In this chat, I’m sharing my go-to strategies for tackling buffets on holiday without feeling guilty or going overboard. It’s all about staying balanced and making intentional choices. I talk about how to build a satisfying plate, why protein’s your best friend for keeping energy up, and some simple, practical tips so you can enjoy every meal and still feel good about your choices. Time Stamps: 00:00 Introduction to Buffet Strategies 05:07 Building a Balanced Plate at Buffets Cli...

I was chatting about one of the trickiest goals in nutrition: trying to lose fat and build muscle at the same time, also known as recomposition. Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act. A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pu...

In this episode, I’m sharing my go-to strategies for making meal planning way less of a headache. I’ll walk you through how I stack habits together so planning feels automatic, how I use tech to make the process smoother, and why mapping out the whole week (yep, weekends too) is a game changer. I’ll also break down simple ways to save time with online shopping and keep your plan flexible without dropping the ball. These are the same things I use myself and with clients, and ...

I get asked all the time about calorie counting apps. What’s the “best” one? Honestly, it’s not about which app is the most accurate. The best app is the one you’ll actually stick with. I’ve played around with the big names like MyFitnessPal and Chronometer. They both have their pros and cons, different features and different vibes, but the key is making sure you’re cross-checking the data and not just blindly trusting it. Then there are the newer AI-driven ones like Carbon and MacroFactor. T...

I’ve been noticing electrolyte supplements popping up everywhere lately, so I wanted to chat about them. There’s a lot of hype, but also a fair bit of misunderstanding. Most people don’t actually need electrolyte powders or fancy drinks, if you’ve got a balanced diet and you’re drinking enough fluids, you’re usually covered. Where things can go wrong is when people overdo it, especially with sodium. That can actually cause more harm than good. Now, I’m not saying electrolytes are useless. The...

In this episode, I’m talking about how nutrition can support your recovery from musculoskeletal injuries. The two biggest things I focus on are making sure you’re eating enough calories and keeping your protein intake solid. From there, I take a step back and cover the bigger picture, like why fruits and veggies matter, when vitamin D is worth checking in on, and how creatine might (or might not) fit into the puzzle. Most importantly, I’ll remind you that while nutrition helps, it’s onl...

In this episode, I’m talking about muscle loss what actually happens when you’re not training because of injury, travel, or being sick. A lot of people worry that they’ll lose all their progress in a matter of days, but it’s actually a slower process than you think. The key is to stay active in whatever way you can, even if it’s just small movements. I also clear up some of the myths around protein and nutrition, because no, you don’t need to panic or overhaul your diet the second you s...

In this episode, I’m diving into the link between your diet, your training, and your menstrual cycle. There’s a lot of blanket advice out there—“eat more carbs here,” “don’t lift heavy there”—but the truth is, what works for one person might be useless for another. Instead of following generic rules, I’ll walk you through how to actually figure out what your body needs. We’ll talk about tracking how you feel, noticing patterns, and then making small, intentional tweaks to yo...

In this chat, I’m talking about cortisol — you’ve probably heard it called the stress hormone — and what it actually does in your body. It’s not good or bad on its own. In fact, it plays an important role in helping you wake up, exercise, and respond to stress. There’s a lot of misinformation out there about cortisol causing weight gain. The reality is, your nutrition, activity, sleep, and stress habits matter far more for your weight than your hormone levels. Cortisol might affect where you ...

In this episode, I sat down with Jenna to chat about something that doesn’t get talked about enough—what weight loss looks like when you’re dealing with ADHD or other mental health stuff. We covered a lot: things like executive dysfunction, food aversions, meds that mess with your appetite—all the stuff that can make the usual “just meal prep and track your calories” advice completely unhelpful. Jenna shared some really practical tips for meal planning when your brain isn’t exactly playing ni...

In this episode, I’m diving into one of the most frustrating parts of fat loss: thinking you’re in a deficit… but your body’s like, “lol, nah.” We’ll unpack why weight loss isn’t linear, why maintenance isn’t a magic number (it’s a range), and how your body quietly adapts to small calorie drops without touching your fat stores. If you’ve ever felt like you’re doing everything right but still not seeing results — this’ll help you understand why, and what to do next. You’re not broken. You’re j...

In this episode, I’m diving into aggressive dieting—yep, that thing you probably assume I hate. But here’s the twist: I don’t think it’s always bad. In fact, for the right person, it can actually be a smart move. I break down some of the biggest myths around it—like the idea that more aggressive always means more hunger (it doesn’t), or that fast weight loss guarantees rebound weight gain (also not true). I chat through what actually makes an aggressive phase work: a solid day on the plate, a...

In this episode, I’m diving into a question I get all the time: “Is now a good time to try and lose weight?” And honestly, it’s such an important one to ask. Just wanting to lose weight doesn’t automatically mean now’s the right time to do it. Life might be busy, chaotic, or just not set up in a way that makes fat loss realistic—or sustainable. So I chat through some of the challenges that come with trying to lose weight, what kind of planning it actually takes, and why maintaining your curre...

In this episode, I dive into the topic of calorie tracking—something that gets a lot of love and a lot of hate in the nutrition space. I’m not here to say everyone needs to do it forever (spoiler: you definitely don’t), but I do think it can be a really useful tool at certain points in your nutrition journey. I talk through when it actually makes sense to track calories, when it might not, and how to approach it in a way that’s helpful—not obsessive. I also cover some of the most ...

In this episode, I ran through some of my go-to travel tips—mostly around how to enjoy food while you’re away without blowing up all your progress. Because yes, you can absolutely eat incredible food on holidays and still feel good when you get home. It’s just about staying aware, making a few smart-ish choices, and moving your body when it makes sense. I also dug into the mindset side of things—how to avoid that all-or-nothing spiral and actually enjoy your trip without feeling like you need...

In this episode, I dive into what actually happens to your gut when you take antibiotics—and how to help it recover without overcomplicating things. Antibiotics are incredibly useful when needed, but they don’t just target the harmful bacteria. They also knock out a lot of the good stuff that keeps your gut healthy. So, if you’ve recently finished a course (or have one coming up), this episode is all about how to support your gut in a realistic, food-first way. I break down what happens to yo...

In this episode, I catch up with Jenna to chat through the CrossFit nutrition course—and let’s just say, we’ve got thoughts. We talk about how the course leans hard into body composition and aesthetics, and how that doesn’t always reflect what everyday athletes actually need. Jenna shares her experience from the Torian Pro, and we dig into why nutrition for performance is so different from just eating to look a certain way. We also bust a few common myths—like carbs being the enemy, or insuli...

In this chat, I’m talking about eating windows — and no, not literally eating windows (although I do make that dad joke). I mean the timeframe between when you start eating and when you stop each day. Turns out, that simple window can have a pretty big impact on your appetite, energy, and even fat loss. I walk through how shifting your meal times — like starting breakfast later or wrapping up dinner earlier — can help you eat less without feeling restricted. I also unpack the whole intermitte...

In this episode, I’m talking all about dinner boxes—like HelloFresh, Dinnerly, those kinds of things. If you’ve ever wondered whether they’re actually good for you or how to make them work better for your goals, this one’s for you. I cover the basics—what I like, what I don’t love so much—and a few simple tweaks you can make to level them up. Stuff like checking the nutrition info (don’t worry, it’s quick), going easy on the oil, and swapping out high-calorie sauces if you want to...

In this chat, I talk about smart devices—things like fitness trackers, Fitbits, Garmins, and my personal fave, the Apple Watch—and how they measure calorie burn and energy expenditure. Spoiler: they’re not super accurate when it comes to calorie tracking. I break down why that is, and more importantly, how you can still use the data in a helpful way without getting too caught up in the exact numbers. It’s all about understanding the limits of the tech while still making the most o...