In this episode of Chew On This, I sit down with Dr. Gina Cleo, a leading expert on habits, to explore how small, sustainable changes can lead to long-term success. Gina shares her journey from dietitian to habit researcher, offering valuable insights into why we form habits, how they impact our daily lives, and how to break unwanted behaviours. We dive deep into the connection between food habits and overall well-being, the power of self-compassion, and tips for creating lasting change. Whether you’re trying to build healthier routines or overcome emotional eating, this episode provides actionable strategies to help you thrive.

00:00 - Dr. Gina Cleo’s journey from dietitian to habit expert

07:15 - The power of small habits: How tiny changes lead to big results

14:30 - Breaking bad habits: Identifying triggers and emotional eating

21:45 - How to build healthier habits that last

28:10 - Self-compassion: The key to overcoming setbacks

35:30 - 75 Hard and the importance of sustainability in habit formation

42:00 - Using tools like Ozempic for weight loss and habit building

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In this episode of Chew On This, I sit down with Dan to explore his incredible journey from starting as an F45 franchisee to founding The Yard, a global fitness sensation. Dan shares how he grew from owning a single F45 studio to launching his own fitness brand, combining strength and conditioning with a unique lifestyle approach. We discuss the importance of balance in fitness, longevity in training, and the power of community in creating a thriving workout culture. Tune in for practical tips on achieving consistency in fitness, integrating strength training as we age, and how nutrition and recovery play a key role in performance. Whether you're looking to build muscle, improve conditioning, or find balance in your fitness journey, Dan’s insights will motivate you to stay the course.

00:00 - Building relationships through fitness: The fastest way to bond

07:50 - Founding The Yard: Dan’s leap from F45 to a global fitness brand

14:00 - Balancing cardio and strength: How to design a holistic fitness program

21:35 - The importance of strength training as we age

28:10 - Training for longevity: How consistency leads to long-term fitness success

34:20 - Recovery, mindfulness, and nutrition: The three pillars of wellness

42:00 - The future of fitness: Wearables, AI, and what’s next for The Yard

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In this episode of Chew On This, I sit down with Eliya to explore her inspiring journey from battling binge eating and restrictive diets to becoming a successful food content creator. Eliya shares her early struggles with toxic diet culture, how she overcame binge eating by embracing balance, and her passion for creating low-calorie, high-protein recipes. We dive deep into the challenges of emotional eating, the importance of therapy, and Eliya’s unique approach to food freedom. Tune in for valuable tips on overcoming restrictive eating, creating healthier versions of your favourite meals, and learning how to make nutrition a sustainable and enjoyable part of your life.

Timestamps: 00:00 - Have you experienced binge eating? Eliya’s early struggles

07:15 - The power of balance: Overcoming restriction and finding food freedom

14:30 - Recipe development: Turning passion into a career

21:45 - The impact of therapy on binge eating and anxiety

28:10 - Practical tips for making nutrition enjoyable and sustainable

35:30 - Must-have kitchen essentials for healthy cooking

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In this episode of Chew On This, I sit down with Peta to hear her inspiring story of battling an autoimmune disease and transforming her life through holistic health. Peta shares her journey from debilitating illness to discovering the power of nutrition, managing inflammation, and embracing a whole foods diet. We dive deep into the struggles of navigating an autoimmune condition, the overwhelming world of processed foods, and how simple lifestyle changes can make all the difference. Tune in for practical tips on reducing inflammation, managing flare-ups, and balancing busy lifestyles with a healthy diet. Whether you’re facing similar challenges or simply looking for ways to improve your health, this episode is packed with valuable insights.

00:00 - Peta’s Journey: Autoimmune Diagnosis and Frustration

07:15 - Transitioning to Holistic Care: Reducing Inflammation

14:30 - Processed Foods and Gluten-Free Challenges

21:45 - How Food Became Medicine: Peta’s 9-Month Healing Journey

28:10 - Practical Tips for Balancing Health and a Busy Life

35:30 - Parenting and Nutrition: Raising Kids with Healthy Habits

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In this episode of Chew On This, I sit down with dietitian Dr Kim Faulkner-Hogg to explore the ins and outs of coeliac disease, from its diagnosis to managing a gluten-free lifestyle. Dr Kim shares her deep expertise on the physical and mental impact of coeliac disease, the differences between coeliac and gluten intolerance, and the importance of staying educated. We dive into how social media often amplifies misconceptions and anxiety around gluten, as well as practical tips for dining out and maintaining a balanced gluten-free diet. Whether you're newly diagnosed or know someone with coeliac disease, this episode offers invaluable insights on living a healthier, more informed life.

00:00 - Coeliac Disease: A Balance of Mental and Physical Health

07:10 - Why Coeliac Disease Has Become More Common

14:15 - Key Symptoms and Diagnostic Challenges

20:20 - The Difference Between Coeliac and Gluten Intolerance

25:05 - The Impact of Gluten on the Gut and Why Strict Exclusion Matters

32:30 - How Social Media Can Mislead Those With Coeliac Disease

40:12 - Practical Tips for Living Gluten-Free and Managing Coeliac Disease

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In this episode of Chew On This, I sit down with Greer to debunk common diet myths and tackle misinformation in the nutrition and wellness industry. We discuss the importance of carbs, why extreme juice cleanses aren't the answer, and how building sustainable habits can lead to long-term health. Greer shares her expert insights on why carbs are crucial for brain function and energy, while also explaining the dangers of restricting calories and skipping meals. If you’ve ever felt confused by diet trends on Instagram and TikTok, this episode will help you cut through the noise and build a healthier relationship with food.

00:00 - Why Detoxes Aren’t Necessary: How Our Body Naturally Detoxifies

07:10 - The Misconception That Carbs Are the Enemy

14:15 - Why Skipping Meals for Weight Loss Is a Bad Idea

20:20 - How Cutting Calories Too Much Can Backfire

25:05 - Why Juice Cleanses and Detoxes Are Unnecessary

32:30 - Navigating Misinformation in the Age of Social Media

40:12 - Building Sustainable Habits for Long-Term Health

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In this episode of Chew On This, I sit down with Amy Castano, a fitness entrepreneur who has undergone a profound transformation—both physically and mentally. Amy opens up about her journey from finance to fitness, how she built a successful business with two gym locations, and her personal evolution through health and wellness. We dive deep into her weight training routine, how she overcame the fear of getting "bulky," and why cardio is no longer part of her fitness plan. Amy shares candid advice on balancing business with self-care, the power of discipline, and how she maintains her mental health. Whether you're an aspiring entrepreneur or someone on a health journey, Amy's story is packed with inspiration and actionable insights.

00:00 - Amy’s Transition from Finance to Fitness

07:10 - Why Weight Training Changed Amy's Approach to Fitness

14:15 - Navigating a Healthy Lifestyle as a Business Owner

20:20 - The Key Habits That Transformed Amy's Routine

25:05 - Overcoming the All-or-Nothing Mentality: Amy’s Approach to Discipline

32:30 - Maintaining Progress Post-Transformation: What Keeps Amy Going

40:12 - Amy’s Advice on Self-Care, Mental Health, and Intuition

46:55 - Final Tips for Living a Balanced, Healthy Life

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In this episode of Chew On This, I sit down with Tim Abbott, who has embraced an alcohol-free lifestyle and completed the 75 Hard Challenge twice. Tim opens up about his powerful journey of personal transformation, detailing the challenges he faced when giving up alcohol and the long-term mental and physical benefits of sobriety. We discuss how quitting alcohol helped him build resilience, improve his mood, and form healthier habits. From the influence of peer pressure to navigating social settings while sober, Tim provides insightful advice for anyone looking to make a significant life change. Tune in as we explore the profound effects of a whole foods diet and setting achievable personal challenges.

00:00 - The Turning Point: Tim’s Life Before Sobriety

07:10 - Overcoming Peer Pressure and the Mental Struggles of Quitting Alcohol

14:15 - The Link Between Alcohol and Depression: Tim’s Personal Insights

20:20 - Why Whole Foods Changed Tim’s Life More Than Quitting Alcohol

25:05 - Managing Social Situations Without Drinking: Tim’s Tips

32:30 - How Tim’s Emotional and Physical Health Improved Post-Alcohol

40:12 - The Power of Personal Promises and Sticking to a Challenge

46:55 - Why Tim Would Recommend 75 Hard to Everyone

54:20 - The Biggest Lesson Tim Learned from Completing 75 Hard

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In this episode of Chew On This, I sit down with Chloe McLeod, a leading dietitian and founder of Verde Nutrition Co, to explore the profound impact of anti-inflammatory eating on overall health. Chloe delves into the nuances of chronic inflammation, discussing how certain foods can either fuel or fight this silent condition. From the benefits of omega-3 fatty acids to the importance of consuming 30 different plants a week, Chloe provides practical strategies for improving gut health, managing inflammation, and enhancing cognitive function. We also tackle the challenges of maintaining a diverse diet amidst rising food costs, offering tips on meal planning and pantry organisation that are both cost-effective and health-focused.

00:00 - The Shocking Truth About Vegetable and Fruit Consumption in Australia

07:10 - Understanding Chronic Inflammation and Its Long-Term Effects

14:15 - Why Obesity is Considered an Inflammatory Condition

20:20 - The Role of Food in Reducing Inflammation

25:05 - How to Incorporate 30 Different Plants into Your Weekly Diet

32:30 - Anti-Inflammatory Superfoods: Omega-3s, Berries, and More

40:12 - Foods to Avoid for Reducing Inflammation

46:55 - Lifestyle Changes to Combat Inflammation

54:20 - Practical Steps to Start Your Anti-Inflammatory Journey Tomorrow

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In this episode of Chew On This, I sit down with Chef Adam Rice, a seasoned kitchen coach and cookbook author with 25 years of experience in the culinary world. Adam shares his journey from fine dining to focusing on dietary restrictions, offering practical advice for managing various dietary needs without sacrificing flavor. We discuss the importance of meal prep, pantry organisation, and how to make smart food choices that cater to specific health requirements.

00:00 - The Importance of Reducing Diabetes Risk

07:06 - The Rise of Low Fodmap and IBS Diets

13:10 - Strategies for Managing Dietary Restrictions and Substituting Ingredients

19:05 - The Role of Meal Prep in Saving Time and Reducing Food Waste

24:20 - Tips for Organising Your Kitchen and Pantry Like a Pro

31:02 - Navigating Protein Sources on a Plant-Based Diet

40:00 - The Impact of Stress and Sleep on Nutrition and Weight Loss

49:35 - Final Thoughts and Practical Steps for Improving Your Diet Today

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