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

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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​. 

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!

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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​. 

I’m so sick of talking about these I made AI write this:

In this episode, Jono discusses seed oils and addresses the claims made about their health effects. He explains what seed oils are, where they come from, and the major claims against them. Jono debunks the idea that seed oils are unhealthy due to their production process, highlighting that the evidence does not support this claim. He also examines the link between seed oil consumption and inflammation, concluding that the evidence does not show a significant impact on inflammation in humans. Additionally, Jono addresses the claim that seed oils are responsible for obesity, emphasizing that it is the overall energy intake and food environment that contribute to obesity, not just seed oils.

Hey, that’s actually not too bad! Please enjoy and 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​. 

Navigating hormonal changes during perimenopause and menopause is a natural part of a woman's life, however it is unfortunately a topic that either seems to be 1. Ignored or 2. Riddled with misinformation

So I sat down with Kat to cut through all that BS and figure out what’s actually important, and what’s not

Click me for show notes!

Time Stamps

00:00 Introduction and Background
03:00 Understanding Perimenopause
05:05 Nutrition for Bone Health
07:33 Nutrition for Heart Health
09:12 No One-Size-Fits-All Diet
12:23 Body Composition Changes
14:43 Maintaining Muscle Mass
16:28 Supplements for Menopause
21:32 Conclusion

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 may have heard of fibre, but have you heard of resistant starch?

It’s an extra nifty fibre that your gut bugs actually love, with some surprising sources that may just be hiding right under your nose.

Have a listen for some very, very easy ways to improve your gut health!

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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​.