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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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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