Today I answer a couple of listener questions. Should I be taking Creatine and how to adjust calories midweek to account for a higher consumption on the weekend. I talk about how to plan this out and why eating lower 6 day, but higher 1 day isn’t considered deficit (6 days) to surplus (1 day). I also quickly touch on my difficulty with setting boundaries around my work/phone use. I hope you enjoy today’s podcast! Please remember to leave me a review 🙏🏻 and dm me any questions you may like me to cover @_bectohealth or www.bectohealth.com **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

Starting at a gym can be extremely scary and intimidating for newcomers. It really doesn’t have to be! Gyms are places where we can actively work on our goals. Find a gym that feels good to you and follow some of my tips on getting started. I hope this helps 🫶 **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

You need to eat approximately 7000 calories over maintenance to gain one kilogram of body fat. Even if you do gain that, if you know the HOW to regain control and get rid of it, you’ve won. How you decide to approach your holidays and vacations is up to you and is completely unique to you. All I can say- is whatever approach you take, make sure you do what you have to do to ENJOY IT and make the most of these life moments. ❤️ **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

I just want to remind you all that it’s so important to be aware of our inner critic and why it’s important to actively work on trying to silence it. 🤫 Having a negative little person living in your head can be quite consuming and unproductive. It can be particularly noisy during a calorie deficit. It can take some work to silence it, but it’s worth it. **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

Today I discuss what exactly is meant by ‘reverse dieting’, how you can do it and why it can be hard mentally. I talk to you about why it’s important to get out of fat loss, and all the benefits of living in the bliss that is maintenance. However, I remind you that maintenance can quickly turn to surplus if you don’t address all the old habits and lifestyle choices that may have lead to weight gain in the first place. This can get you back to where you begun and can perpetuate the yo-yo cycle. It is critical to address long term, sustainable habits and create a lifestyle that will set you up for the future whilst in the fat loss! I briefly touch on protein intake in vacation and a quick case study. I hope you enjoy todays episode and please remember to leave me a 5 star review if you do! Appreciate you guys ❤️ **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

Today I discuss my journey with alcohol and how I feel after 3 months without a drop. It’s been an interesting adjustment for me after having alcohol in my life since I was 16 in some capacity. It’s always had a heavy presence in my life. I hope you enjoy today’s podcast! Thankyou for listening ❤️

Today I discuss a lady that has a new found love for running at age 44. She wants to complete a marathon by age 50. She also wants to lose another 7kg after being told by her doctor to lose 5cm from her waist. After recently losing a significant amount of weight, she’s been feeling hungry and tired, still in a deficit yet seeing no shift on the scale. She encountered a fracture whilst running in December and had low iron and vitamin D last year. So where to from here? What’s the plan? I give her my input and also tell a cautionary tale to all women around this age bracket- surrounding the importance of bone health. **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice.

**disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

In today’s episode I speak briefly about some techniques to calculate calories for fat loss and maintenance. Please feel free to dm me on Instagram @_bectohealth for any help with this! As always- Thankyou for listening ❤️ **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

I address a question in the vain of “I’m going on vacation in 7 weeks and need to lose xx lbs super quick. Any tips??” Whilst I have empathy for people that feel this level of desperation, the advice they receive is often perpetuating the issue. What are the differences between those that are successful in keeping fat off long term and those that aren’t? Finally, emotional eating- why we do it and tips on how to try and manage it. **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice