Welcome to The REACH YOUR PEAK EXPERIENCE PODCAST
(THE NUTRITION PODCAST FOR THE BUSY AND ACTIVE INDIVIDUAL)
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ALL EPISODE DESCRIPTIONS BELOW
#276: Should You Focus on Fat Loss or Muscle Building First? 1 Simple Question To Cut Through The Noise
One of the more common body composition-related questions is whether or not one should focus on fat or muscle first.
The truth is that there is no universal rule or guideline to follow here as its very much nuanced and contextual.
However, there are ways to help make a more informed decision and that is what today is about.
In today’s episode, I share with you 1 question you can ask yourself to help guide you on answering whether you yourself should start with fat loss or building lean muscle mass.
The truth is that there is no universal rule or guideline to follow here as its very much nuanced and contextual.
However, there are ways to help make a more informed decision and that is what today is about.
In today’s episode, I share with you 1 question you can ask yourself to help guide you on answering whether you yourself should start with fat loss or building lean muscle mass.
#275: The Tyre Analogy Mindset Hack - Overcoming Self Sabotaging Behaviour
Do you ever find yourself overreacting to an obstacle or slip-up with your nutrition and weight loss journey and end up giving up for a bit or ruining things even more? Allow me to help.
Introducing the tyre analogy mindset switch. In this episode, I share the tyre analogy mindset hack that will help you overcome self sabotaging behaviour in the face of obstacles.
Introducing the tyre analogy mindset switch. In this episode, I share the tyre analogy mindset hack that will help you overcome self sabotaging behaviour in the face of obstacles.
#274: Stress Eating? Pattern Interrupt Method revealed!
Are you a stress eater? So many are so you are not alone.
Stress eating habits and behaviours can truly be an obstacle when it comes to your nutrition but is one that can be addressed through correct strategy. One such way is using a Pattern Interrupt method - an easy baseline tactic that I teach my clients. In this episode, I break down a simple approach to start breaking up some of your stress eating setbacks.
Stress eating habits and behaviours can truly be an obstacle when it comes to your nutrition but is one that can be addressed through correct strategy. One such way is using a Pattern Interrupt method - an easy baseline tactic that I teach my clients. In this episode, I break down a simple approach to start breaking up some of your stress eating setbacks.
#273: Harsh Truth Post-Muscle Building Phase - Setting Realistic Expectations With Body Comp
"Where did my muscle go?!" - Many people after thinking they are smaller than they should be after a cutting phase post bulk. So what is happening here? Did you actually lose the muscle? When it comes to nutrition I have realised that many hardships for people stem from a poor understanding of what to expect which is worsened by unrealistic expectations.
So why does this matter for this situation? In this episode, I unveal a hidden lesser known reality around your muscle building phase and why it seems you lost so much during your subsequent cut.
So why does this matter for this situation? In this episode, I unveal a hidden lesser known reality around your muscle building phase and why it seems you lost so much during your subsequent cut.
#272: A “Different” Way Of De-Constructing and Approaching Your Nutrition Goals
Why does approaching a health and nutrition goal have to feel so external to everything else in our life?
Why do we think how we plan for and execute our plan to achieve a fat loss goal or muscle building goal or leveling up performance…needs to be something fancy or different? Importantly, today I want to show you how you can break down a goal and start taking steps towards achieving it using a real-life example from my life that I use, which may be familiar to you. Using this “tactic” you will see that anything can be achievable when you approach things strategically and cleverly. It comes down to some simple maths and a methodological mindset.
In this episode, I teach you how.
Why do we think how we plan for and execute our plan to achieve a fat loss goal or muscle building goal or leveling up performance…needs to be something fancy or different? Importantly, today I want to show you how you can break down a goal and start taking steps towards achieving it using a real-life example from my life that I use, which may be familiar to you. Using this “tactic” you will see that anything can be achievable when you approach things strategically and cleverly. It comes down to some simple maths and a methodological mindset.
In this episode, I teach you how.
#271: The “Nutrition Pizza” Of Priority De-Constructed
Forget Dominos. Forget Pizza Hut. Forget the local place that does the “Best Pizza in Hogwarts”.
Today I ordered a pizza for you from The Climbing Dietitian HQ. This pizza is heavy on the educational sauce and the knowledge is cooked to perfection. I am talking about my signature dish…the Pizza Analogy for Nutrition Prioritization.
Particularly, the nutrition prioritization for body composition goals. You know…the ol lose bodyfat or build muscle thing. Because this is one many do NOT get right. However I have developed this analogy to also be used for other goals too.
It all starts with the key fundamentals - the crust. We all know how a bad crust can ruin a pizza experience, right? hahah
So sit back and grab a slice! In this episode, I deep dive into my Nutrition Pizza framework.
Today I ordered a pizza for you from The Climbing Dietitian HQ. This pizza is heavy on the educational sauce and the knowledge is cooked to perfection. I am talking about my signature dish…the Pizza Analogy for Nutrition Prioritization.
Particularly, the nutrition prioritization for body composition goals. You know…the ol lose bodyfat or build muscle thing. Because this is one many do NOT get right. However I have developed this analogy to also be used for other goals too.
It all starts with the key fundamentals - the crust. We all know how a bad crust can ruin a pizza experience, right? hahah
So sit back and grab a slice! In this episode, I deep dive into my Nutrition Pizza framework.
#270: The Resistance Connundrum - Untold Truth Around Food Restriction “Strategy”
When one wants to lose weight and achieve some fat loss results…
The automatic response is some form of food and calorie restriction. Makes sense…calorie deficit is key, right.
However, there is a difference between good and bad restriction strategy and that is why alot of people jumping on the bandwagon of clean eating will find themselves thinking they are using a tool but creating a weapon against their efforts.
In today’s episode, I share with you a concept I coined called The Resistance Connundrum - how food restriction done poorly can actually undermine your fat loss results.
The automatic response is some form of food and calorie restriction. Makes sense…calorie deficit is key, right.
However, there is a difference between good and bad restriction strategy and that is why alot of people jumping on the bandwagon of clean eating will find themselves thinking they are using a tool but creating a weapon against their efforts.
In today’s episode, I share with you a concept I coined called The Resistance Connundrum - how food restriction done poorly can actually undermine your fat loss results.
#269: The Truth About Progression - The Linearity Fallacy
Oh, you expect your progress to be linear?
You want to improve every day in consistent fashion? Not so fast. You may want to sit down while I tell you this through this podcast episode. Today I explore the reality of progress and how one’s belief or desire for linearity is often misguided and unrealistic - whether it be in performance, body composition, and everything in between.
You want to improve every day in consistent fashion? Not so fast. You may want to sit down while I tell you this through this podcast episode. Today I explore the reality of progress and how one’s belief or desire for linearity is often misguided and unrealistic - whether it be in performance, body composition, and everything in between.
#268: Does The Number of Meals Per Day Really Matter?
There’s talk about meal timing. There’s talk about meal composition. There’s talk about meal size.
And there is also talk about meal frequency. Does it really matter how many number of meals you have per day?
In this episode, I deep dive into this and share some examples and considerations around meal frequency to give you a better understanding of meal count and if it actually does matter in the grand scheme of nutrition things.
And there is also talk about meal frequency. Does it really matter how many number of meals you have per day?
In this episode, I deep dive into this and share some examples and considerations around meal frequency to give you a better understanding of meal count and if it actually does matter in the grand scheme of nutrition things.
#267: The Ice Cube Analogy - Explaining The Truth Behind Fat Burning
Fat burning = Fat Loss, right?
Wrong. Well not necessarily wrong but not quite the correlation you or others may think it is.
Now while I do understand that fat burning is used a a phrase pretty interchangeably with fat loss but this is targeting the whole space of fat burning products and activities that are promoted incorrectly. Do XYZ to increase “fat burning”.
Drink this drink for “fat burning”. So what is the truth you need to know here?
In this episode, I use a simple analogy I created to explain how to think about fat burning vs ft loss…and why they are not as interchangeable as you may think.
Wrong. Well not necessarily wrong but not quite the correlation you or others may think it is.
Now while I do understand that fat burning is used a a phrase pretty interchangeably with fat loss but this is targeting the whole space of fat burning products and activities that are promoted incorrectly. Do XYZ to increase “fat burning”.
Drink this drink for “fat burning”. So what is the truth you need to know here?
In this episode, I use a simple analogy I created to explain how to think about fat burning vs ft loss…and why they are not as interchangeable as you may think.
#266: 3 Ways To Minimise Muscle Loss in a Fat Loss Phase
If you are bulking or building muscle in any way, there is a good chance you will eventually switch to a fat loss/leaning out phase. One of the common concerns with this is the preconceived idea or worry around muscle losses - all those sweet hard-earned gains going away. While it is never that simple or easy to just lose your muscle, there are ways to minimise this. In this episode, I breakdown 3 simple things you can do and consider to minimise muscle loss in a fat loss phase.
#265: A Dietitians Curated List of Low Calorie Sauce Winners
“Let’s get saucy”.
This is one way you can improve your meal prep and make things easier by creating variety without having to use a different recipe each week. Your sauce game can truly make or break your meals so having options that don’t break your calorie bank is key. In this episode, I share a few lower-calorie sauce ideas that you can use to jazz up your meal prep and make your diet just that little bit more varied and fun!
This is one way you can improve your meal prep and make things easier by creating variety without having to use a different recipe each week. Your sauce game can truly make or break your meals so having options that don’t break your calorie bank is key. In this episode, I share a few lower-calorie sauce ideas that you can use to jazz up your meal prep and make your diet just that little bit more varied and fun!
#264: The Hard Truth About Hard Goals - The Blunt Reality of Nutrition Goals
In order to succeed with your nutrition goals, there needs to be a proportionate effort to the level of results you are hoping for. This is where people get stuck. It is important to understand that while sometimes nutrition can be simple, it is not “easy” to achieve your goals. You need to do some things in a way that you might not be accustomed to or thought you would need to. What do I mean by all this? In this episode, I open up about the hard truth about hard goals - that sometimes you will need to do this one thing in order to succeed.
#263: Common Nutrition Trends To Avoid At The Start Of The New Year!
With January comes a slew of returning (and new) nutrition trends and fads. Some are to be completely avoided. Others would require at least some more thought and consideration before you embark on doing them. Regardless, it is important for me to highlight to you some common nutrition trends that pop up, especially around the new year that you should be wary of. In this episode, I share 6 common diet trends to look out for and be cautious about this next month or so.
#262: New Year New Diet Trap
New year, new you? No. New year, new resolution? No. New year, new goal? Nope.
New year, new diet? Yes. Or so it seems with the number of people switching and changing and jumping on the latest trendy diets every single new year in January. In this episode, I discuss why the new year new diet thing is a trap! And potentially keeping you from seeing the results you are waiting for.
New year, new diet? Yes. Or so it seems with the number of people switching and changing and jumping on the latest trendy diets every single new year in January. In this episode, I discuss why the new year new diet thing is a trap! And potentially keeping you from seeing the results you are waiting for.
#261: Red Pill vs. Blue Pill (New Year Resolution Edition)
New year, new you? Of course, it’s what we all say right… But when the decision needs to be made on how you approach your nutrition this year…which will you choose? The quick fix results in January and February? Or the long-term real results that take TIME? In this episode, I open up the dialogue around which “pill” would you choose when it comes to your nutrition and results as we kick off another new year.
#260: Protein Takeover? Not everything needs to be a high protein version of something….and here’s why.
High protein this, high protein that. It is no secret that protein has taken over and that food companies are now bombarding us with protein versions of what it seems like to be everything from ABC to XYZ. Is this a good thing though? A prime opportunity to never miss out of those protein gains? Well, yes and no. It’s neither good or bad. This is a nuanced topic and context really matters. In this episode, I rant a bit about how not everything needs to be high protein and the reasons why may surprise you (especially coming from a protein lovin’ and promoting Dietitian).
#259: Uncovering The Truth Around Post-Christmas/Holiday Season Weight Gain
After Christmas and New Years (the holiday season), you may find yourself a bit heavy. A bit softer. A bit more…less defined. So why is this? What happened? Well, most would believe they have had a setback in their fat loss goals. Many would see it as a failure. However, you need to understand the truth behind the post holiday weight gain!
The truth may look different that you expect and in turn change your perspective for the better.
In this episode, I deep dive into the post-Holiday season weight gain and uncover the truth of what happened, how to react to it, and what you should do now.
The truth may look different that you expect and in turn change your perspective for the better.
In this episode, I deep dive into the post-Holiday season weight gain and uncover the truth of what happened, how to react to it, and what you should do now.
#258: New Year's Resolution Conundrum - Flipping The Script
“New year, new me!” - You, probably, maybe.
Every new year brings in a wave of aspirations in the form of new years resolutions. From nutrition and fitness to work, and everything in between. However, did you know that there is a good way and a bad way of going about it?
Did you know that the simple new year resolution is not actually all it’s cracked up to be?
In this episode, I explain why I am not the biggest fan of the basic new years resolution most people seem to lean their hats (and hope) on each year, hoping to achieve something different.
Every new year brings in a wave of aspirations in the form of new years resolutions. From nutrition and fitness to work, and everything in between. However, did you know that there is a good way and a bad way of going about it?
Did you know that the simple new year resolution is not actually all it’s cracked up to be?
In this episode, I explain why I am not the biggest fan of the basic new years resolution most people seem to lean their hats (and hope) on each year, hoping to achieve something different.
#257: The Hara Hachi Bun Me principle of 80% - How To Simply Your Nutrition and Level Up Your Fat Loss
There is a Japanese phrase that goes: Hara Hachi Bun Me. Using this simple teaching will help inject your nutrition game with a good dose of more mindfulness and intuitiveness when it comes to your eating. This is invaluable when trying to level up your diet and improve weight loss results. In this episode, I explain what Hara Hachi Bun Me means, why it’s awesome, and how you can use it in your life right now to make things easier and better for yourself.
#256: “Is this snack ok?” - Introducing the “Fill The Cup” Test and Analogy
“Is this snack ok to eat?” - Many a client over the years.
The truth is that this does not have a blanket yes or no answer to it and is is highly variable due to the nuances and contextual considerations. Really is a “it depends” situation.
However, there is a way for you to think about this more simply and it will hopefully help you think more strategically about your snacks. Let’s use the ol fill the cup analogy, shall we?
In this episode, I explain a simple way on how you can look at your snack in question to gauge if it is ok or not for your fat loss strategy.
The truth is that this does not have a blanket yes or no answer to it and is is highly variable due to the nuances and contextual considerations. Really is a “it depends” situation.
However, there is a way for you to think about this more simply and it will hopefully help you think more strategically about your snacks. Let’s use the ol fill the cup analogy, shall we?
In this episode, I explain a simple way on how you can look at your snack in question to gauge if it is ok or not for your fat loss strategy.
#255: Stack Your Days - Using The Power Of Reps To Create Real Change and Results
Reps reps reps. Reps remove doubt. So that is why it is very important to focus on the daily fundamentals and creating consistency. Enter “Stacking Your Days”. A concept I got introduced to from a Chris Paul video.
This is a very effective way to look at your efforts and enable yourself to approach things the right way and build something overtime that will last.
In this episode, I share with you the concept of Stacking Your Days and how you can use this to improve your results and make the nutrition game a success story for you.
This is a very effective way to look at your efforts and enable yourself to approach things the right way and build something overtime that will last.
In this episode, I share with you the concept of Stacking Your Days and how you can use this to improve your results and make the nutrition game a success story for you.
#254: The Protein Obsession…Is it justified? - A Dietitian’s Take On The High Protein Everything Reality
Not everything needs to be high protein this and high protein that… The reality is that we have entered a time when food companies are launching high protein versions of their foods and creating an influx of high protein “everything”. So is this a good thing or a bad thing? What is my take on this as a Dietitian who actually loves himself some protein?
In this episode, I share my thoughts on the current trend of high protein versions of so many food staples and whether I think it’s good or misguided.
In this episode, I share my thoughts on the current trend of high protein versions of so many food staples and whether I think it’s good or misguided.
#253: Are energy drinks actually worse for you than coffee?
Energy drinks vs. coffee.
The 2 primary sources of caffeine in the lives of the vast majority. Both have their fans. Both have their skeptics. Both have their haters. So how much truth is there to the general fear around energy drinks? Especially in comparison to the universally accepted coffee. They both are vehicles of caffeine ingestion afterall. So how different can they be?
In this episode, I explore these 2 drinks and compare them like for like to give you the true, science-based answer on whether one is truly better than the other.
The 2 primary sources of caffeine in the lives of the vast majority. Both have their fans. Both have their skeptics. Both have their haters. So how much truth is there to the general fear around energy drinks? Especially in comparison to the universally accepted coffee. They both are vehicles of caffeine ingestion afterall. So how different can they be?
In this episode, I explore these 2 drinks and compare them like for like to give you the true, science-based answer on whether one is truly better than the other.
#252: 3 Food Tracking App Mistakes You Need To Avoid! - How To Improve Calorie Tracking
If you are someone who is tracking their calories, perhaps for fat loss, then there is a good chance you are leaving some results on the table by making 1 or more common food-tracking app mistakes. Whether you are using MFP or Cronometer or something else, these mistakes are universal and are more common than you may think. They can directly impact the accuracy at which you keep to your calorie deficit (or whatever calorie strategy and goal you have), and can leave you wondering why is the system not working better.
In this episode, I share with you the 3 food tracking app mistakes that you should stop doing today.
In this episode, I share with you the 3 food tracking app mistakes that you should stop doing today.
#251: Fasted Cardio = More Fat Burning = More Fat Loss?
There is a general belief that fasted cardio promotes more fat burning.
People believe that more fat burning = more fat loss. Are these 2 beliefs true or untrue? Does fasted cardio burn more fat? Is fasted cardio the secret to successful fat loss and a better physique or are we not seeing the forest for the trees?
In this episode, I breakdown the science behind fasted cardio, fat burning, and fat loss. I reveal the truth and if in fact fasted cardio is the secret to better fat loss results or not.
People believe that more fat burning = more fat loss. Are these 2 beliefs true or untrue? Does fasted cardio burn more fat? Is fasted cardio the secret to successful fat loss and a better physique or are we not seeing the forest for the trees?
In this episode, I breakdown the science behind fasted cardio, fat burning, and fat loss. I reveal the truth and if in fact fasted cardio is the secret to better fat loss results or not.
#250: The 2 Triangles Framework - Understanding How Nutrition Strategy Prioritisation Works!
Understanding nutrition strategy is not just about knowing what to do to achieve xyz.
It also requires you to have a grasp on how goal prioritisation and nutrition strategy are interlinked. Understanding how focusing on 1 means that you can not optimise fully for all. People's goals usually fall into 3 categories when it comes to leveraging nutrition. One of these has 3 clear distinct focuses too. When you focus on one goal, others will not feel the touch of optimisation to the same degree. This is facts and this is normal. So what does this all mean? How does all this matter for you? In this episode, I explain the 2 Triangles Framework that I teach to clients when helping them understand how to approach goals through intentional nutrition strategy.
It also requires you to have a grasp on how goal prioritisation and nutrition strategy are interlinked. Understanding how focusing on 1 means that you can not optimise fully for all. People's goals usually fall into 3 categories when it comes to leveraging nutrition. One of these has 3 clear distinct focuses too. When you focus on one goal, others will not feel the touch of optimisation to the same degree. This is facts and this is normal. So what does this all mean? How does all this matter for you? In this episode, I explain the 2 Triangles Framework that I teach to clients when helping them understand how to approach goals through intentional nutrition strategy.
#249: 4 Simple Changes To Improve Fat Loss Potential Today (That you know about but need reminding)
There are some nutrition basics. Fundamentals if you will. That anyone can do right now and make their life easier as far as nutrition goes and potentially even assist with fat loss efforts. They are action steps or simple strategies that create a better foundation and make efforts for weight loss just that bit easier. Common sense stuff. Probably things you know you should be doing or could be doing but need reminding.
So use me today as the reminder event. In this episode, I keep it short and sweet and reveal 4 actions you can start working on to improve your chances of being a better loser of bodyfat (and help in other areas beyond just mere leanness too).
So use me today as the reminder event. In this episode, I keep it short and sweet and reveal 4 actions you can start working on to improve your chances of being a better loser of bodyfat (and help in other areas beyond just mere leanness too).
#248: Nutrition In Rehab Time - The Importance of Maintaining Strategic Thinking
As an athlete (or gym goer), rehab is either something you have done or you will inevitably encounter in some form or fashion or degree in your life. Injuries happen - big and small, short and long, insignificant and lifechanging. No matter the situation, if you get a setback then you will have to rehab in some way.
I have personally worked with several clients who are going through injury or coming back from one, and I help them navigate the nutrition equation so that we set them up for the best return and success. So is nutrition truly important during rehab? What are the implications of just coasting through it and not adjusting your program?
In this episode, we explore rehab and nutrition - the relationship and whether or not your diet requires strategic thinking during your “bounce back” era.
I have personally worked with several clients who are going through injury or coming back from one, and I help them navigate the nutrition equation so that we set them up for the best return and success. So is nutrition truly important during rehab? What are the implications of just coasting through it and not adjusting your program?
In this episode, we explore rehab and nutrition - the relationship and whether or not your diet requires strategic thinking during your “bounce back” era.
#247: Cheat Meals and Fat Loss Plan - Can They Coexist? (Impact Revealed)
“Is it ok if I still have a cheat meal? Will that affect my results?”
This is a common question and one that I recently got asked by a new client again. Cheat meals seem to be forever connected to the nutrition space, a way for one to unshackle the constraints of dieting and enjoy moments among the gruelling efforts to lose weight. However, is this possible? Can cheat meals co-exist with fat loss aspirations or are you barking up the wrong tree and setting yourself back…
In this episode, I give you my take on cheat meals, if they can be used effectively, and how they can impact your results depending on how you go about them.
Let’s see if indulgence can meet strategy!
This is a common question and one that I recently got asked by a new client again. Cheat meals seem to be forever connected to the nutrition space, a way for one to unshackle the constraints of dieting and enjoy moments among the gruelling efforts to lose weight. However, is this possible? Can cheat meals co-exist with fat loss aspirations or are you barking up the wrong tree and setting yourself back…
In this episode, I give you my take on cheat meals, if they can be used effectively, and how they can impact your results depending on how you go about them.
Let’s see if indulgence can meet strategy!
#246: Fat Burning Does NOT = Fat Loss (Exploring the #YeahScience)
There is a general belief that doing things that result in more fat burning is automatically the answer to fat loss woes and struggling weight loss goals. However, this is not an exact science. It does not necessarily mean it is true in a given situation. While we interchangeably like to use fat burning and fat loss, there are specific scenarios in which this can get confused and lead to incorrect strategy and poor thinking around fat loss planning.
In this episode, I explore the difference between fat burning and tangible fat loss. Using key examples from my experience as a Dietitian and the most common scenarios in which this creates misinformation, I will explain how they are different and what you should be focusing on instead.
In this episode, I explore the difference between fat burning and tangible fat loss. Using key examples from my experience as a Dietitian and the most common scenarios in which this creates misinformation, I will explain how they are different and what you should be focusing on instead.
#245: 3 Books You Should Read To Level Up Your Lifestyle and Reach Your Goals
Books can be sources of inspiration, advice, and direction that one needs to help add fuel to one's pursuit of goals and achievement. They can be the additional tool one uses to address limitations and/or obstacles getting in your way or simply a way to change your perspective to help move you further along any journey you may be on.
When working on your nutrition and fitness aspirations, certain books can help provide information and tools that can assist you in overcoming setbacks or even provide a catalyst to boost you closer to your goals.
So as a fellow book reader and as someone who has realised the value self-development can have, I have gained insight into some books that have personally helped me but also have become staples that I recommend to people wanting to leverage more from their nutrition. What recommendations do I have for you?
In this episode, I share 3 book recommendations I personally would recommend you read if you are someone looking to achieve some big goals in your health, nutrition, and fitness. These books address 3 different areas that can limit your potential when trying to reach your peak.
When working on your nutrition and fitness aspirations, certain books can help provide information and tools that can assist you in overcoming setbacks or even provide a catalyst to boost you closer to your goals.
So as a fellow book reader and as someone who has realised the value self-development can have, I have gained insight into some books that have personally helped me but also have become staples that I recommend to people wanting to leverage more from their nutrition. What recommendations do I have for you?
In this episode, I share 3 book recommendations I personally would recommend you read if you are someone looking to achieve some big goals in your health, nutrition, and fitness. These books address 3 different areas that can limit your potential when trying to reach your peak.
#244: DO NOT do a “Dirty Bulk” | Reasons Why According To A Sports Dietitian
Dirty bulking…what is it good for? Absolutely nothing (for 97.7564% of people)
When people try to build muscle, most want it now and want it quickly. Impatience…the gyms are rife with it.
Due to the general idea and perception that to build quality muscle mass you need to eat a lot to get better and faster gains, more and more athletes and gym goers are jumping on the bandwagon of the “dirty bulking phase”.
In other words, eat anything and everything in larger than life quantities in the bid to maximise the muscle growth potential and put on as much mass as quickly as possible. This is a silly way to go about it for the vast majority of muscle seekers! I am here to explain why. In this episode, I explain why you should avoid dirty bulking if you truly care about your body composition goals and want to actual make things easier on yourself.
When people try to build muscle, most want it now and want it quickly. Impatience…the gyms are rife with it.
Due to the general idea and perception that to build quality muscle mass you need to eat a lot to get better and faster gains, more and more athletes and gym goers are jumping on the bandwagon of the “dirty bulking phase”.
In other words, eat anything and everything in larger than life quantities in the bid to maximise the muscle growth potential and put on as much mass as quickly as possible. This is a silly way to go about it for the vast majority of muscle seekers! I am here to explain why. In this episode, I explain why you should avoid dirty bulking if you truly care about your body composition goals and want to actual make things easier on yourself.
#243: 4 Post-Training / Post-Game Takeaway Options (That Will Not Break Your Fuelling Plan)
A situation that many athletes and gym goers find themselves in, is when they finish a hard and gruelling training session or complete a sporting game and they need to kick off their fuelling…
Yet they don’t have anything prepared at home OR more commonly they are travelling at the time (perhaps an interstate or overseas sporting competition) and need to be able to make a decision on the go that will still tick off the re-fuel and recovery boxes. What can one choose? What does one do? There are better options, less ideal options, great options, and pretty crappy options. And it’s not always going to be a smooth logistical feat. However, I wanted to help by providing some ideas that I would choose and that I have recommended to athletes before, based on what is available here in Australia at least. In this episode, I share 4 on-the-go takeaway options that athletes and gym goers can choose from to tick off the fuelling box when they don’t want to or can’t prepare a suitable meal prep at home.
Yet they don’t have anything prepared at home OR more commonly they are travelling at the time (perhaps an interstate or overseas sporting competition) and need to be able to make a decision on the go that will still tick off the re-fuel and recovery boxes. What can one choose? What does one do? There are better options, less ideal options, great options, and pretty crappy options. And it’s not always going to be a smooth logistical feat. However, I wanted to help by providing some ideas that I would choose and that I have recommended to athletes before, based on what is available here in Australia at least. In this episode, I share 4 on-the-go takeaway options that athletes and gym goers can choose from to tick off the fuelling box when they don’t want to or can’t prepare a suitable meal prep at home.
#242: Sports Supplements and Teenagers | 3 reasons Sports Dietitians Recommend Against It!
From creatine to pre-workout to anything in between…
More and more adolescents (both athletes and non-athletes alike) are moving towards the use of sports supplements or are considering using one. I have had more and more parents bring their teens to see me and provide advice around supplement use. It is a topic worth looking into as there is a good chance you are a teenager taking or wanting to take one or are a parent concerned and wanting more information. The truth is that everything is contextual to nutrition and the same applies to the use of supplements with adolescents, so it is not black and white either. However, the general consensus is that the first action should be to try and sway them away from thinking they should take supplements.
In this episode, I share 3 reasons or considerations on why we as Dietitian’s tend to try and sway teenage athletes and gym goers from the use of or strict reliance on sports supplements.
More and more adolescents (both athletes and non-athletes alike) are moving towards the use of sports supplements or are considering using one. I have had more and more parents bring their teens to see me and provide advice around supplement use. It is a topic worth looking into as there is a good chance you are a teenager taking or wanting to take one or are a parent concerned and wanting more information. The truth is that everything is contextual to nutrition and the same applies to the use of supplements with adolescents, so it is not black and white either. However, the general consensus is that the first action should be to try and sway them away from thinking they should take supplements.
In this episode, I share 3 reasons or considerations on why we as Dietitian’s tend to try and sway teenage athletes and gym goers from the use of or strict reliance on sports supplements.
#241: Energy Drinks? What Are They Good For! | My Thoughts As A Sports Dietitian
Energy drinks…so many options. Super popular. Yet long-hated on and feared by many too. So what is the go with them?
Are they good or evil? Should you consider using them?
Energy drinks should be seen as a supplement so clearly context and nuance matters yet is often deficient when opinions on these products are very strong. In this episode, I simply give my take and level headed analysis of energy drinks, their usage, and if they are as bad as people tend to always think they are.
Are they good or evil? Should you consider using them?
Energy drinks should be seen as a supplement so clearly context and nuance matters yet is often deficient when opinions on these products are very strong. In this episode, I simply give my take and level headed analysis of energy drinks, their usage, and if they are as bad as people tend to always think they are.
#240: Whey Protein Isolate vs. Whey Protein Concentrate - Which Should You Choose?
Is whey isolate better than whey concentrate? Which one should you choose?
How are they different? All common questions for people trying to pick a new protein powder to add into their nutrition plan and routine. The reality is that there are some super simple considerations that will help you pick the right one for you! In this episode, I compare whey isolate and whey concentrate to provide you the simple insight into which one you should choose based on your needs and preferences.
How are they different? All common questions for people trying to pick a new protein powder to add into their nutrition plan and routine. The reality is that there are some super simple considerations that will help you pick the right one for you! In this episode, I compare whey isolate and whey concentrate to provide you the simple insight into which one you should choose based on your needs and preferences.
#239: 5 Non-Scale Wins/Metrics To Start Using | Looking Beyond The Scale
Progress, wins, improvements…they are all about more than simply your weight. Even with a fat loss goal.
So it is important you look at the bigger picture and balance out your approach by adding in more metrics to complement your weight goals. Stop racing towards a number and forgetting all the milestones and wins along the way!
Here are 5 ways you can track your progress without stressing over and being obsessed with the number on your scale…
In this episode, I share with you 5 great ideas for non scale metrics/wins you can start tracking to make your progress report a lot better!
So it is important you look at the bigger picture and balance out your approach by adding in more metrics to complement your weight goals. Stop racing towards a number and forgetting all the milestones and wins along the way!
Here are 5 ways you can track your progress without stressing over and being obsessed with the number on your scale…
In this episode, I share with you 5 great ideas for non scale metrics/wins you can start tracking to make your progress report a lot better!
#238: Vitamin D…What do you need to know about the sunny vitamin?
Supplements are super popular, yet more than 70% of them are useless and not right/needed for a given individual at a given time. Yet within this, almost contrasting world of supplements exists products that a large percentage of the population either needs or would benefit from. Vitamin D is one such nutrient and one such supplement.
So what do you need to know? Here is your mini guide to vit D supplements.
In this episode , I breakdown the basics around vitamin D and vitamin D supplementation so that you have the information you need to make the most informed decision around your nutrition.
So what do you need to know? Here is your mini guide to vit D supplements.
In this episode , I breakdown the basics around vitamin D and vitamin D supplementation so that you have the information you need to make the most informed decision around your nutrition.
#237: The Many Faces of Performance - Looking Beyond Just Sport!
When someone says the word performance, the first and often only thing that comes to mind is…
Sports Performance! However, performance has many faces. Performance is important for various reasons and it does not just involve athletes. You need to start looking at performance beyond a single lense and look at the bigger picture. Embracing performance in its various forms is a great way to become the best version of yourself.
In this episode, I deep dive into what performance looks like and how you should start looking at and leveraging nutrition for the different types of performance that can help you reach your peak.
Sports Performance! However, performance has many faces. Performance is important for various reasons and it does not just involve athletes. You need to start looking at performance beyond a single lense and look at the bigger picture. Embracing performance in its various forms is a great way to become the best version of yourself.
In this episode, I deep dive into what performance looks like and how you should start looking at and leveraging nutrition for the different types of performance that can help you reach your peak.
#236: Addition vs Subtraction Strategy - How poor “maths” is leading results on your table
Most nutrition strategies are super one-sided…. Most people are thinking about subtraction only…
It’s all about “removing this” and “taking away that” and “reducing this”.
However, the best strategy is a balancing act of addition AND subtraction. Adding things rather than just taking away things is the key. In this episode, I explain the importance of using both an addition-based strategy as well as subtraction strategy to get the most out of your nutrition and achieve better success.
It’s all about “removing this” and “taking away that” and “reducing this”.
However, the best strategy is a balancing act of addition AND subtraction. Adding things rather than just taking away things is the key. In this episode, I explain the importance of using both an addition-based strategy as well as subtraction strategy to get the most out of your nutrition and achieve better success.
#235: Sports Dietitian Shares Unpopular Opinion on “Dieting” (That Will Help You Get Better Results)
The fact is that there is NO one way to approach nutrition. There is NO best diet.
Nor is there a perfect diet, NO. However, conventional dieting beliefs are strong and many people believe some hard and fast rules around nutrition NEED to be followed. There is a lot of black and white thinking when it comes to fat loss nutrition specifically. Truth is a little bit different. In fact, with my years of experience working with clients, I have developed some opinions on “dieting” that are quite unpopular.
In this episode, I share one unpopular opinion I have on nutrition and dieting that will probably surprise you and seem crazy, but will help you potentially get better results and stick to your plan.
Nor is there a perfect diet, NO. However, conventional dieting beliefs are strong and many people believe some hard and fast rules around nutrition NEED to be followed. There is a lot of black and white thinking when it comes to fat loss nutrition specifically. Truth is a little bit different. In fact, with my years of experience working with clients, I have developed some opinions on “dieting” that are quite unpopular.
In this episode, I share one unpopular opinion I have on nutrition and dieting that will probably surprise you and seem crazy, but will help you potentially get better results and stick to your plan.
#234: How To Choose Your Protein Powder - The Best (and Easiest) Protein Criteria
Protein powder. Super popular. Well researched. Effective.
But which one should you choose? You need to learn how to make this decision the right way. Luckily I have some basic criteria to share with you. In this episode, I explain how to choose the right protein powder option on the market so that you do not waste your money (or simply to keep it nice and simple for you so you can focus on more important things).
But which one should you choose? You need to learn how to make this decision the right way. Luckily I have some basic criteria to share with you. In this episode, I explain how to choose the right protein powder option on the market so that you do not waste your money (or simply to keep it nice and simple for you so you can focus on more important things).
#233: Missed the Motivation Train? Here are some tips on re-motivating yourself!
Motivation….
It comes and it goes. It helps and then it doesn’t….
So what can one do when motivation dips and the effort drops - leading to your nutrition plan and exercise not being adhered too? In this episode, I share some easy tips to help you re-motivate yourself and get back on track.
It comes and it goes. It helps and then it doesn’t….
So what can one do when motivation dips and the effort drops - leading to your nutrition plan and exercise not being adhered too? In this episode, I share some easy tips to help you re-motivate yourself and get back on track.
#232: Is there such a thing as a BEST FAT LOSS DIET?
“What is the best fat loss diet?”
This is a question every dieter wants to know or has asked themselves before.
We all want to know the BEST way to do something in the hopes its the easiest and quickest way to get to our goals.
So what is the truth here? Does one exist or are you chasing unicorns?
In this episode, I answer this question once and for all.
This is a question every dieter wants to know or has asked themselves before.
We all want to know the BEST way to do something in the hopes its the easiest and quickest way to get to our goals.
So what is the truth here? Does one exist or are you chasing unicorns?
In this episode, I answer this question once and for all.
#231: Breaking Down The Truth On Fat Loss Speed (How Quickly Should You Lose Weight?)
Fat loss is the top goal in the nutrition space.
This means so many people are wondering how quickly they should be achieving their fat loss goals and body composition aspirations. There is no universal rule here but there are some key considerations you need to have as well as an understanding of what is realistic and what is normal. In this episode, I break down some insights on weight loss speed to give you an idea of what you should be expecting and thinking about when it comes to “how quickly should fat loss be happening”.
This means so many people are wondering how quickly they should be achieving their fat loss goals and body composition aspirations. There is no universal rule here but there are some key considerations you need to have as well as an understanding of what is realistic and what is normal. In this episode, I break down some insights on weight loss speed to give you an idea of what you should be expecting and thinking about when it comes to “how quickly should fat loss be happening”.
#230: Signs You Are Eating The Wrong Foods Before Your Game, Comp, or Race
Nutrition is a crucial pillar of sports success.
There are no two ways about it. It is undeniable. Its science. Fact. When it comes to sports nutrition, the first thing people think about is “what should I eat before a game or competition?”. Aka the pre-game meal/snack. So naturally this is where most start and where some of the early issues showing their face. We need to address this! In this episode, I share a number of common signs that you are eating the wrong foods before your game, comp, or race.
There are no two ways about it. It is undeniable. Its science. Fact. When it comes to sports nutrition, the first thing people think about is “what should I eat before a game or competition?”. Aka the pre-game meal/snack. So naturally this is where most start and where some of the early issues showing their face. We need to address this! In this episode, I share a number of common signs that you are eating the wrong foods before your game, comp, or race.
#229: How Important (And Effective) Is Whey Protein Powder Really
Everyone and their dog seems to be taking whey protein powder or some form of protein powder.
Whether one is losing weight or building muscle, it is undeniable that protein powder has entered the chat and doesn’t want to leave. The issue is when you have people loudly and with a lack of context, attributing their success to taking whey powder. Even more so a problem when you have people in their 50’s and older transforming their physiques to crazy amounts of muscle nearly overnight and touting the power of the humble protein powder!
So what is the truth? Quite simply…how important and effective is whey protein powder really?
In this episode, I answer this with Sports Dietitian fact and insight.
Whether one is losing weight or building muscle, it is undeniable that protein powder has entered the chat and doesn’t want to leave. The issue is when you have people loudly and with a lack of context, attributing their success to taking whey powder. Even more so a problem when you have people in their 50’s and older transforming their physiques to crazy amounts of muscle nearly overnight and touting the power of the humble protein powder!
So what is the truth? Quite simply…how important and effective is whey protein powder really?
In this episode, I answer this with Sports Dietitian fact and insight.
#228: How To Maintain Caloric and Diet Control on Holidays (Without Thinking About It)
One of the biggest obstacles dieters face is the daunting prospect of having to manage their nutrition when holiday time arrives. What does one do to maintain control or prevent themselves from falling off track and losing much-earned progress?! The truth is that you should not have to stress about this. Keeping yourself on track can be more simple than you would imagine. It comes down to frameworks and considerations you can put in place - some you don’t even have to think about much. In this episode, I share insight from my most recent roadtrip across New Zealand to help you see how nutrition control can be easier than you think.
#227: Are You Not Eating Enough Calories? | 5 Signs You Are Under-eating in 2024
Many athletes and non-athletes alike (such as busy parents, working professionals, and fitness weekend warriors) don’t eat enough because they want to be “shredded” but this often comes with a price when done incorrectly and without professional guidance. Fat loss goals can be a slippery slope for some people and lead them to the point of under-fuelling. In this episode, I share the 5 key signs to look out for to determine if you are not eating enough calories.
#226: Can you eat too much of a good thing? The fat loss conundrum revealed
Is it true that you can eat too much good, healthy food? As it relates to fat loss specifically.
Fat loss requires a calorie deficit and most healthy foods contain less calories than their discretionary counterparts.
So it is understandable to think that merely swapping to healthy foods will solve your weight loss woes, right?
Yet so many dieters still struggle when they swap to a healthier diet and are “eating only healthy foods”. Could it be that you can eat too much healthy food? This is what we want to explore so that you have a definitive answer.
In this episode, I explain the truth behind healthy foods and calories - answering the question: can you truly eat too much a good thing?
Fat loss requires a calorie deficit and most healthy foods contain less calories than their discretionary counterparts.
So it is understandable to think that merely swapping to healthy foods will solve your weight loss woes, right?
Yet so many dieters still struggle when they swap to a healthier diet and are “eating only healthy foods”. Could it be that you can eat too much healthy food? This is what we want to explore so that you have a definitive answer.
In this episode, I explain the truth behind healthy foods and calories - answering the question: can you truly eat too much a good thing?
#225: How To Choose Your Creatine - The Best Creatine Option
Creatine. Super popular. Well researched. Effective.
But which one should you choose and which form is best? You need to learn how to make this decision the right way.
In this episode, I explain how to choose the best Creatine option on the market so that you do not waste your money on the wrong supplement stack.
But which one should you choose and which form is best? You need to learn how to make this decision the right way.
In this episode, I explain how to choose the best Creatine option on the market so that you do not waste your money on the wrong supplement stack.
#224: 4 Easy Ways To Improve Your Protein Intake TODAY!
Protein Protein Protein! We all want it. We all want more of it. We all want to optimise it.
So how do you easily do this? What are some tips for improving protein levels?
The truth is that protein intake optimisation is easier than you may think but does require proactive, intentional strategy and consideration. There are various ways to do so and I want to help you out by sharing some of the easier ways to improve your nutrition game. In this episode, I share 4 easy ways to improve your protein intake today!
So how do you easily do this? What are some tips for improving protein levels?
The truth is that protein intake optimisation is easier than you may think but does require proactive, intentional strategy and consideration. There are various ways to do so and I want to help you out by sharing some of the easier ways to improve your nutrition game. In this episode, I share 4 easy ways to improve your protein intake today!
#223: The BEST Calories and Macros Analogy- The Relationship Explained
Calories and macros. What are they? Why do they matter? How are they connected?
Flexible nutrition can have various faces but a very common one is the one that has you track your calories and/or macros to some degree to juice the fruits of nutrition in your favour. However, understanding the relationship between calories and macros is both important AND something that a lot of people don’t fully understand when then they first start out. So allow me to use this episode to help you out by sharing with you the easiest, and most logical analogy I use to get my clients to understand how cals and macs are connected quickly.
Flexible nutrition can have various faces but a very common one is the one that has you track your calories and/or macros to some degree to juice the fruits of nutrition in your favour. However, understanding the relationship between calories and macros is both important AND something that a lot of people don’t fully understand when then they first start out. So allow me to use this episode to help you out by sharing with you the easiest, and most logical analogy I use to get my clients to understand how cals and macs are connected quickly.
#222: Is Almond Milk Actually Better For You Than Regular Dairy Milk?
Alternative milks have risen in popularity in the last decade and more and more people are making the swap.
This is further reinforced by the extensive usage of almond milk as an ingredient in the vast majority of low-calorie recipes all over Tiktok and Instagram. So is almond milk the better choice then?
Is dairy bad for you all of a sudden? With the amount of hype and support almond milk gets, it is easy to get swept up in this and believe this to be fact. But is it? Is Almond Milk Actually Better For You Than Regular Dairy Milk?
In this episode, I answer this new age question once and for all.
This is further reinforced by the extensive usage of almond milk as an ingredient in the vast majority of low-calorie recipes all over Tiktok and Instagram. So is almond milk the better choice then?
Is dairy bad for you all of a sudden? With the amount of hype and support almond milk gets, it is easy to get swept up in this and believe this to be fact. But is it? Is Almond Milk Actually Better For You Than Regular Dairy Milk?
In this episode, I answer this new age question once and for all.
#221: 4 Things You Can Expect On A Calorie Deficit | What Is Normal? | Fat Loss Strategy
If you want to lose bodyfat, you got to get with the calorie deficit. There are no ifs, no buts. It’s the reality of physiology and fat loss thermodynamics. However, being in a calorie deficit is typically very different territory to what most people are used to or currently doing. In fact, with the weight regain problem being the main concern for many dieters, it is safe to safe that being in a calorie surplus is something you may be more used to.
So what can you expect on a calorie deficit? What is normal to experience when on a calorie deficit diet?
In this episode, I share 4 things you can expect to experience when on the calorie deficit train.
So what can you expect on a calorie deficit? What is normal to experience when on a calorie deficit diet?
In this episode, I share 4 things you can expect to experience when on the calorie deficit train.
#220: How much of a calorie deficit do you need? - Sports Nutritionist Answers - Fat Loss 101
To lose weight you need a calorie deficit. So how much of a calorie deficit do you need? This is a common question I get asked as a Dietitian and Nutritionist. This is a very nuanced and contextual topic that requires tailored guidance but hopefully, I can provide some direction for you to start understanding what you need to potentially do.
In this episode, I share insight and perspective to help you understand calorie strategy with more clarity and get an idea of how much of a calorie deficit one may need to achieve fat loss.
In this episode, I share insight and perspective to help you understand calorie strategy with more clarity and get an idea of how much of a calorie deficit one may need to achieve fat loss.
#219: Goal Setting ‘IT FACTOR’ - What separates winning goals and losing goals?
Goals Goals Goal. The sparkplug for many a change. In the diet space. Fitness space. In many areas of life.
You need to have a goal. Goals are the first step of success in any arena and nutrition is no different.
However….that does not mean goal setting in of themselves are the trigger for successful change and results. In fact, goal setting is done so poorly by so many. That is why New Year Resolutions are realised to be dead by the time March rolls in for so many hopefuls. Why is this? What separates winning goals vs the ones that fail?
In this episode, I share the IT factor that is fundamental for successful goals to be created. What you need to do when setting a goal matters…and here I reveal what you need to know.
You need to have a goal. Goals are the first step of success in any arena and nutrition is no different.
However….that does not mean goal setting in of themselves are the trigger for successful change and results. In fact, goal setting is done so poorly by so many. That is why New Year Resolutions are realised to be dead by the time March rolls in for so many hopefuls. Why is this? What separates winning goals vs the ones that fail?
In this episode, I share the IT factor that is fundamental for successful goals to be created. What you need to do when setting a goal matters…and here I reveal what you need to know.
#218: Common Mistake Stopping You From Seeing Fat Loss Success - Sports Dietitian Reveals!
When it comes to fat loss, there are fundamentals in place that need to be implemented in order to see the change you are hoping for. The strategy is what I am referring too. However, what happens when the strategy isn’t enough?
What causes fat loss to stagnate even when you have started making the right changes to your diet?
The truth is that it is about a lot more than just “what you need to do”. Just as important is knowing (and not doing) about what NOT to do as well. So in comes a very common pitfall many dieters find themselves falling into….
In this episode, I reveal this common mistake that you need to prune from your life so that the flower of fat loss progress can bloom.
What causes fat loss to stagnate even when you have started making the right changes to your diet?
The truth is that it is about a lot more than just “what you need to do”. Just as important is knowing (and not doing) about what NOT to do as well. So in comes a very common pitfall many dieters find themselves falling into….
In this episode, I reveal this common mistake that you need to prune from your life so that the flower of fat loss progress can bloom.
#217: Expectations vs Reality - Fat Loss Progress Uncovered!
𝗙𝗮𝘁 𝗟𝗼𝘀𝘀 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝟭𝟬𝟭- Expectations vs. Reality.
I find that 8 times out of 10, when speaking to someone who has just started losing weight or even say building muscle…
They expect two things:
That progress will be quick
That progress will be linear
However, are these expectations realistic? What is the disconnect between expectations and reality when it comes to fat loss progress? In this episode, I deep dive into this and explain the ins and outs of fat loss change and what you should look for and expect.
I find that 8 times out of 10, when speaking to someone who has just started losing weight or even say building muscle…
They expect two things:
That progress will be quick
That progress will be linear
However, are these expectations realistic? What is the disconnect between expectations and reality when it comes to fat loss progress? In this episode, I deep dive into this and explain the ins and outs of fat loss change and what you should look for and expect.
#216: 4 Reasons You Should Eat Yo Carbs
To carb…or not to carb? For that is the question… For many people, the choice is to NOT CARB themselves.
The correct choice, though, is to CARB YO SELF. You should be eating carbs if you want to feel, perform, and even potentially look your best. This is something that as a Sports Dietitian and Nutritionist, I can clear up and explain for you.
In this episode, I share 4 reasons that you should include more carbs in your diet plan if you want to do better with your food game and nutrition.
The correct choice, though, is to CARB YO SELF. You should be eating carbs if you want to feel, perform, and even potentially look your best. This is something that as a Sports Dietitian and Nutritionist, I can clear up and explain for you.
In this episode, I share 4 reasons that you should include more carbs in your diet plan if you want to do better with your food game and nutrition.
#215: How To Hit 130+ grams of Protein In A Day! (Example Day of Eating)
Eating more protein and knowing how to do it, seem to be 2 different things for many people. Just knowing that you need to eat more and knowing your protein target, is not enough when you are struggling to understand how it would look practically and have clarity on how you can incorporate protein foods in your plan.
We need to help you see what the protein game looks like in a real-life example! In this episode, I break down a day of eating to show you how easy it is to eat more protein and what it looks like in a practical sense.
We need to help you see what the protein game looks like in a real-life example! In this episode, I break down a day of eating to show you how easy it is to eat more protein and what it looks like in a practical sense.
#214: 4 Protein Mistakes You Are Probably Making
Protein, protein, protein! We all love it. We all want to eat more of it. We all want to know how to optimize it.
The reality is that we often think about “what to do” when it comes to protein nutrition, but we do not focus on WHAT NOT TO DO too. Building awareness (like building up your protein) around both sides of the equation, is a key step to optimal macro nutrition and results. In this episode, I share the 4 protein mistakes you may very well be making that is keeping you back and leaving results on the table.
The reality is that we often think about “what to do” when it comes to protein nutrition, but we do not focus on WHAT NOT TO DO too. Building awareness (like building up your protein) around both sides of the equation, is a key step to optimal macro nutrition and results. In this episode, I share the 4 protein mistakes you may very well be making that is keeping you back and leaving results on the table.
#213: 5 Supplements To Help You With Building Muscle and Recovery
Supplements are often overrated and overused. However, some supplements are proven to be beneficial. The important thing is choosing the right supplement, used correctly, and for the right reasons. When it comes to building muscle and recovering your muscles, real food is key. Supplements, however, can be the cherry on top of the sundae when all other things are working like clockwork. In this episode, I break down 5 supplements that may be able to help you level up your muscle-building potential and aid in some sweet recovery.
#212: 5 ways to kick off the new year correctly! (For your nutrition and fitness goals)
Time to start the year effectively! I know many athletes find that starting the year well is the hardest part so I wanted to help you out in case you struggle with this too! With new years resolutions, dieting trends, poor advice, and life admin…it’s not hard to fall into traps when it comes to your nutrition goals and do things the wrong way.
Time to change this… In this episode, I share the 5 ways to kickstart your year when it comes to your nutrition, fitness, and health.
Time to change this… In this episode, I share the 5 ways to kickstart your year when it comes to your nutrition, fitness, and health.
#211: 7 Common Signs of Poor Nutrition In Athletes (AKA Signs You Need To Improve Your Food Game)
Nutrition (specifically sports nutrition) is a fundamental pillar of an athletes life and their ultimate success in their sport.
Whether it be for performance, health, longevity, or mental prowess…nutrition is kinda a big deal.
That is why you need to build not only strategy and know-how, but also boost your awareness. Specifically your awareness of the signs and symptoms of poor nutrition (or lacking nutrition so to speak). By understanding what to look out for, you will be better equipped to know when to start fine tuning your food game and become a better athlete. In this episode, I deep dive into the common signs of poor nutrition that you as an athlete need to be aware of in order to improve and reach your peak potential.
Whether it be for performance, health, longevity, or mental prowess…nutrition is kinda a big deal.
That is why you need to build not only strategy and know-how, but also boost your awareness. Specifically your awareness of the signs and symptoms of poor nutrition (or lacking nutrition so to speak). By understanding what to look out for, you will be better equipped to know when to start fine tuning your food game and become a better athlete. In this episode, I deep dive into the common signs of poor nutrition that you as an athlete need to be aware of in order to improve and reach your peak potential.
#210: Biggest New Year Mistake Dieters Make (That Is Stopping You From Seeing The Results You Want)
Each new year we all have a vision on what we want the year to look like.
We all have an idea on the goal or goals we want to achieve. The progress we want to make. Yet so many “dieters” keep making the same mistake each and every year that is stopping them from seeing their new year aspirations through.
In fact, there is 1 very common, big mistake that you could be making that is setting you up on the hamster wheel of dieting each and every year. In this episode, I share the biggest new year nutrition mistake that you can easily stop doing this year - so that you can start seeing some more results that you deserve.
We all have an idea on the goal or goals we want to achieve. The progress we want to make. Yet so many “dieters” keep making the same mistake each and every year that is stopping them from seeing their new year aspirations through.
In fact, there is 1 very common, big mistake that you could be making that is setting you up on the hamster wheel of dieting each and every year. In this episode, I share the biggest new year nutrition mistake that you can easily stop doing this year - so that you can start seeing some more results that you deserve.
#209: New Year New Me Conundrum: Why New Years Resolutions are not enough to help you achieve your 2024 goals
Every year. Like clockwork. An inevitable occurrence for many. A new year resolution is born.
The kicking off of a new year marks the time that alot of us decide to re-evaluate our lives and re-create our health and nutrition goals in a bid to “actually succeed this time, this year”. Sound familiar? Of course it does. You probably already have a goal in mind. Well, what if I told you that New Year Resolutions are not actually as effective and awesome as you may have been imagining? What if I told you that they are NOT ENOUGH to help you achieve whatever goal you have in 2024? In this episode, I explain the issue with new year resolutions and what you should be focussing on instead if you want a taste of that sweet nectar of “nutrition success” this year.
The kicking off of a new year marks the time that alot of us decide to re-evaluate our lives and re-create our health and nutrition goals in a bid to “actually succeed this time, this year”. Sound familiar? Of course it does. You probably already have a goal in mind. Well, what if I told you that New Year Resolutions are not actually as effective and awesome as you may have been imagining? What if I told you that they are NOT ENOUGH to help you achieve whatever goal you have in 2024? In this episode, I explain the issue with new year resolutions and what you should be focussing on instead if you want a taste of that sweet nectar of “nutrition success” this year.
#208: Weight Gain vs Fat Gain - The Reality Check You Need This Festive Season
Did you know?! That there is a difference between weight gain and fat gain? (Technically speaking).
It can be a small distinction but this reality is particularly important around Christmas when you are a fat-loss dieter.
You need to understand the difference and how to interpret the results so that you can stay level-headed and informed. Trust me, you need to know the reality between weight gain vs fat gain.
In this episode, I share with you what the difference is and why it is particularly important around this Christmas time.
It can be a small distinction but this reality is particularly important around Christmas when you are a fat-loss dieter.
You need to understand the difference and how to interpret the results so that you can stay level-headed and informed. Trust me, you need to know the reality between weight gain vs fat gain.
In this episode, I share with you what the difference is and why it is particularly important around this Christmas time.
#207: Should you try to lose weight over Christmas?
One of the common questions I have gotten as a Dietitian over the year come Christmas/Festive time is: “Should I continue trying to lose weight over the holidays?”
It is no secret fat loss is harder to achieve among the festivities but should you even try in the first place is the general thought. There is no clear cut answer and there is more nuance to this subject than meets the eye, but I can share some insight to help you make your decision. In this episode, I answer this question and share some perspective on this coming from me as a Dietitian and Nutritionist who works with many fat loss clients.
It is no secret fat loss is harder to achieve among the festivities but should you even try in the first place is the general thought. There is no clear cut answer and there is more nuance to this subject than meets the eye, but I can share some insight to help you make your decision. In this episode, I answer this question and share some perspective on this coming from me as a Dietitian and Nutritionist who works with many fat loss clients.
#206: 12 Ways To Navigate The Christmas Season (To Stay On Track With Fat Loss) | The Festive Dozen
It is no secret that navigating nutrition during the Christmas season is harder than usual. This means that fat loss efforts become a bit more tricky too. From Christmas foods to more alcohol. From socializing to less time for yourself and prepping. Things are not designed to be fat-loss-friendly during the holidays.
So what can you do? In this episode, I share 12 ways or things you can do this festive season to help you navigate it better and improve your chances of staying on track with your fat loss.
So what can you do? In this episode, I share 12 ways or things you can do this festive season to help you navigate it better and improve your chances of staying on track with your fat loss.
#205: Calorie Zones: Understanding the Basic Fundamentals of Body Composition
Caloric balance is the fundamental decider when it comes to total body composition change. Both weight loss and muscle building are dictated by your calories. That is why it is important to go back to basics sometimes to understand the basic fundamentals of body composition and how calories are the moving puzzle pieces to this equation.
I like to talk about this in zones: The Calorie Zones. In this episode, I deep dive into The Calorie Zone framework I use and what it all means. This will ensure you walk away knowing what the deal is with caloric management and it’s direct link to body composition optimization.
I like to talk about this in zones: The Calorie Zones. In this episode, I deep dive into The Calorie Zone framework I use and what it all means. This will ensure you walk away knowing what the deal is with caloric management and it’s direct link to body composition optimization.
#204: Is it possible to lose weight during menopause? - Fat Loss and Menopause 101
Women going through menopause will often find themselves struggling to manage weight in the same way they previously did. Many will start doubting whether or not fat loss is even possible anymore after a certain age and will question if menopause is the culprit. So what is the truth?
Is menopause a fat-loss inhibitor? Can you still lose weight during menopause?
This is a very nuanced and complex topic but I will aim to provide some key general insight that may relieve your confusion and/or provide some ignition for moving in the right direction. In this episode, I share some key insights into the relationship between menopause and fat loss as well as some considerations you need to have to approach this with strategy and clarity.
Is menopause a fat-loss inhibitor? Can you still lose weight during menopause?
This is a very nuanced and complex topic but I will aim to provide some key general insight that may relieve your confusion and/or provide some ignition for moving in the right direction. In this episode, I share some key insights into the relationship between menopause and fat loss as well as some considerations you need to have to approach this with strategy and clarity.
#203: 3 Reasons Why Potato Is Actually Good For You - Revealing the truth about the humble potato
“PO-TAT-OES! Boil em. Mash em. Stick em in a stew.” - Samwise Gamgee
Hobbits know their food and they do that food game well…and they love their taters, precious.
Despite the information you may have been given in the past or the misconceptions you may unfortunately have about the humble potato. I eat potatoes all the time and I have had my clients freely include them in their diet without issues and they have still seen the best results they have ever had because they implemented the right flexible nutrition system.
In this episode, I share 3 reasons that potatoes are ACTUALLY good for you!
Hobbits know their food and they do that food game well…and they love their taters, precious.
Despite the information you may have been given in the past or the misconceptions you may unfortunately have about the humble potato. I eat potatoes all the time and I have had my clients freely include them in their diet without issues and they have still seen the best results they have ever had because they implemented the right flexible nutrition system.
In this episode, I share 3 reasons that potatoes are ACTUALLY good for you!
#202: The 3 Pillars Of Accountability (REVISTED)
Accountability is the closest thing you will get to the “secret sauce” when discussing nutrition success.
It is a fundamental driving force that should be leveraged to gain an advantage and move you closer to your goal.
As a Dietitian and Nutritionist, I saw first hand the power of accountability which led to me creating the concept of the ‘3 Pillars of Accountability’. Using this framework, my clients have gained the edge they needed and have made bigger and better strides towards their health and fitness goals. Quite simply, it makes nutrition work for you much more effectively.
In this episode, I revisit the very important and powerfully influential topic of the 3 pillars of accountability in hopes it helps pave the path forward for you.
It is a fundamental driving force that should be leveraged to gain an advantage and move you closer to your goal.
As a Dietitian and Nutritionist, I saw first hand the power of accountability which led to me creating the concept of the ‘3 Pillars of Accountability’. Using this framework, my clients have gained the edge they needed and have made bigger and better strides towards their health and fitness goals. Quite simply, it makes nutrition work for you much more effectively.
In this episode, I revisit the very important and powerfully influential topic of the 3 pillars of accountability in hopes it helps pave the path forward for you.
#201: One of the most common plant based nutrition mistakes is…
Plant based nutrition can be a perfectly fine way to go about your diet and can be optimized to be effective and healthy. We are talking vegan nutrition of course but vegetarian eating applies too. However, it is technically a restricted diet and therefore this creates more chances for poor nutrition, unbalanced eating, and some key nutrition mistakes. Of course, there is the increased risk of certain nutrient deficiencies but beyond that there is one major nutrition mistake that many plant based dieters make… In this episode, I reveal this one common mistake so that you can stop doing it (or avoid it in the first place) and ensure your plant based nutrition strategy is effective and on point.
#200: Calorie Counting: A working process or a fools errand?
Does calorie counting work? Is a calorie deficit a myth? Should you even bother with reducing calories to lose bodyfat?
These are some of the many questions you may be asking yourself if you happened to hear the information on social media claiming that counting calories is essentially a fool’s errand. So is calorie counting an effective tool as part of a working process or is a futile attempt at dieting success? In this episode, I deep dive into this and reveal to your the truth on calorie counting and calorie deficits as they pertain to fat loss so that you know the blunt truth.
These are some of the many questions you may be asking yourself if you happened to hear the information on social media claiming that counting calories is essentially a fool’s errand. So is calorie counting an effective tool as part of a working process or is a futile attempt at dieting success? In this episode, I deep dive into this and reveal to your the truth on calorie counting and calorie deficits as they pertain to fat loss so that you know the blunt truth.
#199: The Convenience Truth: Takeaway Ideas That Won't Break The Calorie Bank Budget
Is it possible to eat takeaway food and still lose weight? Yes, it is. However, it requires a strategic approach so that you ensure that the takeaway options (and the extent to which you eat them) don’t move you out of a calorie deficit.
Choosing the right takeaway is largely dependent on the portion amounts you eat but choosing the right types also plays a part and that is the focus here. So what kind of takeaway is fat loss friendlier? In this episode, I share with you various takeaway ideas and options that are more calorie-friendly than others and that can fit the calorie budget much more easily - helping you lose more weight, while still eating some takeaway in your life.
Choosing the right takeaway is largely dependent on the portion amounts you eat but choosing the right types also plays a part and that is the focus here. So what kind of takeaway is fat loss friendlier? In this episode, I share with you various takeaway ideas and options that are more calorie-friendly than others and that can fit the calorie budget much more easily - helping you lose more weight, while still eating some takeaway in your life.
#198: 3 Low Calorie Dessert Options (For More Effective Fat Loss)
When you are trying to lose weight, keeping your calories in check and in a calorie deficit is a fundamental necessity.
So what is one to do when they want some dessert or to have a more indulgent snack? Well, all foods can fit but I understand the desire to have options that don’t break the budget (calorie budget that is) to alternate with so that you are not always eating the super high-calorie options. In this episode, I share 3 low-calorie dessert alternatives to help you control calories more easily and reach your fat-loss goals with fewer restrictions.
So what is one to do when they want some dessert or to have a more indulgent snack? Well, all foods can fit but I understand the desire to have options that don’t break the budget (calorie budget that is) to alternate with so that you are not always eating the super high-calorie options. In this episode, I share 3 low-calorie dessert alternatives to help you control calories more easily and reach your fat-loss goals with fewer restrictions.
#197: 3 Muscle Building Priorities Revealed - Sports Dietitian Answers
Alongside fat loss, muscle building is one of the most popular goals in the health and fitness space. Many times dieters will even want to achieve both. So it is no surprise that “how to build muscle” is a very common query I get as a Sports Dietitian. To achieve muscle gain, you need to focus on the right things, done in the right way, and for the right duration of time. It is about strategy and nutrition is a fundamental pillar of successful muscle mass gaining.
In this episode, I share the 3 priorities (or pillars) of successful muscle building that you need to know if you want to optimize muscle protein synthesis.
In this episode, I share the 3 priorities (or pillars) of successful muscle building that you need to know if you want to optimize muscle protein synthesis.
#196: Dietitian and Nutritionist reveals ONE big mistake dieters make (that is stopping you from achieving results in the long term)
There is no shortage of dietary mistakes being made in the nutrition world. From doing the wrong diets, to believing the wrong things, and to making the most common of mistakes. It is not just about what you should do, but also about what not to do that is very important too. Time to do things the right way! That is why in this episode, I want to share 1 big mistake I see so many dieters make (especially with fat loss) that I want you to stop doing or avoid in the future.
#195: The Truth About Pre-Made Meals - Are they good or bad for you?
In an increasingly busy world, the reliance (or desire) for convenience in our food supply grows too. We are all more busy than ever so it is no surprise alot of people look to easy options when it comes to their nutrition.
With this has come the emergence and growing popularity of pre-made meal options. From fresh to frozen varieties, it is no secret that “heat and eat” nutrition is becoming more normal among busy professionals and athletes.
Are these pre-made meals good or bad for us? That is the question many people are asking now.
In this episode, I answer this question so that you can know the truth about pre-made meals and decide if they are a good choice to improve your nutrition….or not.
With this has come the emergence and growing popularity of pre-made meal options. From fresh to frozen varieties, it is no secret that “heat and eat” nutrition is becoming more normal among busy professionals and athletes.
Are these pre-made meals good or bad for us? That is the question many people are asking now.
In this episode, I answer this question so that you can know the truth about pre-made meals and decide if they are a good choice to improve your nutrition….or not.
#194: 5 Types of Protein To Level Up Your Nutrition
It is no secret that protein is both popular and a fundamental pillar of good nutrition.
So it is no surprise that knowing what foods provide protein is an effective way to level up your results.
Unfortunately, a lot of people get the protein part of the nutrition equation wrong or simply do not optimize it in the right way. I want to change that by teaching you about 5 categories of protein foods that you can literally "plug n play" right now to improve your diet. In this episode, I share the 5 types of protein you should be eating if you want to achieve more fat loss, build more muscle, and improve your performance.
So it is no surprise that knowing what foods provide protein is an effective way to level up your results.
Unfortunately, a lot of people get the protein part of the nutrition equation wrong or simply do not optimize it in the right way. I want to change that by teaching you about 5 categories of protein foods that you can literally "plug n play" right now to improve your diet. In this episode, I share the 5 types of protein you should be eating if you want to achieve more fat loss, build more muscle, and improve your performance.
#193: 2 Reasons You Are NOT Seeing Your Fat Loss Goals Being Met (Blunt Truth Reveal)
You are trying to lose weight. You are dieting. You are exercising. You are taking supplement XYZ. You are trying food ABC. You are still not seeing the results you want….Sound familiar? You are not alone. Nor should that be any reason you should not try and overcome this. So what could be causing the lack of goal achievement? Well, there are a great number of possible things getting in your way but today I will share 2 common (yet seldom recognized) reasons for this lack of results that you desire. In this episode, I share 2 blunt truths/reasons/realities that can potentially explain why you continue to feel like you are running on the hamster wheel of dieting.
#192: Rapid vs. Steady Fat Loss: Which Is Better?
For as long as fat loss has been the dominant goal in the nutrition and health space, so too has the question been asked: should I lose weight slowly or quickly? The debate around rapid vs steady fat loss continues and it is one that you need to be aware of and understand better in order to approach your diet more effectively and safely.
So…which one is in fact better to do? Should you try and rapidly shed the weight? Or is a more slow and steady approach the better way to go about it? Honestly, there is no clear-cut/definitive answer to this, unfortunately (at least not via a poddy). However, I will share the considerations, the science, and the practical implementation to help provide perspective and share my own take on this as a Dietitian and Nutritionist.
In this episode, I explore the reality of rapid vs steady fat loss to provide you with more direction and clarity for your own goal.
So…which one is in fact better to do? Should you try and rapidly shed the weight? Or is a more slow and steady approach the better way to go about it? Honestly, there is no clear-cut/definitive answer to this, unfortunately (at least not via a poddy). However, I will share the considerations, the science, and the practical implementation to help provide perspective and share my own take on this as a Dietitian and Nutritionist.
In this episode, I explore the reality of rapid vs steady fat loss to provide you with more direction and clarity for your own goal.
#191: 4 Signs You Are NOT Eating Enough Protein
Protein is a very important macronutrient. It helps with fat loss, muscle building, as well as performance goals. Therefore, eating enough of it is a very low hanging fruit you can juice to get better results. So it is important that you are also aware of the signs to look out for in order to know if your protein intake game needs a tune up and some work.
Are you eating enough protein? Maybe. Maybe not. Let’s explore some signs for the latter.
In this episode, I share 4 signs that you are possibly not eating enough protein in your diet.
Are you eating enough protein? Maybe. Maybe not. Let’s explore some signs for the latter.
In this episode, I share 4 signs that you are possibly not eating enough protein in your diet.
#190: Meal Prep vs. Exercise: Which Is More Important For Fat Loss?
A long-standing question around the fat loss space has been: which is more important, nutrition or exercise when it comes to getting results? In order to make it more contextual and practical, let’s phrase this as: is meal prep or going to the gym more important (and impactful) for fat loss success? The answer is more simple than you may think but it is also perhaps more surprising than you expected. Especially when I tell you the specifics around this topic of discussion.
In this episode, I deep dive into the importance of meal prep vs. exercise for weight loss.
In this episode, I deep dive into the importance of meal prep vs. exercise for weight loss.
#189: Time Restricted Eating vs. Calorie Control: What Is Better For Weight Loss?
There is so many fat loss diets out there. Countless “dieting tips” that will help you “shred your body to 6 pack abs”.
Different approaches to weight loss that all have some who swear by it and promote it like it’s the be all, end all.
So it is no surprise that many people wonder if time restricted eating is better than classic calorie control dietary approaches. Which is better? Do both lead to fat loss? Which one leads to more weight loss?
As a Dietitian and Nutritionist, I have worked with countless clients seeking the sweet nectar of fat loss success and I know a thing or two about the science and the actions needed to achieve weight loss success.
In this episode, I quite simply answer the question: Which is better for fat loss…time restricted eating (aka Intermittent Fasting) or calorie counting controlled dieting?
Different approaches to weight loss that all have some who swear by it and promote it like it’s the be all, end all.
So it is no surprise that many people wonder if time restricted eating is better than classic calorie control dietary approaches. Which is better? Do both lead to fat loss? Which one leads to more weight loss?
As a Dietitian and Nutritionist, I have worked with countless clients seeking the sweet nectar of fat loss success and I know a thing or two about the science and the actions needed to achieve weight loss success.
In this episode, I quite simply answer the question: Which is better for fat loss…time restricted eating (aka Intermittent Fasting) or calorie counting controlled dieting?
#188: The BLT Conundrum: Impact of Bites, Licks, and Tastes
So many wrongfully assume sandwiches cause weight gain and can’t be consumed on a fat-loss diet. Sandwiches can fit a weight loss plan easily. However, there is one “sandwich” that could be getting in your way though…the BLT.
No, I do not mean the Bacon, Lettuce, Tomato sandwich classic.
I mean the other BLT: Bites, Lick, Tastes. This thing might be causing your calories to be inaccurate. It may be the reason you are not progressing. It might very well be the secret obstacle you never suspected.
What am I talking about exactly? In this episode, I show you why you need to be watching your BLT’s if you want to succeed with fat loss (or if you are stuck and need to get moving again).
No, I do not mean the Bacon, Lettuce, Tomato sandwich classic.
I mean the other BLT: Bites, Lick, Tastes. This thing might be causing your calories to be inaccurate. It may be the reason you are not progressing. It might very well be the secret obstacle you never suspected.
What am I talking about exactly? In this episode, I show you why you need to be watching your BLT’s if you want to succeed with fat loss (or if you are stuck and need to get moving again).
#187: Dietitian Reviews the WHO’s Statements An Alternative Sweeteners (What Is The Real Truth?)
In recent months the World Health Organisation has come out with two separate statements regarding the consumption of non sugar sweeteners as they relate to health outcomes. The most recent announcement was a major talking point in the nutrition space and caused alot of buzz (negative buzz that is). This was in relation to the WHO’s statement that Aspartame was to be classified as “possibly Carcinogenic”. It is no surprise when a major health organisation comes out with statements such as this (especially when so many people have preconceived notions on what is and isn’t true when it comes to nutrition) that it gets the emotions high and the fear factor machine running. Is this all true?!?! Well, the evidence doesn’t care about individual biases and misinformation. We need to approach this through the lens of “what does the research ACTAULLY say”.
In this episode, I explore the recent WHO claim on aspartame and cancer from the perspective of a Dietitian and Nutritionist and decipher the evidence so that you are more informed and know the actual truth.
In this episode, I explore the recent WHO claim on aspartame and cancer from the perspective of a Dietitian and Nutritionist and decipher the evidence so that you are more informed and know the actual truth.
#186: 5 SUPER Easy Things You Can Do Right Now To Improve Your Fat Loss Results
Fat loss is a long term process that requires the right evidence-based strategies to be implemented. However, there is no reason to overcomplicate it or to forget about the power of doing the simple stuff first.
In any goal you pursue, there will be some low hanging fruits you can juice to get you started or simply build some more momentum. Weight loss is no different. There are multiple things you can implement to inject some results into your life.
In this episode, I share 5 easy things you can literally do starting today, that will improve your fat loss results.
In any goal you pursue, there will be some low hanging fruits you can juice to get you started or simply build some more momentum. Weight loss is no different. There are multiple things you can implement to inject some results into your life.
In this episode, I share 5 easy things you can literally do starting today, that will improve your fat loss results.
#185: How to build muscle (without gaining too much bodyfat)
“HOW TO GAIN MUSCLE WITHOUT GAINING TOO MUCH BODYFAT?”
The nutrition question of the day aye. If you are trying to build muscle then you may know that with a calorie surplus and the building of mass, there will be both muscle and fat being accumulated. So how do you avoid gaining too much bodyfat while doing a muscle-building bulking phase? As a Sports Dietitian and Nutritionist with plenty of experience helping clients build lean muscle the right way, I can help you get on the right path. In this episode, I share some honest perspectives and insightful tips on approaching your bulk more strategically.
The nutrition question of the day aye. If you are trying to build muscle then you may know that with a calorie surplus and the building of mass, there will be both muscle and fat being accumulated. So how do you avoid gaining too much bodyfat while doing a muscle-building bulking phase? As a Sports Dietitian and Nutritionist with plenty of experience helping clients build lean muscle the right way, I can help you get on the right path. In this episode, I share some honest perspectives and insightful tips on approaching your bulk more strategically.
#184: Milo Pro Review | High Protein Milo…Is it worth it? (PLUS a look at the impact of nutrition marketing messages)
Milo....but make it protein-esque. Recently a new product was released: Milo Pro. The new high protein version for health-conscious people/fitness/fat loss goal-ers. It is hard to look anywhere these days without seeing a protein version of something and Milo followed in these footsteps. The fact is that companies know the hype around protein and know people will buy high-protein versions of food. This means we have to be vigilant to make sure the products we buy are actually backed by the claims and potentially beneficial for our own individual goals. So protein milo…Is it worth the bucks or is it marketing trickery catching you again?
Let's explore. In this episode, I discuss:
Let's explore. In this episode, I discuss:
- The Milo Pro nutritional breakdown and cost-effectiveness
- Comparison and Verdict: Milo Pro vs. Milo
- Nutrition Marketing Messages (why you need to know the game!)
#183: Creatine - What Is The Best Version On The Australian Market?
Creatine…one of the most popular and most researched supplements out there.
From gym-goers to athletes, the benefits of Creatine have been conclusively proven in the research so it is no surprise that more and more forms and types of Creatine supplement products have emerged. This creates a problem, however, with the blurring of the line when choosing which Creatine product to buy. They all can't be the same so nor can they be as beneficial. One has to reign supreme....So which type (or form) of Creatine is best?
Which Creatine is most effective at providing performance benefits? Which Creatine should YOU take if you are to take one? As a Sports Dietitian and Nutritionist, I can help answer this for you once and for all. The answer is quite simple…
In this episode, I discuss:
From gym-goers to athletes, the benefits of Creatine have been conclusively proven in the research so it is no surprise that more and more forms and types of Creatine supplement products have emerged. This creates a problem, however, with the blurring of the line when choosing which Creatine product to buy. They all can't be the same so nor can they be as beneficial. One has to reign supreme....So which type (or form) of Creatine is best?
Which Creatine is most effective at providing performance benefits? Which Creatine should YOU take if you are to take one? As a Sports Dietitian and Nutritionist, I can help answer this for you once and for all. The answer is quite simple…
In this episode, I discuss:
- Which Creatine form is the best and most effective one? (The short n sweet, no B.S. answer revealed)
#182: Berberine…Nature’s Ozempic solution to fat loss woes or overhyped B.S.?
Another day, another newly hyped-up supplement. Berberine has recently trended online on TikTok with many touting it the “nature’s Ozempic” for weight loss. It has also been hyped as a helpful tool for the management of blood sugar levels in diabetics too. How much truth is there to this? Is Berberine actually effective? What is the safety like? So many questions that need to be answered. In this episode, I discuss:
- What is Berberine?
- The proposed benefits (what the hype train wants you to believe)
- What do the research and evidence actually say?!
- Safety considerations 101
- Verdict: should you consider Berberine (according to a Sports Dietitian and Nutritionist)
#181: Meal Prepping 101 - The Simple (literally) Truth Most Get Wrong
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DeleteEdit#181: Meal Prepping 101 - The Simple (literally) Truth Most Get WrongSomething not enough people understand about meal prepping…
Working with clients over the years, I have had the privilege of seeing all the different approaches and mindsets that exist around how meal prep is “done”. I have seen what people think meal prep should be. I have seen what people think meal prep shouldn't be. And I have seen first hand how much people frickin OVERCOMPLICATE meal prep and the way they perceive what is “good” vs “ bad” meal prepping. Well, there is 1 thing I want more people to know and understand about meal prepping and today it is YOUR turn.
In this episode, I discuss:
DeleteEdit#181: Meal Prepping 101 - The Simple (literally) Truth Most Get WrongSomething not enough people understand about meal prepping…
Working with clients over the years, I have had the privilege of seeing all the different approaches and mindsets that exist around how meal prep is “done”. I have seen what people think meal prep should be. I have seen what people think meal prep shouldn't be. And I have seen first hand how much people frickin OVERCOMPLICATE meal prep and the way they perceive what is “good” vs “ bad” meal prepping. Well, there is 1 thing I want more people to know and understand about meal prepping and today it is YOUR turn.
In this episode, I discuss:
- Meal prepping and why it is important
- The ONE mistake people make with meal prep (that can easily be avoided)
- The mindset and strategy shift you NEED to make with meal prepping and meal planning
#180: Fries and Depression/Anxiety - Is there a link or is it food fearmongering gone wrong?
Could it be that the humble potatoes' most popular form is linked to poor mental health outcomes?
In recent months there have emerged some new claims about fries that would make a potato lover and flexible dieter feel disappointed. New research has claimed that fries have been linked to an increased risk of depression and anxiety in consumers. How true is this though? Are fries a food to avoid? How do these claims hold up to logic and scrutiny?
I wanted to explore this further and separate fact from myth so that I can tell you the truth behind the tasty fry!
So are fries actually bad for mental health or do we need to look at this from a different angle and consider the bigger picture? In this episode, I discuss:
In recent months there have emerged some new claims about fries that would make a potato lover and flexible dieter feel disappointed. New research has claimed that fries have been linked to an increased risk of depression and anxiety in consumers. How true is this though? Are fries a food to avoid? How do these claims hold up to logic and scrutiny?
I wanted to explore this further and separate fact from myth so that I can tell you the truth behind the tasty fry!
So are fries actually bad for mental health or do we need to look at this from a different angle and consider the bigger picture? In this episode, I discuss:
- French fries/hot chips = depression? (exploring the claims)
- Deciphering the facts (do fries have a negative impact on mental health despite bringing joy eating them?)
- Are fries truly linked to depression and anxiety in dieters? (answering the question from a Dietitian’s perspective)
#179: Should You Bulk (Build Muscle) OR Cut (Lose Fat) First? - Sports Dietitian Answers!
To bulk or to cut? For that is the question! As a Sports Dietitian and Nutritionist, I have helped countless people over the years work on their body composition. With this has come many different questions I commonly get asked but one particular one that is popular is: should I first build muscle or drop bodyfat? The answer to this question is honestly more nuanced and contextual then I can answer without knowing your unique situation but there is some best practice perspective and guidance I can share. Time to get some more insight into your body composition goals so you can choose if your currency priority is fat loss or muscle gain.
In this episode, I share:
In this episode, I share:
- Bulking vs Cutting 101
- The ONE question you need to ask yourself before making your decision
- ONE simple tip revealed (the simple answer to get you started)
#178: 6 Signs of Sh#*ty Dieting (That You Should Be Aware Of)
Dieting can be done well and it can be done poorly. What determines this is of course the advice you choose to follow, the way you approach your nutrition, your mindset/mentality around goal achievement and dieting, and of course your individual circumstances that could be making or breaking your efforts. It is important that you also understand that a big part of success with nutrition is “dieting” using proven systems and strategies and following the evidence.
Luckily there are some common signs of poor dieting that you can look out for to make sure you aren’t making these mistakes and following a “sh*tty diet’.
In this episode, I share:
Luckily there are some common signs of poor dieting that you can look out for to make sure you aren’t making these mistakes and following a “sh*tty diet’.
In this episode, I share:
- The 6 signs of sh#*ty dieting revealed!
- How to improve your nutrition efforts
#177: 3 (Possible) Reasons You Are Craving Snacks Constantly - Sports Dietitian Answers
Do you find yourself wanting to snack constantly? Are your food cravings becoming more out of control?
Then you may want to address this so you can take control over your nutrition game and regain your focus on strategy and balance. There are specific reasons snacking cravings occur and I want to share some common ones with you that are probably causing your current craving conundrum.
In this episode, I share:
Then you may want to address this so you can take control over your nutrition game and regain your focus on strategy and balance. There are specific reasons snacking cravings occur and I want to share some common ones with you that are probably causing your current craving conundrum.
In this episode, I share:
- The 3 main reasons why you may be craving snacks constantly
#176: The Menstrual Cycle and Dieting - What You May NOT Know
Female athletes not only have to contend with their competition and the complexities of sports nutrition strategy and fuelling principles…They also have to take into consideration their menstrual cycle health and the hormone part of the equation when it comes to assessing their progress and better understanding their body when training and dieting with intent. In my time as a Sports Dietitian, I have found out that unfortunately too little time has been provided by health professionals to help their female clients understand the complexities of menstruation when it comes to considerations relating to exercise performance and dieting contexts.
That is why I wanted to reveal the potential considerations and outcomes you may experience with your nutrition across the menstrual cycle. The aim is for you to be able to better intercept your progress, results, and understand how your body operates beyond just “movement and eating basics”. In this episode, I share:
That is why I wanted to reveal the potential considerations and outcomes you may experience with your nutrition across the menstrual cycle. The aim is for you to be able to better intercept your progress, results, and understand how your body operates beyond just “movement and eating basics”. In this episode, I share:
- The menstrual cycle 101
- Why is menstrual health pivotal for female athletes?
- Exploring the potential nutrition considerations across the mentrual cycle (what changes occur and how do they impact you?)
#175: Athlete In-Season Nutrition Mistakes List
Nutrition is a key pillar of sporting performance. So it is no surprise that making mistakes with your food game is an important issue to address for athletes. When the season starts, there are specific considerations and focuses you need to have to ensure you fuel yourself the right way, for the right result. There are certain nutrition mistakes I see time and time again being made by athletes at the start of their new in-season which I want to highlight with you so you can avoid these yourself! In this episode, I share:
- Key focus for the in-season
- List of in-season nutrition mistakes athletes make
#174: Post Holiday Weight Gain - 3 Possible Reasons Why That Aren’t Related To Bodyfat Increase
There is a good chance that at least once in your life you have found yourself looking at the scale after a holiday or break and thought to yourself…”why did I gain weight?” Sometimes the reason is obvious but other times it is less clear as to why the weight gain occurred. This can leave you feeling frustrated and confused. Sound familiar? As a Dietitian and Nutritionist, I have seen time and time again how people come back after the holidays a bit heavier than they wanted to be, and help them get back on track. Part of this is interpreting the weight change properly and not just automatically freaking out and believing you have gained body fat when the reality might actually be a lil different.
In this episode, I share:
In this episode, I share:
- Post Holiday Weight Gain Blues (where many dieters find themselves)
- How much does it take to gain 1 kg of bodyfat (the simple math revealed)
- 3 Possible reasons why you gained weight after a holiday (that are not related to gaining bodyfat)
#173: Travel Nutrition Tips: How To Stay On Track (Without Missing Out On Culinary Adventuring)
Travel is one of life's pleasures. So is food. However, what is one to do when both of these converge together while you are working on some nutrition goals? The fact of the matter is that when we travel, our food game changes and we are likely also to be wanting to complement our literal adventure with some culinary adventures as well.
However, this does not need to mean you need to fall completely off track nor does it mean you can’t enjoy your holiday and all the foods that come with it. As a fellow travel enthusiast and long-standing food lover…I have a bit of know-how and experience with this tango myself. Plus given that tomorrow I jet off to Japan for my long-awaited trip, this episode seems fitting. In this episode, I share:
However, this does not need to mean you need to fall completely off track nor does it mean you can’t enjoy your holiday and all the foods that come with it. As a fellow travel enthusiast and long-standing food lover…I have a bit of know-how and experience with this tango myself. Plus given that tomorrow I jet off to Japan for my long-awaited trip, this episode seems fitting. In this episode, I share:
- The difficulties of travel nutrition (why it can be overwhelming for some)
- Should you put your goals on pause? (the truth)
- My tips on how to stay on track while traveling (and still enjoying yummy foods)
#172: Simplest Strategy To Crushing Your Veggie Game (2 Step Approach)
We all know that veggies are good for us and that we need to be eating more veggies. Micronutrients are important and you shouldn’t only worry about macros. I am sure you are tired of hearing about how we need to eat more vegetables and it’s probably becoming a boring part of your nutrition strategy, right? Well that is why I wanted to personally share with you the SIMPLEST and EASIEST way you can ensure you successfully achieve veg adequacy. This 2 prong approach will make you wonder why you never did it earlier.
In this episode, I share:
In this episode, I share:
- Veggies and nutrition (why micronutrients matter)
- How much veg do you need to eat?
- The 2 Step Easy Approach to Veg Success
#171: 5 Diet Adjustments To Cut Calories (Without Counting Calories)
Calories are king when it comes to body composition change.
Whether you are trying to lose weight or build some muscle mass, calories will be the driving factor to determine how you go and how successfully you get results. Specifically, for fat loss you need a calorie deficit which means cutting calories consistently. To help you with this, I wanted to share some easy diet adjustments that will cut calories without the need to specifically count them. Think of it as some low-hanging fruits of fat loss I want you to consider picking at if you want to get some easy wins to kick off your journey (or if you don’t want to count calories at the moment).
In this episode, I share:
Whether you are trying to lose weight or build some muscle mass, calories will be the driving factor to determine how you go and how successfully you get results. Specifically, for fat loss you need a calorie deficit which means cutting calories consistently. To help you with this, I wanted to share some easy diet adjustments that will cut calories without the need to specifically count them. Think of it as some low-hanging fruits of fat loss I want you to consider picking at if you want to get some easy wins to kick off your journey (or if you don’t want to count calories at the moment).
In this episode, I share:
- Fat loss and calories 101
- 5 diet adjustments to cut calories quickly
#170: Why motivation is NOT enough to help you succeed with your nutrition plan/diet
We all grow up hearing about how we need to be motivated to do XYZ. That motivation is the driving force behind change and that those who succeed are “more motivated” than others. What if I told you this is false and more so a facade than an actual real truth and strategy? Especially when it comes to your health and nutrition…The truth is that motivation is NOT ENOUGH! You need something more…so what is this one thing?
In this episode, I share:
In this episode, I share:
- The Motivation Conundrum
- Why motivation is not enough (common mistake)
- What you need to leverage instead (the real difference maker)
#169: The “All Or Nothing” mindset | Why you should AVOID it with nutrition!
The All Or Nothing mentality and mindset is a way of thinking among dieters that honestly sets people back alot more than it ever helps! I share my personal and professional insight and perspective as a Sports Dietitian on why I personally feel you need to avoid thinking in absolutes (after all only Siths deal in absolutes). Listen now and change your perspective…it may very well help you start moving towards your goal faster.
In this episode, I share:
In this episode, I share:
- What is the All or Nothing Mentality?
- Why should you avoid it? (the difference maker)
- How to approach food mindset instead
#168: 3 Ways To Boost Hydration In Summer
Hydrate Yo Self!
I say this to all my clients - from gym goers to athletes. The reason is that optimal and adequate hydration is important (yet underrated) aspects of nutrition that is very fixable with a large potential upswing in terms of positive reward.
That is why I want you to be able to optimise your hydration - especially in summer. This topic was inspired by the current heatwave in Australia and I want to help you become more hydrated. A hydrated body does more. A hydrated person lives better. A hydrated life is a happier life. Time to hydrate yo self…better. In this episode, I share:
I say this to all my clients - from gym goers to athletes. The reason is that optimal and adequate hydration is important (yet underrated) aspects of nutrition that is very fixable with a large potential upswing in terms of positive reward.
That is why I want you to be able to optimise your hydration - especially in summer. This topic was inspired by the current heatwave in Australia and I want to help you become more hydrated. A hydrated body does more. A hydrated person lives better. A hydrated life is a happier life. Time to hydrate yo self…better. In this episode, I share:
- Why hydration is important for health and performance
- The 3 ways you can help boost hydration during summer
#167: 5 Signs You Need To Fuel Better As A Sporting Athlete
Athletes have very different considerations and needs when it comes to their nutrition. After all, sports nutrition is a different beast (as I like to say). That is why nutrition is a key pillar for athlete success. Yet, too often it is overlooked or underrated, leaving athletes wondering why they are struggling. Specifically, as an athlete, you want to be aware of potential signs of poor fuelling so that you can address the food puzzle piece and stay on the path to reaching your peak potential. In this episode, I share 5 of the more common signs that you need to fuel yourself better as a sports athlete.
#166: 3 New Year Nutrition Mistakes To Avoid in 2023 | New Year Resolutions Gone Wild!
At the start of every new year, a large chunk of the world’s population decides to work towards achieving some kind of goal or new years resolution declaration. With this comes a lot of diet-related goals that are focused on good ol nutrition.
However, so many dieters make some critical COMMON nutrition mistakes in the pursuit of their new year's resolutions.
In this episode, I share 3 of the biggest new year’s nutrition mistakes I see time and time again as a Sports Dietitian and Nutritionist.
However, so many dieters make some critical COMMON nutrition mistakes in the pursuit of their new year's resolutions.
In this episode, I share 3 of the biggest new year’s nutrition mistakes I see time and time again as a Sports Dietitian and Nutritionist.
#165: The #1 Reason New Year’s Resolutions Fail
New Year’s Resolutions are known for being quite the hit and miss undertaking for many dieters (new and old).
In this episode, I reveal to you the #1 reason that New Year’s Resolutions actually fail for many people out there - regardless of the goal. If you are going to set yourself a new year’s goal each year, at least avoid this big mistake and do it correctly to give you some chance of achieving something.
In this podcast episode, I cover:
In this episode, I reveal to you the #1 reason that New Year’s Resolutions actually fail for many people out there - regardless of the goal. If you are going to set yourself a new year’s goal each year, at least avoid this big mistake and do it correctly to give you some chance of achieving something.
In this podcast episode, I cover:
- New Years Resolutions 101
- The #1 reason resolutions fail (revealed)
- How to overcome this for goal success
#164: It's a trap! Why New Year Resolutions are setting you back with your health and nutrition goals
Did you know?! For many people, due to the way they approach this yearly ritual…new years resolutions actually can do more harm than good when it comes to realizing your health and nutrition goals? This is a weird thing for me to say and surely an unexpected thing for you to hear, but hear me out.
In today’s episode, I explain why the typical way of doing New Year's Resolutions is holding you back and not actually the friend you were hoping for to be in your corner as you start of the new year.
In this podcast episode, I cover:
In today’s episode, I explain why the typical way of doing New Year's Resolutions is holding you back and not actually the friend you were hoping for to be in your corner as you start of the new year.
In this podcast episode, I cover:
- New Years Resolutions Explained
- Why New Years Resolutions can be problematic
- NEW and IMPROVED way to approach new year’s goals
#163: What it takes to lose 1kg of bodyfat | Looking At The “Yeah Science!” of ‘How To’ Fat Loss
In this episode, I share what it “technically” takes to literally lose or “burn” 1 kilogram of body fat from the body.
Fat loss is a science. Fat loss is part of your human physiology and relies on the thermodynamics of the body.
So how do you actually “lose 1 kg of body fat”?
I will cover:
Fat loss is a science. Fat loss is part of your human physiology and relies on the thermodynamics of the body.
So how do you actually “lose 1 kg of body fat”?
I will cover:
- The science of calories (and how it matters for fat loss)
- What it truly takes to lose 1kg of body fat
#162: Nutrition Tips For Festive Eating - How To Stay On Track While Enjoying Christmas Food
With the Festive season upon us and most of us having Christmas parties left, right, and centre…nutrition becomes a secondary thought for many. Typically this is due to the misguided belief that you can not have Christmas food and staying on track coexist with each other. This is incorrect.
In this episode, I share some useful nutrition and food tips for you to implement so that you can both enjoy Christmas and feast yo self AND stay on track to some degree during the most wonderful time of the year.
Let’s call this Nutrition of the Bells! I cover:
In this episode, I share some useful nutrition and food tips for you to implement so that you can both enjoy Christmas and feast yo self AND stay on track to some degree during the most wonderful time of the year.
Let’s call this Nutrition of the Bells! I cover:
- Why most people give up on nutrition at Xmas
- Can you eat Christmas food and still stay on track with fat loss? (answer revealed)
- Top nutrition tips and insights for mindful (but enjoyable) festive eating
#161: 10 High Quality Protein Foods To Boost Nutrition and Hit Yo Macros - Sports Dietitian Recommended
Protein: the most popular macronutrient. Yet one of the most common questions I get from dieters who are new to flexible dieting and macro tracking is “how do I hit my protein target?”. To answer this you need to know what food sources give you the best bang for your buck in terms of protein goodness.
In today’s episode, I share 10 protein food sources to help you boost your protein intake and hit your nutrition goals more effectively. In this episode I cover:
In today’s episode, I share 10 protein food sources to help you boost your protein intake and hit your nutrition goals more effectively. In this episode I cover:
- Why protein is important
- How to improve your protein intake (and stop making it harder for yourself!)
- Top 10 high quality protein foods that you should leverage today
#160: Does Protein Powder Actually Help You Build Muscle?
In this episode, I explain whether or not protein powder is actually a muscle builder and growth enhancer like so many believe it to be and how so many tout it as. Protein and muscle have long been linked with each other - and for good reason! Protein is important for building muscle after all. However, with the growing interest in protein and nutrition as well as the emergence many years ago of protein powder supplements (popularity that has in fact continued to grow), we need to explore the notion that protein powder = muscle growth. So does protein powder lead to building some juicy lean muscle mass gains? Do you need protein powder to grow your muscles? In this episode I cover:
- Fundamentals of muscle growth nutrition explained
- Protein powder 101 (the purpose behind it)
- Does protein powder help you build muscle? (the big Q answered)
#159: 4 Reasons Your “Calorie Deficit” Isn’t Actually Working For You
In order to achieve fat loss, it is a well-known fact that you need to be in a calorie deficit to do so. This relates to the science and thermodynamics of the body. So why do a lot of people struggle to lose weight even though they are in “a calorie deficit”? If you have ever thought that calorie deficits are not the only way to lose weight or that a calorie deficit doesn’t work for you, then this episode is for you. Here I reveal 4 reasons that your calorie deficit isn’t working for you. I have worked with countless fat loss clients over the years so these come from my experiences and my knowledge as a nutrition expert. In this episode I cover:
- What is a calorie deficit? (the science of fat loss)
- The 4 reasons I see for “calorie deficits not working” (Dietitian insight from years of client work)
#158: 4 Things I Wish I Knew Earlier About Fat Loss
As a Dietitian and Nutritionist, I work with many clients who want to lose weight to some extent or another and this has led to me having a lot of experience in this area over the years. However, another less known fact is that I myself have worked on my own physique over the years which included having fat loss goals - starting from before I even become a Dietitian. With this came wins AND mistakes that I made along the way which enables me to provide a unique insight as a health professional and fellow “dieter”. That is why today I want to share 4 things I wish I knew earlier about fat loss so that I can help you avoid the same mistakes and stop believing some of the misinformation spreading around the web.
In this episode I cover:
In this episode I cover:
- The fundamentals of fat loss recapped
- The 4 things I wish I knew earlier about fat loss (that has enabled me to improve my own results as well as that of my clients)
#157: How To Choose A Protein Bar Correctly
Protein bars are one of the most popular supplement food products on the market which is not surprising considering how many people are determined to boost protein levels. Here I talk you through some of the key considerations and criteria I personally use when deciding on a protein bar food for myself or one of my clients. Understanding what goes into choosing the best possible protein bar is an important part of being food-informed and building nutrition awareness so that you can make better, more informed decisions about your food.
In this podcast episode, I will cover:
In this podcast episode, I will cover:
- What makes a protein bar, a “protein bar”? (Categorising bars 101)
- Key considerations and criteria when choosing protein bars
- My personal protein bar brand and type recommendation (the bar I personally use and recommend)
#156: Athlete Hydration: Dehydration vs. Overhydration 101
Hydration for a lack of better word…is good! It’s kind of big deal actually - especially if you are an athlete or active individual wanting to be both healthy and “performance optimized”. In this episode, I talk about the basics of hydration for athletes and what you need to know about your fluid game when it comes to it’s impact on your health and sporting/training performance. We tend to always focus on food and calories and supplements but too many people underrate the need to have a robust and correct hydration strategy in place. I want to help you understand why it’s important as well as learn about why balance is KEY!
Here I cover:
Here I cover:
- Hydration for athletes (why it is crucial)
- Dehydration explained (reasons why you should care)
- Overhydration? Is there such a thing?!
- Fundamentals of hydration and how to start approaching it
#155: One MORE reason you are NOT losing weight | Fat Loss Tips
If you are trying to lose weight and become a lean machine, then you are either successfully going about achieving your goal or you are struggling and wondering why you are not losing weight. This is an unofficial part 2 to the last episode where I shared the first common fat loss inhibitor. In this episode, I want to share ONE MORE common issue is have seen in my years working as a Sports Dietitian and fat loss nutritionist. As popular as fat loss is in the nutrition world, it is not an easy peasy road of results and laughs. There are many who struggle with fat loss and I work with these individuals to help them get back on track.
Here I cover:
Here I cover:
- ONE MORE common reason I see stopping people losing weight
- How to overcome this obstacle
#154: One reason you are not losing weight
In this episode, I want to share ONE common issue is have seen in my years working as a Sports Dietitian and fat loss nutritionist. If you are trying to lose weight and become a lean machine…then you are either successfully going about achieving your goal…OR you are struggling and wondering why you are not losing weight effectively.
As popular as fat loss is in the nutrition world, it is not an easy peasy road of results and laughs. There are many who struggle with fat loss and I work with these individuals to help them get back on track.
Time to learn if this could be the thing holding back your fat loss results!
In this podcast episode, I cover:
As popular as fat loss is in the nutrition world, it is not an easy peasy road of results and laughs. There are many who struggle with fat loss and I work with these individuals to help them get back on track.
Time to learn if this could be the thing holding back your fat loss results!
In this podcast episode, I cover:
- ONE common reason I see stopping people losing weight
- How to overcome this obstacle
#153: Nuts & Calories - New research that is nuts!
In this episode, I explore the new research that was completed on the caloric impact that nuts have when consumed. In order words, this new evidence suggests that nuts don’t provide us with as many calories as we might have previously thought. If you have counted calories before and happen to eat nuts, then you would know just how much caloric punch these delicious snacks can pack in a small crunchy package. However, could it be that the amount of calories we as humans actually absorb from eating nuts is A LOT less than expected? Nutrition is so complex and multi-faceted. One example of this is the fact that digestion and absorption of foods aren’t quite as simple as “food goes in, nutrients and calories are absorbed” - not at the fundamental physiological level at least. Could nuts be less caloric to us because of this? What are the practical ramifications of this if true? Or does this need more research to conclude?
In this episode, I cover:
In this episode, I cover:
- Review of the latest research on nuts and calories
- What does this mean for you? (the practical considerations)
#152: Post-Game/Training Nutrition Fundamentals
In this episode, I talk about the fundamentals of post-game/pre-training fuelling nutrition - showing you what considerations you need to have when deciding on a meal or snack to fuel your upcoming effort.
This is the second part of the two part series where I cover the basics you need to know to start fuelling and recovering more effectively. Make sure you also listen to episode #151, where I covered PRE-game nutrition fundamentals.
Sports nutrition depends heavily on the strategy you use and it is a different beast to regular nutrition for the typical goal of fat loss or building muscle. Fuelling is a game that needs to be played well over time.
So what should you do to fuel yourself correctly post-game or post-training?
In this episode, I cover:
This is the second part of the two part series where I cover the basics you need to know to start fuelling and recovering more effectively. Make sure you also listen to episode #151, where I covered PRE-game nutrition fundamentals.
Sports nutrition depends heavily on the strategy you use and it is a different beast to regular nutrition for the typical goal of fat loss or building muscle. Fuelling is a game that needs to be played well over time.
So what should you do to fuel yourself correctly post-game or post-training?
In this episode, I cover:
- Signs of poor nutrition (is your recovery food game lacking?)
- Post-game nutrition 101 (the fundamentals)
- The 3 R’s Principle (my approach to post-game nutrition)
#151: Pre-Game/Training Nutrition Fundamentals
In this episode, I talk about the fundamentals of pre-game/pre-training fuelling nutrition - showing you what considerations you need to have when deciding on a meal or snack to fuel your upcoming effort.
Sports nutrition depends heavily on the strategy you use and it is a different beast to regular nutrition for the typical goal of fat loss or building muscle. Fuelling is a game that needs to be played well over time.
So what should you do to fuel yourself correctly pre-game or pre-training?
In this episode, I cover:
Sports nutrition depends heavily on the strategy you use and it is a different beast to regular nutrition for the typical goal of fat loss or building muscle. Fuelling is a game that needs to be played well over time.
So what should you do to fuel yourself correctly pre-game or pre-training?
In this episode, I cover:
- Signs of poor nutrition (is your fuelling game lacking?)
- Pre-game nutrition 101 (the fundamentals)
- The O2 Principle (my approach to pre-game nutrition)
#150: 4 Signs You Are In A Calorie Surplus
In this episode, I explore the key signs and symptoms of being in a calorie surplus zone.
We all know that in order to gain weight and achieve your muscle-building goals…you need to be in a calorie surplus.
However, how do you know that you are in a calorie surplus when you are first getting started or to ensure you are sticking to one consistently enough over time? I share the 4 signs of a calorie surplus that you NEED to know. If you want to achieve muscle gains, you need to know what to look for to ensure you stay on the path.
In this episode, I cover:
We all know that in order to gain weight and achieve your muscle-building goals…you need to be in a calorie surplus.
However, how do you know that you are in a calorie surplus when you are first getting started or to ensure you are sticking to one consistently enough over time? I share the 4 signs of a calorie surplus that you NEED to know. If you want to achieve muscle gains, you need to know what to look for to ensure you stay on the path.
In this episode, I cover:
- What is a calorie surplus?
- The 4 signs you are in a calorie surplus revealed (what you MUST know)
#149: 10 Nutrition Myths That Need To Die: Review The Article Series
In this episode, I review a recent article I came across named, “10 Nutrition Myths That Need To Die”.
There are many nutrition myths floating around in the health and fitness space, and as a Dietitian it is my job to separate truth from myth and inform you of the reality when it comes to good, effective nutrition.
In this recent article they outlined the 10 common nutrition myths that need to be stopped and I decided to review it myself to make sure they themselves hit the nail on the head. Let’s look at these nutrition myths and determine if they are in fact myths to avoid!
In this episode, I will cover:
There are many nutrition myths floating around in the health and fitness space, and as a Dietitian it is my job to separate truth from myth and inform you of the reality when it comes to good, effective nutrition.
In this recent article they outlined the 10 common nutrition myths that need to be stopped and I decided to review it myself to make sure they themselves hit the nail on the head. Let’s look at these nutrition myths and determine if they are in fact myths to avoid!
In this episode, I will cover:
- 10 Nutrition myths revealed (based on an article)
- Sports Dietitian reviews the truth behind the myths (are these 10 myths actually myths?
#148: 3 Myths About Muscle Building
In this episode, I share 3 common myths surrounding muscle building and nutrition that you need to be aware of.
Avoiding these will not only improve your potential strategy but also reduce the confusion and overwhelm you might be experiencing hearing all the noise on “how to build muscle effectively”. Muscle-building nutrition requires a specific strategy to maximise your potential ROI. The issue is that there are many conflicting tips and B.S. advice floating around that make it more complicated than it needs to be. That is why I want to reveal 3 common myths that you may be believing so that you can start doing the right thing for your gains!
In this episode, I will cover:
Avoiding these will not only improve your potential strategy but also reduce the confusion and overwhelm you might be experiencing hearing all the noise on “how to build muscle effectively”. Muscle-building nutrition requires a specific strategy to maximise your potential ROI. The issue is that there are many conflicting tips and B.S. advice floating around that make it more complicated than it needs to be. That is why I want to reveal 3 common myths that you may be believing so that you can start doing the right thing for your gains!
In this episode, I will cover:
- The fundamentals of muscle-building nutrition
- What is a calorie surplus? (and is it important)
- The 3 myths of muscle building revealed (what you NEED to know)
#147: 4 signs you are in a calorie deficit | Fat Loss Nutrition 101
In this episode, I share the 4 signs of a calorie deficit that you NEED to know. If you want to achieve fat loss, you need to know what to look for to ensure you stay on the path. We all know that in order to lose weight and achieve your fat loss goals…you need to be in a calorie deficit. However, how do you know that you are in a calorie deficit when you are first getting started or to ensure you are sticking to one consistently enough over time?
In this episode, I will cover:
In this episode, I will cover:
- What is a calorie deficit?
- The 4 signs you are in a calorie deficit (what you NEED to look for)
#146: Meal Timing & Fat Loss - Is there a link?
One of the most common questions we Dietitian’s get asked, is whether or not it matters how many meals we eat per day. This naturally leads to the question of, “how many meals should I eat per day to achieve XYZ goal?”
In this episode, I dive into the very popular topic of meal timing and specifically, its link to fat loss nutrition - because meal timing is variable dependant and your goal dictates its importance. The typical diet is 3 main meals with maybe some snacks are thrown in across the day - generally with a fairly typical meal timing regimen. However, for the longest time, there has been a lot of talk about ideal meal timing and the impacts on our health as well as our fat loss efforts.
Does the time you eat your meal have varying effects on you? Should you eat after 6pm? Is there any reason to worry about meal timing for improving our body composition? Or is it just another attention-seeking tactic with no merit?
In this episode, I will cover:
In this episode, I dive into the very popular topic of meal timing and specifically, its link to fat loss nutrition - because meal timing is variable dependant and your goal dictates its importance. The typical diet is 3 main meals with maybe some snacks are thrown in across the day - generally with a fairly typical meal timing regimen. However, for the longest time, there has been a lot of talk about ideal meal timing and the impacts on our health as well as our fat loss efforts.
Does the time you eat your meal have varying effects on you? Should you eat after 6pm? Is there any reason to worry about meal timing for improving our body composition? Or is it just another attention-seeking tactic with no merit?
In this episode, I will cover:
- Meal timing explained (the in’s and out’s)
- What has been said about meal timing in relation to fat loss (exploring the claims)
- Is meal timing important for fat loss success? (the blunt lowdown you NEED to know)
EP. #145: Fat Loss Spot Reduction - can you do it?
Many people wonder if they could achieve fat loss by spot reducing in specific areas of the body first. It is safe to say that targeting fat loss is a common desire among most dieters trying to lose weight - I have seen it first-hand as a Dietitian.
In this episode, I explore spot reduction as a fat loss strategy. Is it real? Is it safe? Is it effective? So many questions to be answered that could all be addressed by understanding the truth behind this highly touted health and fitness goal.
Fat loss is probably the single most sought-after change for people who decide to start improving their eating and optimise their nutrition plans. Whether you are an athlete competing at a high level or training more recreationally, you have likely thought about your leanness at one point.
In this episode, I cover:
In this episode, I explore spot reduction as a fat loss strategy. Is it real? Is it safe? Is it effective? So many questions to be answered that could all be addressed by understanding the truth behind this highly touted health and fitness goal.
Fat loss is probably the single most sought-after change for people who decide to start improving their eating and optimise their nutrition plans. Whether you are an athlete competing at a high level or training more recreationally, you have likely thought about your leanness at one point.
In this episode, I cover:
- Fat Loss 101 - the fundamental strategy you need first
- What is spot reduction?
- Can you spot reduce body fat? (the blunt truth revealed)
Ep. #144: 3 Things About Fat Loss You Need To Know (But probably don’t)
Fat loss is such a dynamic journey that requires the right mindset, strategy, and dedication to achieve.
In this episode, I look past the fundamentals and the common knowledge around fat loss and explore the more “niche” things you should know to improve your fat loss results. I am going to share with you 3 things you need to know about fat loss that you don’t already. In the nutrition space, the one type of goal that is always talked about and therefore attracts the most information and B.S. is fat loss and weight loss. Understanding the basics of how to lose weight is one thing. However, knowing about the more advanced pieces of the puzzle and looking at the bigger picture is what’s key for true success and long-term change.
So are you trying to lose bodyfat?
In this episode, I cover:
In this episode, I look past the fundamentals and the common knowledge around fat loss and explore the more “niche” things you should know to improve your fat loss results. I am going to share with you 3 things you need to know about fat loss that you don’t already. In the nutrition space, the one type of goal that is always talked about and therefore attracts the most information and B.S. is fat loss and weight loss. Understanding the basics of how to lose weight is one thing. However, knowing about the more advanced pieces of the puzzle and looking at the bigger picture is what’s key for true success and long-term change.
So are you trying to lose bodyfat?
In this episode, I cover:
- The fundamentals of fat loss REVISED
- The 3 things you need to know about fat loss (underrated points to consider)
EP. #143: Ideal Macro % Splits: Do they exist?
Is there such as thing as the “ideal macro splits” for fat loss and muscle building?
In this episode, I address a very common question I get as a Sports Dietitian regarding macronutrients and dietary strategy. There is this belief that there are specific macro percentage splits that are universally optimised for fat loss and/or muscle gains. How true is this? Is this all B.S? With the growing interest over the years in flexible dieting and tracking your macros, many dieters search for the perfect macro split they think will level up their progress and achieve their health and fitness goals. Your nutrition is a key fundamental pillar of achieving body composition change so it’s important that you understand how nutrition works and how to harness it properly.
That is why we need to deep dive into macros and look at whether or not there are ‘ideal macro splits’ or if this is all misinformation. In this episode, I will cover:
In this episode, I address a very common question I get as a Sports Dietitian regarding macronutrients and dietary strategy. There is this belief that there are specific macro percentage splits that are universally optimised for fat loss and/or muscle gains. How true is this? Is this all B.S? With the growing interest over the years in flexible dieting and tracking your macros, many dieters search for the perfect macro split they think will level up their progress and achieve their health and fitness goals. Your nutrition is a key fundamental pillar of achieving body composition change so it’s important that you understand how nutrition works and how to harness it properly.
That is why we need to deep dive into macros and look at whether or not there are ‘ideal macro splits’ or if this is all misinformation. In this episode, I will cover:
- What are macros? (the basics explained)
- Macro splits explained
- Is there such a thing as Ideal Macro Splits? (the definitive answer)
Ep. #142: Does Apple Cider Vinegar Help With Fat Loss? Unmasking The Truth
Does Apple Cider Vinegar Help With Fat Loss?
In this episode, I answer this very commonly asked the question once and for all. In recent years, apple cider vinegar (ACV) has risen in popularity and has become touted as a new age “health solution”.
One specific benefit that has been linked to the consumption of this fancy vinegar is weight loss/fat loss. It has been said by some sources in the health and fitness space, that drinking apple cider vinegar can help with getting rid of more bodyfat. How true is this? Is ACV a health drink that can increase fat loss? If these are some of the questions you have then you sure did click on the right podcast episode. In this episode, I will cover:
In this episode, I answer this very commonly asked the question once and for all. In recent years, apple cider vinegar (ACV) has risen in popularity and has become touted as a new age “health solution”.
One specific benefit that has been linked to the consumption of this fancy vinegar is weight loss/fat loss. It has been said by some sources in the health and fitness space, that drinking apple cider vinegar can help with getting rid of more bodyfat. How true is this? Is ACV a health drink that can increase fat loss? If these are some of the questions you have then you sure did click on the right podcast episode. In this episode, I will cover:
- What is Apple Cider Vinegar
- The fundamentals of fat loss (key to fat loss)
- Does ACV help with fat loss? (the verdict revealed)
EP. #141: The Tyre Analogy - Mindset “Hack” To Level Up Your Results
Do you find it difficult to stay on track and achieve the results you dream of?
In this episode, I share with you a very simple but POWERFUL mindset reframe and analogy that will help you look at things differently when it comes to your nutrition and fitness journey. Too many people quit or let obstacles get in the way of them achieving the body, health, and/or performance they know they want to achieve. Usually, this is because they don’t handle setbacks and bumps in the road the right way. Using my proven Tyre Analogy Reframe, you will be better at handling setbacks which will ensure you stay on track to become your best self and achieve your goal along the way. In this episode, I will cover:
In this episode, I share with you a very simple but POWERFUL mindset reframe and analogy that will help you look at things differently when it comes to your nutrition and fitness journey. Too many people quit or let obstacles get in the way of them achieving the body, health, and/or performance they know they want to achieve. Usually, this is because they don’t handle setbacks and bumps in the road the right way. Using my proven Tyre Analogy Reframe, you will be better at handling setbacks which will ensure you stay on track to become your best self and achieve your goal along the way. In this episode, I will cover:
- Why many goals fall flat (characteristics of a poor mindset)
- The Tyre Analogy Explained
- How to empower your mind to achieve better results
Ep. #140: Fat Burn vs. Fat Loss - What’s The Difference?
Did you know that fat burning is not actually the same as fat loss?
In this episode, I break down the very often overlooked truth around fat burn as a mechanism and fat loss as a result. The reality is most people see these are interchangeable concepts which then leads to nutrition decisions that are wrong or subpar. Fat loss is one of the most common health and fitness goals out there. Yet it's one that so many people approach incorrectly. It is also the one with a lot of misconceptions and incorrect advice associated with it.
This is why I like to say: fat loss is simple, but it ain’t easy!
One way that people get stuck in believing that fat burning = fat loss. This is not necessarily true. In fact, you can burn fat every day and still not lose weight.
In this episode, I will cover:
In this episode, I break down the very often overlooked truth around fat burn as a mechanism and fat loss as a result. The reality is most people see these are interchangeable concepts which then leads to nutrition decisions that are wrong or subpar. Fat loss is one of the most common health and fitness goals out there. Yet it's one that so many people approach incorrectly. It is also the one with a lot of misconceptions and incorrect advice associated with it.
This is why I like to say: fat loss is simple, but it ain’t easy!
One way that people get stuck in believing that fat burning = fat loss. This is not necessarily true. In fact, you can burn fat every day and still not lose weight.
In this episode, I will cover:
- What is fat burning really?
- What is fat loss truly?
- The difference between fat burn and fat loss (the truth)
- So what should you do? (practical guidance to help you out)
Episode #139: 7 Signs Of Poor Nutrition - What Athletes Should Look Out For
What are the key signs of poor nutrition among athletes? This is an important question to know the answer to so that you know when to seek help with your nutrition game. In this episode, I share the key signs and symptoms of poor nutrition practices and inadequate fuelling. Using this knowledge, I hope it enables you to assess your own situation and then seek professional guidance to fix it. Nutrition is a key factor in the success an athlete has - whether you are competitive level or a gym-goer looking to become their strongest and fittest. However, often the importance of real nutrition is overlooked. Even fewer athletes are actually good at identifying the signs that nutrition is lacking and needs optimising. That is why I wanted to cover this topic today.
In this episode, I will cover:
In this episode, I will cover:
- The 7 key signs of poor nutrition (including ones you didn't know!)
- Why nutrition is key for athlete success
Episode #138: 10 Things I Wish I Knew When I First Started My Nutrition & Fitness Journey (Confessions Of A Sports Dietitian)
In this episode, I share my confessions on what I personally wish I knew when I first got started with the knowledge and experience I have now from working with countless individuals and helping myself to level up my nutrition & performance. One of the biggest values of having a Sports Dietitian in your corner is the experience they can impart to you. This can help you avoid the same mistakes they made (or helped others through) as well as knowing what truly works and what is most important when working towards getting some bonafide results. This enables you to streamline your progress while reducing confusion and overwhelm that we all know can easily arise with “dieting”. I too have struggled and gone through the peaks and valleys of health and fitness change so I can now help you gain some better perspective and achieve insight into the real world of nutrition.
In this episode, I will cover:
In this episode, I will cover:
- The 10 Things I Wish I Knew When I First Started My Journey (So you can learn from my experiences, successes, and mistakes)
Episode #137: Diet Breaks 101 - The What & Why
Wondering what a diet break is? Curious to learn why diet breaks exist? Do diet breaks even work? In this episode, I share the fundamental truths about diet breaks - telling you what you need to know about the purpose of diet breaks and if they are worth considering. Diet breaks are a strategy typically used in fat loss situations and the term has been thrown around a lot in recent years. However, like any nutrition strategy, you need to understand WHAT is is and WHY it is used. This ensures you don’t chase every piece of advice or diet tip under the sun. As a Sports Dietitian, I have an expert perspective of diet breaks and will share the 101 that you need to know before you consider the relevance of diet breaks in your own plan.
In this episode, I will cover:
In this episode, I will cover:
- Diet breaks…what are they?
- Why are diet breaks used? (the purpose explained)
- Do diet breaks actually work?
Episode #136: The Top 5 Vegan Protein Foods Revealed - Plant Based Nutrition Made Easy
Are you a vegan athlete? Are you a vegan who is not sure what to eat to hit protein targets?
Wondering which plant based foods are high in protein? In this episode, I reveal the 5 best vegan protein sources for the vegan athletes/gym goers looking to level up their nutrition and improve their physique and recovery.
Plant based dieting does not need to be complicated but it can be easily done incorrectly. That is why you need to put in extra effort to eat certain foods and understand how to eat a BALANCED vegan/plant based diet. Protein is one nutrient that many vegans struggle to get enough of because the biggest players in the protein food game as animal based products. Nonetheless, there are some effective plant based protein foods you can incorporate into your diet to level up your results and your vegan athlete game.
In this episode, I cover:
Wondering which plant based foods are high in protein? In this episode, I reveal the 5 best vegan protein sources for the vegan athletes/gym goers looking to level up their nutrition and improve their physique and recovery.
Plant based dieting does not need to be complicated but it can be easily done incorrectly. That is why you need to put in extra effort to eat certain foods and understand how to eat a BALANCED vegan/plant based diet. Protein is one nutrient that many vegans struggle to get enough of because the biggest players in the protein food game as animal based products. Nonetheless, there are some effective plant based protein foods you can incorporate into your diet to level up your results and your vegan athlete game.
In this episode, I cover:
- The 5 BEST vegan friendly protein foods to eat (Simple)
Episode #135: The Nutrition O2 Issue - Revealing 2 BIG obstacles to health & fitness success
Are you not seeing the results you want long term despite the fact you are working on your health and nutrition?
In this episode, I share with you the 2 MAJOR (but often overlooked) obstacles many people face when “dieting” and following a new nutrition plan. These 2 obstacles I named the Nutrition O2 Issue - and I see it among athletes, gym goers, and working professionals. Addressing these 2 issues will help you maximise your potential results & reframe your mindset when it comes to how you approach achieving results with your health, physique, and performance.
Today I am calling you out for your own good!
In this episode, I cover:
In this episode, I share with you the 2 MAJOR (but often overlooked) obstacles many people face when “dieting” and following a new nutrition plan. These 2 obstacles I named the Nutrition O2 Issue - and I see it among athletes, gym goers, and working professionals. Addressing these 2 issues will help you maximise your potential results & reframe your mindset when it comes to how you approach achieving results with your health, physique, and performance.
Today I am calling you out for your own good!
In this episode, I cover:
- The harsh reality of “dieting” (you are not alone in the struggle)
- The 2 obstacles revealed (that are standing in the way of your results)
Episode #134: The Power of Why: How to empower your fat loss efforts
What is the “why” behind your fat loss goal? In this episode, I discuss the importance of purpose behind your goals - specifically for fat loss as it is a goal that has the power to bring you forward or set you back in confusion and frustration.
Simon Sinek wrote the powerful book, ‘Start With Why’, to show how the most successful businesses in the world harnessed the power of asking ‘why’ to drive themselves forward and create an impact in this world. Your goals can use the same power to drive you forward and achieve more than you ever thought possible. Why is the driving force behind all we do and achieve, so why should you fat loss efforts miss out? So how can you use the power of “why” to level up and reach your peak results?
In this episode, I cover:
Simon Sinek wrote the powerful book, ‘Start With Why’, to show how the most successful businesses in the world harnessed the power of asking ‘why’ to drive themselves forward and create an impact in this world. Your goals can use the same power to drive you forward and achieve more than you ever thought possible. Why is the driving force behind all we do and achieve, so why should you fat loss efforts miss out? So how can you use the power of “why” to level up and reach your peak results?
In this episode, I cover:
- The power of ‘why’ (why Start With Why?)
- Mistakes people make with fat loss goals
- ‘Why” in action (how you can start using WHY to achieve your nutrition & health goal/s)
Episode #133: Can Soda Bicarb Help Improve Athletic Performance? Exploring The Evidence
Is baking soda the next big thing in sports performance supplementation? Does soda bicarb actually work as a performance enhancer? In this episode, I deep dive into soda bicarb as a sports performance supplement and breakdown what you need to know and what the evidence says. The belief is that soda bicarb (or baking soda), can help improve performance for athletes undergoing high intensive training. For this reason, more and more active people are trying out bicarb to try help them elevate their potential. Is there any truth to all this?
In this episode, I cover:
In this episode, I cover:
- What is soda bicarb?
- The benefits explained (deep dive into the proposed action of bicarb in performance)
- What does the evidence say? (Is it truth or myth)
- Exploring dosage + side effects
Episode #132: The 2 BIG Reasons To Slow Down Your Fat Loss (Why You Should NOT Cut Calories Too Quickly)
Do you have a desire to cut your calories super quickly so you can lose weight super quickly? Does calorie deficit strategy overwhelm you and you get the urge to just crash diet? In this episode, I share 2 big reasons you should NOT cut your calories too quickly or cut your calories by too much. To achieve fat loss, you need to establish a consistent calorie deficit (this is true!). However, you do not need to be cutting calories like it’s going out of fashion. I see too many athletes and gym goers being to restrictive with calories or cutting calories too quickly, leading to a number of issues. I don’t want you making (or repeating) the same mistake! Time to learn about 2 BIG reasons you should slow down your calorie deficit plan and be more strategic with how you cut yo cals.
In this episode, I cover:
In this episode, I cover:
- The basics of fat loss
- The 2 big reasons you should NOT cut calories QUICKLY
- Correct way to approach your calorie deficit strategy
Episode #131: Protein Powder - 3 Best Types Revealed
What protein powder should you use? Such a common question among athletes I coach, and one that I will guide you on.
In this episode, I share the 3 best types of protein from a nutritional point of view to help you make the buying decision a bit easier so you can focus on your food game. Protein powders are probably the most popular and easily available supplement in the world - popular among high-level athletes and weekend warrior athletes alike. Due to this fact, the number of products and variations of protein powder has grown exponentially over the years. The result? Confusion and overwhelm when it comes to choosing the best protein powder and the one that can actually help you level up your nutrition. While protein powder is only supplementary and not needed unless you can’t get enough protein goodness from food, it is still a decision that should be made correctly. Time to learn about the 3 best bang for your buck options when it comes to protein powder.
In this episode, I cover:
In this episode, I share the 3 best types of protein from a nutritional point of view to help you make the buying decision a bit easier so you can focus on your food game. Protein powders are probably the most popular and easily available supplement in the world - popular among high-level athletes and weekend warrior athletes alike. Due to this fact, the number of products and variations of protein powder has grown exponentially over the years. The result? Confusion and overwhelm when it comes to choosing the best protein powder and the one that can actually help you level up your nutrition. While protein powder is only supplementary and not needed unless you can’t get enough protein goodness from food, it is still a decision that should be made correctly. Time to learn about the 3 best bang for your buck options when it comes to protein powder.
In this episode, I cover:
- What is protein powder?
- Why is protein powder used?
- Should you take protein powder?
- The 3 BEST protein powder versions REVEALED
Episode #130: Protein bars - Candy in disguise or truly healthy alternative?
Are protein bars any better than chocolate bars? In this episode, I compare protein bars and candy bars to share with you whether or not they are truly a solid healthier alternative for your health & nutrition goals. Protein bars are a hugely popular product among athletes and active people. The demand for food alternatives to chocolate/sweets/treats is at an all time high. Protein fortified foods, in particular, are seen as convenient healthy options to help you achieve your goals. However, are protein bars actually good for you? Or are they just candy bars in disguise that only benefit the supplement companies?
In this episode, I cover:
In this episode, I cover:
- What are protein bars?
- Protein bars vs choc bars (are they any better for you?)
- Are protein bars worth the hype? (Sports Dietitian answers)
Episode #129: 5 ways to make dieting easier
Are you struggling with your diet? Do you find dieting hard and overwhelming? Feel like giving up on your nutrition?
In this episode, I share with you 5 ways you can make dieting and nutrition MUCH easier for yourself. These are tools, tips, and strategies I personally use for my own goals as well as some of the strategies I help my clients harness for better results. Nutrition won’t always be easy nor fun but it should not feel like a continuous chore or constantly overwhelm you to the point of wanting to quit. The issue is that many people go about it incorrectly or follow the wrong advice - leaving them down the wrong path, the even more difficult path. Time to redirect you and help you regain some momentum by learning ways that you can simplify the dieting process and focus on what matters.
In this episode, I cover:
In this episode, I share with you 5 ways you can make dieting and nutrition MUCH easier for yourself. These are tools, tips, and strategies I personally use for my own goals as well as some of the strategies I help my clients harness for better results. Nutrition won’t always be easy nor fun but it should not feel like a continuous chore or constantly overwhelm you to the point of wanting to quit. The issue is that many people go about it incorrectly or follow the wrong advice - leaving them down the wrong path, the even more difficult path. Time to redirect you and help you regain some momentum by learning ways that you can simplify the dieting process and focus on what matters.
In this episode, I cover:
- Why dieting fails (key themes failed nutrition plans have)
- The 5 ways to make dieting easier EXPLAINED
Episode #128: Tart Cherry Juice - Is The Sourness Sweet Enough To Help?
Are you wondering if Tart Cherry Juice is the next big supplement? Asking yourself, does tart cherry juice work? Curious how tart cherry juice helps an athlete? In this episode, I explore Tart Cherry juice supplementation from an athletic and sporting context to help you determine if it is worth consideration for yourself. Tart cherry juice is a functional food supplement which makes it a bit different to other types of supplements. However, it is still used as a supplementary tool for performance so needs to be looked at from the same lens of scrutiny to ensure you aren’t wasting your time, money, or health. The supplement industry is a billion dollar industry that isn’t necessarily focused on helping you. That is why it is important to get the truth about supplements and that is why I’m here to help you as a Sports Dietitian. So Tart Cherry…new performance enhancement friend or another time wasting foe?
In this episode, I cover:
Hope you enjoy!
In this episode, I cover:
- What is Tart Cherry?
- Tart Cherry in action (what are the benefits?)
- How does Tart Cherry hold up in the research
- Tart Cherry recommendations (what should you do?)
Hope you enjoy!
Episode #127: Beta-Alanine 101 - A Beginners Guide
Are you curious about b-alanine supplements? Thinking about whether you should be taking b-alanine to improve sporting or gym performance? In this episode, I deep dive into the 101 of B-Alanine - your beginners guide to understanding this supplement. I will share with you what b-alanine is, what it helps with, the evidence behind it, and the general regimen. There are so many supplements out there so it’s not surprising that as an athlete or gym goer wanting better results, you get confused and overwhelmed with all the products and information floating around.
The supplement industry is a billion dollar industry that isn’t necessarily focused on helping you. That is why it is important to get the truth about supplements and that is why I’m here to help you as a Sports Dietitian.
In this episode, I cover:
The supplement industry is a billion dollar industry that isn’t necessarily focused on helping you. That is why it is important to get the truth about supplements and that is why I’m here to help you as a Sports Dietitian.
In this episode, I cover:
- What is B-Alanine?
- B-Alanine in action (what does it do?!)
- How does B-Alanine help the athlete's body?
- B-Alanine recommendations (what should you do?)
Episode #126: Athlete Progress & Scales - To Weigh Or Not To Weigh?
Are you an athlete who is fixated on weighing yourself on the scales? Do you base your success and progress on what the scale says? Has weighing yourself become an obsession? In this episode, we sit down and uncover the reality that many athletes experience when it comes to measuring their progress - whether that be for physique change or performance gains. This reality is that many athletes focus on the scale to measure their progress. The truth is that you very well might be using the scale as your sole measuring tool or the main one when trying to determine if you are getting results and getting “better”. You might be basing your success on what number shows up on the scale. I see this among high level athletes and everyday active individuals. These are things that are not ideal as someone who is wanting to improve and reach your peak potential. Today we uncover the reasons why just using the scale is NOT good and explore different non-scale progress metrics that you can start using now to empower and better yourself!
In this episode, I cover:
In this episode, I cover:
- Reason why focusing on the scale is harmful
- Limitations of the scale (why it doesn’t show to bigger picture)
- Key non-scale wins that athletes can use (list of ways to look beyond the scale)
Episode #125: Intermittent Fasting - The Good, The Bad, & The Ugly
Should you do intermittent fasting? Is intermittent fasting a good diet? What are the pros and cons of intermittent fasting? Is intermittent fasting safe? In this episode, I deep dive into Intermittent Fasting and answer these questions and more. I will explain the pros and cons of the diet so you can make a more informed decision around your nutrition.
Intermittent Fasting has increasingly grown in popularity over the years and is now often touted as a fat loss solution and health hack. But how true is this? I want to break through the ice and share with you the in’s and out’s of fasting dieting so you know the truth.
In this episode, I cover:
Intermittent Fasting has increasingly grown in popularity over the years and is now often touted as a fat loss solution and health hack. But how true is this? I want to break through the ice and share with you the in’s and out’s of fasting dieting so you know the truth.
In this episode, I cover:
- The Pros of Intermittent Fasting (The Good)
- The Cons of Intermittent Fasting (The Bad & Ugly)
Episode #124: The Nutrition Pyramid Of Priority - The Hierarchy of Importance for Athlete Nutrition Success
What is the most important thing to focus on with your nutrition? Should you track calories or macros? How important are supplements? What nutrition strategies should I try first? In this episode, I deep dive into the Nutrition Pyramid of Priority - a longstanding evidence-based framework for approaching your nutrition correctly.
You need to understand the hierarchy of importance when it comes to achieving success as an athlete - whether than be related to transforming your body OR sporting performance. Too often I see athletes focus on the wrong thing at the wrong time, which leads them to a lack of consistent results or simply steers them down the wrong path in the first place.
To be successful with nutrition, you need to know what is most important and in the order you need to focus on it. Your nutrition is a collective execution of strategies and behaviours that determines what you eat and how that affects you - so you need to know the hierarchy so you can level up your nutrition game.
In this episode, I cover:
You need to understand the hierarchy of importance when it comes to achieving success as an athlete - whether than be related to transforming your body OR sporting performance. Too often I see athletes focus on the wrong thing at the wrong time, which leads them to a lack of consistent results or simply steers them down the wrong path in the first place.
To be successful with nutrition, you need to know what is most important and in the order you need to focus on it. Your nutrition is a collective execution of strategies and behaviours that determines what you eat and how that affects you - so you need to know the hierarchy so you can level up your nutrition game.
In this episode, I cover:
- The 5 steps of the Nutrition Hierarchy model (Aka the priorities)
- Why you need to focus on approaching your nutrition is a systematic way
- How to use the Nutrition Pyramid Of Priority in the correct way
- Example of the nutrition pyramid of priority in practice
Episode #123: 15 Signs You Are UNDER-Eating Calories (Definitive Guide)
Are you eating enough calories? Are you fuelling yourself the RIGHT way? Do you need to eat more to achieve more results? In this episode, I share with you 15 signs that athletes experience when they are not eating enough calories and need to boost intake. Inadequate calorie intake can lead to both performance and health issues which is why it is important to know if you are not eating enough. Plus it is actually not uncommon for athletes to undereat due to desires to be lean, stay lean, or become lean. So want to reach your peak potential by optimizing your nutrition and calorie intake? It starts with fuelling yourself properly.
In this episode, I cover:
In this episode, I cover:
- Why undereating is DETRIMENTAL for health and performance
- Reasons people don't eat enough calories
- 15 signs of UNDER-EATING calories revealed
Episode #122: Sports Drinks - What You Need To Know As An Athlete!
Should athletes drink sports drinks? Why are sports drinks consumed by athletes? In this episode, I deep dive into one of the longest surviving sports nutrition products on the market - sports drinks. For the purpose of this episode, sports drinks are Gatorade, Powerade, Staminade, and similar products. Sports Drinks have a large market and are consumed by athletes of all levels in all sports. It’s not uncommon to even see the general gym goer sipping on a bottle of colourful sports drink deliciousness. Sports drinks are designed to help athletes perform at their peak level and they have been heavily studied over the decades so today I am going to tell you the truth around sports drinks and if they are ACTUALLY worth it (and who and how they should be consumed). I will answer the question: Should YOU yourself be taking sports drinks as part of your sports nutrition strategy?
In this episode, I cover:
In this episode, I cover:
- What are sports drinks?
- Sports Drink uses explained
- Exploring the science: are sports drinks supported by evidence?
- Concerns (Are there any negative effects?)
- The verdict: Should you be consuming sports drinks or saving your money?
Episode #121: Pickle Juice - What Is The Hype About Among Athletes?
Why do athletes drink pickle juice? In this episode, I discuss the use of pickle juice in sports and the science behind why it is used as a sports nutrition strategy by athletes. Here in Australia we recently hosted the Australian Open tennis grand slam tournament which is where there was repeated mention of pickle juice being used among the athletes tackling the Australian heat while trying to perform at the highest level. So is pickle juice a new powerful supplement? Or is it another fad? Or is it simply a useful tool an athlete can use as part of their sports performance plan to help stay at the top of their game?
In this episode, I cover:
In this episode, I cover:
- What is pickle juice?
- The proposed function of pickle juice in sports explained!
- Exploring the science: is there evidence to support the use of pickle juice?
- The Regimen: How should pickle juice be used?
Episode #120: Apple Cider Vinegar - Fad Health Food Or Worth The Hype?
Have you heard that apple cider vinegar is the new health food worth trying? Wondering if ACV can actually help you lose body fat? In this episode, I discuss apple cider vinegar and use the evidence we have to answer the question - is ACV beneficial for your health and fat loss? Apple cider vinegar has risen in popularity in recent years - with some proposing that it can aid in fat loss, digestion, and chronic disease management. I will use the evidence we have to review ACV and tell you all you need to know about this product. The aim of today’s episode is to present to you the argument for or against ACV as a worthy addition to an athletes dietary strategy.
In this episode, I cover:
In this episode, I cover:
- What is apple cider vinegar?
- The proposed benefits of ACV explained!
- Exploring the science: is there evidence to support the ACV hype?
- The Verdict: is apple cider vinegar good for you or another B.S. health food?
Episode #119: Animal vs Plant Based Protein - Which Is Better For Muscle Growth?
Are you currently trying to build muscle mass? Are you wanting to know what is the best protein to help you build muscle effectively? In this episode, I deep dive into protein and muscle growth - specifically looking at animal vs plant-based protein. There has been a lot of debate in the nutrition space around what protein is best and whether or not the source of protein actually makes a difference when it comes to optimizing muscle growth. I will compare both and use the evidence we have to tell you the exact truth you need to know, answer your questions about the different proteins, and answer the question of which protein (if any), is best for building muscles like a badass.
In this episode, I cover:
In this episode, I cover:
- The different protein sources revealed
- Does protein matter for muscle gains? (truth you need to know)
- Animal vs Plant-based protein - is there a difference?
- The BIG reveal - which protein is best for muscle growth
Episode #118: 5 Nutrition Mistakes To Avoid In January (If you want to kickstart your year the right way)
Are you currently working on a nutrition and fitness goal? Are you wanting to achieve better nutrition and have started to work on your diet? The truth is that many athletes start the year off incorrectly when it comes to their diet and health goals and I want to help you out. In this episode, I share with you 5 common nutrition mistakes that you need to avoid at the start of the year so that you can ACTUALLY kickstart your year the right way. There is so much focus on rapid weight loss, quick fixes, supplements, and new diets as part of every year's new years resolution trend. Despite many athletes having good intentions and simply wanting to improve themselves or get back on track, they become victims to these issues. It’s not always about what TO DO. It’s just as important to know what NOT TO DO as well. That is why I made this episode - so you know what common things you need to avoid that come into play in January every year.
In this episode, I cover:
In this episode, I cover:
- The 5 mistakes to avoid every January
- Why nutrition can be a minefield at the start of each year
- How to start your year off the right way (so you can build momentum and get success!)
Episode #117: Overrated vs. Underrated - Nutrition Edition (Part 3)
What foods and diets are overrated and underrated in the nutrition world? A few weeks ago I dropped an episode sharing 5 things in nutrition and rated them as overrated or underrated (BCAA, healthy ice-cream, new years resolutions, gluten free foods, and flexible dieting). In this episode, I explore another 5 things in the nutrition world and tell you if I believe they are overrated or underrated - using my experiences as a Sports Dietitian and Nutrition Coach helping athletes level up their nutrition and health. There are so many diets, diet foods, drinks, strategies, beliefs, and misinformation in the health and fitness space. It is no wonder so many get confused or wonder which way is the right way. The truth is that there is no universal “correct” way of doing things or going about your nutrition but hopefully I can share my expertise and perspective to help you determine if something is worth your attention
In this episode, I cover:
In this episode, I cover:
- What is underrated in the nutrition world
- What is overrated in the nutrition world
Episode #116: New Year New Life Resolutions - The CORRECT Way To Approach New Year’s Resolutions
Are you setting a new year's resolution? Feeling stuck and not sure how to kickstart your year?'
Want to know the correct way to set new year goals? In this episode, I deep dive into the new year resolution game and discuss why new year, new me resolutions are not worth it and may actually be setting you back. I also share my approach to new year “resolutions” - teaching you my New Year New LIFE Resolution approach. The traditional way of setting new year resolutions has some clear shortcomings that impacts the success you can get from them. You need to approach your new year goal setting in a different way. My approach is a foolproof way to approach new year’s resolutions because it overcomes the shortcomings of “new year new me” goals and focuses on long term success.
In this episode, I cover:
Want to know the correct way to set new year goals? In this episode, I deep dive into the new year resolution game and discuss why new year, new me resolutions are not worth it and may actually be setting you back. I also share my approach to new year “resolutions” - teaching you my New Year New LIFE Resolution approach. The traditional way of setting new year resolutions has some clear shortcomings that impacts the success you can get from them. You need to approach your new year goal setting in a different way. My approach is a foolproof way to approach new year’s resolutions because it overcomes the shortcomings of “new year new me” goals and focuses on long term success.
In this episode, I cover:
- Why new year, new me goals are setting you back!
- The issue with traditional new year’s resolutions
- My New Year New Life approach explained
Episode #115: How To Approach Your Nutrition During Christmas (Mindset & Tips Revealed)
Do you stress over your nutrition when it comes to Christmas? Do you worry you will lose your progress when the festive season arrives? Are you wanting to know how to approach nutrition this Xmas season? In this episode, I deep dive into the mindset approach you need to have during Christmas as well as share a few great nutrition tips and tricks to help you stay on track these holidays while still enjoying all the foods and celebrations. As you know, I am all about flexible nutrition and that doesn’t stop when Christmas arrives. You need to make sure you are allowed to enjoy time with family and enjoy all the fun foods. However, I also understand it’s not ideal to just throw everything out of the window and that you want to have some control over it all. That is why I recorded this episode - to help you understand the mentality you should have and equip yourself with some effective nutrition strategies to help you stay on track while being flexible with your nutrition. After all, I want you to have a plan that is lifestyle compatible and sustainable. Not stressful, restrictive, and causes you to feel guilty when Christmas ends.
In this episode, I cover:
In this episode, I cover:
- The KEY mindset you should embrace to get through Christmas without GUILT!
- Key tips and tricks to stay on track with your nutrition
- The RIGHT way to approach Xmas eating (without missing out on the fun!)
Episode #114: Supplements & Doping Risk - What You Need To Know As An Athlete To Avoid Trouble!
Do you take supplements but don’t think about the risks associated with it? Or do you worry about the risk of doping and want to avoid this? In this episode, I open up about the dangers of trusting supplements and the trouble athletes can get themselves into if they are not auditing their supplement strategy and source - sharing the key ways you can avoid getting done for doping. The truth is that supplements will always be a part of the athlete lifestyle. However, that doesn’t mean you can’t put in the right process to avoid issues and stay clean in your sport. Supplements can be a helpful tool to use but needs to be done correctly and with due diligence - especially if you are in the elite levels where you are competing. Supplement doping risk is an ever present cloud that hovers around the athlete space and every year athletes get caught doping - both intentionally and inadvertently doing so. I want to help you avoid this so you can compete without risking your career and success - not to mention the health implications of taking substances that are banned or unsafe.
In this episode, I cover:
In this episode, I cover:
- Why athletes need to be aware of doping risk
- The key ways you can EASILY minimise and/or avoid the risk of doping
- Where to source SAFE supplements in Australia
Episode #113: 5 Summer Nutrition Tips For Athletes
Should athletes fine-tune their nutrition strategy for the summer? How does summer impact athletes performance and nutrition considerations? In this episode, I share with you 5 nutrition tips that athletes should consider going into the heat of the summer to ensure they stay on top of their game as much as possible. Summer has unique considerations for athletes from a nutrition standpoint. This is especially in Australia where the heat is a very present obstacle that can make or break an athletes performance and training. Heat impacts how we recover and how we perform because of the physiological impacts it has on our human body. You need to have the right strategies in place to ensure you mitigate as many negative impacts as possible. I want to help you by providing you 5 practical tips to help you exercise in the heat more effectively.
In this episode, I cover:
In this episode, I cover:
- The 5 nutrition strategies to trial this summer
- Why heat is an obstacle worth addressing
- Which athletes are most susceptible to the impact of heat?
Episode #112: Overrated vs. Underrated - Nutrition Edition (Part 2)
What foods and diets are overrated and underrated in the nutrition world?
A few weeks ago I dropped an episode sharing 5 things in nutrition and rated them as overrated or underrated. In this episode, I explore another 5 things in the nutrition world and tell you if I believe they are overrated or underrated - using my experiences as a Sports Dietitian and Nutrition Coach helping athletes level up their nutrition and health.
There are so many diets, diet foods, drinks, strategies, beliefs, and misinformation in the health and fitness space. It is no wonder so many get confused or wonder which way is the right way. The truth is that there is no universal “correct” way of doing things or going about your nutrition but hopefully I can share my expertise and perspective to help you determine if something is worth your attention. Keep in mind though that this is subjective and context matters - I just wanted to bring you a fun episode to share my thoughts.
In this episode, I cover:
A few weeks ago I dropped an episode sharing 5 things in nutrition and rated them as overrated or underrated. In this episode, I explore another 5 things in the nutrition world and tell you if I believe they are overrated or underrated - using my experiences as a Sports Dietitian and Nutrition Coach helping athletes level up their nutrition and health.
There are so many diets, diet foods, drinks, strategies, beliefs, and misinformation in the health and fitness space. It is no wonder so many get confused or wonder which way is the right way. The truth is that there is no universal “correct” way of doing things or going about your nutrition but hopefully I can share my expertise and perspective to help you determine if something is worth your attention. Keep in mind though that this is subjective and context matters - I just wanted to bring you a fun episode to share my thoughts.
In this episode, I cover:
- What is underrated in the nutrition world
- What is overrated in the nutrition world
Episode #111: The 5 Worst Diets For Athletes & Active People
Are you an athlete wanting to know which diets you need to AVOID!? In this episode, I share with you the 5 worst diets for athletes and people who live active lifestyles. There are so many diets out there that it's hard sometimes to know which is good and bad - or more specifically, which are suitable for athletes. The truth is that there are many fad diets and poorly balanced diets that are not recommended for many people, let alone athletes who have greater training demands and specific requirements. If you want to level up and become a better athlete, you need the correct nutrition in place and avoid making key nutrition mistakes.
In this episode, I cover:
In this episode, I cover:
- The 5 worst diets for athletes
- The reasons explained (why are these diets bad for athletes?)
Episode #110: Underrated Foods That Athletes Should Be Eating
Is your diet restrictive or do you want to learn about healthy foods that can help athletes fuel more effectively?
In this episode, I share with you 5 foods that are underrated among athletes but are great for your health performance, and recovery. There are many foods that get demonised and there are many foods that are simply overlooked because they aren’t “sexy” or aren’t promoted in the various trendy diets out there. Some of these foods are some of the healthiest options you can have while others are foods that can level up your fuelling strategy. However, as a Sports Dietitian, I can bridge that gap and help you discover new ways to fuel yourself and help you introduce new foods in your diet that can improve your results.
In this episode, I cover:
In this episode, I share with you 5 foods that are underrated among athletes but are great for your health performance, and recovery. There are many foods that get demonised and there are many foods that are simply overlooked because they aren’t “sexy” or aren’t promoted in the various trendy diets out there. Some of these foods are some of the healthiest options you can have while others are foods that can level up your fuelling strategy. However, as a Sports Dietitian, I can bridge that gap and help you discover new ways to fuel yourself and help you introduce new foods in your diet that can improve your results.
In this episode, I cover:
- The 5 underrated foods for athletes
- Why these foods are worth consideration
Episode #109: The Nordic Diet Reviewed - Does The Evidence Hold Up?
Have you heard about the Nordic Diet and perhaps wondered if it was worth a try?
In this episode, I review the Nordic Diet using evidence-based information to help determine if the diet is worth doing or if it is another fad diet that you need to be wary of. Diets based on geographical regions and different cultures around the world is nothing new. The most classic example is the Mediterranean diet. The Nordic Diet is based along the same lines as those - eating foods that have traditionally and geographically been available in the Nordic countries and eaten by the people of these places. However, we need to explore the ins and outs of the diet to see if it is actually a universally viable approach for the greater masses of athletes around the world who want to be healthier and perform better.
In this episode, I cover:
In this episode, I review the Nordic Diet using evidence-based information to help determine if the diet is worth doing or if it is another fad diet that you need to be wary of. Diets based on geographical regions and different cultures around the world is nothing new. The most classic example is the Mediterranean diet. The Nordic Diet is based along the same lines as those - eating foods that have traditionally and geographically been available in the Nordic countries and eaten by the people of these places. However, we need to explore the ins and outs of the diet to see if it is actually a universally viable approach for the greater masses of athletes around the world who want to be healthier and perform better.
In this episode, I cover:
- What is the Nordic Diet?
- What I like & dislike about it
- The verdict (should you consider the Nordic Diet for yourself?)
- Are there any possible ways to improve the diet? (according to a Sports Dietitian)
Episode #108: Overrated vs. Underrated - Nutrition Edition (Part 1)
In this episode, I explore 5 things in the nutrition world and tell you if I believe they are overrated or underrated - using my experiences as a Sports Dietitian and Nutrition Coach helping athletes level up their nutrition and health. There are so many diets, diet foods, drinks, strategies, beliefs, and misinformation in the health and fitness space. It is no wonder so many get confused or wonder which way is the right way. The truth is that there is no universal “correct” way of doing things or going about your nutrition but hopefully I can share my expertise and perspective to help you determine if something is worth your attention. Keep in mind though that this is subjective and context matters - I just wanted to bring you a fun episode to share my thoughts.
In this episode, I cover:
In this episode, I cover:
- What is underrated in the nutrition world
- What is overrated in the nutrition world
Episode #107: Should You Do A “Dirty Bulk” To Build Muscle FAST?
In this episode, I deep dive into the ever so popular topic of - bulking for building muscle. More specifically, I will be covering the strategy of the “dirty bulk” and answering whether or not you should do it. Building muscle is a common goal among athletes of all different levels and sports - from the weekend warrior athlete to the basketball player wanting to dominate their competition. With the desire to build muscle comes the strategy of bulking. However, in the last decade or so more and more athletes have been dirty bulking or thinking about it. So what is bulking? What is dirty bulking? Is dirty bulking the secret to fast muscle gain? Should you dirty bulk?
In this episode, I cover:
In this episode, I cover:
- Bulking defined (what does it involve?)
- What is “dirty bulking”?
- Should athletes dirty bulk or do a normal bulk?
- Muscle gain basics you NEED to know!
Episode #106: “Stubborn Body-Fat?” - Everything You Need To Know Revealed!
In this episode, I deep dive into the topic of stubborn body fat that frustrates athletes of all levels and sports. Athletes very often are focused on staying lean or getting lean - this leads to an overemphasis on body fat levels.
As a Sports Dietitian, I see time and time and again how athletes will be so frustrated when they can’t seem to get rid of a specific area of body fat or go beyond a level of leanness they have already achieved.
So what is the deal with stubborn body fat? Can you get rid of it? And if so, how do you do it?!
All these questions are things you might be wondering about as an individual trying to lose fat yourself. Perhaps they are questions you’ve asked yourself before. So if you are an active person who is struggling to lose “stubborn body fat” or are frustrated that you can’t seem to get leaner, then this episode is a must-listen! I will reveal the blunt truth and also hopefully change your perspective so that you develop a HEALTHIER relationship with your results and importantly your physique!
In this episode, I cover:
As a Sports Dietitian, I see time and time and again how athletes will be so frustrated when they can’t seem to get rid of a specific area of body fat or go beyond a level of leanness they have already achieved.
So what is the deal with stubborn body fat? Can you get rid of it? And if so, how do you do it?!
All these questions are things you might be wondering about as an individual trying to lose fat yourself. Perhaps they are questions you’ve asked yourself before. So if you are an active person who is struggling to lose “stubborn body fat” or are frustrated that you can’t seem to get leaner, then this episode is a must-listen! I will reveal the blunt truth and also hopefully change your perspective so that you develop a HEALTHIER relationship with your results and importantly your physique!
In this episode, I cover:
- What is stubborn body fat exactly?
- Can you get rid of stubborn body fat?
- The truth about spot reduction REVEALED!
- How do you get rid of “stubborn” body fat?
- The RIGHT way to approach your physique
Episode #105: Top 10 Nutrition Myths That Need To Die (And Why)
In this episode, I share with you 10 nutrition myths that may be preventing you from having success with your nutrition and actually hurting your gains (on the field and with your physique). These nutrition myths need to die and I will explain why. These are nutrition myths that ALL athletes need to know about (no matter the level or sport).
As a Sports Dietitian, I hate seeing all the misinformation, myths, and straight-up harmful B.S. that is out there being promoted to athletes of all levels. It is my job to help you decipher what is truth from what is false so that you can succeed, improve your health and life, and become a better informed person. So if you are a stuck and struggling athlete or you simply feel overwhelmed with all the advice out there, then this episode is a must-listen!
In this episode, I cover:
As a Sports Dietitian, I hate seeing all the misinformation, myths, and straight-up harmful B.S. that is out there being promoted to athletes of all levels. It is my job to help you decipher what is truth from what is false so that you can succeed, improve your health and life, and become a better informed person. So if you are a stuck and struggling athlete or you simply feel overwhelmed with all the advice out there, then this episode is a must-listen!
In this episode, I cover:
- The top 10 nutrition myths that need to die
- The why behind why each myth is bad news
Episode #104: Whey Isolate vs. Whey Concentrate - Which Protein Powder Should You Take?
In this episode, I discuss the two biggest players in the protein powder game and provide you with a comparison of whey isolate protein and whey concentrate protein. Which protein powder should you take?
Many athletes ask me, “what protein powder is best?” or “what protein powder should I take?”. Protein powder is one of the most popular supplements so it is important that we address this and provide you with the information you need to make an informed decision.
In this episode, I cover:
Many athletes ask me, “what protein powder is best?” or “what protein powder should I take?”. Protein powder is one of the most popular supplements so it is important that we address this and provide you with the information you need to make an informed decision.
In this episode, I cover:
- What is whey protein? (understanding whey isolate and whey concentrate)
- The pros and cons of both protein powders
- Considerations for protein powder usage
- Which protein powder do I recommend as a Sports Dietitian?
Episode #103: Beetroot Juice - New Sports Supplement Discovery Or Another Fallacy?
In this episode, I deep dive into the latest sports supplement that has been trending in popularity - beetroot juice/beetroot extract. There has been a lot of hype about beetroot juice in recent times with many proposing it as the next great supplement in the sports performance space. Athletes are always looking at the next thing to take their performance to the next level. That is why supplements are so popular as they are marketed as performance enhancers.
However, many supplements are simply not as good as they seem OR they simply do not work and are B.S. Then there is a small group of supplements that truly help or have promise. That is why I wanted to chat about beet juice as it’s the latest supplement that has been touted as beneficial for the athlete. So is this true or untrue? Is beet juice underrated or overrated?
In this episode, I cover:
However, many supplements are simply not as good as they seem OR they simply do not work and are B.S. Then there is a small group of supplements that truly help or have promise. That is why I wanted to chat about beet juice as it’s the latest supplement that has been touted as beneficial for the athlete. So is this true or untrue? Is beet juice underrated or overrated?
In this episode, I cover:
- What is beetroot juice? (and why is it suggested as the next hot supplement)
- The science behind beet juice and performance (what is the justification?)
- Should you consider taking beet juice as an athlete?
- Beet juice dosing explained
Episode #102: Breaking The Stigma & Fear of Carbs - Insights & Perspective from a Sports Dietitian
In this episode, I deep dive into the ongoing and long term stigma around carbs and the fear it has generated in athletes of all ages and sports. Carbs have often be seen as the villain of the nutrition world due to the belief it causes weight gain and health issues. As a Sports Dietitian, I have seen the impact this has had on the lives of many athletes (including my clients), which is why I want to address this from my perspective and with the insight of being a sports nutrition professional. So if you want to learn about carbs, the impact this can have on you, and to find out if carbs should be feared/avoided in the first place...then this episode is for you.
In this episode, I cover:
In this episode, I cover:
- The truth about carbs (should they cause cheer or fear?)
- The history of carb fear (why did carbs become a villain)
- Carbs and the athlete (why this is a relationship that makes sense)
- Insights from a Sports Dietitian (key thoughts I have about carbs as a Sports Dietitian)
Episode #101: 3 Common Nutrition Mistakes To Avoid When Starting Fat Loss Journey (Underrated Advice)
In this episode, I share 3 common nutrition mistakes athletes make when starting a fat loss plan. Losing weight the right way requires you to know what to do and what not to do. I will teach you 3 mistakes that are very important to avoid if you want to lose weight with the right nutrition advice. Fat loss is simple to some degree but it’s not easy. There are many considerations and nuances that you need to be aware of. That is why it’s important to learn the truth about real weight loss. How can you improve weight loss? What prevents good fat loss? What nutrition mistakes do you need to avoid to lose weight effectively?
In this episode, I will cover:
In this episode, I will cover:
- The basis of fat loss (the science you need to know)
- The 3 nutrition mistakes you need to avoid when starting a fat loss plan
Episode #100: Your Body-Fat Percentage - What Is Safe & Realistic For Active Individuals?
In this episode, I deep dive into body fat percentages for athletes and answer the question: what is a safe and realistic body fat percentage that you should aim for? Many athletes (if not all), want to be leaner and/or super lean - thinking it will help them improve performance, improve health, and also because they simply want to look lean. When we think of athletes we think of individuals who are physical specimens and we think of very lean human beings. This is the reality and it translates to practice in the athlete world too as most put in a lot of work to get lean or stay lean.
Perhaps you yourself also want to get leaner and wonder what a good target would be. What is a safe body fat level? What is an optimal body fat percentage? Do lean athletes actually perform better? Today I want to share the answers from the perspective of a Sports Dietitian.
In this episode, I will cover:
Perhaps you yourself also want to get leaner and wonder what a good target would be. What is a safe body fat level? What is an optimal body fat percentage? Do lean athletes actually perform better? Today I want to share the answers from the perspective of a Sports Dietitian.
In this episode, I will cover:
- What is body fat percentage?
- The different methods to measure body fat percentage
- Considerations you NEED to have when it comes to your body-fat percentage
- What body fat percentage should athletes aim for? (deep dive into the nuances of this topic)
Episode #99: Reviewing Lebron James diet (How an elite NBA player eats) - A Sports Dietitians Perspective
In this episode, I explore & review Lebron James diet from the perspective of a Sports Dietitian. So what does Lebron James eat in a day to stay at peak condition? What does Lebron’s nutrition look like? Athlete diets are a point of interest for many fans who want to eat like the elites. Young athletes also want to model after their role models and think eating like them will make them high performance competitors too. Truth is that you should not base your diet on someone else's but reviewing the diet of athletes such as Lebron James does offer us an insight into what fuels them for success.
This is especially important as sports nutrition is a different beast so I want to offer you the perspective from a Sports Dietitian as well as debunk any pseudoscience too (as even athletes fall victim to nutrition B.S.)
In this episode, I will cover:
This is especially important as sports nutrition is a different beast so I want to offer you the perspective from a Sports Dietitian as well as debunk any pseudoscience too (as even athletes fall victim to nutrition B.S.)
In this episode, I will cover:
- What does Lebron James eat?
- Is Lebron James diet science based?
- Key insights from Lebron James diet
- Sports Nutrition principles and how they look in practice
Episode #98: The 10,000 Steps A Day Strategy - Is it A Good Weight Loss & Health Strategy?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian will explore one of the most common and popular weight loss exercise strategies of our time - the 10K step a day.
It is no secret that exercise goes BEYOND weight loss. You should be exercising for HEALTH and LONGEVITY first and foremost. But it’s also no secret it can help manage weight and physique and that many do (and will) use it as a weight-loss tool. So is 10,000 steps a day a viable and solid strategy for someone wanting to shed some body fat? Is it even necessary for health and longevity? Or is it overrated???
Today I deep dive into this and explain the truth to you, using research from the latest piece from the man himself, Mr Alan Aragon.
In this episode, I will cover:
It is no secret that exercise goes BEYOND weight loss. You should be exercising for HEALTH and LONGEVITY first and foremost. But it’s also no secret it can help manage weight and physique and that many do (and will) use it as a weight-loss tool. So is 10,000 steps a day a viable and solid strategy for someone wanting to shed some body fat? Is it even necessary for health and longevity? Or is it overrated???
Today I deep dive into this and explain the truth to you, using research from the latest piece from the man himself, Mr Alan Aragon.
In this episode, I will cover:
- What is the 10K steps strategy
- Does the 10K steps strategy hold up? (aka is it any good)
- What does the research tell us?
- How you should approach exercise for weight loss and health
Episode #97: Reviewing Simone Biles Diet (How An Elite Gymnast Fuels Success) - A Sports Dietitians Perspective
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian will review the latest information on Simone Biles diet - the elite gymnast for the USA. Athletes require the right nutrition plan and fuelling strategy to be in place to see the success they desire - this is no secret. Sports nutrition is the key to athletes achieving their peak potential. However, different athletes require different nutrition strategies due to different training regimens, fuelling demands, and adaptations. I explore an elite gymnasts diet and I’ll give you my Sports Dietitians perspective on how it holds up.
In this episode I cover:
In this episode I cover:
- What Simone Biles eats for fuelling her needs
- What I as a Sports Dietitian thinks
- Key considerations for nutrition as an athlete
Episode #96: Alkaline Diets - Do They Work & Are They Even Safe?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explores the alkaline diet. In recent years there has been an increase in popularity of the alkaline diet and trying to modify one’s blood pH level for “health” and “results”. However, is there any merit to the alkaline diet and the proposed benefits?
Are alkaline diets necessary? Are they even safe? These questions need to be answered for all diets and especially ones that suggest it will directly modify the body's physiology.
In this episode I cover:
Are alkaline diets necessary? Are they even safe? These questions need to be answered for all diets and especially ones that suggest it will directly modify the body's physiology.
In this episode I cover:
- What is the alkaline diet and why has it increased in popularity?
- Do alkaline diets work and are they safe?
- The truth behind diets and blood pH (what you NEED to know)
- Bicarb supplementation (the what, how & why
Episode #95: Omnivores vs. Herbivores - Are Vegan Diets The Key To Athletic Performance (or Not)?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian compares vegan diets with meat-eating diets for athletes. In recent years there has been an interest in vegan diets as the “hack” for health and performance due to the Gamechangers documentary. Those who watched it left believing vegan diets are the KEY to success as an athlete. How much merit is there to this belief? Are vegan diets better than diets containing meat? Are herbivores better athletes than omnivores? Having the right nutrition strategy in place is key for reaching your peak potential so this is obviously a very important subject to address.
In this episode I cover:
In this episode I cover:
- Are vegan diets the key to athletic performance?
- The key factors that ACTUALLY make a difference
- What you should do and focus on (the truth explained)
Episode #94: Post-Workout Eating Window Explained
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the topic of the post-workout eating window of opportunity. There is a long-standing belief that you need to eat your post-workout meal as soon as possible after you train or finish a competition/game. Is this true? Does the eating window exist? To optimise your own sports nutrition, you need to know what to focus on (and what is a waste of time). That is why I want to teach you the truth behind eating windows.
In this episode I cover:
In this episode I cover:
- What is the eating window of opportunity?
- Does the eating window exist?
- How to fuel after a workout/game
Episode #93: Comp Day Nutrition Strategy - The CORRECT Way to Approach It
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the topic of comp day nutrition strategy. Having the correct nutrition strategy on the day of competition (no matter the sport), is crucial to perform at your best. However, it is not uncommon to see athletes going about comp day nutrition the wrong way. That is why I want to set the record straight and tell you how a Sports Dietitian recommends you approach your nutrition on the day of competition.
In this episode I cover:
In this episode I cover:
- Comp day nutrition explained (what it is & why it’s important)
- How to approach comp day nutrition (and the ONE big mistake to avoid)
- Issues with incorrectly fuelling on the day of competition
Episode #92: Should athletes do fasting diets? | Sports Dietitian explains the truth!
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the topic of intermittent fasting in the athlete world. Should athletes be using fasting as a nutrition strategy?
With the popularity of intermittent fasting nowadays, more and more athletes are trying out fasting as a tool to build the body they want. Many also think it’s healthier for them. So what is the truth? Let’s explore.
In this episode I cover:
With the popularity of intermittent fasting nowadays, more and more athletes are trying out fasting as a tool to build the body they want. Many also think it’s healthier for them. So what is the truth? Let’s explore.
In this episode I cover:
- What is intermittent fasting? (Including the most popular versions)
- Key nutritional demands of athletes to consider (The 3 R’s)
- Answer to “Should athletes do fasting?” (The truth that you need to know to fuel yourself correctly).
Episode #91: Should adolescent athletes track calories? Sports Dietitian Answers
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian addresses a concern in the nutrition space - teenage calorie tracking and its suitability. Should teens be tracking calories as a nutrition strategy?
Many parents wonder this and I have had teens ask me about calorie tracking before too. So what is the truth? Well let’s explore.
In this episode I cover:
Many parents wonder this and I have had teens ask me about calorie tracking before too. So what is the truth? Well let’s explore.
In this episode I cover:
- 3 reasons calorie counting can help
- 3 reasons calorie counting can hurt
- Answer to “Should teens consider calorie counting a viable strategy?”
Episode #90: Creatine: The Complete Guide for Athletes
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the must-know info on creatine. Creatine is one of the most popular supplements in the athletic space and it is also one of the most heavily researched. So what is creatine? How much should you take? What’s the best version? Is it safe?
The truth is that creatine is one of the rare supplements that have been shown to be effective - so let’s explore the in’s and out’s of this supplement.
In this episode I cover:
The truth is that creatine is one of the rare supplements that have been shown to be effective - so let’s explore the in’s and out’s of this supplement.
In this episode I cover:
- Creatine defined
- Best form of creatine
- Creatine regimen explained
- How safe is creatine?
Episode #89: What makes one an athlete? Exploring the definition of an athlete and how it applies to more than just the professionals.
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explores what it means to be an athlete. What defines an athlete? What makes someone an “athlete”? I want to question the status quo and show you how being an athlete goes beyond just being a “professional sports athlete”.
In this episode I cover:
In this episode I cover:
- Types of athletes
- What makes an athlete, an athlete
- Are you yourself an athlete?
Episode #88: Protein Absorption - How much can you really absorb and use in a meal? A Sports Dietitian Explains!
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the topic of protein absorption. There is a belief out there, that we can only absorb a certain amount of protein per meal and that the rest is a waste and the body gets rid of it. Is this true or is this false? Time to find out for yourself.
In this episode I cover:
In this episode I cover:
- Why is protein important?
- The biological value of protein (and why it matters)
- How much protein do we absorb?
- Protein & MPS - what you need to know
Episode #87: Protein Hierarchy of Importance - The Step by Step Process
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains the 3 important considerations for protein (and the order of importance). Optimising body composition requires adequate protein intake but you need to know what is most important when it comes to your protein so you can focus on the right things.
In this episode I cover:
In this episode I cover:
- Why protein is important
- The hierarchy of importance (the 3 step process
Episode #86: Dirty Bulking - Should Athletes Do It During The Off-season?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian dives into the topic of bulking and more specifically “dirty bulking”. Optimising body composition requires building some muscle for many athletes - and that is why bulking is a big thing among sports. So what is “dirty bulking” and should athletes be doing it?
In this episode I cover:
In this episode I cover:
- Dirty bulking explained
- Why athletes use it
- The truth on whether they should be doing it
Episode #85: Food Tracking - The Good And The Bad
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains the good and bad aspects of food tracking that athletes need to be aware of before they dive into flexible dieting. Flexible dieting is like all diets - there is the right way and the wrong way to approach it. That is why you need to be aware of the benefits and potential pitfalls of tracking your food.
In this episode I cover:
In this episode I cover:
- What is flexible dieting?
- The good outcomes of food tracking
- The potential bad outcomes of food tracking
Episode #84: Supplements - when should you start using?
This episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about supplements and explores when athletes should start considering adding them into the mix. Supplements are crazy popular with athletes and non-athletes alike. So much so, that many start using them too soon or using the wrong supplements in the first place. So when should an athlete start using them to hopefully elevate their potential?
In this episode I cover:
In this episode I cover:
- The issues with starting supplementation too soon
- When should athletes start considering them
- Key considerations when deciding to look at using a supplement
Episode #83: Gut Issues & The Athlete - What You Need To Know
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the topic of gut issues and athletes. Many athletes experience gastrointestinal issues when they compete and/or train. This is actually normal but nonetheless annoying and can affect performance gains. I explore this topic and go into the reasons why gut symptoms occur in athletes and what you can do to help alleviate it.
In this episode I cover:
In this episode I cover:
- Gut issues and the athlete (what symptoms are common)
- Why athletes get gut issues (breakdown of the cause)
- Simple starter strategies that may help alleviate symptoms
Episode #82: Food Phobia Culture - Exploring The Problem
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about food phobia created by improper dieting culture. Athletes are not immune to food phobia created by restrictive dieting practices and misinformation. Therefore, it is important we address this and speak about why overly fixating and restricting food is counter productive. I explore this topic with my own experiences and those of my clients.
In this episode I cover:
In this episode I cover:
- Food phobia (what is it and why does it happen?)
- Why food phobia is a problem
- How I experienced food phobia
- Real life examples of clients who came to me affected by dieting culture
- What to do instead (the flexible approach to nutrition explained)
Episode #81: Food & Nutrition Perfectionism - Double-Edged Sword Or A Necessity
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about perfectionism. Athletes are prone to perfectionism and competitiveness - things that can enable them to become better in their sport and dominate. In this episode, we explore the good and bad of this trait and if it is a double-edged sword for your nutrition strategy and plan.
I will cover:
I will cover:
- Perfectionism - what is it?
- The good and bad of perfectionism
- What you can do instead to help you (the 3 rules you need to know
Episode #80: Fuel Yourself Like A...Sports Car? (An Athletes Approach To Nutrition)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the sports car fuelling analogy that benefits athletes of all levels who desire not only results but performance too. If that is you, then this episode is a must-listen. Many athletes worry too much about one single thing about their diet without focusing on the quality of the food they consume.
In this episode I cover:
In this episode I cover:
- The car fuel analogy
- Quality vs quantity
- How athletes should approach fuelling
Episode #79: Metabolism Myths - What You Need To Know
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into metabolism and shares common myths about it that have been pushed as the truth. Many athletes worry about boosting their metabolism or not “damaging” their metabolism. Is this necessary?
In this episode I will cover:
In this episode I will cover:
- Metabolism 101
- What impacts metabolism
- Metabolism myths to stop believing
Episode #78: Celeb Cheat Meal Review - The Truth Behind The Trend EXPOSED!
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian reviews the new age obsession over cheat meals and in particular the celebrity cheat meals across social media. Cheat meals have become almost a staple of many peoples nutrition vocabulary and for many, remains something they feel they need to do to succeed in dieting - which is influenced by the celeb cheat meal misunderstanding.
In this episode I cover:
In this episode I cover:
- Why cheat meals should be avoided
- The truth behind celebrity cheat meals
- What you can do instead to still enjoy these foods the RIGHT way
Episode #77: 3 Ways To Improve Your Meal Prep Game [Simple Step by Step Guide]
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares 3 tips that will improve the quality, consistency, and effectiveness of your meal prep efforts. Flexible dieting relies on consistent nutrition optimisation - which can be achieved by taking control over your food. Meal prep ensures this happens
In this episode I cover:
In this episode I cover:
- The 3 ways to improve meal prep
- How to make meal prep more consistent
- How to make meal prep easier
Episode #76: The Do’s And Dont’s Of Flexible Dieting - Key tips to help you succeed
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares some do’s and dont’s when flexible dieting to ensure you do it the right way. Flexible dieting can be a great approach with nutrition but like ALL dietary systems, it can also be bad and isn’t right for everyone.
In this episode I cover:
In this episode I cover:
- The things to do to help you flexible diet
- The things not to do when flexible dieting
Episode #75: Sleep & Nutrition - The Relationship Explained
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explores the connection between sleep and nutrition. Sleep is one of the more underrated lifestyle factors when it comes to an athletes wellbeing and performance, so addressing it is vital.
In this episode I cover:
In this episode I cover:
- How sleep affects nutrition
- How nutrition effects sleep
- Why sleep is important
Episode #74: The Nutrition Hierarchy of Impact: Body Composition Edition
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian, deep dives into body composition change and the hierarchy of importance when it comes to your nutrition. Losing body fat and gaining muscle requires specific focusses to be able to be achieved yet many get the priorities wrong.
In this episode I cover:
In this episode I cover:
- The hierarchy of impact
- How to apply it
- Why it matters
Episode #73: OMAD: Can it REALLY help you lose weight and/or build muscle mass? (truth revealed)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian, deep dives into the OMAD diet and gives you the lowdown on whether it deserves attention or if it should be avoided. OMAD is growing in popularity and many dieters are trying it out - but as we know, fad dieting is an ever-present issue in the nutrition space. So, is the OMAD (one meal a day) diet useful for body composition change?
Episode #72: 3 Questions All Athletes Need To Ask Themselves Before Dieting
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian, tells you the 3 questions you should ask yourself before undertaking any new nutrition plan/diet. Athletes are not immune to following a bad diet and therefore need to carefully consider the plans they follow if they want to work towards achieving their potential - whether it’s in sports or their physique. So if you are an athlete and have struggled with diets before…..
Episode #71: Most Popular Diet Trends for 2020/2021 - A Sports Dietitian Review
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian literally reviews the 10 most popular diet trends in recent times and tells you if its real talk or B.S. Many fall into the trap of jumping on to any new diet that comes their way or is recommended by a celeb or friend...but this may be doing more harm than good. That is why this episode will at least help get through the murky waters of the current diet trends so you can separate truth from misinformation.
Episode #70: The Science of Energy Density and the Art of Volume Eating (aka why you DO NOT necessarily need to eat less to lose more)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains the science of food calorie density and how it fits into the art of volume eating - a strategy he uses with good effect with his clients. Many believe losing weight means eating a lot less food. This is not exactly the truth. It’s about eating fewer calories but the volume can be managed if you understand the energy density of foods and achieve strategic flexibility. What does this all mean? Listen to find out.
Episode #69: The Rapid Weight Loss Issue (AKA why you need to avoid rapid fat loss)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains why you should stop approaching fat loss with the desire to achieve results rapidly. The weight loss space is not lacking people desiring quick and easy results but this is setting you up for failure. Why? Listen to the full episode to learn now.
Episode #68: The Nutrition Seasons - A Framework for Athletic Success
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares his key framework for successful nutrition for athletic individuals - The Nutrition Seasons. As our goals change, so should our nutrition. As our sporting seasons change, so should our nutrition. You shouldn’t pursue the same goal and using the same approach, indefinitely. That is why it is essential to understand why you need to periodise your nutrition using the “seasons” approach.
Episode #67: The Comparison Game (where there is rarely a winner)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains why you need to stop the comparison game. We as humans naturally compete and compare ourselves to others but when this happens in the game of nutrition and health change, things can get murky. That is why it is essential to understand why you need to stop the comparison and start building perspective and clarity of focus.
Episode #66: 3 Biggest “New Year New Me” Nutrition Mistakes to Avoid
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about 3 common mistakes many people make at the start of each new year as the new year resolution season kicks off! It is important that you know what to do AND what not to do, in order to succeed in harnessing nutrition for weight loss, muscle building, or simply performance-enhancing success. What are these 3 mistakes? And are you doing them?
Episode #65: The New Year New Me Paradox - why this trend will let you down in 2021
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses the upcoming “new year new me” resolutions and why they aren’t as great as they are made out to be. New year resolutions are good at heart but are poorly executed and have been a setback for many people for many years. Are you one of them? In this episode, you’ll learn about my New Year New Life principle that is much more effective at helping you achieve success.
Episode #64: Should You Worry About Xmas Calories? (The Truth Revealed)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses the upcoming festive season and whether or not you should be worried about overindulging in calories during this time. One of the bigger stresses athletes experience during these times is that they will over-eat and lose their progress. Is this fear warranted? Or is there a better way to see it? In this episode, you’ll learn the truth
Episode #63: How To Spot A Fad Diet (8 Ways Explained)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains how to spot a fad diet now that we approach the new year new me trend where fad diets come alive. If you have suffered from the fad dieting hamster wheel in the past then you need to learn how to spot these to avoid them. In this episode, you’ll learn how. Listen now to find out.
Episode #62: 5 Mistakes Athletes Make With Nutrition (That May Be Holding Back Your Potential)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares the 5 most common mistakes I see athletes make when it comes to their nutrition strategy. If you want to elevate your potential, you need to know not only what TO DO but also what NOT to do as well. In this episode, you’ll learn what NOT to do. Listen now to find out.
Episode #61: 3 Key Reasons Diets Failed in 2020
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares the typical 3 reasons the year 2020 has not been kind to our health and nutrition goals. This year has been hectic and left both our physical and mental health more worse for wear. It’s been an obstacle for many. How has this impacted our nutrition game? What are the 3 reasons diets failed across the board in 2020? In this episode, I tell you the truth. Listen now to find out.
Episode #60: BCAA’s - Are They Worth It? || Sports Dietitian Supplement Review
This episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explores one of the most popular and heavily used supplements in the health and nutrition space - the BCAA. The question is, are they effective, necessary, and safe? What Are They Good For...Absolutely Nothing?? Or Something? In this episode, I talk about this and give you the definitive truth.
Episode #59: The Blood Type Diet - Is it legit or is it bulls**t?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the blood type diet that has been proposed by some, as the next diet trend to help you optimise health. Want to learn about the truth the science tells us? Then tune into this episode so you can learn the truth. There are many diets out there but a lot are not worth worrying about...find out how the blood type diet fares today.
Episode #58: The 3 Supplements I Take As Basketballer & Sports Dietitian (& Why)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares with you his 3 product supplement “stack” and why these supplements have found their way into his routine. If you are someone who relies on supplements or is simply taking some and not sure if its needed, then this episode will give you a unique insight into what goes into the decision process for supplement use as an athlete.
Episode #57: The Importance of Weekly Calories (and why you need to look at them)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains why weekly calorie balance is vital for change to be successful and streamlined. If you are trying to transform your body then this is a must listen. Especially if you are struggling to see results, this may uncover why!
Episode #56: 3 Food Tracking Mistakes To Avoid (If you want results)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares 5 mistakes that are more common than you think in the nutrition world. If you are a flexible dieter tracking your food, then you need to avoid these 3 big food tracking mistakes. Do you do any of them? Listen to this episode to find out.
Episode #55: 5 Ways To Know If You Are Undereating Calories
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares 5 ways to know if you are NOT eating enough calories! Athletes need enough fuel to perform, recovery and feel good...yet many compromise this for the sake of extreme dieting to achieve a physique deemed “ideal”. Do you do this? If so, then you need to listen to this episode.
Episode #54: 5 Muscle building mistakes to avoid
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares the top 5 muscle building mistakes many people make. If you want to optimise your potential in building muscle mass, you need to tune into this episode.
Episode #53: Do Truth About The Benefits of Fasting
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the claims made about fasting for its supposed positive effect as a nutrition strategy and tool. Intermittent Fasting is very popular and it has both pros and cons. But the pros are what we shall address today as there are many who believe fasting to be THE solution. Is it?
Episode #51: How To Boost Protein Intake - The 3 Easiest Ways
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares the 3 ways you can boost protein intake and hit your daily targets with more ease and consistency. Protein is key and many people don’t eat enough of it when trying to lose weight. In fact, many people struggle to know HOW to do it. In this episode, I help you address this without making it complicated.
Episode #50: Is a calorie truly a calorie? | The Truth Behind Calories In Different Foods
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian answers the question: are all calories created equal? Many believe that calories in one food are not the same as calories in others. But is this truth or myth is what this podcast aims to address. This is important to know when attempting weight loss or muscle gain.
Episode #49: 3 Things Holding Your Results Back
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares 3 underrated considerations when it comes to successful nutrition change. Often we focus on one side of the story but forget to look through a broader lens. In today’s episode, you will learn about 3 things you may not have considered when thinking about what is holding you back from achieving results and success with weight loss or muscle gain.
Episode #48: Leaner does not equal better performance - The Athlete Physique Paradig
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains the truth behind a concept he named the Athlete Physique Paradigm. It is often believed that the leaner you are, the more likely you are to automatically have greater performance. The notion that a shredded ripped body is a performance optimised body is well and truly believed by many. But is this true or not true? I explain in this podcast episode.
Episode #47:Why I Stopped Using Meal Plans As The Main Strategy
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares why he moved away from using meal plans as a key strategy and instead went into the flexible nutrition approach. Meal plans have long been seen as the pinnacle of dieting but I aim to challenge that belief and explain why in today’s episode. If you follow meal plans or thinking you need one, you may want to listen to this important episode.
Episode #46: What to do when motivation isn’t working? The Grit Strategy
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares with you the “grit strategy” for when motivation is just not enough to get you to take action with your nutrition. If you are struggling and feel stuck and demotivated, then this episode is tailor-made for you. Motivation is great but it isn’t enough by itself - learn what else you need by listening to this one.
Episode #45: Body Recomp: Is It Possible To Achieve?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains the truth behind recomp (the art of losing body fat and building muscle at the same time) and whether or not its a viable and realistic strategy. If you have wanted to get lean and bigger at the same time then you need to listen to this episode.
Episode #44: The 5 Reasons You May Be Not Progressing with Nutrition
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares the top 5 reasons that leads to a lack of progress with nutrition and fitness. Finding yourself not achieving more results? Don’t know why? Then this podcast episode may be for you!
Episode #43: The Clean Eating Myth
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses clean eating and the myth of success that surrounds it. Clean eating has become synonymous with dieting and is thought to be the solution. But is it? I explain why you may want to reconsider.
Episode #42: The 80/20 Rule (For Flexible Nutrition Balance)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares and discusses his pivotal 80/20 rule he uses with clients. You need a balance between quality of food and quantity. How do you do it? Find out today by listening to this episode.
Episode #41: How to Set Up Your 16/8 (Intermittent Fasting For Beginners)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares a simple 3 step process for deciding on your eating and fasting regimen when doing Intermittent Fasting. So if you have started to dabble in intermittent fasting and don’t know where to start, you need to listen to this episode.
Episode #40: The Truth About Breakfast Explained - Sports Dietitian Perspective
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains the truth behind breakfast. Is it the most important meal of the day? Should you eat it? Does it help weight loss? What exactly do you need to know about it? All this is answered in this episode where I deep dive into all things breakfast as part of flexible nutrition.
Episode #39: How Accurate Does Your Macro Tracking Need To Be? (Nutrition Adherence Cheatsheet)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains nutrition adherence and how accurate you need to be to see better results and achieve your goals. Learn the truth behind flexible dieting adherence and the level of accuracy needed for body composition transformation. Use this as your "Cheatsheet for Adherence".
Episode #38: The Reason Do Macro Tracking (Sports Dietitian Perspective)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian shares why he follows the flexible dieting lifestyle and why he likes to use it in his nutrition coaching. Learn why flexible nutrition is an effective nutrition solution and the specific reasons I follow it as a Sports Dietitian and active individual.
Episode #37: Benefits To Food Tracking (Beyond Just Physique)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses why food tracking can be a beneficial strategy and habit for you to have that goes beyond just trying to build muscle or look more shredded. So many who start macro and food tracking, do so for the purpose of sling weight or achieving a desired physique. That is fine. However, the benefits can actually go deeper and I share these with you today.
Episode #36: Does Meal Timing Matter When Macro Tracking?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses whether or not you should worry about meal timing or not. I see so many people focussing on meal timing but is this the right thing to do for nutrition success? Find out today from a Sports Dietitian.
Episode #35: Car Chat - The Importance of True Awareness (when one snack makes a difference)
This is the first Car Chat segment I have introduced to my podcast, where I keep it short and sweet and share ONE solution for ONE problem a client of mine faced. In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses why it is important to have true awareness over one’s food intake - as one snack is enough to make a difference. Listen to this episode to find out what I did to help a client overcome this lapse in calorie awareness.
Episode #34: Should You Cut Calories During COVID-19?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses whether or not you should consider cutting calories by default during COVID-19 to avoid weight gain. This is a common question currently, and people are worried they will lose their gains. Is this warranted? And should you cut calories? Listen to this episode to find out. I’ll share what you need to know when it comes to calorie adjustment during coronavirus.
Episode #33: The Power of Self-Reflection (Dietitians Guide)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian discusses how and why you should start incorporating self-reflection in your life. Reflection is a powerful tool when used correctly. Want to discover how to do it? Listen to this episode to find out. I’ll share what you need to know when it comes to reflection and the varies ways you can use it to your advantage.
Episode #32: Does Starvation Mode Exist? The Truth Explained.
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the topic of starvation mode. Does it exist? Can you gain weight or simply stopping losing weight by not eating enough?
Listen to today’s episode to find out the truth. I’ll share what you need to know when it comes to calorie restriction and weight loss and answer the question on your mind: Does starvation mode exist?
Listen to today’s episode to find out the truth. I’ll share what you need to know when it comes to calorie restriction and weight loss and answer the question on your mind: Does starvation mode exist?
Episode #31: Your Self Isolation Guide To Healthy Habit Development (A Sports Dietitian's Perspective)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the things you can be working on during isolation to maintain the momentum with your lifestyle habits. It’s easy to be tempted to rest on your laurels and throw in the towel because of COVID...but that’s not the way you’ll ever reach your peak potential. Listen to this episode to find out what I’m having my clients work on during this time in quarantine alongside their nutrition plan. Use your time wisely. Time to make time for what matters and take advantage of the situation.
Episode #30: The 3 Pillars of Accountability (How to harness accountability for nutrition success)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about his concept of accountability: The 3 Pillars of Accountability. Having accountability is one of the secret sauces of nutrition and health success but it’s one thing knowing you should have it. It’s another actually harnessing it and knowing how to do so. That is what I will share today to help you start reaching your peak potential.
Episode #29: Is It Ok to Try Losing Weight During Coronavirus?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the considerations to make when deciding on if you should try and lose weight during COVID-19. Weight loss is dictated by the same physiology no matter if there is a pandemic or not, but weight loss goes beyond sheer science. There are other health and mindset considerations that need to be considered.
Episode #28: Can your Immune System Protect You From COVID-19?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about COVID-19 and the link to immune health. Can your immune system protect you? And is it possible to “boost” your immune system?
I answer these questions and more in this not to miss episode.
I answer these questions and more in this not to miss episode.
Episode #27: How Does Sleep Affect Your Nutrition?
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the importance of sleep & whether or not it can have an effect on your nutrition. Sleep is a commonly overlooked aspect of health but this isn’t ideal. If you want to reach your peak and perform at your peak potential, then you need to know how to ‘up’ your sleep game. So does sleep and nutrition have any link? This episode will explain.
Episode #26: Intermittent Fasting Windows (Do They Matter?)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian talks about the importance of Intermittent Fasting windows and whether or not the specific timing matters at all. This is a must listen for anyone who is thinking about trying fasting as a fat loss strategy or who is already doing it. However, you’ll benefit from this knowledge even if you don’t fast.
Episode #25: What Struggling Dieter Are You? (The 3 Archetypes)
In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian explains his 3 struggling dieter archetypes so that you can identify which one relates to you. I also covers what specific strategies each archetype needs to implement to move past the struggle and achieve more with their nutrition. This is a must listen for anyone who is trying to lose weight, build muscle, or change their diet in any way. No matter you goal, if diet is a struggle you need specific guidance tailored for your situation.
Episode #24: What Should You Track On A Flexible Diet Plan (For Beginners)
In this episode of The Reach Your Peak Experience podcast, Aleksa explains what flexible dieting beginners need to track! There is a lot of confusion around what actually does and doesn’t need to be strictly tracked when first getting started with flexible nutrition. Listen to this episode to find out the truth from an nutrition expert.
Episode #23: Are Celebrity Diets Bad? - A Sport Dietitians Analysis of Last Years Player
In this episode of The Reach Your Peak Experience podcast, Aleksa deep dives into the Beyonce diet - one of the latest in many celeb diets. For a long time, many have looked to celebrity diets for their fat loss woes. Often jumping on the bandwagon without much thought. Last year that was the Beyonce diet. But is that a bad thing? Listen to this episode to find out if the Beyonce diet has any merit to it.
Episode #22: Calories vs. Macros - Which is more important for body composition change?
In this episode of The Reach Your Peak Experience podcast, Aleksa answers the question: are calories or macros more important for your body composition change? Nutrition can be confusing at times with all the information and misinformation out there. But getting your nutrition right is key for successful weight loss (fat loss specifically) and building muscle. So what do you have to prioritise? Which is ultimately more important when it comes to your nutrition?
Listen to this episode to find out now!
Listen to this episode to find out now!
Episode #21: Re-framing Your Goals - Establishing New LIFE Resolutions vs. New Year Resolutions
In this episode of The Reach Your Peak Experience podcast, Aleksa explains why you need to stop creating new YEARS resolutions and create new LIFE resolutions. What is a new life resolution? Why is it important?
Listen to this episode to find out exactly how to boost and elevate your goal setting game for better nutrition success - whether that is for fat loss or muscle gain (and everything in between). I’ll go into:
Listen to this episode to find out exactly how to boost and elevate your goal setting game for better nutrition success - whether that is for fat loss or muscle gain (and everything in between). I’ll go into:
- New years vs new life resolutions
- Why new years resolutions aren’t effective
- The mindset around nutrition goals
Episode #20: The Nutrition Advice To Kickstart Your 2020 (Compilation)
In this special episode of The Reach Your Peak Experience podcast, Aleksa shares the top advice from 2019 that will serve you well in 2020. If you are currently on a fat loss journey or even trying to build your physique, then this advice will be particularly relevant to you. Your best results may be the right advice away! Listen to this episode to find out how you can maximise your nutrition efforts.
Episode #19: Reasons your "deficit" is not working for you
In episode #19 of 'The Reach Your Peak Experience', Aleksa talks about why your “deficit” isn’t working anymore (or never did)! If you are in a calorie deficit then you will lose weight. If not then you aren’t in one by definition. But why aren’t the deficit calories you calculated working? And what do you do when this happens?
Listen to this episode to find out.
Listen to this episode to find out.
Episode #18: How to meet you nutritional needs on a vegan or vegetarian diet
In episode #18 of 'The Reach Your Peak Experience', Aleksa talks about the key nutrition considerations you need to have when following a vegan or vegetarian diet AND how to meet them! Too many people start a vegan or vegetarian diet without thinking about their health and nutrition needs and then are left potentially more unhealthy than before. A vegan or vegetarian diet can for sure be balanced and healthy...if done the right way! So how is this achieved? Listen to episode to find out.
Episode #17: Best strategies to prevent weight regain on holidays
In episode #17 of 'The Reach Your Peak Experience', Aleksa talks about some key strategies to help you maintain your weight and not lose all your results while travelling and on holidays. So many people (and perhaps you too) stress over what will happen to their weight when they go on holidays but the truth is you can implement some flexible strategies to help you cruise through the trip without compromising on enjoyment. What are these strategies? Find out today by listening to this episode.
Episode #16: How to manage bloating & why you are getting bloated in the first place
In episode #16 of 'The Reach Your Peak Experience', Aleksa talks about bloating management.
Bloating is a common symptom for many which affects ones quality of life. And a lot of the time it can be nutrition related. So what causes bloating and how do you manage it? Listen to this episode to learn how.
Bloating is a common symptom for many which affects ones quality of life. And a lot of the time it can be nutrition related. So what causes bloating and how do you manage it? Listen to this episode to learn how.
Episode #15: How to build muscle mass 101 (the basics you need to know)
In episode #15 of 'The Reach Your Peak Experience', Aleksa talks about the basics of muscle building & nutrition.
It’s not all about weight loss. Gaining muscle is also such a popular topic and desired outcome for many. Perhaps that is you! So how do you get started on gaining muscle mass effectively? Listen to this episode to find out.
It’s not all about weight loss. Gaining muscle is also such a popular topic and desired outcome for many. Perhaps that is you! So how do you get started on gaining muscle mass effectively? Listen to this episode to find out.
Episode #14: How to break through a weight loss plateau (key strategies that WORK)
In episode #14 of 'The Reach Your Peak Experience', Aleksa talks weight plateaus and how to break through them.
So many people stress over weight plateaus yet it’s a normal part of the journey. All it requires is the right strategy to overcome it. In fact, if you are experiencing one it actually means you are progressing. So how do you overcome a weight plateau? Listen to this episode to learn about my recommended strategies!
So many people stress over weight plateaus yet it’s a normal part of the journey. All it requires is the right strategy to overcome it. In fact, if you are experiencing one it actually means you are progressing. So how do you overcome a weight plateau? Listen to this episode to learn about my recommended strategies!
Episode #13: Intermittent Fasting approaches & the recommendation of a professional
In episode #13 of 'The Reach Your Peak Experience', Aleksa talks Intermittent Fasting and the different ways you can do it - both good and bad. Intermittent fasting is a very popular weight loss method for many people so it is important we talk about the good ways (and not so good ways) to do as well as answer the question: is fasting a viable weight loss solution! Listen to this episode to learn what my professional recommendation is around Intermittent Fasting!
Episode #12: How To Assess Progress Using Non-Scale Wins
In episode #12 of The Reach Your Peak Experience, Aleksa discusses the importance of looking beyond the scale when it comes to assessing nutrition progress as well as for a healthier mindset when it comes to weight loss. Too many people let the number on the scale reflect their self worth when in actual fact success comes in many different forms when you are improving yourself and your health. In fact, I use these key non-scale wins with clients. Find out what these are today. Hope you enjoy!
Episode #11: The 5 Nutrition Myths That You Need To Avoid in 2019 & Forever!
In episode #11 of 'The Reach Your Peak Experience', Aleksa dissects the major myths present in the nutrition world in 2019 that need to die out. In fact, there are 5 myths that are particular prevalent and these myths affect weight loss potential. Find out what these are today. Hope you enjoy!
Episode #10: My Origins - How My Life & Hardships Led To Who I Am Today
In this special edition of 'The Reach Your Peak Experience', to celebrate episode #10, Aleksa peels back the onion layers & opens up about his origins - where he has come from, his struggles, what led him to where he is today, and what the future holds. It was hard opening up and sharing about my life & hardships but I believe it is important to show you we all go through obstacles and to reveal the human behind the voice. Hope you enjoy!
Episode #9: The Weekend Paradigm Explained - What Is It & Why You Should Avoid It for Fat-Loss Success
In this episode of 'The Reach Your Peak Experience', Aleksa discusses his The Weekend Paradigm principle- the term he coined to describe the effect the weekend can have on your results. Calorie balance is key but the influence on this balance comes in many shapes and sizes. Today let's get into an important one that affects many people and perhaps even you. Hope you enjoy!
Episode #8: SHOULD YOU DO CROSSFIT FASTED? | A Sports Dietitian's Perspective
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses whether you should (or should not) train crossfit fasted. CrossFit has unique training demands and as such has specific nutrition considerations so let's look at whether training fed vs fasted makes a difference. Enjoy!
Episode #7: THE BEST FOODS TO EAT TO FUEL YOUR CROSSFIT WORKOUT (A Sports Dietitian's Perspective)
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses the food options you should be using to best fuel your CrossFit workouts and get the most from your fuelling process! CrossFit has unique training demands and as such has specific nutrition considerations. Today I discuss these to provide you the basics when getting started. Enjoy!
Episode #6: Looking Beyond the Scale | A look into why you need to assess body composition to assess fat-loss success!
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses why you need to STOP only looking at your scale to assess your weight loss progress! Physique change needs to look at body composition change versus. only a number on the scale. Today I go into my most favored ways of assessing your weight loss plan effectiveness. Enjoy!
Episode #5: HOW TO IDENTIFY A FAD DIET | Avoid the pitfalls & achieve fat-loss success!
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses what you need to know to help you identify a fad diet or a diet that's just not right for YOU! So many people tend to turn to dieting and most of the time it's the latest craze or fad which only leads them astray or down a path that prevents them reaching their peak. Today I give you a lowdown of how to avoid this & become the best YOU possible. Enjoy!
Episode 4: CALORIE BALANCE EXPLAINED | What you need to know for fat-loss success!
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses what you need to know about calorie balance and what influences 'calories in' and 'calories out'. So many people don't fully understand calorie balance and what it is comprised of and influenced by. Today I will give you the lowdown. Enjoy!
Episode #3: SHOULD YOU DO THE KETO DIET? | A Dietitian's Perspective
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses what you need to know before you consider the keto diet. So many diets are floating about and none are more popular than the keto diet. But what are the pros and cons? Should you do it? Today I will give you the lowdown. Enjoy!
Episode #2: The 3 Keys to Fat Loss Success (the common missing links)
In this episode of The Climbing Dietitian's podcast, 'The Reach Your Peak Experience', Aleksa discusses 3 key factors for successful weight loss and why you need to be considering these to optimize long term fat loss success. Many people don't think about these 3 things so tune in today and stay ahead of the curve. Enjoy!
Episode #1: How to portion control without macro counting
In the first ever episode of The Climbing Dietitian's podcast, " The Reach Your Peak Experience", Aleksa discusses portion control and how to start tracking your intake without doing detailed macro-tracking. Fat-loss comes down to energy balance and creating an energy deficit but achieving this has many faces - today we explore one of the easiest and most simple. Enjoy!
