Bite Me Nutrition

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


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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!

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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!

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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

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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.

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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