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

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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!

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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

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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!

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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!

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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!

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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!

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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

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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!)

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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. 

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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!

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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. 

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I very, very, very regularly get asked what the difference between a dietitian and a nutritionist is. 

And as a dietitian… I don’t exactly know! So I chatted to Alex Thomas from Sports Nutrition Australia, because he’s smart, and he does.

Have a listen to find out exactly what the difference is, and who might be the best fit for you.

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The world of food and mental health is a messy one. 

On one side, we have lots of evidence suggesting that food does have an impact on mental health. On the other side we have people suggesting that avoiding sugar will cure your depression. Oh boy. 

Enter Dr. Nicole Lippman-Barile. She’s a clinical psychologist who’ll help you cut through the noise and figure out what the relationship between diet and mental health ACTUALLY is. 

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Whether you’re struggling with your body image or you’re completely unfamiliar with the term, Dr Emilia Thompson is here to unpack everything you need to know.

We chat about whether a positive body image is attainable for everyone, some very practical tools to help you improve your body image, and how body image and dieting are interrelated. 

We also chat about a lot of other helpful things, but you’re just going to have to listen to find those out. 

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There has recently been a huge amount of buzz about the World Health
Organisations updates on aspartame, a non-nutritive or “artificial” sweetener.

Some of the headlines have been… interesting.

If you want to know what’s ACTUALLY going on, have a listen to this where I’ll quickly unpack what’s actually going on, and let you know what to worry about.

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Acute weight cuts (not to be confused with fat loss) are pretty fascinating.

If done correctly, they can give an athlete a significant advantage. If done poorly, they can waste months of hard preparation by destroying your performance on competition day and, in some extreme cases, kill you.

So make sure you do what STATE DEADLIFT RECORD HOLDER and accredited practising dietitian Aidan Muir says.

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While everyone’s out looking for the next golden bullet supplement, regular movement is standing in the corner trying to get your attention.

It’s one of the most potent things you can do to improve your health and wellbeing, but it’s not always the easiest thing to implement. Work, weather, kids or the couch all seem to do a damn good job of getting in the way.

BUT NO MORE. Listen to this, pick your favourite strategy or two, and you’ll get some regular movement back in your week in no time at all.

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You might know Jess Coughlan from her Crossfit successes, but things are looking a little different lately.

Join us as we chat about Jess’ progression from Crossfit to bodybuilding, how her training and nutrition had to adapt to this very different sport, and why there has been an increase in dog posts on her Instagram…

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If you’ve spent more than 2 minutes on any social media app, you’ve probably scrolled through a lot of health and nutrition “information”.

You may have also noticed that this “information” can be quite confusing and contradictory. That’s because a lot of it is complete garbage. But how do you sort the good stuff from the garbage?

Enter: Dr. Jess Stokes-Parish. Her CRABS framework will show you how to critically assess a confusing piece of information and help you figure out what’s worth listening to, and what’s not. 

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