Kat’s back!

After her first episode covering nutrition for menopause at a higher level, we’ve dived in deeper to some more specific topics like fat loss, lean body mass, metabolic changes, supplements and HRT!

If you enjoyed the first episode but left with some questions, this answer has you covered.

Time Stamps
00:00 Introduction and Recap of Previous Episode
02:49 Body Fat Accumulation and Patterns in Menopause
07:37 Practical Changes for Managing Body Composition
14:11 Diets and Supplements for Menopause
20:29 Understanding Hormone Replacement Therapy (HRT)
22:32 Key Takeaways for Managing Menopause

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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

The Dirty Dozen is a list of the most “heavily pesticided produce” developed by the Environmental Working Group.

Sounds pretty legit right?

Wrong. Listen in, and find out why this list is best avoided (but you can totally watch the WW2 movie of the same name)

Click here for show notes!

Time Stamps
00:00 Introduction to the 'Dirty Dozen' List
01:29 The Issue with the 'Dirty Dozen' List
06:17 Understanding Acceptable Daily Intake Levels
07:46 Don't Rely on the 'Dirty Dozen' List for Purchasing Decisions

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

The carnivore diet has blown up over the past few years, so it’s time we separate the fact from the hype.

Is it really dangerous? Or is it a new, exciting way to improve your diet and reduce your risk of disease?

Give me 15 minutes and I’ll tell you (and your insecure friend) what you need to know!


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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

You might've heard in some contexts, nitrates can be really good for you.

And then in other contexts, you’ve heard that nitrates are bad for you.

The reality is both of those things are true. Listen to this episode if you want to know the difference!

Time Stamps
00:00 Introduction to Dietary Nitrates
02:26 The Benefits of Nitric Oxide
03:49 Nitrates and Exercise Performance
06:43 The Formation of Nitrosamines and Cancer Risk
07:00 The Impact of Mouthwash on Nitric Oxide Levels
08:20 Conclusion and Call to Action

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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

Food and inflammation is a hot (get it) topic at the moment.

Like all hot topics, it’s encouraged a lot of silly people to say a lot of silly things.

But not me! I’m almost never silly. Listen to this podcast to get the information and nuance you deserve, so you can actually make some positive changes to your health without the fearmongering.

Time Stamps
00:00 Introduction to Diet and Inflammation
03:45 Factors in the Diet that Promote Inflammation
06:42 The Dietary Inflammation Index
09:04 The Role of Excess Calories in Inflammation
14:00 Examples of Anti-Inflammatory Dietary Patterns

 Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

It’s a myth that needs its own podcast. 

We are busting one final gym myth - is fasted training better for fat loss? You might be surprised!

Time Stamps
00:00 Introduction and Overview
04:29 The Role of Glycogen in Fasting
08:10 Fat Oxidation vs. Fat Loss
13:28 The Impact of Fasted Training on Body Composition
27:15 Determining the Need for Pre-Workout Meals Based on Exercise Intensity
31:36 Conclusion and Next Steps

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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

If you’ve ever had a weight loss goal, I suspect you’ve tried to eat a bit less, for a long block of time. Either an arbitrary block of time like 8 or 12 weeks, or just until you “hit your goal”. 

Whilst there’s nothing overly wrong with this, it’s certainly not the only way. In fact, how you structure your calorie deficit across the days, weeks and months of your fat loss phase can significantly impact your likelihood of success. 

Have a listen to discover some other ways you can try, which might be just what you’ve been missing!

Time Stamps

00:00 Exploring Flexible Approaches to Calorie Deficits
02:23 The Benefits of Diet Breaks and Maintenance Weeks
05:40 Finding the Right Structure for Fat Loss

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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

Constipation is not a fun time, and although there are lots of broad and important strategies that can help manage it, sometimes you just need that final thing to push it over the edge. 

Enter kiwifruit. 

It’s got a few tricks up its sleeve that just might help you get relief!

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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

There is a lot of chatter on social media about nutrition and its impact on mood disorders such as anxiety and depression. 

Some of the chatter is great. Some of the chatter is rubbish. 

Luckily, we’ve got Jenna here today to tell us exactly what impact diet and nutrition can have on these disorders, and also what happens when these claims go too far..

Time Stamps

00:00 Introduction and Why Mental Health is Important

08:29 The Mediterranean Diet and Gut-Brain Axis

13:08 The SMILES Trial and the Role of Diet in Depression

28:00 The Importance of a Personalized Approach and Seeking Professional Help

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PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

I get lots of protein questions, which is good because it’s important.

But if you listen to this episode, you probably won’t have any more questions. You’ll know how much you need, how to space it out, and where to find it.

Huzzah!

Click me for show notes! 

Time Stamps

00:00 Introduction to Protein and its Importance

05:14 Determining Protein Targets Based on Body Composition

15:10 Debunking Myths: Protein Absorption and Kidney Health

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.