Weight Loss For Women: empowering health, strength and nourishment

Eating breakfast is a very debated topic online. I used to train fasted, and I didn’t know the impact not eating breakfast had on my hormones and metabolism. Now, I look so forward to my breakfast. There are also more than a few reasons you should eat breakfast within 30 minutes of waking. In this episode, Kate and I discuss:

➡️What happens to your blood sugar as you sleep

➡️Why it’s important to eat breakfast

➡️What activates the stress response

➡️The significance of breakfast for building muscle

➡️What to do if you wake up with no appetite

➡️What your morning temperatures mean

➡️Easy breakfast ideas

➡️What if you train in the morning first thing?

➡️Eating 30 grams of protein with breakfast

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

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Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

03:03 - Why eating breakfast is important

04:06 - One of the main goals of having breakfast

05:18 - What activates the stress response

06:45 - What happens to your blood sugar as you sleep

09:23 - The importance of having enough carbohydrates during breakfast

10:45 - Eating and training like a strength athlete

11:15 - What to do if you wake up with no appetite

17:10 - Eating before training

20:20 - Macro targets and eating 20-30 grams of protein for breakfast

24:22 - Planning ahead and why this is important

25:14 - The benefits of eating the same food throughout the week

30:03 - Drinking coffee with or after breakfast and why this is important

We have two amazing, super knowledgeable, and strong guests on the podcast this time. Libby and Ash have been on the podcast numerous times (all of which are great ones to check out - Libby and I just did one on recovery and Ash and I talked about veganism not long ago).

This episode is not on one specific topic but about stuff that comes up for women that start diving into the pro metabolic world. Many of these women come from restrictive backgrounds and it’s easy to overeat or over consume. A lot of these women also end up gaining quite a bit of weight.

In this episode, Craig, Ash, Libby, and I chat about:

➡️Pro-Metabolic weight gain when and when it isn't necessary

➡️How extremes are never good

➡️Life’s stressors (and why it’s more than food and training)

➡️How to approach pro metabolic eating

➡️What happens with caloric restriction

➡️Why food tracking is a skill

➡️How to lose weight (and sustain it)

➡️Calories in vs calories out

➡️The value of coaching

➡️What to prioritise when losing weight

➡️How strength training works

➡️The health benefits of having more muscle

➡️Finding the middle ground

➡️How you can’t “spot reduce”

➡️What does it mean to be feminine?

➡️Drinking alcohol and should you do it when trying to lose weight or improve your health?

➡️Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

Libby Wescombe @libbywescombe

Ash Armstrong @strong.sistas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/

SHOW NOTES

03:15 - Ash and Sarah's transition from restrictive diets to a pro-metabolic approach, estrogen overload, how it affected them differently

06:05 - Pro-Metabolic weight gain when it's necessary and when it's not necessary

08:03 - Weight gain vs fat gain

09:00 - How extremes are never good

09:52 - Powerlifting vs bodybuilding

14:28 - Why extreme approaches decrease your stress resilience

17:29 - Jumping from one extreme to the next

17:54 - Life’s stressors how they affect healing (it's more than just food and training)

26:00 - How to approach pro-metabolic eating when you start

28:26 - The importance and benefits of tracking your food intake

32:51 - Why it's not about being obsessive, it's about using it as a tool to learn

38:28 - Why food tracking does not lead to eating disorders

43:04 - How do you lose weight? ---- Calories in, calories out?

46:40 - What is a calorie deficit

47:43 - The four main levers you can pull to create a calorie deficit

49:17 - The metabolic ward studies

54:11 - Why not all research studies are good

56:45 - Why it's not a one size fits all

59:25 - Building muscle and activity levels

01:00:56 - Being realistic about what you can achieve and how long it takes

01:03:57 - Working on what we can measure

01:05:59 - Why prioritising strength training is important when it comes to building muscle

01:07:11 - The health benefits of having more muscle

01:17:55 - The difference between being lean and being muscular

01:31:00 - Fat and toxins

01:34:05 - What does it mean to be feminine?

01:49:27 - Body shaming

01:56:19 - Finding the balance

02:00:01 - Doing what makes you happy

02:05:12 - Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.

We have one of our awesome clients on the podcast today. She lives on the sunshine coast, has two sons, is 45 years old, and is married.

She always thought she ate well. But after joining our program, she realised a lot of her beliefs about nutrition were not serving her.

With tracking, she realised she was consuming way too much fat. She has been in our program for 6 months and continues to make incredible strides forward.

In this episode, we chat about:

➡️How she struggled post-surgery with her health

➡️How her mood and sleep have improved since joining the program

➡️Dropping 11% body fat and building muscle

➡️What food she’s eating

➡️What it’s like to fit this way of eating in with a family

➡️What she’s learned about training in the program

➡️Challenges she’s faced in the program

➡️Advice she has for other women on this journey

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:10 - Brief background

01:53 - Her dieting history

02:38 - Her health issues prior to joining the program

04:10 - Unlearning what she thought she knew about nutrition

05:02 - The results she'd seen while in the program

05:57 - How her mood and sleep have improved since joining the program

06:24 - Her body composition changes, dropping 11% body fat, and building muscle

07:13 - How many calories she's eating

07:51 - The food she's eating

09:35 - How this way of eating has fit in with the family

10:22 - What she enjoyed most about the program

11:11 - What she found the most challenging

12:23 - Her advice to women who are sitting on the fence about joining the program

13:14 - How coaching and support helped her achieve her goals

14:40 - Advice she has for other women on this journey who might be struggling

Chelsea is based in Australia, is 46 has 2 kids, and is married. When she found our program she had low energy and was looking for a sustainable way to lose weight. She would fast or restrict during the day, then end up binge eating at night.

Since joining our program over 16 weeks ago now, Chelsea has seen so many changes! In this episode, Chelsea and I discuss:

➡️Chelsea’s dieting history

➡️How she’s made the food work for her

➡️Losing 12 kgs

➡️How her mood has improved since joining the program

➡️What kinds of foods she’s eating

➡️How this way of eating isn’t a “diet”

➡️Working the meals with her family

➡️Advice Chelsea has for other women

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:24 - Brief background of Chelsea

01:54 - Her dieting history

02:53 - How she’s made the food work for her

04;14 - How long she's been in the program

04:24 - The results she'd seen after joining the program

04:51 - Losing 12kgs

05:52 - How many calories she's on

06:02 - What sorts of food she's eating

07:24 - What she enjoyed most about the program

07:55 - What she found the most challenging about the program

08:24 - How the food is fitting in with her family

08:48 - Her advice to women who are still sitting on the fence about joining the program

09:51 - How the coaching and support helped her achieved good results

10:17 - Her advice to other women who are in the same journey

It’s 2023! We hope everyone enjoyed their holidays and spent lots of quality time with their loved ones.

So we thought we'd start the year off with a podcast on our 5 top tips to reach your health and body goals in 2023.

In this episode, Craig and I discuss:

➡️Why patience is so important

➡️How where you are at is a reflection of what you’ve been doing previously

➡️Goal setting

➡️Not striving for perfection

➡️Practicing moderation

➡️Focusing on what you can do

➡️Committing to your training

➡️Tracking your food and learning about macronutrients and micronutrients

➡️Prioritising sleep

➡️Getting those steps in

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

03:19 - Jumping from one diet to another year after year

03:40 - Why you should stop doing all these quick fix diets to break free from that cycle

04:00 - How long will it really take for you to get to where you want to be

04:44 - Making massive changes

05:07 - How where you are at is a reflection of what you’ve been doing previously

05:17 - Habits, behavior, and lifestyle

07:37 - Setting your goals

10:06 - Focusing on progress not perfection

10:57 - Focusing on what you can do and not on what you cannot do

13:23 - Persistency and committing to strength training

14:54 - Why it's never too late to start

15:35 - Why strength is never a weakness

17:34 - Tracking your food and learning about macronutrients and micronutrients

19:07 - Why not tracking could be the very single reason why you're not making any progress

25:54 - Sleep, steps, and sunshine

29:31- What's in our Join our 7-Day Eat More, Train Less, Get Results Challenge

Dr Ray Peat sadly passed away on Thanksgiving, so Kate and I decided to do a tribute episode dedicated to him to celebrate all that he contributed to the world.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

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Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

https://raypeat.com/

SHOW NOTES

04:19 - How Emma first got introduced with Pre-metabolic

06:20 - How Craig and I are grateful that we found Emma and Dr. Ray Peats work

06:48 - Feeling empowered with my own health and just enjoying food

08:16 - How Dr. Ray Peat lived his life, self-experimenting, learning through the process, and not following what everyone does

11:40 - How Ray helped Emma zoomed out and look at high level rather than just this one thing

12:45 - Why Ray didn't always give any a specific answers a lot of times

16:00 - Supplementing and breaking food down

22:20 - What I learned from his work that changed me the most

24:12 - How he made you see things in a completely different way

27:22 - How he left us with so much

28:08 - Learning from our own body and understanding yourself and what health is

30:32: Having a break

32:24 - Slow changing over the years

The holidays are upon us! We're actually taking two full weeks off. I'm actually really looking forward to the time off, going to the beach, going out to eat, and catching up with friends and family.

We thought this was a good time to talk about what we do over the holidays when it comes to our training and nutrition and what we get our clients to do. I used to restrict like crazy leading up to the holidays, then I’d binge for two weeks and get straight back to restricting Jan 2nd 🤣

So, this is a short episode about what we do now and how you can approach your training and nutrition over the holidays.

In this episode, Craig and I chat about:

➡️Eating over the holidays

➡️Enjoying the holidays and time with your loved ones

➡️How its consistency that matters

➡️Not doing fat loss phases for these couple of weeks

➡️Breaking free of the restrict/binge mindset

➡️Getting enough protein

➡️The importance of starting your day with a solid breakfast that has 20-30g of protein

➡️Staying active

➡️Not worrying about progress for these two weeks

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

03:24 - Update about the release of Saturée Vitamin E

04:13 - Why restricting leading up to the holidays is not a good idea

05:14 - Enjoying the holidays and time with your loved ones

07:12 - Why it's not advisable to do a fat loss phase over the holiday period

08:40 - Breaking free from the restrict/binge mentality

10:15 - Not over-eating during Christmas

10:56 - How to get enough protein and how to stay active

11:11 - Not worrying about making progress during the holidays

This episode is inspired by one of our awesome clients!

Some of the best transformations in our program haven’t included a linear journey and haven’t been free of failure.

They only happened because they took consistent imperfect action (and failed lots of times). So, let’s dig into this a little bit further. Why should you focus on progress not perfection?

In this episode, Craig and I discuss:

➡️Thinking progress is too slow and how to shift your mindset around this

➡️Overcoming setbacks

➡️Focusing on the journey

➡️Making better decisions

➡️Accountability

➡️Coaching and making it a habit

➡️How close enough is good enough most of the time

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

04:22 - What I hear often from women we work with and what I always tell them

05:36 - How Lyric has focused on progress not perfection and how this has served her well

11:18 - Why you need to look at this as lifestyle changes

12:02 - Discipline = freedom

12:58 - Why making small changes is important and how to overcome setbacks

13:55 - Embracing and accepting slow progress

15:06 - Focusing on the journey not the destination

24:00 - External accountability and how this can turn into internal habits

24:34 - Working with a coach and how this can help you achieve your goals

Amy is hilarious. She has done amazingly well in our program, and is 35 years old, has three kids, is married, and also has her own business. Her life is hectic, but she has focused on what she can control. After 19 weeks in the program, it’s incredible how far Amy has come.

In this episode, Amy and I chat about:

➡️Emotional eating

➡️Extreme PMS and mood swings

➡️Restrictive eating

➡️How Amy lost 8.4 kgs

➡️Libido, energy, and mood improvements she’s experienced

➡️How Amy juggled everything with kids and her business

➡️Focusing on yourself

➡️How many calories and types of foods Amy is eating

➡️Building her own meal plan

➡️Her challenges through the process (including surgery)

➡️Advice Amy has for other women going through similar

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

SHOW NOTES

01:37 - Amy's background

02:41 - What made her join the program

03:47 - Her health issues before joining the program

04:50 - Her diet history

07:40 - How long she's been in the program, the results, and improvements in her health since joining

10:08 - How often she trains

11:51 - Focusing on what you can do and imperfect action and why this is important

14:11 - How many calories she's eating per day and the foods she's eating

15:38 - Planning ahead and why this is important

17:50 - What she enjoyed most about the program

20:19 - What was the most challenging

21:45 - Her activity levels

22:32 - The challenges she has faced through the process including her surgery

24:10 - How the food is fitting in with the family

30:47 - Her advice to women who are sitting on fence about joining the program

32:33 - How the coaching and support helped her achieve good results

We have beautiful Nyssa, one of our incredible coaches, on the podcast today! We’ve known Nyssa for years and actually met her back when she was a raving vegan and plant-based. But Nyssa found the light 😂 and she gets so many awesome results for her clients. They love her so so much, and it doesn’t take a lot to see why.

In this episode, Nyssa and I chat about:

➡️Veganism

➡️Nyssa’s dieting history

➡️Working with @thenutritioncoach (co-founder @saturee_official)

➡️Falling pregnant

➡️Cycle improvements

➡️How Nyssa juggles work, being a mom, and everything else

➡️Owning your choices and story

➡️Having a community/family

➡️How she gets results with her clients

➡️Nyssa’s advice to other women on this journey

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Nyssa Bovenkamp @nyssa_bovenkamp

SHOW NOTES

01:46 - Nyssa's background

03:02 - Veganism and her health history

04:50 - Her transition to pro-metabolic and working with Emma Sgourakis

06:50 - The improvements in her health

09:01 - Cutting carbs and sugar and why this is not healthy

10:00 - Being able to connect with working mothers like her and how this has been helpful

11:49 - How much weight she's lost

12:17 - How she juggles work, being a mum, and everything else

13:40 - Her advice to women about taking ownership

18:38 - Why she loves helping women

20:54 - How important it is to be around other women who on the same journey and why having the coaching and support is so helpful

22:22 - The types of women she's working with and how she's able to help them get results

23:46- Her advice to women who are on this journey