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


Click me for show notes!

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

 Click me for show notes!

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



Click me for show notes!

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

Click me for show notes!

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

Click me for show notes!

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


Click me for show notes!

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

Click me for show notes!

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

 Click me for show notes!

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.

Click me for show notes!

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

Click me for show notes!

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

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



Click me for show notes!

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

Click me for show notes!

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


Click me for show notes!

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

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

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

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

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

Click me for show notes!

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

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

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

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! 

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 Stamps

00:00 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

Click me for show notes!