CFK Nutrition Podcast

13 weeks until Christmas and 13 things I would do if I wanted to lose 7kg/15lb. Sign up for the 8 weeks challenge starting September 28.

https://www.healthlyai.com/challenges

You want a hotty body...

But you eat scraps Monday-Thursday then turn into a bin chicken (Australian version of a trash panda).

You think you need a meal plan.

However, you never stick to it.

We need to plan an intervention...

One that starts further up the chain.

Your eating habits are just the downstream of your thinking habits.

Here's how chunky think vs how lean people think.

Anyone with a history of yo-yo dieting and binge eating will immediately benefit from listening to this masterclass.

Sign up for the challenge:

⁠https://www.healthlyai.com/challenges

Starting in a place of "I never want to track again" and ending up the lightest she had been in 3 years after having her baby.

This is Rebekka and she worked with me for 10 weeks using Healthly to track.

She didn't weigh obsesively, she ate out and travelled a lot for work and she maintained the weight loss when she did a massive overseas trip at the end of her weight loss phase!

Start your Healthly trial in the app store now!!

Challenge starts Monday 20th April 2026

Summary

In this episode, Kate discusses the challenges of setting and achieving goals in January. We talk expectations, treats and the being all or nothing.

Chapters

00:00 New Year, New Goals: The January Dilemma

02:43 Balancing Treats and Healthy Choices

05:55 The All-or-Nothing Mentality

08:39 Starting Before You're Ready

11:39 The Power of Saying No

14:13 The Launchpad Challenge

17:17 Tracking Progress with Healthly

19:55 Setting Realistic Expectations

22:31 Flexibility in Your Journey

25:30 Embracing the Process Over Perfection

First of all, my personal splurge for Black Friday sales as well as a few things for you to take advantage of! Then we discuss the end of the year, holiday eating strategies, and client success stories from the Healthly challenge.

We emphasizes the importance of maintaining healthy habits during the festive season while allowing for enjoyment and flexibility. You'll get insights on how to navigate holiday meals, the significance of proper meal planning, and the psychological aspects of eating.

I also addresses the transition into the New Year and how to set realistic weight loss goals while maintaining a balanced approach to nutrition. We've got strategies for maintaining weight during the holiday season, emphasizing the importance of mindful eating and not labeling days as 'bad' or 'good.' Plus insights on how to navigate high-calorie days, the significance of allowing flexibility in eating, and the mental aspects of food relationships.

Chapters

00:00 Introduction and Year-End Reflections

02:23 Healthly Challenge Wins and Client Success Stories

13:32 Strategies for Navigating Holiday Eating

19:50 Maintaining Weight During the Holidays

40:09 Transitioning to the New Year: Weight Loss Goals

40:36 Navigating Holiday Eating and Maintenance

54:10 Transitioning Back to Weight Loss and Nutrition Periodisation

01:06:00 Planning for the Year Ahead

Download Healthly here 👇

Iphone https://apps.apple.com/au/app/ai-nutrition-tracker-healthly/id6747458737

Android https://play.google.com/store/apps/details?id=com.healthlyai.app&pcampaignid=web_share

This episode is about those moments that you really want something but at the same time feel paralyzed by the thought "but what if I fail" or "what's the point?"

Stop self-sabotaging and get your old beliefs out of the way when you learn this skill.

Chapters

00:00 Introduction and Special Offer

03:00 Tracking with Healthly

06:00 Mindset and Tracking

12:00 Cognitive Dissonance in Nutrition

18:00 Reframing Thoughts and Beliefs

24:00 Body Neutrality and Acceptance

30:00 Conclusion and Final Thoughts

In today’s episode, host Kate discusses a common struggle many face in their weight loss journey: plateaus.

Understanding Plateaus: What They Are and What They Aren't

A plateau occurs when there is no significant change in weight for an extended period, typically four to six weeks. During this time, individuals may notice their weight fluctuating within a small range—around 200 grams—without any downward trend.

However, it’s crucial to understand that often, what we perceive as a plateau may actually be a misdiagnosis. Before labeling a period as a plateau, it’s essential to evaluate other factors that may influence weight loss, such as calorie intake, metabolic rate, and lifestyle changes.

Key takeaways include:

1. A plateau is defined as no significant weight change for four to six weeks, with fluctuations of about 200 grams.

2. Adjusting caloric intake is crucial as weight loss occurs, and individuals may need to decrease their calories further to maintain a deficit.

3. Tracking average weight, tape measurements, and photos can provide a more accurate representation of progress.

4. Be aware of hormonal influences on weight and how they can affect measurements.

5. If there is something else going on, see your specialist as reducing calories further could exacerbate the problem.

Summary

Dr. Elena Zinkov discusses the importance of testosterone in women's health, sharing her personal journey and insights on hormonal changes, lifestyle adjustments, and the role of mindfulness in health decisions.

The conversation covers misconceptions about testosterone, the significance of maintaining muscle mass, and the impact of lifestyle choices on hormonal balance. Dr. Zinkoff emphasizes the need for a holistic approach to health, integrating nutrition, exercise, and mindfulness, while also addressing the complexities of hormone replacement therapy and the importance of individualized care.

Chapters

00:00 Introduction to Hormonal Health

01:19 Personal Journeys with Testosterone

04:59 Understanding Testosterone's Role in Women's Health

08:53 The Importance of Testosterone

11:58 Misconceptions About Testosterone

15:08 Navigating Hormonal Changes in Women

18:05 Lifestyle Changes and Hormone Replacement

20:32 Addressing Overtraining and Hormonal Imbalances

22:49 Adapting Training and Nutrition Across Decades

27:03 Fitness for Women in Their 60s

33:00 Challenging Fixed Mindsets in Health

33:26 The Struggle with Instant Gratification

34:30 Detective Work in Health: Lifestyle vs. Hormones

35:54 The Illusion of Youth: Reflecting on Past Health

38:24 Mindfulness in Eating and Lifestyle Choices

40:13 Incorporating Mindfulness and Meditation

42:43 The Role of Mindfulness in Health Decisions

46:06 Understanding Alcohol and Emotional Connections

47:47 Debunking Myths: Hormones and Cancer

49:33 Taking Responsibility for Health Decisions

51:48 Forgiveness and Learning from Past Choices

54:05 The Complexity of Medication and Health

Another food diary audit by yours truly.

We dive into Samantha's eating and find things she is doing well and the things I want her to improve.

I look for things like animal sources of nutrients, plant sources of nutrients, the actual numbers and consistency from day 1 of the week to day 7.

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