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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In this chat, I’m diving into the messy, often confusing world of hunger—especially when you’re trying to lose weight. 

I talk about how hunger is totally normal during a diet and why it’s so important to actually understand it, not just try to ignore or fight it. 

I share some down-to-earth strategies to manage hunger, from tweaking meal timing and what’s on your plate, to looking at how things like poor sleep or your menstrual cycle can mess with your hunger levels.

Time Stamps

00:00 Understanding Hunger in Weight Loss

02:54 Strategies to Manage Hunger

05:46 The Importance of Meal Timing and Composition

09:00 Navigating Hunger During Sleep Deprivation and Menstrual Cycles

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In this chat, I break down some of the weight loss challenges that come with the menstrual cycle—stuff that often gets overlooked. 

I talk about how hormones can affect everything from hunger to energy levels and why it’s so important to understand your own patterns. 

I also share practical tips on how to adjust your nutrition, exercise, and mindset to keep making progress, even when your body feels like it’s working against you.

Time Stamps

00:00 Understanding the Weight Loss Journey

04:21 Navigating the Menstrual Cycle

10:03 Managing Symptoms and Strategies

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So in this chat, I’m talking about parasite cleanses and some of the big misconceptions around them. 

They sound tempting because they claim to fix all these vague symptoms, but the reality is that actual parasite infections are pretty rare in developed countries. 

I wouldn’t recommend self-diagnosing—if you’re worried, it’s always best to see a doctor and get proper testing. 

We also get into the importance of overall diet quality and why anecdotal stories about cleanses can be super misleading.

Time Stamps

00:00 Introduction to Parasite Cleansers

02:55 Understanding Symptoms and Misconceptions

05:46 The Reality of Parasite Infestation and Testing

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In this chat, I talk about preservatives in food and why it’s not worth stressing over every little ingredient. 

Instead of getting caught up in avoiding certain foods, I focus on the bigger picture—eating mostly whole, minimally processed foods without overcomplicating things. 

I also share my thoughts on those food-rating apps that make quick judgments based on preservatives (spoiler: they’re not super helpful). 

The main takeaway? It’s better to focus on overall eating habits and setting positive goals rather than just cutting things out.

Time Stamps

00:00 Understanding Preservatives: A Broad Overview

02:49 The Importance of Whole Foods in Your Diet

06:14 Critique of Apps and Tools for Food Choices

09:06 Shifting Perspectives on Food and Nutrition

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In this episode, I set the record straight on oats and tackle some of the biggest misconceptions out there. 

People often question whether oats spike blood sugar, lack protein, or contain too much phytic acid—but I break down the science to show why oats are actually a great addition to a healthy diet. 

From improving cholesterol to helping with blood sugar control, they’ve got some solid benefits. 

Time Stamps

00:00 Defending Oats: A Nutritional Perspective

02:51 Debunking Myths: Blood Sugar and Protein Content

05:47 Phytic Acid and Mineral Absorption

09:04 The Science Behind Oats: Health Benefits and Studies

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In this episode, Jenna and I break down the connection between healthy eating and weight loss. We chat about what a healthy diet really means, why a calorie deficit is key for shedding pounds, and the tricky balance between eating well and managing calories. 

Jenna points out that just because something is “healthy” doesn’t mean it’ll help you lose weight if you’re not keeping an eye on portions. We also touch on the calorie density of the Mediterranean diet and the trade-offs between fueling your body and hitting weight loss goals. 

Time Stamps

00:00 Introduction to Healthy Eating and Weight Loss

03:07 Defining Healthy Eating

06:05 The Role of Caloric Deficit in Weight Loss

09:02 Balancing Diet Quality and Caloric Intake

12:05 Mediterranean Diet and Weight Loss Challenges

14:51 Compromises Between Performance and Weight Loss Goals

17:59 Finding the Sweet Spot in Nutrition Goals

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Ever wondered if you're actually "addicted" to sugar? In this episode, I unpack the sugar addiction myth and get real about why those cravings hit so hard. We'll chat about the science (or lack of it), how to rethink your relationship with food, and some no-nonsense tips to help you enjoy sugar without the guilt. 

Time stamps

00:00 Understanding Sugar Addiction

02:53 The Reality of Sugar Cravings

06:09 Practical Strategies for Moderation

08:56 Empowerment Through Permission

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In this episode, I explore the connection between exercise and weight loss. We talk about common misconceptions, the role of nutrition, and why exercise might not be the game-changer people expect when it comes to losing weight. It’s all about shifting perspectives and finding a healthier approach.

Timestamps

00:00 The Importance of Exercise for Health

02:17 Linking Exercise and Weight Loss: A Misconception

03:42 Overestimating Calories Burned During Exercise

07:29 Separating Exercise from Weight Loss Goals

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Ever wondered if reverse dieting is the secret to keeping weight off after a diet? In this episode, I break it all down. We’ll chat about what reverse dieting actually is, why it’s not always necessary, and a simpler, more effective approach to reintroducing food after dieting. If you’re confused about metabolic adaptation or maintenance calories, this one’s for you. Let’s dive in!

Time stamps

00:00 Understanding Reverse Dieting

02:54 Metabolic Adaptation Explained

05:46 The Case Against Reverse Dieting

09:06 Psychological Considerations in Dieting


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In this episode, I discuss the idea of focusing less on perfecting the "good" days and more on making small improvements when things aren’t going as planned. I also touch on an often-overlooked area that can have a surprising impact on your health and goals. Tune in for practical tips you can start using right away!

Time stamps

00:00 Making Bad Days Better

04:48 The Power of Weekend Nutrition

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In this episode I dive into New Year’s resolutions and how to make them actually work. It’s all about setting realistic, specific goals and using something called implementation intentions to boost your chances of success. I talk about striking the right balance—your goals should challenge you, but they’ve got to be doable. 

Timestamps

00:00 New Year, New Goals: Embracing Resolutions

02:58 The Science of Goal Setting: Finding the Sweet Spot

05:50 Implementation Intentions: The Key to Success



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In this episode I dive into the fascinating world of fermented foods and their benefits—especially for gut health. I chat about different types, like veggies, dairy, and drinks, and why probiotics and prebiotics are key players in keeping your gut happy. There’s also some great insight on picking the right fermented foods and why refrigeration matters.

Timestamps 

00:00 Introduction to Fermented Foods

02:55 Understanding Probiotics and Prebiotics

04:45 Ranking Fermented Foods for Gut Health

07:07 Key Considerations for Buying Fermented Foods

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In this episode, I tackle the butter vs. margarine debate and why the answer isn’t as simple as it used to be. We’ll explore what’s changed, what really matters for your health, and why your choice might depend on more than just taste. Curious? Tune in to find out!

Time stamps

00:00 Butter vs. Margarine: The Age-Old Debate

02:50 Understanding Saturated Fats and Health Risks

06:08 The Evolution of Margarine and Trans Fats

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In this episode of the Bite Me Nutrition podcast, I dig into the low-fat vs. full-fat dairy debate and unpack some of the myths and misconceptions around it. From the nuances of dairy as a food group to how it fits into your health goals, this chat will help you make more informed choices.

Timestamps

00:00 Introduction to Dairy Debate

06:12 Saturated Fat and Health Risks

11:00 Debunking Myths about Low Fat Dairy


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In this episode, I catch up with Jenna Stein, one of the dietitians at Bite Me Nutrition, to talk about the challenges of staying on track with nutrition during the festive season. We cover common struggles like disrupted routines and emotional stress and how they can affect your goals. The episode wraps up with practical tips to help you enjoy the holidays while keeping things balanced.

Time stamps

00:00 Introduction to Holiday Nutrition Challenges

02:55 Understanding Triggers During the Festive Season

06:03 Strategies for Maintaining Routine

09:01 Incorporating Holiday Foods Mindfully

12:11 Mindfulness and Intentional Eating

14:58 Embracing Flexibility and Enjoyment

18:06 Conclusion and Key Takeaways

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In today’s episode, I chat about the big question: is protein powder safe while breastfeeding? It’s not a simple yes or no, but there are some key things to consider that might surprise you. I talk about what to look for on labels, potential risks you might not have thought about, and why some protein powders could be a better choice than others. If you’ve been wondering whether you need it or how to make the best decision for you and your baby, this one’s for you. Tune in to get the full scoop

Timestamps

00:00 Introduction to Breastfeeding and Protein Powder

02:22 Understanding Protein Powder Safety

05:07 Best Practices for Using Protein Powder

06:34 Conclusion and Final Thoughts

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In this episode of the Bite Me Nutrition podcast, I dive into why hydration matters, busting common myths and sharing practical tips to keep your fluid levels in check. I break down how hydration needs can differ from person to person and suggest easy ways to stay on top of it.

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Timestamps

00:00 Introduction to Hydration

05:48 Practical Tips for Staying Hydrated

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.

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Timestamps

00:00 Introduction to Protein Water

02:53 Types of Protein Water

06:12 Recommendations for Protein Water

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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