There are so many "80s" when it comes to nutrition. You've heard of the 80/20 rule but have you heard of eating to 80% fullness? If not, this is the episode for you. Eating to 80% full is not only a key component if your goal is fat loss but it also improves digestion and mindfulness as well. The practice of eating to 80% full will help you feel far more satisfied at meals, help you lose fat sustainably, help you maintain fat sustainably and will also help you feel more relaxed. Karmen will outline why it is so important to eat to 80% full and why eating to the point of feeling "stuffed" or "so full" can be detrimental to your health. As always, Karmen explains why eating to 80% full is so important and she will also outline 7-8 steps on how you can implement this yourself!

If you love this episode, please leave a 5 star rating + review and be sure to follow Karmen on Instagram: @nutritionbykarmen

Are you someone that works long hours or has a job where your schedule is all over the place and sometimes unpredictable? Does your job sometimes take you past dinnertime where you find yourself hungry not wanting to cook or eat what's in your fridge? In this episode, Karmen outlines some really simple and easy to implement strategies to help set your long working days and weeks up for success, so that you are fuelling your body properly without having to think about what you are going to eat. Karmen also offers tips on healthy take out options, how to simplify meal prep and get healthy snacks ready and on the go. This is a really great episode packed full of information and even if you are someone that doesn't work long hours, there are still some really great tips in this episode that you might find helpful! Please leave me a 5 star rating AND review and remember to follow my Instagram if you don't already: @nutritionbykarmen

Are you someone that has a hard time resisting a bag of chips just sitting on the counter, or a box of cookies or donuts that are just sitting there in the staff room calling your name out? Karmen gets this just as much as anyone. If there is a bag of chips in her cupboard or a pint of icecream in her freezer, she knows it will be consumed even if she isn't hungry. Why is this? There is actually  science and research behind WHY it is so difficult to resist these tempting foods so if you are someone that is struggling to get control over eating these fun foods, it is perfectly normal. Karmen outlines the crazy rules and regulations and strategies that food manufacturers actually use to get these foods to taste so damn good - trust me, they know what they are doing to make the foods so irresistible. The great thing is, there are ways to get control over these foods and learn how to incorporate them into your lifestyle without going completely overboard. I hope you enjoy this episode! Please remember to leave me a 5 star rating & review!  

Karmen speaks about life stressors and how stressful situations can truly impact how you feel on not only a mental level but physical level as well. Karmen speaks about some recent stressors in her life and how that has had a negative impact on her gut health. She also always likes to bring a solution to the table so offers strategies for managing stress and also offers tangible tips that can be implemented today, at the end of this episode, if you are going through a stressful time yourself. Remember that we are all humans at the end of the day and life happens! I hope you enjoy this episode and always, please leave me a 5 star rating AND review! 

In this episode, Karmen explains what a calorie deficit is and why it is required for fat loss. Karmen will also give you her simple formula to calculate YOUR own calorie deficit if fat loss is your goal. Karmen will also outline 5-7 strategies on how to stay and keep full while you are in a calorie deficit. This episode has tons of hidden gems of information, simple calculations to figure out how many calories you need to consume to lose fat, figuring out how much protein you should be aiming for in a day and also determining how much water you should be consuming in a day. A shorter episode but packed full of tons of information! Please remember to leave me a 5 star rating AND review to help this podcast reach more people. Enjoy! 

On today's episode, Karmen welcomes the very first guest to the podcast: Ray Khan - her husband! This is such a fun episode with Ray who has been in Karmen's life for more than 11 years of which many of those years while living together, Ray just wanted to eat carbs and the things he loved while Karmen was trying every diet, detox and juice cleanse under the sun. 

This is such an important (but fun!) episode for those of you that might be in a relationship or living with someone who isn't necessarily on a "health journey" while you are trying to get your health on track. We chat about the importance of communication, expectations, why the word "why" is so important and something Karmen wished she used more back then to explain exactly WHY she was trying X,Y & Z diet and so much more! 

If you love this episode, please remember to leave not only a 5 star rating but also a written review - we want this podcast to reach as many people as possible! 

This episode topic comes from one of my lovely IG followers who asked me for advice on how to get and stay motivated to exercise. This episode has a little bit of a tough love approach, but in the Nutrition by Karmen way, in that I will be completely honest with you and actually let you know that it isn't motivation that is the issue when it comes to getting you to exercise, so be sure to listen all the way through for the strategies and solutions I provide! By the end of this episode, you will have something so powerful in your back pocket that hopefully by the end of the day, you are exercising and moving your body :) 

I also referenced the following resources:

BOOKS:

Atomic Habits - James Clear

Relentless: From Good to Great To Unstoppable - Tim Grover

I also suggest you listen to any podcast Tim Grover has been on because he is truly remarkable and so inspiring! 

Are you trying to keep your health and nutrition on track but have an upcoming vacation and are wondering how you can keep up with your progress? In this episode, Karmen outlines her  top 3 tips to stay healthy, maintain your progress and even continue with your progress while travelling. Karmen will also answer your Instagram questions about travel and fat loss and Karmen will wrap the episode up chatting about her recent trip to Argentina and how she tried to maintain her health while eating more steak, ice cream and sandwiches than she ever thought possible! 

If you enjoy this episode, please be sure to leave me a 5 star rating and written review!  

After losing almost 40lbs of fat, there are some extremely important habits and behaviours that I have implemented into my lifestyle that has allowed me to keep the fat off in a sustainable way. My nutrition clients also implement these same habits to sustain their incredible fat loss as well!

These are all habits and behaviours of successful "dieters" - more than 90% of people will regain all the weight they lost within 5 years of losing it so lets focus on the things that will help you sustain that incredible fat loss. If you enjoy this episode, please leave me a 5 star rating and review, follow my Instagram  @nutritionbykarmen  and subscribe to my YouTube channel: Nutrition by Karmen. I hope you enjoy this episode! 

Have you been listening to The Nutrition By Karmen Podcast wondering who the heck Karmen is!? Who is the Karmen of Nutrition by Karmen speaking about all things nutrition? Well you are in luck. This is the episode where you will hear all about Karmen's experiences on the elementary school playground with kids claiming she was fat, how Karmen struggled to stop eating at times because a full binge episode was in effect, which latest fad diet she tried (did you know she tried being Vegan for 6 months?!) to quitting her corporate job to start Nutrition by Karmen, an online nutrition coaching business that now has helped more than 45 men and women shed body fat and live a healthier lifestyle! Karmen also ends the podcast with one of the most rewarding experiences so far as a nutrition coach, so be sure to listen the full way through and as always, if you love what you are listening to, please leave me a 5 star rating & review! 

If you want to work 1:1 with Karmen, go to https://www.nutritionbykarmen.com/apply