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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Keeley did Launchpad which continued into Launched (3 months total) and as part of the program I do a lot of food diary audits.

I am looking at overall consistency with the data but also looking at food quality.

You'll notice I try to spot patterns in people's eating that is creating inconsistency, ideally I can get to the underlying cause!

If you liked this episode, let me know in the comments!

I created a system for eating that is unique and essential. It's simple and you are likely already doing some of these things but you aren't aware of it (and that's part of the problem).

An episode to empower you to eat better with more ease and enjoyment.

More information on The Fix; www.cfkate.com/onlinecourses

Chapters

00:00 Introduction to Nutrition Tools

06:05 Understanding Your Eating Habits

12:08 Client Success Stories and Realizations

18:04 The Fix: A New Approach to Eating

24:13 Building Healthy Habits Without Tracking

29:20 Motivation Through Community Challenges

34:33 Identifying Your Nutritional System

42:22 Life Changes and Nutritional Adjustments

51:33 Gut Health and Nutritional Repletion

56:44 Healthy Snacking and Cravings Management

01:05:33 The Power of Choice in Eating

01:10:46 Taste Hunger vs. Physical Hunger

01:17:19 Joyful Meals and Treats as a Strategy

Attacking questions about whether you should start a cut when you haven't been eating consistently, how to activate glutes in training and dealing with stubborn belly fat.

This was from a live Q&A I did with my nutrition course participants. The course is currently being updated and will be launched again in a few months!

Chapters

00:00 Understanding Preconception and Its Importance

02:03 The Role of Hormonal Birth Control in Fertility

04:52 Nutrient Deficiencies and Their Impact on Fertility

12:13 Food First: The Importance of Diet Over Supplements

17:10 The Folate Debate: Natural vs. Synthetic

24:13 Morning Sickness: Nutritional Influence and Expectations

30:04 Tracking Health: Fertility Awareness and Cycle Monitoring

31:12 Understanding Hormonal Health and Nutrition

33:29 The Role of Progesterone in Fertility

36:16 Dietary Fats and Hormonal Balance

37:47 Nutritional Needs for Men and Sperm Quality

42:41 Weight Management in Preconception

49:11 Postpartum Nutrition and Weight Loss

55:54 Weight Gain During Pregnancy: A Balanced Approach

Best exercise for weight loss?

Does running count towards your 10,000 steps?

I can't get any deep sleep?

Thoughts on collagen?

00:00 Introduction and Background

03:06 Journey into Nutrition and Dietetics

06:01 Struggles with Eating Disorders and Athleticism

08:57 Transition to Bodybuilding and Competition

12:01 The Science of Bodybuilding and Nutrition

15:02 Balancing Competition Prep and Mental Health

17:52 Frequency of Competitions and Goals

21:00 Dieting Strategies and Flexibility

23:55 Managing Fiber Intake and Overall Health

27:06 Menstrual Cycle and Body Fat Relationships

29:51 Performance vs. Aesthetics in Sports

32:53 Advice for Average Clients

34:04 Balancing Muscle Gain and Fat Loss

42:09 The Importance of Long-Term Goals

QANDA = Q and A

On this episode:

Q: How does HRT affect training and weight?

Q: How should training change in my 40's?

Q: How do I lose 7kg before my holiday next month?

Got questions?

DM @cfknutrition on instagram and submit yours with as much details as possible (always kept anonymous).

Follow @cfknutrition here

Episodes referenced;

Dr Tyna Moore https://open.spotify.com/episode/1jNcnqkZ1tYhYZN1Dqrx9s?si=49a303d949b14309

Dr Stacy Sims

https://open.spotify.com/episode/5IMOaYiqKtD69mMWzRU9o6?si=e97fce4abff4449f

Is being extreme always a bad thing...?

Sign up for Launchpad (starts March 31st, 2025)

https://www.cfkate.com/courses

Dr. Krystle Zuniga discusses the critical role of nutrition in cancer treatment and prevention. She addresses common myths surrounding cancer and diet, emphasizes the importance of a balanced diet rich in fiber and protein, and highlights the need for holistic care in cancer treatment. Dr. Zuniga shares insights on managing side effects of treatment, the significance of muscle health, and the impact of lifestyle choices on cancer risk.

Chapters

00:00 Introduction to Cancer Nutrition and Dr. Krystal Zuniga

05:21 Debunking Myths: Sugar and Cancer

12:14 Foundational Nutrition Principles for Cancer Patients

20:00 Addressing Side Effects: Nausea and Loss of Appetite

23:14 Understanding Cancer Statistics and Prevention

30:41 Red Meat: Risks and Recommendations

34:56 Navigating Dietary Choices for Cancer Prevention

41:54 The Importance of Muscle Health

43:56 The Role of Supplements in Cancer Care

56:57 Dr Krystle's Personal Nutrition Practices and Goals