Summary

In this episode, Didi discusses the importance of understanding protein targets for women, emphasising the use of fat-free mass for accurate calculations. She debunks common myths surrounding protein intake and encourages listeners to find a balanced approach to macronutrients, highlighting the need for fats and carbohydrates alongside protein. Didi also addresses the psychological aspects of dietary beliefs and the importance of personalised coaching in achieving nutritional goals.

Takeaways

Understanding protein targets is crucial for women.
Fat-free mass is a better metric than total body weight.
Protein needs vary based on individual goals and body composition.
Overconsumption of protein can lead to digestive issues.
Balance between protein, fats, and carbs is essential.
Diet culture often pressures women to consume excessive protein.
Personalized coaching can help tailor dietary needs.
Awareness of macronutrient roles is important for health.
Diminishing returns exist with high protein intake.
Beliefs around food can impact dietary choices.

Chapters

00:00 Understanding Protein Targets for Women
02:51 The Importance of Fat-Free Mass in Protein Calculation
06:04 Debunking Protein Myths and Misconceptions
08:45 Finding Balance in Macronutrient Intake

Summary In this episode, Didi discusses the structure and purpose of her mentoring program for coaches, emphasizing the importance of vulnerability, emotional intelligence, and effective communication. She outlines the interactive nature of the program, which includes hot seat coaching, peer reflection, and a blend of science and psychology to enhance coaching skills. Didi aims to help coaches build confidence, challenge clients without shaming, and foster long-term relationships with clients, ultimately leading to professional growth and improved client retention. Chapters 00:00 Introduction to Mentoring Series 00:23 Understanding the Mentoring Container 02:48 Hot Seat Coaching and Peer Reflection 04:15 Blending Science and Psychology in Coaching 06:36 The Importance of Vulnerability in Coaching 08:02 Challenging Clients Without Shaming 10:17 Creating a Safe and Interactive Learning Environment 12:09 Building Confidence and Resilience as a Coach 13:59 Long-Term Client Relationships and Retention 15:52 Invitation to Join the Mentoring Container

Summary In this episode, Didi discusses the essence of mentoring for coaches, emphasizing the importance of personal development, understanding clients deeply, and moving beyond surface-level coaching. She outlines the purpose of her mentoring program, which aims to inspire and empower coaches to become more effective in their practice. Didi highlights the significance of asking better questions and the need for coaches to believe in themselves and their unique gifts.

Chapters 00:00 Introduction to Mentoring for Coaches

05:40 Identifying the Right Coaches for Mentoring

Summary In this episode, I explore the concept of food noise, the mental chatter surrounding food choices, and how it relates to deeper issues such as perfectionism, trauma, and distrust in one's own body. I emphasise the importance of understanding the roots of food noise and offers practical steps to shift from a state of anxiety around food to a place of trust and intuition. The conversation also touches on the impact of food noise on self-perception and relationships, particularly in the context of generational trauma. Takeaways Food noise is the mental static that overwhelms our thoughts about eating. Perfectionism, trauma, and hypervigilance are the roots of food noise. Food noise isn't just about food; it's about deeper emotional issues. Food trust is calm, curious, and compassionate, unlike food noise. Mindful eating practices can help reduce food noise. Journaling about feelings around food is essential for understanding. Creating safe food zones can alleviate anxiety around eating. Healing from food noise requires professional support in some cases. Generational trauma can perpetuate unhealthy relationships with food. Understanding food noise is crucial for improving mental health.

Chapters 00:00 Understanding Food Noise and Trust

03:01 The Roots of Food Noise: Perfectionism, Trauma, and Hypervigilance

05:06 Distinguishing Food Noise from Food Trust

05:55 Practical Steps to Shift from Noise to Trust

09:12 The Impact of Food Noise on Self-Perception and Relationships

11:56 Breaking the Cycle of Generational Trauma Around Food

In this episode, I share the personal journey and motivations behind launching my mentoring program on 8th September. I delve into the challenges and reflections that have shaped my path as a women's health and nutrition coach, and reveal the "why" that drives my passion for empowering women. Join me as I discuss the experiences and insights that have inspired me to guide others on their health journeys. Chapters 00:00 Introduction to the Why Behind Mentoring 03:01 The Importance of Understanding Your Why 05:40 Personal Journey and Experiences in Women's Health 08:44 The Need for Change in Coaching Practices 10:55 Creating a Safe Space for Women 13:40 The Vision for the Mentoring Program 16:47 Conclusion and Call to Action Takeaways Understanding your 'why' is crucial for effective coaching. Personal experiences shape our professional motivations. Women often face societal pressures regarding body image and health. Superficial coaching methods can lead to negative outcomes. Empowerment and safety are essential in coaching women. Coaches need to be educated in psychology, not just nutrition. The impact of trauma and mental health on nutrition is significant. Creating a supportive community for coaches is vital. Asking better questions leads to better coaching outcomes. The mentoring program aims to change the landscape of women's health coaching.

Tracking: Friend or Foe?: In this episode of the DCA podcast, I dive into the complex world of tracking food intake and workouts. I explore the mental and emotional aspects of tracking, discussing how it can both help and hinder your progress. With over a decade of experience, I share insights on how to determine if tracking is a safe and effective tool for you. This episode is a compassionate reflection on the relationship between tracking and self-worth, and how to build a healthier connection with yourself.

Timestamps:

[00:00] Introduction to tracking and its challenges

[02:15] The dual nature of tracking: helpful or harmful?

[05:30] The importance of mindset and belief systems in tracking

[10:45] Personal experiences and lessons learned from a decade in coaching

[15:00] How to use tracking mindfully and avoid it becoming a crutch

[20:30] The role of cognitive behavioural therapy in reframing tracking habits

[25:00] Conclusion and call to action Join me for a free masterclass on evolving your relationship with tracking.

Find me on Instagram @didelsferrizle or email me at [email protected] for access.

Hashtags: #Tracking #Mindset #FoodFreedom

Achieving 100 Grams of Protein Daily: My Practical Guide

Chapters

00:00 The Importance of Protein for Everyone
03:55 Practical Tips for Increasing Protein Intake
08:13 Behaviour Change and Overcoming Barriers to Protein Consumption

 In this episode of the DCA podcast, I delve into the importance of consuming 100 grams of protein daily, especially for women like me who are aiming to build muscle mass and maintain overall health. I'll share practical tips and real-world examples to help you effortlessly incorporate protein into your meals.

Key Points:

Protein is essential for muscle growth, hormone production, and stabilising blood sugar levels. I aim for 25-30 grams of protein per meal, 3-4 times a day. I'll discuss protein-rich foods like chicken, salmon, Greek yogurt, and more. I'll explore the psychological barriers to meeting protein goals and how to overcome them. Discover the benefits of supplements and whey protein for boosting intake.

Feeling inspired? Review your meal plans and start prioritising protein today. For more personalised guidance, feel free to reach out to me via email or Instagram. @didelsferrizle or [email protected]

Rest is Not Lazy: Unpacking the Myths and Truths

Episode Description: In this episode, I dive deep into the misconceptions surrounding rest and why it's often mistaken for laziness. Discover how rest is not only essential for achieving your goals but also a vital component of a healthy lifestyle. I explore the cultural pressures that equate productivity with self-worth and offer practical tips to incorporate guilt-free rest into your daily routine.

Key Takeaways:

Rest is a necessity, not a luxury. The cultural idolization of productivity can lead to burnout. Different types of rest: physical, mental, emotional, social, and creative. Practical strategies to integrate rest into your life without guilt.

Join the Conversation: Share your thoughts and experiences with rest. How do you incorporate rest into your life? Let me know in the comments or on social media. @didelsferrizle

Hashtags: #RestRevolution #MindfulLiving #SelfCare

Call to Action: If this episode resonates with you, please share it on social media and tag me. I'd love to hear your feedback and continue the conversation.

Chapters 00:00 The Importance of Rest

06:57 Cultural Misconceptions About Productivity

11:15 Understanding Different Types of Rest

16:54 Practical Tips for Incorporating Rest

19:13 The Balance Between Success and Health

Chapters 00:00 The Importance of Breakfast 07:56 Reassessing Your Morning Routine

In this episode of the DCA podcast, I emphasise the critical importance of breakfast and the negative consequences of skipping it. I discuss the psychological and physiological impacts of not eating in the morning, including blood sugar crashes, mood swings, and disordered eating patterns. I encourage listeners to reassess their morning routines and prioritise self-care through proper nutrition, highlighting that breakfast is not just about calories but about fuelling the body for the day ahead. Takeaways Stop skipping breakfast! Skipping breakfast is rarely neutral. You need energy! Breakfast is vital and essential. You can't build or grow from nothing in the morning. You are putting about 50 P's worth of petrol. Skipping breakfast is not optimal. You need to show up for yourself. Think about how you are starting your day. Your body should be in tune with your hunger signals. "Stop skipping breakfast!" "You need energy!" "Breakfast is vital and essential."