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In this episode of Chew On This, I sit down with Dr. Gina Cleo, a leading expert on habits, to explore how small, sustainable changes can lead to long-term success. Gina shares her journey from dietitian to habit researcher, offering valuable insights into why we form habits, how they impact our daily lives, and how to break unwanted behaviours. We dive deep into the connection between food habits and overall well-being, the power of self-compassion, and tips for creating lasting change. Whether you’re trying to build healthier routines or overcome emotional eating, this episode provides actionable strategies to help you thrive.
00:00 - Dr. Gina Cleo’s journey from dietitian to habit expert
07:15 - The power of small habits: How tiny changes lead to big results
14:30 - Breaking bad habits: Identifying triggers and emotional eating
21:45 - How to build healthier habits that last
28:10 - Self-compassion: The key to overcoming setbacks
35:30 - 75 Hard and the importance of sustainability in habit formation
42:00 - Using tools like Ozempic for weight loss and habit building
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In this episode of Chew On This, I sit down with Dan to explore his incredible journey from starting as an F45 franchisee to founding The Yard, a global fitness sensation. Dan shares how he grew from owning a single F45 studio to launching his own fitness brand, combining strength and conditioning with a unique lifestyle approach. We discuss the importance of balance in fitness, longevity in training, and the power of community in creating a thriving workout culture. Tune in for practical tips on achieving consistency in fitness, integrating strength training as we age, and how nutrition and recovery play a key role in performance. Whether you're looking to build muscle, improve conditioning, or find balance in your fitness journey, Dan’s insights will motivate you to stay the course.
00:00 - Building relationships through fitness: The fastest way to bond
07:50 - Founding The Yard: Dan’s leap from F45 to a global fitness brand
14:00 - Balancing cardio and strength: How to design a holistic fitness program
21:35 - The importance of strength training as we age
28:10 - Training for longevity: How consistency leads to long-term fitness success
34:20 - Recovery, mindfulness, and nutrition: The three pillars of wellness
42:00 - The future of fitness: Wearables, AI, and what’s next for The Yard
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In this episode of Chew On This, I sit down with Eliya to explore her inspiring journey from battling binge eating and restrictive diets to becoming a successful food content creator. Eliya shares her early struggles with toxic diet culture, how she overcame binge eating by embracing balance, and her passion for creating low-calorie, high-protein recipes. We dive deep into the challenges of emotional eating, the importance of therapy, and Eliya’s unique approach to food freedom. Tune in for valuable tips on overcoming restrictive eating, creating healthier versions of your favourite meals, and learning how to make nutrition a sustainable and enjoyable part of your life.
Timestamps: 00:00 - Have you experienced binge eating? Eliya’s early struggles
07:15 - The power of balance: Overcoming restriction and finding food freedom
14:30 - Recipe development: Turning passion into a career
21:45 - The impact of therapy on binge eating and anxiety
28:10 - Practical tips for making nutrition enjoyable and sustainable
35:30 - Must-have kitchen essentials for healthy cooking
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Learn more about Equ: https://joinequ.com | https://equfoods.com -
In this episode of Chew On This, I sit down with Peta to hear her inspiring story of battling an autoimmune disease and transforming her life through holistic health. Peta shares her journey from debilitating illness to discovering the power of nutrition, managing inflammation, and embracing a whole foods diet. We dive deep into the struggles of navigating an autoimmune condition, the overwhelming world of processed foods, and how simple lifestyle changes can make all the difference. Tune in for practical tips on reducing inflammation, managing flare-ups, and balancing busy lifestyles with a healthy diet. Whether you’re facing similar challenges or simply looking for ways to improve your health, this episode is packed with valuable insights.
00:00 - Peta’s Journey: Autoimmune Diagnosis and Frustration
07:15 - Transitioning to Holistic Care: Reducing Inflammation
14:30 - Processed Foods and Gluten-Free Challenges
21:45 - How Food Became Medicine: Peta’s 9-Month Healing Journey
28:10 - Practical Tips for Balancing Health and a Busy Life
35:30 - Parenting and Nutrition: Raising Kids with Healthy Habits
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In this episode of Chew On This, I sit down with dietitian Dr Kim Faulkner-Hogg to explore the ins and outs of coeliac disease, from its diagnosis to managing a gluten-free lifestyle. Dr Kim shares her deep expertise on the physical and mental impact of coeliac disease, the differences between coeliac and gluten intolerance, and the importance of staying educated. We dive into how social media often amplifies misconceptions and anxiety around gluten, as well as practical tips for dining out and maintaining a balanced gluten-free diet. Whether you're newly diagnosed or know someone with coeliac disease, this episode offers invaluable insights on living a healthier, more informed life.
00:00 - Coeliac Disease: A Balance of Mental and Physical Health
07:10 - Why Coeliac Disease Has Become More Common
14:15 - Key Symptoms and Diagnostic Challenges
20:20 - The Difference Between Coeliac and Gluten Intolerance
25:05 - The Impact of Gluten on the Gut and Why Strict Exclusion Matters
32:30 - How Social Media Can Mislead Those With Coeliac Disease
40:12 - Practical Tips for Living Gluten-Free and Managing Coeliac Disease
You can purchase our new protein powder via www.equfoods.com
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In this episode of Chew On This, I sit down with Greer to debunk common diet myths and tackle misinformation in the nutrition and wellness industry. We discuss the importance of carbs, why extreme juice cleanses aren't the answer, and how building sustainable habits can lead to long-term health. Greer shares her expert insights on why carbs are crucial for brain function and energy, while also explaining the dangers of restricting calories and skipping meals. If you’ve ever felt confused by diet trends on Instagram and TikTok, this episode will help you cut through the noise and build a healthier relationship with food.
00:00 - Why Detoxes Aren’t Necessary: How Our Body Naturally Detoxifies
07:10 - The Misconception That Carbs Are the Enemy
14:15 - Why Skipping Meals for Weight Loss Is a Bad Idea
20:20 - How Cutting Calories Too Much Can Backfire
25:05 - Why Juice Cleanses and Detoxes Are Unnecessary
32:30 - Navigating Misinformation in the Age of Social Media
40:12 - Building Sustainable Habits for Long-Term Health
You can purchase our new protein powder via www.equfoods.com
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Learn more about Equ: https://joinequ.com | https://equfoods.com -
In this episode of Chew On This, I sit down with Amy Castano, a fitness entrepreneur who has undergone a profound transformation—both physically and mentally. Amy opens up about her journey from finance to fitness, how she built a successful business with two gym locations, and her personal evolution through health and wellness. We dive deep into her weight training routine, how she overcame the fear of getting "bulky," and why cardio is no longer part of her fitness plan. Amy shares candid advice on balancing business with self-care, the power of discipline, and how she maintains her mental health. Whether you're an aspiring entrepreneur or someone on a health journey, Amy's story is packed with inspiration and actionable insights.
00:00 - Amy’s Transition from Finance to Fitness
07:10 - Why Weight Training Changed Amy's Approach to Fitness
14:15 - Navigating a Healthy Lifestyle as a Business Owner
20:20 - The Key Habits That Transformed Amy's Routine
25:05 - Overcoming the All-or-Nothing Mentality: Amy’s Approach to Discipline
32:30 - Maintaining Progress Post-Transformation: What Keeps Amy Going
40:12 - Amy’s Advice on Self-Care, Mental Health, and Intuition
46:55 - Final Tips for Living a Balanced, Healthy Life
You can purchase our new protein powder via www.equfoods.com
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In this episode of Chew On This, I sit down with Tim Abbott, who has embraced an alcohol-free lifestyle and completed the 75 Hard Challenge twice. Tim opens up about his powerful journey of personal transformation, detailing the challenges he faced when giving up alcohol and the long-term mental and physical benefits of sobriety. We discuss how quitting alcohol helped him build resilience, improve his mood, and form healthier habits. From the influence of peer pressure to navigating social settings while sober, Tim provides insightful advice for anyone looking to make a significant life change. Tune in as we explore the profound effects of a whole foods diet and setting achievable personal challenges.
00:00 - The Turning Point: Tim’s Life Before Sobriety
07:10 - Overcoming Peer Pressure and the Mental Struggles of Quitting Alcohol
14:15 - The Link Between Alcohol and Depression: Tim’s Personal Insights
20:20 - Why Whole Foods Changed Tim’s Life More Than Quitting Alcohol
25:05 - Managing Social Situations Without Drinking: Tim’s Tips
32:30 - How Tim’s Emotional and Physical Health Improved Post-Alcohol
40:12 - The Power of Personal Promises and Sticking to a Challenge
46:55 - Why Tim Would Recommend 75 Hard to Everyone
54:20 - The Biggest Lesson Tim Learned from Completing 75 Hard
You can purchase our new protein powder via www.equfoods.com
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In this episode of Chew On This, I sit down with Chloe McLeod, a leading dietitian and founder of Verde Nutrition Co, to explore the profound impact of anti-inflammatory eating on overall health. Chloe delves into the nuances of chronic inflammation, discussing how certain foods can either fuel or fight this silent condition. From the benefits of omega-3 fatty acids to the importance of consuming 30 different plants a week, Chloe provides practical strategies for improving gut health, managing inflammation, and enhancing cognitive function. We also tackle the challenges of maintaining a diverse diet amidst rising food costs, offering tips on meal planning and pantry organisation that are both cost-effective and health-focused.
00:00 - The Shocking Truth About Vegetable and Fruit Consumption in Australia
07:10 - Understanding Chronic Inflammation and Its Long-Term Effects
14:15 - Why Obesity is Considered an Inflammatory Condition
20:20 - The Role of Food in Reducing Inflammation
25:05 - How to Incorporate 30 Different Plants into Your Weekly Diet
32:30 - Anti-Inflammatory Superfoods: Omega-3s, Berries, and More
40:12 - Foods to Avoid for Reducing Inflammation
46:55 - Lifestyle Changes to Combat Inflammation
54:20 - Practical Steps to Start Your Anti-Inflammatory Journey Tomorrow
You can purchase our new protein powder via www.equfoods.com
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In this episode of Chew On This, I sit down with Chef Adam Rice, a seasoned kitchen coach and cookbook author with 25 years of experience in the culinary world. Adam shares his journey from fine dining to focusing on dietary restrictions, offering practical advice for managing various dietary needs without sacrificing flavor. We discuss the importance of meal prep, pantry organisation, and how to make smart food choices that cater to specific health requirements.
00:00 - The Importance of Reducing Diabetes Risk
07:06 - The Rise of Low Fodmap and IBS Diets
13:10 - Strategies for Managing Dietary Restrictions and Substituting Ingredients
19:05 - The Role of Meal Prep in Saving Time and Reducing Food Waste
24:20 - Tips for Organising Your Kitchen and Pantry Like a Pro
31:02 - Navigating Protein Sources on a Plant-Based Diet
40:00 - The Impact of Stress and Sleep on Nutrition and Weight Loss
49:35 - Final Thoughts and Practical Steps for Improving Your Diet Today
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In this episode of Chew On This, I’m joined by Steph Pase, who shares her incredible journey of transformation. From gaining 20 kilos in a year to discovering her ADHD diagnosis and navigating the complexities of motherhood and business, Steph’s story is one of resilience and growth. Tune in to hear how she found balance and purpose in her life, and the lessons she's learned along the way.
00:00 - Introduction to Steph's Journey
03:27 - From Partying to Weight Gain: A Year of Transformation
07:41 - Discovering ADHD and Its Impact on Life
12:58 - Overcoming Postnatal Depression and Starting a Blog
16:43 - Building a Brand: From a Garage to a Thriving Business
19:07 - Finding Balance: The Myth of "Having It All Together"
20:24 - Health Issues: The Connection Between Mental and Physical Well-being
21:51 - Steph's Philosophy on Food and Health
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In this episode of Chew On This, I sit down with Cass Dunn, a clinical and coaching psychologist and host of the Crappy to Happy podcast. Cass brings a unique perspective on how our relationship with food impacts our overall happiness. We explore the balance between food as nourishment and food as a source of joy, diving into the emotional and psychological aspects of eating. Cass shares invaluable insights on mindfulness, self-compassion, and how to break free from the toxic diet culture prevalent on social media.
00:00 - Introduction to Cass Dunn and Her Background
08:00 - The Impact of Social Media on Diet Culture
16:00 - Understanding a Healthy Relationship with Food
24:00 - Mindfulness and Meditation Practices for Self-Awareness
32:00 - The Role of Self-Compassion in Achieving Goals
40:00 - Practical Tips for Cultivating a Healthy Food Mindset
48:00 - How to Practice Mindful Eating During Emotional Moments
56:00 - Final Thoughts and Takeaways
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In this episode of Chew On This, I speak with health and lifestyle coaches Nat and Lisa, who specialise in women's health. They discuss how women can better understand and connect with their menstrual cycles, the impact of nutrition on hormonal balance, and effective stress management strategies. This episode is packed with practical advice for women looking to embrace their full potential in terms of health and confidence.00:00 - Understanding the Menstrual Cycle: Phases and Energy Levels
06:12 - Managing Energy Fluctuations Through Nutrition and Exercise
13:17 - The Impact of the Pill and Natural Alternatives
19:29 - Defining a Regular Period and Recognising Abnormal Symptoms
25:38 - Addressing Irregular Periods and Their Causes
29:00 - The Role of Nutrition in Hormonal Balance and PCOS Management
36:20 - Strategies for Managing Stress and Its Impact on Menstrual Health
40:47 - How to Start Tracking Your Menstrual Cycle
45:25 - Tips for Fostering a Positive Body Image and Self-Connection
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In this episode of Chew On This, I share a little life update, discussing topics such as relationship weight gain, dealing with hives, and embarking on a Europe Shred challenge.
I hope you enjoy!
00:00 - Introduction
03:27 - Navigating Relationship Weight Gain and Finding Motivation
07:41 - My Experience with Hives and Seeking Medical Help
12:58 - The Low Histamine Diet: Challenges and Discoveries
16:43 - Uncovering Gut Health Issues: Parasites and SIBO
19:07 - My Weight Loss Journey: Europe Shred Progress
20:24 - Balancing Nutrition and Exercise for Sustainable Results
21:51 - Final Thoughts and Motivation for Listeners
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In this episode of Chew On This, I am joined by Greer. We dive into the art of dining out while on a weight loss journey. This episode shares practical tips on how to enjoy your favourite meals without derailing your health goals.
00:00 - Introduction to Amal and Greer’s Dining Out Philosophy
03:27 - Making Mindful Choices: Grilled vs. Fried
07:41 - The Role of Pre-Planning in Achieving Your Goals
12:58 - How to Log and Track Restaurant Meals
16:43 - Avoiding the Guilt: Managing Occasional Blowouts
19:07 - High Protein, High Fiber Recipes for Dining Out Days
20:24 - The Importance of Moderation and Enjoyment
21:51 - Final Tips for a Balanced and Guilt-Free Dining Experience
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In this episode of Chew On This, I chat with Moodi Dennaoui known as the Diet Doctor, who brings a wealth of knowledge from his work with elite athletes, celebrities, and his extensive research in nutrition. Moodi shares his unconventional approach to dieting, emphasizing the importance of individualized nutrition plans, comprehensive blood tests, and gut health. We delve into popular food ideologies like paleo, intermittent fasting, and keto, discussing their pros and cons and why sustainability is key.
00:00 - Introduction to Moodi Dennaoui and His Background
08:00 - Understanding Food Ideologies: Paleo, Intermittent Fasting, and Keto
16:00 - The Importance of Individualized Nutrition Plans
24:00 - Gut Health and the Significance of Fermented Foods
32:00 - Dining Out Tips and Navigating Social Situations
40:00 - Prophetic Eating: Methodology and Benefits
48:00 - Hydration: Importance, Myths, and Best Practices
56:00 - Practical Tips for Improving Your Diet and Health
1:04:00 - Moodi's Daily Eating Philosophy and Routine
1:12:00 - Final Thoughts and Takeaways
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In this episode of Chew On This, I chat with Danny Kennedy, a fitness coach and serial podcaster, dedicated to helping people transform their health and mindset. Danny shares his personal evolution from underweight athlete to fitness expert, emphasizing the importance of tracking intake, mindful eating, and finding balance. We dive into practical advice on setting nutrition goals, overcoming food obsessions, and maintaining a healthy lifestyle without restrictive diets. If you're looking to enhance your nutrition awareness and achieve sustainable fitness goals, this episode is packed with valuable insights for you.
00:00 - Introduction to Danny Kennedy and His Fitness Journey
07:07 - The Importance of Awareness in Nutrition
13:10 - Practical Tips for Tracking Intake
19:07 - Overcoming Food Obsessions and Finding Balance
24:20 - The Role of Mindfulness and Stress Management
31:03 - Creating Sustainable Nutrition Goals
40:01 - The Benefits of Flexible Dieting
49:35 - Optimizing Performance with Balanced Nutrition
55:08 - Final Thoughts and Takeaways
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In this episode of Chew On This, I chat with Jessica Spendlove, a high-performance dietitian who works with athletes, executives, and business owners to discuss all things energy. Jessica shares her personal journey of overcoming burnout and low energy, emphasising the importance of nutrition, sleep, and hydration. The conversation dives into practical tips for starting your day right, managing the afternoon slump, and optimizing caffeine intake. If you're someone who struggles with burnout, or even just daily energy, this episode is full of practical tips for you.
00:00 - Introduction to Jessica Spendlove and the Importance of Energy
07:07 - Jessica's Personal Experience with Burnout and Low Energy
13:10 - Starting Your Day Right: Nutrition Tips
19:07 - The Afternoon Slump: Causes and Solutions
24:20 - The Role of Caffeine: Benefits and Drawbacks
31:03 - Hydration and Electrolytes: Essential Tips
40:01 - Pre- and Post-Workout Nutrition: Maximizing Performance
49:35 - Optimizing Sleep for Better Energy
55:08 - Final Thoughts and Practical Takeaways for Listeners
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You can purchase our new protein powder via www.equfoods.com
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In this episode of Chew On This, I sit down with Ella to discuss her personal journey through binge eating and finding balance in life. Ella opens up about her struggles with an unhealthy relationship with food, binge eating and drinking, and how she transformed her life through mindful eating and positive affirmations. We delve into her evolving food philosophy, the importance of self-acceptance, and practical strategies for overcoming unhealthy habits.
00:00 - Ella's Struggles with a Binge Eating Disorder
00:07:07 - The Turning Point: Recognising the Need for Change
00:13:10 - Embracing a Balanced Food Philosophy
00:19:07 - The Role of Social Media in Self-Comparison
00:24:20 - Finding a Support Network
00:31:03 - Strategies for Preventing Binge Eating Relapses
00:40:01 - The Power of Journaling and Setting Realistic Goals
00:49:35 - Ella's Tips for Self-Acceptance and Positive Affirmations
00:55:08 - Final Thoughts and Encouragement for Listeners
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In this episode of Chew On This, I sit down with Shannah Kennedy, an experienced life coach who has been transforming lives for over 20 years. Shannah shares her unique journey of becoming a life coach at a time when the profession was virtually unknown. She opens up about her own struggles with chronic fatigue syndrome, which led her to seek life coaching and ultimately inspired her to help others. Shannah discusses the importance of having a life plan that encompasses all aspects of one’s existence, from health and wealth to personal goals. We delve into the consequences of not setting goals and the critical need for a holistic approach to life planning.
00:00 - Meet Shannah: Her Journey to Life Coaching
00:06:00 - The Pivotal Moment: Chronic Fatigue Syndrome
00:12:00 - Discovering Life Coaching: Shannah’s Transformation
00:18:00 - Goal Setting: The Brain’s Need for a Map
00:24:00 - Health and Wellbeing: More Than Just Weight Loss
00:30:00 - Life Experiences: Planning for Joyful Moments
00:36:00 - Life First, Business Second: Flipping the Script
00:42:00 - Building the Person First: The Four Buckets of Health
00:48:00 - Setting Boundaries: Protecting the Asset
00:54:00 - Motivation and Discipline: Staying on Track
01:00:00 - Visual Stimulation: The Power of Vision Boards
01:06:00 - To-Do Lists: Setting Up for Daily Success
01:12:00 - Managing Distractions: Establishing Clear Boundaries
01:18:00 - Emotional Connection to Goals: Finding Your Why
01:24:00 - Revisiting Goals: Regular Check-Ins for Success
01:30:00 - Support Systems: The Importance of Coaches and Mentors
01:36:00 - Writing Goals Down: Keeping Them Visible
01:42:00 - Tips for Effective Goal Setting: Starting Tomorrow
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