In our final episode of the season, we're diving into a little Paradigm Wrapped.

Or moreso, Sara & Nicola wrapped.

We're dropping all our best fuck yes's and fuck no's from 2023.

Shows, movies, books, podcasts, habits, meals, you name it!

If you're looking for recs for your entertainment, learning or nutrition in 2024, this one is full of goodies!

Thank you all for being here with us through another season, we've got some fun things planned for season 4 including some guests, research reviews and more.

We can't wait!

Catch ya on the flippity flip,

Sar & Nic

Days are shorter, weather is colder, and if you're finding yourself a bit more sad this time of year, you're not alone!

In today's episode we're diving into Seasonal Affective Disorder (SAD), and some considerations for navigating your mental health during the winter months.

We cover:

• SAD Pathophysiology and Symptoms
• Front Line SAD Treatments
• Other considerations whether you're struggling with SAD specifically or just feeling a bit more down than normal

Lots of good takeaways in this one! We hope you enjoy it.

Sar & Nic xx

Note: we are not mental health professionals and if you feel like you may be suffering with SAD you should consult your primary care doctor or mental health professional.

• Defining what routine means for you
• Letting go of perfection or all-or-nothing mentality
• Considerations for choosing where to focus your energy

• A brief overview of the menstrual cycle
• Our previous thoughts and previous research
• What the current research shows
• Limitations of the research and subjective vs. objective findings
• Application

On today's epi, we're diving into fat loss phases from more of a personal update, as we’ve both been in them for awhile now.We go through a quick recap of each of our goals for this cut, how long it’s been, how and overall how we’ve been feeling throughout it. And also touch on:

• What our expectations were + timeline, measuring progress

• How we planned for social events (weddings, bach parties, travel etc.)

• Any obstacles we came up against + how we navigated

If you're currently in a fat-loss phase, planning one for the future or just want a little peak into our lives and how we navigate this shit, tune into this epi!And if you want some support with your nutrition this summer, we've both got spots opening up for July. Get on the waitlist here!As always, thanks for being here. Much love!Sar & Nic xx

• "Failing" at a goal
• Blowing our weekend nutrition
• Navigating struggles of eating more food
• "Trusting the process"

Today we're going through a bunch of shit that we've changed our mind on over the last months to the last decade.We're diving into fitness trends, nutrition, overall well-being and throwing some just for fun things in there as well! Some of the topics we hit on:

• Reverse Dieting

• Cycle "Synching"

• "Tough Love"

• Enjoying Our Food

• "Sustainable" Dieting

And a bunch more.Curious if ya'll agree with us on these?! Drop us a message on the gram' and let us know what you think!

As always, thanks for listening,

Sar & Nic xx