Beyond The Mirror

In today's episode I look at things we can do to minimise muscle loss when we are in a calorie deficit. I also talk about how we can tell if we are maintaining or gaining muscle during weight loss.

In today's episode I talk about the very common problem of being 'all or nothing' with diet and exercise. So many of us really struggle with this. We are either 'on a diet' or 'eating everything not nailed down' and we are either in the gym every day or doing nothing at all.

Today I have a fascinating chat with Dan Feldman, he is a registered dietician and a competitive power lifter. At one point Dan weighed a meagre 125lbs and still believed he needed to be leaner! His goal now is to help men with body image and to get fitter and stronger. You can find him on Instagram @powerlifterdietician

If you are looking for great protein and other supplement products to help you reach your goals, please visit www.iconnutrition.com and use code NSN for a 5% discount.

Many of us believe if we can just get into this or that physical shape, we will finally be happy. In today's episode, I talk about this chasing of a certain weight or physical goal and question whether it will, in fact, bring us the happiness we believe.

In today's episode, I look at the question of what time of day we should eat? Should we always have breakfast? Is there an optimal time of day to have our meals if we are trying to lose weight?

In today's episode, I discuss why this is really the wrong question. I look at some of the things we say to ourselves and at what is really holding us back from our goals.

Today I take a look at apple cider vinegar and the claims that it helps with weight loss.

I mention an article on examine.com and you can find it at the link below:
https://examine.com/supplements/acv/

For today's episode, I am delighted to welcome Dr. Gary Mendoza. Gary holds both British and American qualifications in personal training. While a PT he studied nutrition, graduating with a first in Applied Human Nutrition from the University of Wales. He moved into training trainers and developed a successful nutrition and weight management course. This course formed the basis of his doctoral research. In 2006 he was awarded a PhD in nutrition, specialising in a multi-dimensional treatment for overweight and obese males. A big part of this research looked at the psychology of change. 

Gary’s other area of expertise is sports nutrition. He was programme leader for sports nutrition and advanced sports nutrition at Massey University in New Zealand. He also lectures in nutrition for sport and exercise at Bath Spa and Cardiff Metropolitan Universities. Gary is passionate about raising the standard of nutrition education and behavior change understanding in the leisure industry.

You can find Gary on Instagram @drgarymendoza
www.sofcltd.com
www.stagesofchange.co.uk

This episode is sponsored by Icon Nutrition, please visit www.iconnutrition.com and use code NSN at the checkout for a 5% discount.

In today's episode I talk about what you need to do to build muscle mass, without also piling on loads of body fat. 

If you are looking to top up your protein supplies, please visit www.iconnutrition.com and use the code NSN at checkout for a discount.

In today's episode I give you 3 strategies to help you maintain your weight over the longer term. It is a sad fact that many of us manage to lose weight successfully and then put it all back on again. The tips in this episode are to help you move away from that cycle. I mention a blog in the episode, you will find it here;
https://www.nextstep-nutrition.com/how-to-lose-weight-for-good/

If you would like to apply for our 1 to 1 coaching service to help you reach your diet and exercise goals, please use this link;
https://forms.gle/jjqCmCXg8ceLY4bb8