Episodes
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...
Published 03/21/24
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?...
Published 03/14/24
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 alot 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...
Published 03/07/24
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...
Published 02/29/24
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...
Published 02/22/24
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...
Published 02/15/24
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...
Published 02/08/24
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...
Published 02/01/24
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...
Published 01/25/24
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 beter equipped to...
Published 01/18/24
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...
Published 01/11/24
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...
Published 01/04/24
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...
Published 12/14/23
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...
Published 12/07/23
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...
Published 11/30/23
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...
Published 11/23/23
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...
Published 11/16/23
“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...
Published 11/09/23
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 firsthand 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...
Published 11/02/23
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...
Published 10/26/23
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...
Published 10/19/23
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...
Published 10/12/23
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...
Published 10/05/23
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...
Published 09/28/23