In this episode, I break down how to leverage your morning and nighttime routines to optimise your health — without overcomplicating it or trying to follow unrealistic, “perfect” routines.

This is especially relevant if you’re entering a seasonal shift (like the end of daylight savings in April), where your body is naturally primed to reset your sleep-wake cycle — making it the perfect time to refine your habits.

Your morning and nighttime routines act as the anchor points of your day, and when done well, they make healthy choices feel more automatic rather than something you have to constantly think about.

In this episode, I cover:

→ Why routines matter, and how building habits at the start and end of your day creates consistency

→ The importance of consistent wake and sleep times, and how this is the biggest leverage point for energy, recovery, and overall health

→ What to include in a morning routine to set your day up well (hydration, balanced breakfast, light exposure, movement, and mindset)

→ Why avoiding stress and screens first thing in the morning can dramatically change your mood

→ How to structure a nighttime routine to support better sleep and a smoother next day through winding down properly at night and practical ways to prepare for tomorrow

This episode is designed to help you move away from all-or-nothing routines and instead focus on simple, repeatable habits that actually fit your lifestyle.

Don’t forget to subscribe so you never miss a juicy episode!

💌 Got a question, comment, or a morning or nighttime routine that you swear by? Comment or send me a DM — I’d love to hear from you.

You can also keep up to date with me on my Instagram: https://www.instagram.com/jaymee_encompass/?hl=en

In this solo episode, I break down the difference between hunger, cravings, and emotional eating — three things that are often confused but have very different drivers.

Understanding the difference between them is one of the most powerful skills you can develop if you want to make food choices that support your health, rather than feeling stuck in cycles of overeating, restriction, or guilt.

In this episode, I cover:

→ What true hunger actually feels like and the physiological signals your body uses to tell you it needs energy

→ Why hunger can be influenced by things like sleep, stress, meal timing, and training load

→ The difference between hunger and cravings, and why cravings are often driven by environment, habits, restriction, or hormones

→ Practical strategies to help manage cravings without relying on restriction or “starting again on Monday”

→ What emotional eating really is, common triggers (like stress, boredom, loneliness, or celebration), and how it can create a repeating cycle

→ Tools to help you pause, build awareness, and respond in a way that aligns with your long-term health rather than short-term impulse

This episode is designed to help you build more awareness around your eating habits and start asking a powerful question before you reach for food:

Am I hungry, am I experiencing a craving, or is this an emotional response?

Once you can identify the difference, it becomes much easier to make choices that come from self-respect rather than impulse.

Don’t forget to subscribe so you never miss a juicy episode!

💌 Got a question, comment, or topic you’d love me to cover next? Comment or send me a DM — I’d love to hear from you.

You can also keep up to date with me on my Instagram: https://www.instagram.com/jaymee_encompass/?hl=en

Welcome back to my Pregnancy Series.

In this episode, I share an update on my third trimester so far — recorded at 36 weeks pregnant, while still sitting in that strange window of time where birth could still be weeks away… or any day now.

In this chat, I covered:

→ A life update: finishing up work at the gym after nearly a decade and adjusting routines to better manage energy, sleep and recovery late in pregnancy.

→ My trimester 3 symptoms — the physical discomforts and the mental experience, and how I’m managing them.

→ Training in late pregnancy: continuing to strength train and the additional work I’m doing to prepare the body for birth.

→ Nutrition changes in trimester 3 — a calorie increase and greater focus on fibre, digestion and the gut microbiome.

→ Preparing for baby: postpartum meal prep and where we’re at with the nursery and baby names.

This episode highlights the balance between preparation and surrender — doing what’s in my control while accepting that you never truly feel “ready”.

💌 Got a question, comment, or tip to share about pregnancy or motherhood? Comment or send me a DM — I’d love to hear from you.

Stay tuned for the birth and postpartum update in the next episode of this pregnancy series (whenever that may be!) and don’t forget to subscribe so you never miss a juicy episode!

You can also keep up to date with me on my instagram: https://www.instagram.com/jaymee_encompass/?hl=en

In this solo episode, I dive into whole foods, food processing and the food processing continuum — because the common advice to “just eat more whole foods” is often misunderstood and misapplied.

I see this confusion all of the time. People genuinely trying to eat well, choosing foods they believe are healthy and minimally processed, when in reality many of these foods sit far from the “whole food” end of the spectrum.

In this episode, I cover:

→ What whole foods actually are — and why many foods labelled as healthy don’t fit this category

→ The food processing continuum, from minimally processed foods through to ultra-processed foods

→ Why the popular “80% whole foods, 20% soul foods” rule can be misleading

→ Real-world examples of foods that sit in each category of minimally, lightly, moderately, highly, and ultra-processed foods

→ How foods marketed as healthier options — through packaging or social media — can still be highly processed (including breads, granolas, muesli bars, protein bars, and frozen meals)

This episode is designed to help you to move away from vague nutrition advice and towards a more logical way of thinking about food — one that prioritises micronutrient content for optimal health, rather than relying on clever marketing or generic rules.

If listening has made you rethink some of your “healthy” staples, I’d love to hear from you. You can DM me a product, ingredients list, and nutrition panel and I’ll happily share my thoughts or suggest alternatives.

Don’t forget to subscribe so you never miss a juicy episode!

💌 Got a question, comment, or topic you’d love me to cover next? Comment or send me a DM — I’d love to hear from you.

You can also keep up with me on Instagram: https://www.instagram.com/jaymee_encompass/?hl=en

Welcome back to my Pregnancy Series.

In this solo episode, I share a full update on my second trimester — and honestly, I think this might end up being my favourite trimester of the three!

In this chat, I covered:

→ Commonly asked questions about finding out the gender, baby names, a nursery update and what we had bought so far.

→ My trimester 2 experience — what shifted after trimester 1, symptoms that eased, new ones that appeared, and why I now understand why so many women say trimester 2 is the “best” one.

→ Travelling during pregnancy: our road trip from Melbourne to Adelaide (and back).

→ How I am adjusting my nutrition, supplements, training during this phase — especially as the bump grows and energy requirements increase.

I also share a book that I’ve found incredibly valuable to read — Real Food for Pregnancy by Lily Nichols https://lilynicholsrdn.com/real-food-for-pregnancy/

This episode is my honest reflection on the middle phase of pregnancy. It’s a reminder for my future self, as well as the listeners, that pregnancy and it’s symptoms are fleeting, and that prioritising your own health matters more than having a “perfect” nursery.

💌 Got a question, comment, or tip to share about pregnancy or motherhood? Comment or send me a DM — I’d love to hear from you.

Stay tuned for future episodes in this pregnancy series and don’t forget to subscribe so you never miss a juicy episode!

You can also keep up to date with me on my instagram: https://www.instagram.com/jaymee_encompass/?hl=en

In this solo episode, I am talking through basically everything you need to know about strength training — whether you’re just getting started, have been training for a while, or want to make sure you’re not wasting time in the gym. I’m walking you through the foundations that actually matter so you can train with intention, confidence and results. Think of this as your strength training bible.

I cover:

→ Why muscle is like medicine — and the powerful benefits of strength training for women

→ How to find your optimal training split and weekly frequency for results

→ The key movement patterns every woman should include

→ How to structure warm-ups for better performance and fewer injuries

→ The role of technique and progressive overload — plus my 6-week progression pathway and the Goldilocks Method for choosing the right weight

→ Rest times: why more rest doesn't mean you're unfit — it's just smart training

→ My 8 go-to recovery methods for better strength, energy, and results

If you are interested in a female-specific strength training program that ticks all the boxes and is done for you, check out The Encompass Movement — our training program subscription designed to help women train with purpose to get the results they deserve. You can join or enquire via this link.

💌 Got a question or takeaway from today’s episode? Comment or send me a DM — I’d love to hear from you.

If you found this episode helpful, send it to a friend who trains too — and don’t forget to subscribe so you never miss a juicy episode!

I’m pregnant!

In today's solo episode, I share my journey from preconception to the first trimester — what I did to prepare my body, how I navigated early pregnancy, and answers to your questions.

I covered A LOT in this chat, including:

→ The preconception phase: my approach to optimising hormonal health, fertility prep and the 1 percenters I’d been incorporating.

→ Listener questions about conceiving, tracking my cycle, and finding out I was pregnant

→ My trimester 1 experience with nausea, fatigue and other symptoms — plus how I managed them

→ Commonly asked questions about finding out the gender, the due date, baby names!

→ How I am adjusting my nutrition, supplements, training during this time

→ Navigating cravings & body (weight) changes during pregnancy

This episode is an honest reflection of my journey so far, with insights that may be helpful for anyone planning a pregnancy (even in the next few years) or currently navigating pregnancy too!

💌 Got a question, comment, or tip to share about pregnancy or motherhood? Comment or send me a DM — I’d love to hear from you.

Stay tuned for future episodes in this pregnancy series and don’t forget to subscribe so you never miss a juicy episode!

You can also keep up to date with me on my instagram: https://www.instagram.com/jaymee_encompass/?hl=en

In this deeply moving and inspiring episode, I sit down with Anita Hynes, my Mum, to talk about the past 10 months of her life — navigating a cancer diagnosis, and rediscovering her own strength.

Anita shares how her healthy lifestyle became an anchor through the hardest season of her life, helping her fill the void of losing her femininity and giving her purpose when things felt uncertain. We dive into her bodybuilding journey, the first thing she truly did for herself since becoming a mother, and how that decision changed the way she faced her diagnosis.

We also explore:

→ Learning from mistakes and the importance of finding your limits through experience.

→ How to handle others’ opinions or advice (even when well-intentioned).

→ Why everyone’s journey looks different — and how to draw inspiration from others’ resilience, even when their story isn’t the same as yours.

→ How cancer, though devastating, has also given Anita more than it’s taken — helping her see what really matters, reconnect with her late father, and cherish her family more deeply.

→ Why the habits you build on ordinary days shape how you respond when life throws challenges your way.

Anita’s message is one of honesty, hope, and perspective: it’s okay to feel all the emotions that come with hardship — what matters most is what you choose to do with that pain.

💌 If you’re going through your own challenge right now, or this episode resonated with you, I’d love to hear from you — send me a DM on my Instagram or leave a comment and share what hit home most.

You can also find both Anita and I inside The Encompass Movement, our female-specific training program subscription, designed to help women build strength, confidence, and capability through every season of life.

And of course — don’t forget to subscribe so you never miss a juicy episode!

“What’s the best protein powder?”

It’s one of the most common questions I get asked as a nutritionist — and no wonder! Walk into any supplement store (or even the supermarket) and you’ll find shelves full of tubs, bags, and bottles all promising amazing results. But with so many options (whey, casein, plant-based, collagen, protein water… the list goes on), it can feel overwhelming to know which one is actually worth it.

Here’s the truth: most women aren’t getting enough protein in their day. The sweet spot? Around 1.6–2.2g per kg of bodyweight. Wholefoods should always be your foundation, but protein powders can be a super convenient, versatile way to bump your intake up so you’re hitting those targets consistently.

In this episode, I break down:

→ When to consider using a protein powder

→ What to look for on an ingredient label so you’re not tricked by marketing

→ The pros and cons of ALL the different types: whey, casein, plant-based, egg white, collagen, amino acids/protein waters and more

→ My summary of what’s “best” depending on your goals

→ The brands I personally use and recommend (see my discount codes at the bottom)

By the end of this episode, you’ll feel confident knowing whether protein powder should have a spot in your pantry, and which one is right for you.

💌 Got a question, comment, or supplement you want me to cover next? Send me a DM — I’d love to hear from you.

Chief Nutrition 10% off link: https://www.wearechief.com/JAYMEE67991

I personally love their chocolate collagen protein powder (for protein hot chocolates or chocolate smoothies) and they also have the best protein bars on this earth IMO.

Protein Supplies Australia 10% off code: ENCOMPASS10

I use their vanilla collagen peptides, which is amazing in fruit smoothies & healthy gelato, but I also love that they sell lots of sample sachets of their protein powders. Funnily enough they gave me a discount code months after contacting them, so I am happy to be able to provide that for you!

“I wish I had more hours in the day”

If you have ever said this, you know what it feels like to have an overflowing plate.

In this solo episode, I am diving into The Plate analogy — where the plate represents your capacity and everything you pile on it represents your priorities and day-to-day commitments.

When your plate feels too full, it can be much harder to keep your health as a priority. But instead of waiting for life to quiet down (spoiler: it rarely does), we can take a more practical approach: learning how to expand our capacity (the size of our plate) and reduce the load (take unnecessary things off it).

I cover how you can expand your capacity by:

→ Getting clear on your priorities

→ Aligning priorities

→ Stacking habits

→ Scheduling and planning

→ Prioritising your health

→ Simplifying and automating

As well as how to take things off your plate through:

→ Acknowledging emotional labour

→ Delegating and outsourcing

→ Setting boundaries and saying no

→ Challenging “shoulds” and creating a not-doing list

→ Looking at where you are leaking energy and cutting unnecessary stressors

→ Identifying what is urgent, important or otherwise

This episode will help you step back, assess your plate honestly, and make intentional decisions so your health doesn’t fall off.

Don’t forget to subscribe so you never miss a juicy episode!

💌 Got a question, comment, or tip you want to share about this topic? Comment or send me a DM — I’d love to hear from you.