like eating more mindfully, adding more protein and veggies, keeping an eye on snacking, and thinking about what you’re eating over the week.
Time Stamps
00:00 The Case for Calorie Tracking
02:51 Strategies for Fat Loss Without Tracking
06:10 Mindful Eating and Its Importance
09:53 Reflecting on Weekly Intake for Success
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In this chat, I talk about the 'Chocolate Rules,' a set of tips I put together to help people manage their relationship with chocolate and other foods they tend to overeat.
I focus on key things like not eating chocolate when you're hungry, being more mindful while eating, and keeping portions in check.
The goal is to enjoy chocolate without feeling guilty and to start thinking about food in a healthier way.
Time Stamps
00:00 Introduction to the Chocolate Rules
02:00 Understanding Hunger and Chocolate Consumption
04:50 Mindful Eating and Portion Control
09:09 Practical Tips for Enjoying Chocolate
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Ah cheat meals. They’ve been around for a long, long while.
So long that I feel they’ve just become an accepted part of nutrition culture.
But I don’t think that’s a good idea. Have a listen and I’ll tell you why!
Click me for show notes!Time Stamps
00:00 The Problem with Cheat Meals
02:19 Reframing Language Around Food
06:38 Embracing Relaxed Meals
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If you’ve been worried about ultra processed foods, and whether they’re going to kill you, please listen to this.
As always, it’s not as simple as “yes” or “no” but I promise by the end of this episode you’ll know what is important, and what is not.
Click me for show notes!Time Stamps
00:00 Introduction to Ultra-Processed Foods
02:49 Understanding the Nova Classification System
05:45 The Nutritional Debate: Processing vs. Nutrient Content
08:58 The Impact of Texture on Food Consumption
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Weight loss plateaus are annoying.
One minute you’re kicking along, getting great progress and then suddenly BAM. Everything grinds to a halt.
Fortunately, there are some things you can do. Have a listen to bust through that plateau!
Click me for show notes!Time Stamps
00:00 Understanding Weight Loss Plateaus and Metabolic Adaptation
03:49 The Role of Metabolic Adaptation in Plateaus
06:10 Strategies to Overcome Plateaus: Eating Less
09:02 Strategies to Overcome Plateaus: Increasing Energy Expenditure
11:26 Taking a Break at Maintenance Calories
12:50 Recalculating Maintenance Calories
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I have always found the placebo effect fascinating.
I think a lot of people completely underestimate just how powerful this effect can be, and what that means for the way you need to approach everything you see or hear about nutrition.
Have a listen so you too can be armed with the knowledge you need to separate fact from fiction!
Click me for show notes!Time Stamps
00:00 Introduction to the Placebo Effect
01:23 Explaining the Placebo Effect
05:18 The Power of Expectancy
06:46 Examples of the Placebo Effect
09:12 Importance of Critical Appraisal
10:09 Conclusion and Takeaways
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This may be the shortest episode I’ve ever recorded, but it also contains a really practical strategy you can use to improve your diet and relationship with food.
Many people I work with use this strategy to fundamentally shift the way they relate to things like chocolate, chips, alcohol etc.
It’s not about getting rid of it, it’s about finding a better, healthier (both physically and mentally) way to fit it into your life.
If you’ve been trying to lose weight click here to learn more about how we can get it done, forever -
If you want to lose body fat, you need to be in a calorie deficit, no ifs, ands or buts.
BUT. How big should that deficit be? Is a smaller deficit better than a bigger deficit? Is a bigger deficit the best? Does the answer depend on the person?
Yes, it does. But have a listen to this episode and you’ll be able to figure it all out for yourself.
Time Stamps
00:00 Introduction and Favor Request
00:56 Assumptions and Important Considerations
03:01 Size and Activity Levels
04:00 Impact of Size on Deficit Size
05:25 Historical Approaches to Deficits
07:17 Summary and Conclusion
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Kat’s back, and she’s here to tell us all about IBS, the different types of IBS, how you might receive a diagnosis and what your next steps can be to help manage those symptoms.
You’re going to want to grab a pen for this one!
Warning: there is poo chat.
Click me for show notes!Time Stamps
00:00 Introduction to IBS
03:05 Diagnosing IBS
09:39 Exploring the Subtypes of IBS
17:04 Treatment for IBS
19:37 Managing IBS
21:50 The Role of FODMAPs in IBS
24:07 Medications and Supplements for IBS
26:29 Exercise, Hydration, and Bowel Routine for Bowel Health
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Weight loss medications such as Ozempic are a huge topic of conversation right now, and understandably so.
This new generation of weight loss medications is having a huge impact, which is of course sparking many conversations around the safety and ethics of their use.
This episode is not going to tell you whether or not YOU should take them (that’s for you and your doctor to decide) but it will clear up any misconceptions you may have floating around.
Click me for show notes!
Time Stamps
00:00 Introduction and Removal of Intro Music
02:24 Approval of Wegovy for Weight Loss
06:13 Additional Mechanism of Zepatides: GIP Agonists
08:13 Ethical Considerations and Support for Lifestyle Interventions
11:04 Potential Side Effects of Weight Loss Medications
14:18 Conclusion and Call to Action
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Jenna is back on the podcast, this time to give you the most practical strategies and ideas to support your nutrition if you’re navigating ADHD.
Structure, impulsivity, dopamine, simple ways to prep and plan and how to handle “the ick” are all in there!
If you’ve ever struggled with this, this episode is going to give you plenty of ideas to get some structure going.
Click me for show notes!
Time Stamps
00:00 Introduction and Overview
03:05 ADHD and its Impact on Nutrition and Health
06:47 Managing Impulsivity and Food Cravings
14:00 Restructuring the Food Environment for Success
19:16 Simplifying Meal Planning and Preparation
21:47 Finding Dopamine Hits Outside of Food
24:21 Meal Prepping and Nutrition
27:16 Importance of Eating Regularly
31:04 Dealing with Food Fixations and Aversions
36:21 Embracing Imperfection and Finding Strategies
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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.
Click me for show notes!
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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 Stamps00:00 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!
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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 ActionClick me for show notes!
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