I was chatting about one of the trickiest goals in nutrition: trying to lose fat and build muscle at the same time, also known as recomposition.

Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act.

A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pull this off more easily. If you’ve been training for years, progress will be slower and harder to notice, which is why tracking multiple metrics (not just the scale) is so important.

I also talked about how key proper nutrition and strength training are if you’re chasing recomposition. You can’t outsmart the basics.

At the end of the day, I just encourage people to think carefully about whether aiming for both goals at once makes sense for them. It’s a slower process than focusing on fat loss or muscle gain alone, but if you’re patient and consistent, it can absolutely work.

Time Stamps:

00:00 The Holy Grail of Fitness Goals

05:25 The Importance of Training Age

10:32 Tracking Progress in Recomposition

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In this episode, I’m sharing my go-to strategies for making meal planning way less of a headache. 

I’ll walk you through how I stack habits together so planning feels automatic, how I use tech to make the process smoother, and why mapping out the whole week (yep, weekends too) is a game changer. 

I’ll also break down simple ways to save time with online shopping and keep your plan flexible without dropping the ball. 

These are the same things I use myself and with clients, and my goal is to give you a bunch of practical tips you can steal to make meal planning less stressful and way more doable.

Time Stamps:

00:00 Introduction to Weekly Planning

05:27 The Benefits of Online Grocery Shopping

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I get asked all the time about calorie counting apps. What’s the “best” one? Honestly, it’s not about which app is the most accurate. The best app is the one you’ll actually stick with.

I’ve played around with the big names like MyFitnessPal and Chronometer. They both have their pros and cons, different features and different vibes, but the key is making sure you’re cross-checking the data and not just blindly trusting it.

Then there are the newer AI-driven ones like Carbon and MacroFactor. They’re pretty cool because they’ll actually adjust your targets for you based on how you’re tracking, instead of you having to figure it all out yourself.

At the end of the day, my goal isn’t to push one app over another. It’s to help you find the one that fits you, your lifestyle, your preferences, your level of patience with tracking. Because the “right” app isn’t the fanciest or the most high-tech one. It’s the one you’ll actually use consistently.

Time Stamps:

00:00 Introduction to Calorie Counting Apps

05:18 Chronometer: A Detailed Look

10:26 Conclusion and Final Thoughts

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I’ve been noticing electrolyte supplements popping up everywhere lately, so I wanted to chat about them. There’s a lot of hype, but also a fair bit of misunderstanding. Most people don’t actually need electrolyte powders or fancy drinks, if you’ve got a balanced diet and you’re drinking enough fluids, you’re usually covered.

Where things can go wrong is when people overdo it, especially with sodium. That can actually cause more harm than good.

Now, I’m not saying electrolytes are useless. There are definitely times when they make sense, like if you’re doing long, sweaty workouts, spending hours in the heat, or you’ve got higher needs for medical reasons. But for the general population? You’re probably fine without them.

Bottom line: before you jump on the supplement bandwagon, take a step back and think about whether you really need it.

Time Stamps:

00:00 The Rise of Electrolyte Supplements

05:11 Potential Risks of Excessive Sodium Intake

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In this episode, I’m talking about how nutrition can support your recovery from musculoskeletal injuries. 

The two biggest things I focus on are making sure you’re eating enough calories and keeping your protein intake solid. From there, I take a step back and cover the bigger picture, like why fruits and veggies matter, when vitamin D is worth checking in on, and how creatine might (or might not) fit into the puzzle.

Most importantly, I’ll remind you that while nutrition helps, it’s only one piece of the puzzle. The real magic happens when you pair it with proper medical advice and a good rehab plan.

Time Stamps:

00:00 Introduction to Nutrition for Injuries

05:20 Supplementation and Final Thoughts

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In this episode, I’m talking about muscle loss what actually happens when you’re not training because of injury, travel, or being sick. 

A lot of people worry that they’ll lose all their progress in a matter of days, but it’s actually a slower process than you think. The key is to stay active in whatever way you can, even if it’s just small movements.

I also clear up some of the myths around protein and nutrition, because no, you don’t need to panic or overhaul your diet the second you stop lifting. The goal is to keep your body moving, fuel it properly, and not stress over short breaks. 

At the end of the day, it’s about having a practical plan to look after your muscle health until you’re back in your normal routine.

Time Stamps:

00:00 Understanding Muscle Loss

05:29 Nutrition and Muscle Maintenance

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In this episode, I’m diving into the link between your diet, your training, and your menstrual cycle. 

There’s a lot of blanket advice out there—“eat more carbs here,” “don’t lift heavy there”—but the truth is, what works for one person might be useless for another. 

Instead of following generic rules, I’ll walk you through how to actually figure out what your body needs. 

We’ll talk about tracking how you feel, noticing patterns, and then making small, intentional tweaks to your food and training so they work with your cycle—not against it.

Time Stamps:

00:00 Understanding the Menstrual Cycle and Nutrition

05:38 The Importance of Listening to Your Body

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In this chat, I’m talking about cortisol — you’ve probably heard it called the stress hormone — and what it actually does in your body. It’s not good or bad on its own. In fact, it plays an important role in helping you wake up, exercise, and respond to stress.

There’s a lot of misinformation out there about cortisol causing weight gain. The reality is, your nutrition, activity, sleep, and stress habits matter far more for your weight than your hormone levels. Cortisol might affect where you store fat, but it’s not the reason you gain it in the first place.

That’s why I encourage you to focus on eating well, managing stress, getting enough sleep, and looking after your overall health — instead of worrying about “fixing” your cortisol. Those basics will make the biggest difference.

Time Stamps:

00:00 Understanding Cortisol: The Stress Hormone

02:43 Cortisol and Body Fat: Myths and Realities

05:21 Focus on What Matters: Nutrition and Lifestyle Over Hormones

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In this episode, I sat down with Jenna to chat about something that doesn’t get talked about enough—what weight loss looks like when you’re dealing with ADHD or other mental health stuff.

We covered a lot: things like executive dysfunction, food aversions, meds that mess with your appetite—all the stuff that can make the usual “just meal prep and track your calories” advice completely unhelpful.

Jenna shared some really practical tips for meal planning when your brain isn’t exactly playing nice, and we talked about why setting realistic expectations is so important—especially if you’ve been hard on yourself for not doing it “perfectly.”

If you’ve ever felt like weight loss just isn’t made for brains like yours… this one’s for you. Because it is possible. You’re not broken. You just need a different approach—and we’ve got you.

Time Stamps:

00:00 Introduction to Neurodivergence and Weight Loss

02:54 Challenges of Weight Loss in Neurodivergence

05:32 Mental Health and Weight Loss Barriers

08:30 Strategies for Weight Loss with Neurodivergence

11:27 Realistic Expectations in Weight Loss

14:01 Practical Tips for Managing Weight Loss

16:47 Conclusion and Encouragement

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In this episode, I’m diving into one of the most frustrating parts of fat loss: thinking you’re in a deficit… but your body’s like, “lol, nah.”

We’ll unpack why weight loss isn’t linear, why maintenance isn’t a magic number (it’s a range), and how your body quietly adapts to small calorie drops without touching your fat stores.

If you’ve ever felt like you’re doing everything right but still not seeing results — this’ll help you understand why, and what to do next.

You’re not broken. You’re just playing by rules no one ever explained.

Time Stamps:
00:01  Why weight loss isn’t linear
00:56  Your body has a maintainable range, not a number
02:26  You lowered calories, but didn’t hit a real deficit
03:46  Your body adapts like a budget (and avoids fat loss)
04:51  When the Sprint Phase makes sense

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In this episode, I’m diving into aggressive dieting—yep, that thing you probably assume I hate. But here’s the twist: I don’t think it’s always bad. In fact, for the right person, it can actually be a smart move.

I break down some of the biggest myths around it—like the idea that more aggressive always means more hunger (it doesn’t), or that fast weight loss guarantees rebound weight gain (also not true).

I chat through what actually makes an aggressive phase work: a solid day on the plate, a decent relationship with food, and most importantly, an escape plan—because the real problem isn’t the diet itself, it’s what happens after.

And like always, timing and flexibility are key. If life’s a mess, it’s probably not the right time to tighten the reins. But if you’ve got the foundation in place? Going a little harder for a short window can work really well.

Time Stamps:

00:00 Introduction to Aggressive Dieting

04:55 Understanding Weight Loss Dynamics

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In this episode, I’m diving into a question I get all the time: “Is now a good time to try and lose weight?” And honestly, it’s such an important one to ask.

Just wanting to lose weight doesn’t automatically mean now’s the right time to do it. Life might be busy, chaotic, or just not set up in a way that makes fat loss realistic—or sustainable.

So I chat through some of the challenges that come with trying to lose weight, what kind of planning it actually takes, and why maintaining your current weight (on purpose!) can sometimes be the smarter play.

If you’re in a season of life where everything feels a bit hectic, you’re not failing by choosing to maintain. That’s a win—and it often sets you up for better results down the track when things settle down a bit.

Time Stamps:

00:00 Is Now the Right Time to Lose Weight?

05:31 The Importance of Timing in Weight Loss Goals

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In this episode, I dive into the topic of calorie tracking—something that gets a lot of love and a lot of hate in the nutrition space. 

I’m not here to say everyone needs to do it forever (spoiler: you definitely don’t), but I do think it can be a really useful tool at certain points in your nutrition journey.

I talk through when it actually makes sense to track calories, when it might not, and how to approach it in a way that’s helpful—not obsessive. 

I also cover some of the most common mistakes I see people make, like underestimating portion sizes or getting too caught up in the numbers, and I share a few tools that can make tracking easier and less time-consuming.

Time Stamps:

00:00 Introduction to Calorie Tracking

05:28 Tracking Everything: The Key to Success

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In this episode, I ran through some of my go-to travel tips—mostly around how to enjoy food while you’re away without blowing up all your progress.

Because yes, you can absolutely eat incredible food on holidays and still feel good when you get home. It’s just about staying aware, making a few smart-ish choices, and moving your body when it makes sense.

I also dug into the mindset side of things—how to avoid that all-or-nothing spiral and actually enjoy your trip without feeling like you need to undo it all when you're back.

Time Stamps:

00:00 Introduction to Travel Tips

01:31 Mindful Eating While Traveling

03:14 Nutrition Strategies for Travelers

05:49 Maintaining Activity Levels on Holiday

07:11 Managing Weight After Travel

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In this episode, I dive into what actually happens to your gut when you take antibiotics—and how to help it recover without overcomplicating things.

Antibiotics are incredibly useful when needed, but they don’t just target the harmful bacteria. They also knock out a lot of the good stuff that keeps your gut healthy. So, if you’ve recently finished a course (or have one coming up), this episode is all about how to support your gut in a realistic, food-first way.

I break down what happens to your gut bacteria, what kinds of foods can help you rebuild that microbial diversity, and where fermented foods like yoghurt and kefir actually fit in. I also talk through how to gently reintroduce foods that might feel a bit off straight after antibiotics, without stressing your system—or yourself.

It’s a practical, no-nonsense guide to getting your gut back on track.

Time Stamps:

00:00 Understanding Antibiotics and Gut Health

02:23 Dietary Strategies for Gut Recovery

05:19 Incorporating Probiotics and Fermented Foods

07:28 Long-term Gut Health Maintenance

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In this episode, I catch up with Jenna to chat through the CrossFit nutrition course—and let’s just say, we’ve got thoughts.

We talk about how the course leans hard into body composition and aesthetics, and how that doesn’t always reflect what everyday athletes actually need. Jenna shares her experience from the Torian Pro, and we dig into why nutrition for performance is so different from just eating to look a certain way.

We also bust a few common myths—like carbs being the enemy, or insulin being something to fear—and talk about the pressure to stay lean in the CrossFit space, even when it’s not always healthy or realistic.

If you’ve ever felt confused by the mixed messages around food, macros, or what you “should” look like as someone who trains, this one’s for you.

Time Stamps:
00:00 Introduction to CrossFit Nutrition Course

02:57 Insights from Torian Pro and Athlete Nutrition

05:59 The Good, the Bad, and the Ugly of CrossFit Nutrition

09:02 The Sickness to Fitness Continuum

11:49 Genetics vs. Nutrition: The Bigger Picture

14:57 Authors and Credibility of the Nutrition Course

18:10 Understanding Insulin and Its Role

21:03 The Misconception of Carbohydrates

23:58 Body Composition and Health Markers

27:00 The Pressure of Body Fat Percentages

30:09 The Dangers of Low Energy Availability

32:53 Conclusion: Rethinking CrossFit Nutrition

35:07 Cherry Picking in Research

36:01 The Importance of Body Composition

36:31 Eating for Wellness

38:46 Understanding Macronutrients

40:13 The Role of Vegetables and Fats

42:40 Debunking Myths about Oils

44:40 Navigating Carbohydrates and Sugar

46:47 The Challenge of Meal Planning

50:58 The Quantity of Food and Performance

55:01 Setting Realistic Dietary Goals

01:01:16 The Role of Supplements and Mental Health

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In this chat, I’m talking about eating windows — and no, not literally eating windows (although I do make that dad joke). I mean the timeframe between when you start eating and when you stop each day. Turns out, that simple window can have a pretty big impact on your appetite, energy, and even fat loss.

I walk through how shifting your meal times — like starting breakfast later or wrapping up dinner earlier — can help you eat less without feeling restricted. I also unpack the whole intermittent fasting thing: what it is, how it works, and why it’s not some miracle fix, but can definitely be helpful if it suits your life.

The big takeaway? There’s no one-size-fits-all approach. It’s about playing around with timing and finding what feels doable and actually helps. Hope it gives you a few ideas to test out!

Time Stamps:

00:00 Understanding Eating Windows

02:50 The Impact of Eating Windows on Weight Loss

06:10 Intermittent Fasting Explained

08:57 Practical Tips for Adjusting Eating Windows

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In this episode, I’m talking all about dinner boxes—like HelloFresh, Dinnerly, those kinds of things. 

If you’ve ever wondered whether they’re actually good for you or how to make them work better for your goals, this one’s for you.

I cover the basics—what I like, what I don’t love so much—and a few simple tweaks you can make to level them up. 

Stuff like checking the nutrition info (don’t worry, it’s quick), going easy on the oil, and swapping out high-calorie sauces if you want to keep things a bit lighter.

Nothing extreme, no calorie counting spreadsheets—just some easy, practical tips to help you feel good about what you’re eating without overthinking it.

Time Stamps:
00:00 Introduction and Overview of Dinner Boxes

01:24 Understanding Nutrition Information

02:53 Enhancing Meals with Vegetables

04:40 Managing Oil and Caloric Intake

05:37 Swapping Condiments for Healthier Options

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In this chat, I talk about smart devices—things like fitness trackers, Fitbits, Garmins, and my personal fave, the Apple Watch—and how they measure calorie burn and energy expenditure. 

Spoiler: they’re not super accurate when it comes to calorie tracking.

I break down why that is, and more importantly, how you can still use the data in a helpful way without getting too caught up in the exact numbers. 

It’s all about understanding the limits of the tech while still making the most of what it can do for your health and fitness goals.

Time Stamps:
00:00 Introduction to Smart Devices and Fitness Trackers
02:23 The Inaccuracy of Calorie Tracking
05:11 Using Smart Devices Effectively

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I get asked about this all the time—does creatine cause hair loss? So I thought I’d clear the air.

There’s one study people always point to where they saw an increase in DHT levels (a hormone linked to hair loss) in guys taking creatine. But here’s the thing—just because something is statistically significant doesn’t mean it actually makes a difference in the real world. That’s a super important distinction.

Also, a lot of the fear around this comes from seeing bodybuilders who take creatine and also happen to lose their hair. But they’re often using a lot of other stuff too, which muddies the waters completely.

Bottom line? There’s no solid evidence that creatine causes hair loss. I wouldn’t avoid it just because of that one shaky link.

Time Stamps:

00:00 Introduction to Creatine and Hair Loss

02:50 Understanding DHT and Its Implications

05:46 Statistical vs Clinical Significance in Research

08:12 Debunking Myths: Creatine and Bodybuilders' Hair Loss

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In this episode, I’m diving into the world of pre-workout supplements—because let’s be honest, it’s a jungle out there. I break down what’s actually in them (caffeine, creatine, beta-alanine), what those ingredients really do, and how much you actually need. 

I also chat through who might benefit from a pre-workout, and who probably doesn’t need to spend the money. 

Spoiler alert: it’s not essential for everyone. 

And like always, I remind you that no supplement can outdo solid nutrition. Pre-workouts can be helpful, sure—but they’re not magic. 

So if you’re gonna use them, use them smart.

Time Stamps:

00:00 Introduction to Pre-Workout Supplements

01:21 Understanding Ingredients and Their Importance

08:30 Choosing the Right Pre-Workout for You

12:48 Final Thoughts on Pre-Workout Supplements

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In this episode, I chat about the difference between getting enough protein and getting the right amount for you. 

I break down why those standard government guidelines around protein might keep you out of deficiency, sure—but they’re not necessarily helping you feel your best, especially if your goals include things like holding onto muscle, managing your appetite, or just having more energy day-to-day.

I also touch on how your ideal protein intake depends on your body and your goals—it’s definitely not a one-size-fits-all thing.

And while I’m all for people getting enough protein, I also think we need to chill out a bit with the obsession over it. 

Not every snack needs to be packed with protein powder. 

So in short: more protein might help, but it’s all about balance.

Time Stamps:

00:00 Understanding Protein Intake: Adequate vs. Optimal

02:53 The Importance of Protein for Health and Performance

06:13 Navigating Protein Recommendations and Misconceptions

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In this conversation, I dive into the whole fake meat thing—what’s actually in them, how they stack up nutritionally, and why some of the hype (both good and bad) doesn’t always hold up. 

A lot of people assume fake meats are automatically healthier than the real deal, but it’s not that simple. 

I talk through the differences between products, what to look out for on the label, and some of the sneaky stuff no one really talks about.

Time Stamps

00:00 Introduction to Fake Meats

02:57 Nutritional Value of Fake Meats

05:48 Health Implications of Processed Foods

08:16 Conclusion and Final Thoughts

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In this chat, I talk about how food waste can actually mess with your weight loss goals. 

You know those times you finish your kids’ meals or eat the scraps left on the table? Yeah, that stuff adds up and can totally slow down your progress. 

I get it—it feels wasteful to throw food out. But here’s the thing: eating extra calories your body doesn’t need is just as wasteful, if not more.

Time Stamps
00:00 Understanding Food Wastage and Weight Loss

06:12 Reframing Food Wastage Mindset

09:00 Practical Tips to Reduce Food Wastage

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In this episode, I talk about a different way to approach weight loss—by breaking it up into manageable phases. 

I explain why having clear targets and deadlines can actually boost motivation and help you stay on track. 

And instead of pushing non-stop, I’m a big fan of taking breaks and practicing maintenance along the way. 

Time Stamps:

00:00 Rethinking Weight Loss Goals

02:53 The Importance of Defined Targets

06:08 Breaking Up the Weight Loss Journey

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