The WinAtLife Podcast

We get so many questions about training and nutrition, so I decided to do a Q&A with Craig to answer a bunch of these common questions (and this is only part 1!).In this episode, Craig and I answer questions about:➡️What counts for daily steps➡️Fat consumption and how much you need➡️Chickpea pasta is it ok to eat every day?➡️Reverse carb cycling do you recommend this?➡️Protein intake what is the optimal amount and how do you calculate it➡️Carb and fat targets for weight loss➡️Eating the same foods day-to-day is this ok?➡️Reverse dieting and how to avoid weight gain➡️Building versus maintainingAnd more!SHOW NOTES01:52 - Quick update on Kitty's recovery from her surgery 08:52 - Giving your body what it needs09:50 - Does walking on a treadmill count as steps?10:50 - How much fat should women be consuming daily?15:20 - Where would we like to travel?16;17 - Is it okay to eat chickpea pasta?16:42 - What we think about Dr Ray Peat's diet change19:44 - Thoughts on reverse carb cycling23:20 - Can you get results from vegetarian and/or pescatarian diet?25:18 - What happen if you eat over 1g per kilo of protein?27:37 - How do I know how much carbs/fat should I be consuming for weight loss?29:05 - Can you eat similar foods day to day?31:20 - Will you gain weight in a reverse diet?35:56 - When you're happy with your physique, how do you train? Do you still push to failure?LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonald

Kathleen is one of our lovely coaches! If you've listened to the podcast before, you'll know I've been interviewing our coaching roaster so you can get to know them more. Kathleen is our coach based in the United States. She lives near New York and the beach! She is also one of our coaches that doesn't have kids. Kathleen is our youngest coach at 29 but is very intelligent, and she gets amazing results with her clients!While she used to do marathon running, Kathleen has come a long way since those days! She was so tiny when she first joined the program. But since working with Craig, she's put on a lot of muscle.In this episode, Kathleen and I chat about:➡️Her background in fitness and health➡️Her experience with birth control➡️Her past marathon training ➡️The improvements she's seen in her health markers since moving to a pro-metabolic approach➡️Her work with undernourished and under-muscled women➡️Her drive and passion for helping other womenAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldKathleen Knauf @kathleenknaufSHOW NOTES02:07 - Brief background of Kathleen03:26 - What she was doing prior to working for NuStrength 05:30 - Her health issues prior to finding a pro-metabolic approach07:58 - Under-eating, overtraining, and running fasted09:22 - Running marathons10:21 - Her weight and starting calories vs her weight and calories now12:25 - Why deadlifting is such a great exercise when it comes to building muscle13:39 - How her health markers have improved14:30 - The importance of having a bedtime routine15:26 - The types of women she typically works with in our program16:20 - What makes her so passionate about helping women17:55 - Her advice to women who are struggling on their health journey19:22 - Our 16-week Accelerator Program

I talk with a lot of women, and often hear, “One thing I'm really nervous about is going to the gym.” And I get it. You go into the weight room, and all the big boys are there. It's intimidating.When I first started training, I was nervous too! But once I got my technique down and started hitting some PBs, I felt more confident, and it was so motivating.So, in this episode, Craig and I discuss:➡️Why no one is looking at or judging you➡️Getting comfortable with being uncomfortable➡️Focusing on your exercises and program➡️How it all becomes ingrained in you with experience➡️The accomplishment and empowerment you feel after hitting a PB ➡️How everyone starts somewhere➡️Focusing on improving your technique and executionLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:37 - Why feeling a bit nervous about going to the gym is normal when you first begin 03:48 - Why no one is looking at you or judging you09:03 - Getting comfortable with being uncomfortable09:57 - Having the right attitude12:15 - Focusing on your exercises and program13:48 - The accomplishment and empowerment you feel after hitting a PB14:46 - How everyone has to start somewhere15:27 - Recording your training videos and why this is important16:33 - Focusing on improving your technique18:00 - Execution

We had Brandon on the podcast discussing the benefits of NEAT previously, so if you haven't listened to that one, go back and give it a listen! Daily movement is such a good tool for fat loss and overall better health.So many women come to us after doing crazy restrictive diets, binging on food, and drinking alcohol. They often complain of poor sleep, menopause issues, and low metabolic function. I hear many women saying that they can't lose weight because of their metabolism, but it's amazing when we work with them how quickly things start improving. Brandon, Craig, and I chat about:➡️How your entire lifestyle facilitates your health➡️What metabolism actually is➡️Energy expenditure across the lifespan➡️Why scale weight doesn't necessarily measure fat loss➡️Metabolic adaption and how it works➡️What goes into total energy expenditure➡️The importance of protein and weight training➡️Creating healthy habits that work within your lifestyle➡️Critical thinking when it comes to your health➡️Getting to your fat loss goal vs sustaining it➡️Why fitness shouldn't be a comparative journey➡️The importance of accountability and supportLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldBrandon DaCruz @brandondacruz_SHOW NOTES01:51 - Brief background of Brandon06:06 - How your lifestyle facilitates your health07:13 - The myths about metabolic damage09:34 - Things that influence your metabolism10:20 - The slow and fast metabolism13:20 - Energy expenditure across your lifespan15:00 - Why it's not your age that slows down your metabolism but your lifestyle and habits15:42 - Doing the basics and why it's important if you want a healthy metabolism16:13 - How psychology impacts physiology17:23 - Why scale weight doesn't necessarily measure fat loss20:08 - Metabolic adaptation and how it works23:04 - Adaptive thermogenesis24:39 - The importance of protein and weight training26:49 - What goes into total energy expenditure32:59 - Training capability36:22 - Ecological vs external validity37:52 - The advantages of investing in coaching44:00 - Tracking and why it's important 44:38 - Giving it enough time to see a transformation and avoiding shortcuts46:20 - Losing and gaining more weight later on from yo-yo dieting48:45 - Getting to your fat loss goal vs sustaining it51:46 - Having an abundance mindset52:12 - Creating a fundamental shift in the way you live55:21 - Not being able to see immediate results and why you need to be patient 58:54 - Change and progress in relative terms 01:03:44 - The importance of accountability and support01:10:20 - Self limiting beliefs and how to overcome them

Lou has been in our coaching program for over 2.5 years. She has kids, works full-time, and is really busy, but we've had her on the podcast before to talk about tips and tricks to make tracking your food simple with a family, so go check out that one if you haven't already!I wanted to get Lou back on the podcast to talk about her incredible journey. When she first started with us, she had terrible endometriosis and chronic thrush. It was so bad she had 7 ablations. She was unintentionally under eating and not getting enough of the right nutrients. But she's come out the other side and has done the full cycle from a healing phase to a body recomp phase, to maintenance to a fat-loss phase and is now doing a muscle-building phase. Lou also no longer has endometriosis symptoms or thrush! She's currently sitting at 58.7kgs and is eating a whopping 2700 calories per day.She is an excellent example of how you can look good and feel good, but you have to put in the work. So, in this episode, Lou and I chat about:➡️Lou's health history and why she joined the program➡️What she tried in the past to fix her health problems➡️How many calories and what kinds of foods she's eating now ➡️What her strength training looks like ➡️How she went during her fat loss phase (her tips and advice) and how her muscle-building phase is going➡️What challenges Lou had during her fat loss phase➡️Meal prepping for herself and her family (and how easy it is!)➡️What Lou enjoyed about the fat loss phase➡️How much more confidence Lou has gained➡️The importance of your health➡️How coaching has helped Lou have successAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldLou Driver @loudriverSHOW NOTE02:32 - Brief background of Lou Driver04:44 - Lou's health history06:14 - Her chronic thrush experience07:36 - Why she joined the program11:02  - How much claories she's on11:15 - How many days a week she trains when she started11:21 - What sorts of food she eats11:38 - Liver and oysters13:07 - Collagen on her diet16:35 - Her fat loss phase journey18:38 - Being able to maintain all her good health markers20:39 - How many days she's training now21:13 - What challenges Lou had during her fat loss phase25:38 - Being consistent during fat loss phase28:09 - Meal prepping for herself and her family29:42 - Learning how to meal prep over time32:47 - What she enjoyed most during the fat loss phase35:09 - Body positivity39:31 - Her advice to women who are sitting on the fence about joining the program41:24 - Who I track and manage my food45:15 - How coaching has helped Lou achieved her health and body goals46:40 - Her advice to other women who are in the same journey

Meg is back on the podcast. We've had her on here twice already, and I just love Meg. She works with women to restore their metabolic health, hormones, and digestion.I love that Meg looks at the system as a whole and doesn't just treat the symptoms of her clients. So, with that in mind, in this episode, Meg and I chat about:➡️Why it isn't great to eat nuts and seeds in large amounts➡️How digestion is linked to thyroid and hormone health➡️How what you do 80-90% of the time is what matters➡️Vegetables, nutrients, and digestion➡️Why bloating and constipation happen with restriction➡️How stress impacts your digestion and health➡️Candida and what to do about it (p.s you don't have to cut all sugar and carbs from your diet)➡️What causes iron overload➡️The benefits of organ meats, like liver➡️The advantages of other “traditional” foods➡️Scheduling intentional rest and saying “no”➡️Quick tips for gut healthAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldMeg Langston @meglangstonSHOW NOTES01:36 - Brief background of Meg Langston05:53 - Why restrictive diet will not help you fix your gut issues07:09 - Working on your metabolic health and how this can improve gut issues08:33 - Why it isn't great to eat nuts, seeds, and green vegies in large amounts11:47 - How digestion is linked to thyroid and hormone health14:02 - Why it's what you do 80-90% of the time that matters15:02 - What about the nutrients you're missing out from not eating a heap of green vegetables?18:24 - Why low calorie diets can cause bloating and constipation 22:16 - Candida and how to properly address it27:50 - What causes iron overload31:59 - The benefits of organ meats32:25 - The advantages of other “traditional” foods37:14 - Saying "no" to shit and building boundaries38:02 - Why certain nutrient-dense foods are so important39:07 - How stress affects digestion43:27 - Why resting is probably one of the best things you can do for your digestion47:15 - Quick tips for gut health

After specific requests for this one, Craig (my other half) is back. We have worked with so many women who wonder why they don't see results quicker. Usually, this comes down to not following the plan and not trusting the process or practicing patience.Change takes time. This is something many of us tend to forget. Most of the women I talk to have been dieting for 10,20 or even 30 years, that's a long time! You can't rush back.In this episode, Craig and I discuss:➡️Following the plan for the desired result➡️The importance of testing and measuring➡️How much time it takes to reach your health and body goals (realistically)➡️Taking ownership and moving forward➡️The power of consistency➡️Making mistakes➡️Accepting that time is necessary➡️Establishing habits and structure➡️Getting out of your own way➡️Resources vs resourcefulnessAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:58 - What's in our 7-Day Eat More, Train Less, Get Results Challenge02:52 - My breast lift update04:15 - Patience and trusting the process07:52 - Following the plan for the desired result08:52 - Testing and measuring and why it's important 10:46 - When the plan needs to change16:34 - How much time it takes to reach your health and body goals and accepting that it is necessary19:21 - Taking ownership and moving forward21:53 - Being honest with yourself and being consistent23:21 - The importance of tracking your food 25:19 - Having a structured plan and why its important 27:50 - Getting out of your own way and stopping the excuses28:32 - Lack of resourcefulness30:48 - Learning the basic fundamentals32:15 - Realising you can eat delicioous food everyday37:05 - Falling in love with the journey and being realistic

Anna is 27 years old, has a three-year-old son, and lives in Missouri. I admire mums so much; it's such hard work at times! Anna has had an incredible transformation in our program after joining about 20 weeks ago. I love to get women on here to share their stories to motivate others to stop doing quick-fix diets and eat some real food! So, in this episode, Anna and I chat about:➡️Annas dieting history and her health issues ➡️Her experience with birth control➡️Her pro-metabolic weight gain of 40 lbs and how this affected her ➡️Solving her hormonal issues➡️The accountability Anna needed➡️How she lost 10% body fat➡️Improvements she's had while in the program➡️What she found most challenging in the program➡️Advice she has for other womenAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:15 - Brief background of Anna Reeves02:19 - Her dieting history and issues she had06:26 - Her crossfit experience09:41 - Coming across pro-metabolic ideas and how it helped improved her overall health12:44 - Balance14:14 - When it's easy to maintain14:38 - What triggered her to join our program16:40 - The results and improvement she's had while in the program21:16 - How much food she eats22:20 - What she enjoyed most in the program23:09 - One of her biggest takeaways24:10 - What she found the most challenging part in the program25:22 - What did she find it fit in with the rest of the family27:00 - Her advice to women who are sitting on the fence28:15 - How coaching and support helped her achieve28:43 - Oher advice she has for women who are in the same journey

I'm joined by my co-host and co-founder, Craig (also my partner in crime, business, and life!). We did a really simple episode for women who are new to following us and don't know where to start. What we find is that a lot of women can easily become overwhelmed, so let's break this all down!In this episode, Craig and I discuss:➡️Why it's important to eat regular well balanced meals ➡️The importance of animal products and protein ➡️Focusing on nutrient dense traditional foods ➡️Why carbs are important➡️How to start strength training➡️Progressive overload and why it's needed to build muscle ➡️Why building muscle is important ➡️Consistency and what it meansAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:25 - Are you focusing on the wrong things02:05 - Why restrictive diets never work long term 04:18 - My hangover days05:05 - The key areas to focus on when you start 05:28 - Why tracking food accurately is important 06:59 - The benefits of good quality animal protein, fruits, and root vegetables08:05 - Why we recommend the foods we do09:20 - Eating too much10:07 - Following a meal plan10:52 - The benefits of strength training11:09 - The principles that need to be included in a program to be effective and why13:32 - What controls your body weight17:37 - Why consistency is important 19:58 - What's in our 7-Day Eat More, Train Less, Get Results Challenge

Kate Deering (author of How to Heal Your Metabolism) is back on the podcast! In this episode, we dig into the essential differences between a healing, healthy, and fat-loss phases of pro-metabolic nutrition. The recommendations for these three phases are very different and each individual may require a different approach.So, Kate and I get into it a bit more and chat about:➡️The restrict-binge cycle➡️Why it isn't necessary to gain more weight (for the majority of women)➡️The importance of seeing where you are at➡️The healing phase and addressing underlying issues➡️How gut problems impact nutrient absorption and intake➡️Why tracking your food is key➡️Eating intentionally versus intuitively ➡️The right and wrong time to do a fat loss phase➡️Ebbing and flowing with life's cycles➡️How you would get started toward optimal health➡️How to positively think about tracking your foodAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES06:52 - The essential difference in a pro-metabolic space between a healing, healthy, and fat loss phase09:59 - The restrict-binge cycle12:37 - Food logging - the absolute truth-teller13:59- How to keep yourself from gaining weight when you're on a healing approach18:57 - The importance of nailing the basics21:25 - Reevaluating and finding what you really need22:50 - Strength training and the benefits of building muscle26:17 - Eating intentionally vs intuitively32:19 - The right and wrong time to do a fat loss phase36:40 - What can temp and pulse tell us40:35 - Getting the basics right first and why this is important - what are the basics42:07 - How would someone start?43:07- Why getting specific and seeing where you're at is important48:24 - The importance of tracking accurately and looking at it positively54:56 - The importance of learning the skills and being able to utilize them long term

At 31 going on 32 and with two young children, Hannah has had an incredible journey. She also has the most amazing red hair. It's so beautiful! Hannah's story begins when she had her first child in 2019, then experienced a horrible injury, and couldn't walk for 3 months! She tried to regain strength and mobility but then got pregnant again. Throughout her second pregnancy, she had hip pain, and knee pain, and experienced severe insomnia.So, she eventually bought @korimeloy course as well as @fallondanae cookbooks and saw some great improvements in her health issues but like many women who find pro-metabolic eating she gained weight in the process. I've had Kori and Fallon on the podcast before so check out their episodes. After about 12 months she decided she was ready to focus on weight loss in a healthy and sustainable way so joined our coaching program, she's had incredible success! In this episode, Hannah and I chat about:➡️Hannah's health history ➡️Losing 30 pounds (14 kgs)➡️Regaining a new zeal for life➡️How much food Hannah is eating now➡️What Hannah has enjoyed the most about the program➡️Listening to your body➡️Accountability with the coaches and how this was such a big part of her success➡️Hannah's challenge with tracking her food and how she overcame it➡️Hannah's advice for women sitting on the fenceAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:37 - Brief background Hanhah Stine02:24 - Her health history07:54 - How our 16-week program helped her lose 30 lbs09:07 - Regaining a new zeal for life11:06 - what are her calories 12:55 - What she enjoyed most about the program14:08 - Listening to your body and why that's important 14:30 - Why accountability and knowing that someone is looking after your progress every step of the way helped so much 15:36 - What she found the most challenging16:13 - Food tracking with the family20:54 - Her advice for women who are still sitting on the fence22:49 - Making the choice to do it24:16 - Giving yourself grace and finding balance25:13 - How the coaching and support helped her26:16 - Her other advice for women who are listening

Libby has been on the podcast a few times before. I would definitely recommend going back and listening to those episodes (and go follow her on Instagram!). She's smart, hot as Fk

Craig, my cofounder of Nustrength and cohost, and I are back! In this episode, we are digging into everything about sleep and offering up tips to get a good night's sleep.So many women that come into our program struggle with it. When I was on those bloody restrictive diets, I also struggled with sleep. Then, over the past two years, when we were trying to conceive, I had so much trouble sleeping. I was so stressed, and I think the stress and emotional stuff are often underrecognized as a problem when it comes to sleep, even causing disruptions when you're doing everything else right.So, in this episode, Craig and I discuss:➡️What can help you de-stress and sleep better➡️Nutritional and caloric considerations for sleep➡️Calculating your maintenance calories➡️Movement, steps, and sleep➡️Morning and bedtime routines➡️Salt and the stress hormones➡️Tracking sleep➡️How sleep improves performanceLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES07:00 - What can help you de-stress07:58 - What helps our clients improve their sleep10:48 - How to calculate you maintenance calories12:20 - Tracking and planning ahead and how it can help sleep 13:06 - Stabilising your blood sugar14:10 - Morning routine15:06 - Exercise, daily movement, and steps15:48 - Salt and stress hormones16:57 - Bedtime routine21:29 - Tracking sleep22:47 - How sleep improves performance in the gym 23:50 - How stress and over training affect your sleep25:06 - Taking supplements

We have so many amazing coaches and friends as part of our company and mission, so I wanted to do a coaches series where we talk to our coaches and hear their stories.Mel is an amazing coach and friend. I've known her almost as long as I've known Craig. She has such an incredible and inspiring story. Mel has also had heaps of success with so many women who have had a lot of weight to lose. Mel has a client who's lost 46 kgs and kept it off. And Mel is SO different from the person she was 7 years ago when we first met. She's experienced a lot of hardship but has persevered. If you need some inspiration, this podcast is definitely work giving a listen!In this episode, Melissa and I chat about:➡️Her journey over the last decade➡️Her past drug and alcohol use➡️One of the biggest decisions Mel made➡️The abuse she faced as a child➡️Relationships and love➡️Mel's past limiting beliefs and how she overcame them➡️Consistency and change➡️Going back to study and getting her qualifications to become a coach ➡️How she has had so much success with other women when it comes to losing weight and improving their health➡️Mel's advice to women trying to lose weight and get healthy LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldMelissa Collings @coachcollins47SHOW NOTES02:09 - Melissa Collin's background07:22 - How she was before we met her - drugs and  alcohol abuse 09:32 - When she finally decided she needed to change her life 11:38 - The past abuse she's experienced14:50 - Stripping and getting implants17:18 - Raising her son18:28 - Being in a violent relationship19:00 - Falling in love again21:49 - How she embraced change and being consistent26:58 - How she started working with us, going back to study, and getting her qualifications to become a coach30:11 - How she's helped other women succeed when it comes to losing weight and improving their health33:44 - Her advice to women who binge eat37:32 - Having hard conversations with yourself and why they are necessary at times 

I get a lot of questions from women asking, “Kitty, will I have to track strictly forever? What happens when you get to a place where you're happy with your body weight and body composition?” So, in this episode, Craig and I discuss:➡️The times when you need to be precise with tracking and the times when you don't➡️How long to fat loss phases typically last ➡️Maintenance calories and what that means➡️Muscle gain and calories➡️Building a nutrition framework and why this is important➡️How tracking builds awareness➡️Putting the time in at the start so it's effortless later onLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:16 - Being precise with tracking and when and why it's important01:36 - What happens when I reach my body composition goal? 02:50 - Maintenance calories and what it means05:58 - Fat loss and calorie deficit07:31 - Muscle gain phase11:20 - The importance of building a nutrition framework14:03 - The advantages of tracking 19:25 - Putting the work and time in at the start so it's effortless later on 22:23 - Why it's important to focus on the basics23:00 - NuancesJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonald

We had Ash and Sarah on the podcast a while back, so it was about time we had a catch-up! They now have a new course, a regenerative farm, and a wedding barn. These girls have been busy. It's amazing what they are doing with their regenerative farm. If you don't already follow them, definitely do!In this episode, Ashley, Sarah, and I chat about:➡️Their healing journey➡️The importance of animal products and plants in the diet➡️Muscle building, nutrition, and protein ➡️Problems with popular vegan products➡️Pesticides and soil quality➡️Blindly following fitness and nutrition advice➡️Food education and why it matters➡️The link between metabolism and soil➡️How nose-to-tail eating reduces food wasteLINKSSaturée A+ Liver Capsules. Use discount code KITTY05 for 10% off.Join our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldAsh and Sarah @strong.sistasSHOW NOTES01:44 - The benefits of liver04:38 - What Ash and Sarah have been working on recently10:00 - Their healing journey18:10 - Why should you eat animal products 20:00 - Why bioavailable protein is important for building muscle23:19 - Issues with plant-based products26:48 - Industrial farming and heavy pesticides use28:48 - Being blinded by following popular fitness gurus and marketing33:23 - Why it's all just about money39:27 - Food education and why it matters46:42 - The connection of soil health and the metabolism52:00 - Food waste, nose-to-tail eating, and food repurposing56:28 - Managing and selling products from the farm01:03:08 - Giving their animals the best environment and shelter possible01:09:55 - Their Saturee skin care review

If you've lost your way and feel like you're off track then this episode is for you. I always get asked by women how to get back on track so we thought we'd make a podcast episode for you.In this episode, Craig and I discuss:➡️Why it's important not beating yourself up when mistakes happen➡️How to move forward and focus forward not backwards➡️What is the first thing you should focus on➡️Additional steps to get back on track toward your goals➡️How to make things really simple➡️The four most important things to focus on➡️Practicing patience➡️Being honest and kind with yourselfLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:05 - No point of beating yourself up whenever you fail01:38 - Getting your nutrition sorted out04:00 - Getting back to the basics04:40 - Setting your standard of success and steps to getting back on track05:52 - How to make things really simple and easy to stick to09:10 - Four important things that you can objectively measure11:00 - Doing the fundamentals consistently12:37 - Being persistent towards your goals

This is the third time we've had Anna on the podcast! Anna has had the most incredible physical, emotional, and mental transformation over the last four years in our program. She started when she was 40, and she's 44 years old now. Throughout the last four years, she's been through a divorce, moved house 8 times and became a single mum with 4 kids. But she always perseveres!I think Anna's journey just goes to show that if you want something enough, you'll make it happen. She is just amazing, so I wanted to get her back on to talk about her journey and recent body building competition.In this episode, Anna and I chat about:➡️Anna's dieting history➡️How she lost 10 kgs➡️How she quit drinking and antidepressants ➡️The importance of food prepping➡️The rollover effect of improving her health➡️What made Anna decide she wanted to do a bodybuilding competition➡️How she's feeling post-competition and some of the effects it had on her energy levels, sleep and cycle➡️Consistency and why it's important ➡️Advice Anna has for other women on this journey LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:32 - Anna's brief background02:33 - Her health and dieting history prior to joining our program04:26 - Her training history before joining05:45 - The turning point why she joined the program07:08 - How she lost 10kgs07:40 - Other things that changed when she joined08:48 - What made her quit drinking09:20 - The importance of tracking and planning ahead11:09 - Her strategies and how did she make time food prepping for her kids13:44 - How did it change her life15:09 - What made her decide to compete16:35 - How much calories she takes on a daily basis16:52 - The negative effects of competing 18:24 - How long did it take her to get back on track when she started reverse dieting20:18 - Not being too hard on yourself23:00 - What she found challenging when she joined the program25:55 - Consistency and why it's important29:12 - How long it took her to master MyFitnessPal and track30:50 - Her advice for women who are still sitting on the fence about joining the program32:04 - What she thinks about the program coaching and support34:20 - Her advice for other women on this journey

I used to train under-fueled and undernourished. I'd drink black coffee in the morning, then go and train fasted. This is a bad strategy if you want to optimise your body composition. After meeting Craig, I realised when I actually ate before training, my performance was so much better. So, I wanted to discuss the importance of pre-workout, intra-workout and post-workout nutrition.In this episode, Craig and I chat about:➡️Why carbs and protein are important for pre and post workout➡️Timing of pre and post workout meals➡️Intra-workout drinks and how they can help improve performance, when to use them➡️Pre and Post-workout meal principles and examples➡️Whey protein and casein, when to use them➡️When to use creatineLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:50 - What does toned actually mean 02:47 - Why can you perform better in the gym if you consume carbs?03:37 - Why you need to make sure you get a decent amount of protein before or after working out05:03 - Would it be beneficial if you consume carbs during your training?07:54 - Pre workout meal examples11:39 - Intra-workout drinks and how they can help improve performance, when to use them16:24 - Post-workout meal principles and examples19:36 - Why do you need to eat after training?20:23 - Is it okay to fast before hitting the gym?22:34 - Whey protein and casein, when to use them24:05 - When and how to use creatine 28:18 - Doing the basics and being consistent why this is important 

The world's strongest bodybuilder is back! We got so much great feedback from our first podcast with big Stan that I thought I'd get him back on to discuss losing weight in a healthy and sustainable way.Stan is the creator of The Vertical Diet, which is a similar nutrition approach that we recommend in our program. He is a wealth of knowledge and just an all round good guy! In this episode, Stan and I chat about:➡️Why losing weight involves a caloric deficit➡️The importance of strength training and walking when it comes to weight loss➡️Protein intake and weight loss ➡️Types of foods and satiety➡️Important micronutrients and the foods they're found in➡️Why the digestibility of food is important➡️The importance of sleep and how to improve your sleep hygiene ➡️Alcohol and weight lossLINKSJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldStan Efferding

Craig and I wanted to record a really practical episode about food prep, so here it is! Most of the women in our program who have success, do food prep week-in and week-out. It just makes things super easy! So, in this episode, Craig and I discuss:➡️How to food prep successfully➡️What we do for food prep➡️How to manage food prep with a family➡️Examples of meals and snacks that are easy to prep➡️How to assemble a meal and meal plan➡️Why meal planning and prep matters if you want to improve your health and body composition LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:30 - How to make food prep easier and less stressful 02:56 - What to eat when you're in a fat loss phase03:50 - The importance of accuracy and tracking04:15 - Eating the food you love and still lose fat sustainably06:00 - How to manage food tracking when going out06:49 - How to food prep/track when you're in a maintenance or muscle building phase08:15 - Strategies and examples of easy-to-prep meals and snacks 09:40 - How to manage food prep with your family10:46 - How Craig structures his meal plan14:50 - How to food prep if you love having more variety 19:50 - What you really need to focus on24:02 - Take ownership and going all in

Craig and I noticed a lot of women who come into our program undereat protein and overeat fat. So, we wanted to take some time to record a short podcast about everything protein. In this episode, Craig and I chat about:➡️Why eating adequate protein is important➡️How much protein should you have per meal➡️How to work out how much protein you need➡️Why protein is important in a calorie deficit➡️How to get your protein from a variety of sources (and why!)➡️Tips to get your protein in each dayAnd more!LINKSTry Saturée Clean Casein use discount code KITTY05 for 10% off Join our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:26 - What is protein and why is it important?02:08 - Total daily energy expenditure components03:14 - Why hitting your protein goal is important for body composition05:07 - How to work out how much protein you need per day06:24 - The advantages of creating a meal plan you can stick to08:20 - Why protein is important in a calorie deficit12:41 - The benefits of Saturee Clean Casein 16:30 - Ways you can get your protein in20:28 - Why hitting your protein target is important21:00 - Tips to get your protein in your meals each day23:06 - Doing the basics consistently and why it's important 

If you've got kids, listen to this one with headphones on. There's a little swearing

In this episode, I'm joined by my co-founder and co-host Craig. I was sick for a week, so I sounded a bit nasally in this episode

If you don't follow Leo, follow him....he post's the funniest things. His posts are super entertaining and educational.Leo is a trainer in LA, and I love his content so much that I thought it'd be fun to talk about dairy with him and all the misconceptions around it. Back in the day, I thought I was being healthy by cutting dairy from my diet....I also went through a stage where I made my own almond milk

I often get asked the question, “How many kilos am I going to lose in the next 16 weeks?” They wonder how long it's going to take to get the results they want. The unfortunate truth? We can't tell you this because it depends on sooo many different things. So, in this episode, Craig and I discuss:➡️What factors go into body recomposition and fat loss➡️What else determines your success➡️Why it's not about an end result ➡️Where your focus should be➡️How what you're doing is a reflection of where you're at➡️The journey versus the destinationLINKSJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:34 - How much weight will you lose in our 16-week program?02:18 - What factors affect body recomposition and fat loss results09:04 - The importance of nutrition09:50 - Consistency and taking ownership13:09 - Food tracking - why it's more about self-care and not restriction20:15 - Where your focus should be22:44 - What else determines your success24:04 - How what you're doing is a reflection of where you're at26:34 - Why it's not about an end result27:06 - Unrealistic results on social media29:23 - Why Craig doesn't like alcohol33:00 - Enjoying the process

So I've had Amy on the podcast a few times now, if you haven't listened to her previous episodes check them out.We were supposed to discuss mobility this episode, but we changed our minds last minute. Something I've noticed when I chat with women who are thinking about joining our programs is that they almost feel ashamed that they want to look better! In this episode, Amy and I chat about:➡️The Eating Disorder Continuum➡️A functioning body and what this means➡️Stress and body recomposition➡️Respecting the journey➡️How context matters ➡️Building your body from the ground up➡️How laying the foundations leads to doing less➡️The Aesthetic Body vs Functional Body➡️How you can love and respect your body and want to change itJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldAmy Bowe @amykateboweSHOW NOTES02:33 - Brief background Amy Bowe08:12 - The Eating Disorder Continuum14:54 - Working on improving the functioning and performing body18:36 - Why it's important to love the process 21:39 - Looking at what a healthy body is from a physiological perspective 22:31 - Why it's important to slow down24:58 - Why it's important to spend time building muscle and the metabolism25:38 - Owning it and earning it34:15 - Closing the gap between expectation and reality45:13 - Not being afraid to ask for help52:24 - The importance of nourishing yourself01:08:41 - Why consistency is important if you want to get results 

In this podcast, we're talking about booze! If you've followed me for a while, you'll know I used to drink a lot, I was a loose cannon

Katie is 45 years old and is a public servant working in Western Sydney. She has been obsessed with food her whole life. As an adult, she was either following a diet or binge eating. And she (like me) used to think sugar was poison!But today, Katie has found newfound freedom. She's lost 22.5 kgs, doesn't think of food 24-7, and no longer experiences PMS. She's also managed to combat previous thyroid issues through this pro-metabolic way of eating, and hasn't touched alcohol in 12 months! In this episode, Katie and I chat about:➡️Past restrictive diets Katie followed➡️The all-consuming thoughts revolving around food➡️How Katie lost 22.5 kgs (and maintained it!)➡️PMS (and the improvements she's seen)➡️How many calories she now eats each day➡️How she found food freedomLINKSJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES02:05 - Katie's background03:05 - Her diet history and all the crazy things she's done in the past trying to lose weight and get healthy05:54 - What made her join our program06:13 - Her experience with bad PMS and fatigue09:19 - How much weight shes lost and how she's maintained it 09:59 - Other improvements she's seen when she joined the program11:18 - How many calories she eats 13:08 - What she enjoyed most about the program14:10 - What she's found challenging 17:18 - How the food is fitting in with her family19:07 - Her advice to women who haven't joined the program yet19:47 - Her thoughts about trying to reach her goals without coaching support20:18 - Her advice to all the women who are listening

A lot of our clients ask us how to approach their training and nutrition while on holidays. I used to be in this mentality where I would restrict leading up to a holiday, then I would use the holiday as a binge, free-for-all. I'd drink a heap of alcohol every day and eat sh*t food. Then, after my holidays, I'd go right back to the restrictive diet. I don't do that anymore, and I definitely didn't do that on Craig and I's most recent holiday, so we thought this would be a good one to hop on and discuss! In this episode, we chat about:➡️What we tell our clients to do when on holidays when it comes to nutrition and training ➡️What happens if you go off track on holidays➡️How much damage can you actually do➡️What we did during our recent holiday➡️Training on holidays➡️What to do when you get backAnd more!LINKSJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:40 - What we tell our clients to do when on holidays when it comes to nutrition and training. Should you track on holidays?03:57 - How much fat you can just actually gain in a short amount of time05:48 - What happens if you go off track on holidays and how much damage can you actually do08:16 - Our recent holiday experience and why we lost weight12:00 - What to do when you get back14:29 - Training on holidays

Matt needs no introduction! We always get great feedback when we have him on the podcast. The last time, Matt and I chatted about vitamin C. This time we're talking everything magnesium. In this episode, we discuss:➡️The function of magnesium in the body➡️Why Matt takes his magnesium with his coffee➡️How poor soil impacts the food we eat➡️What types of magnesium you should avoid➡️The best types of magnesium (and why!)➡️The benefits of magnesium➡️How often you should take magnesiumAnd more!LINKSJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callMitolife Mag-ATP use discount code KITTY15 for 15% off Follow:Kitty Blomfield @kittyblomfieldMatt Blackburn @mattblackburnSHOW NOTES05:47 - Benefits of donating blood06:07 - The connection between systemic iron overload and magnesium07:04 - What is magnesium and its functions in the body?09:39 - How and why Matt takes his magnesium with his coffee10:55 - What is the best magnesium test to check your overall health?12:38 - The relationship between sodium and potassium13:15 - Great sources of potassium15:10 - How poor soil impacts the food we eat16:57 - What is our daily requirement for iron?17:08 - The connection between magnesium and iron18:18 - Different types of magnesium20:07 - What types of magnesium you should avoid20:40 - The best forms of magnesium23:31 - Recommended dosage of magnesium and when is the best time to take it27:55 -  The benefits of magnesium31:45 - Better options if you keep waking up with cramps when taking more than 120g magnesium glycinate pill33:15 - Is there a connection between magnesium and body odor?35:05 - Does magnesium help with muscle soreness and recovery?36:57 - Why I take magnesium38:13 - How many grams of magnesium are in 1 gram of Shilajit?

Now that we decided on no kids, I'm getting serious about my training again and setting some new training and body composition goals. When I first met Craig and he taught me how to lift I fell in love with powerlifting. I competed in a few comps and loved it but since then I haven't had any serious goals, I've just trained. After much back and forth with Craig I decided to be a bodybuilder for 12 months

Jim has been on the podcast a couple of times. Craig and I are friends with him and his wife Peri, they're awesome people. It's hard to describe what Jim does but I always say he has a sixth sense when feeling people's pain. He's helped Craig and me with so many injuries and niggles; it's really incredible the work he does! Now that I'm back into training full swing and doing a 5 day split I've been seeing Jim every 4-6 weeks for his athletes tune up.In this episode, we chat about:➡️The Bostock Needle Technique➡️What the “Athletic Tune-Up” Involves➡️Why a lot of traditional physio treatments don't actually fix the issue➡️Releasing “nerve locks”➡️What issues Jim treatsLINKSCheck out Saturée Body Cream use discount code KITTY05 for 10% off Join our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16 week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldJim Bostock @jim_bostockSHOW NOTES02:10 - Brief background: Jim Bostock07:27 - What is Bostock Needle Technique?10:28 - How it improves training performance12:40 - What the “Athletic Tune-Up” involves13:59 - What happens when nerve locks disappear16:56 - Why a lot of traditional physio treatments don't actually fix the issue22:54 - Releasing “nerve locks”24:02- What are the other issues Jim treats27:01 - How he treats athletes with pain 

Craig, my other half and co-founder of NuStrength, and I jumped on for a quick episode to chat about getting back to training after being sick. We've noticed so many women have been sick lately, and have had to take time off from training. It can be really tempting to try to jump right back into your training afterward to make up for lost time. But this can actually be detrimental to your overall progress. While you want to rest and recover from your sickness, you also want to slowly build back up again. Craig talks about how exactly to do this and how to ease back into your regular training regime (and more!).So, if you're heading back into the gym after getting sick, this one is for you.LINKSJoin our 7 Day Eat More, Train Less, Get Results Challenge Learn more about our 16 week Winatlife Accelerator Program: Book your callFollow: Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:06 - Having the right mindset 03:19 - What's the best approach when returning to training after being sick06:39 - How to reset your numbers and how it will help you recover and get back on track11:05 - How to get back after a deload

For all the runners out there, this podcast is for you! Maresa was a dedicated runner since she was 15 years old. She ran marathons (including the Boston marathon) and ironmans. As of today, she is no longer a runner after realizing she ran for all the wrong reasons. At 42 years old and after retiring from the military, Maresa experienced a total life shift. She noticed as time had gone on, more and more foods were starting to bother her. She wasn't sleeping well, so she decided to get a health coach. After trying other coaches, Maresa joined our program and never looked back!In this episode, we chat about:➡️Maresa's disordered eating past➡️What tipped her over the edge➡️What changes she's seen eating and training this way➡️How her relationship with food has changed➡️How her break-up with running went➡️Maresa's advice for other women And more!LINKSJoin our 7 Day Eat More, Train Less, Get Results Challenge Learn more about our 16 week Winatlife Accelerator Program: Book your callPurchase Saturée Liver & Oyster Capsules: www.saturee.com.au use discount code KITTY05 for 10% off all productsFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES02:56 - Maresa's background, health history, and  issues in the past07:07 - Her eating disorder09:28 - Issues she experienced from running12:45 - Her sleep and cycle issues17:04 - What made her join the program21:20 - The results she's seen since joining the program24:50 - The benefits of eating liver and oysters29:20 - How her relationship with food has changed30:30 - How meal planning helped her32:30 - What she enjoyed most about the program33:31 - How her break-up with running went34:30 - What are the things she find the most challenging in the program35:37 - How she feels about weight fluctuations38:38 - The importance of tracking42:17 - Maresa's advice for other women

What does it actually look like and mean to have nutrition consistency? In this podcast, Craig and I outline exactly that, and why it's important if you have body recomposition goals or want to improve your health.In this episode, Craig and I discuss:➡️What are macronutrients and why it's important to hit your macronutrient targets if you want to see results ➡️Why tracking your food builds consistency➡️How to be proactive with your tracking instead of being reactive ➡️We answer the question ‘Do I have to track forever?'➡️How to plan ahead and how it will reduce stress and create freedom LINKSFollow Kitty on Instagram   https://www.instagram.com/kittyblomfield/Follow Craig on Instagram  https://www.instagram.com/iamcraigmcdonald/Join our 7 Day Eat More, Train Less, Get Results Challenge   https://www.nustrength.com.au/7D-challenge-V1Want to know more about our 16 week Winatlife Accelerator Program?  Book your callSHOW NOTES03:51 - What are macronutrients and why it's important to hit your macronutrient targets if you want to see results07:40 - The importance of tracking ACCURATELY14:12 - Tracking in a reactive way vs tracking proactively15:30 - Do you have to track forever?24:54 - How to plan ahead27:00 - How planning will reduce stress and create freedom

Nyssa is one of the most gorgeous human beings, inside and out! We actually met in an old business coaches program. If you don't follow her, go follow her! Nyssa is one of the most authentic people I know. She shares her experiences so openly, and the shift in her beliefs around nutrition has been so inspiring!Nyssa and I actually had different nutrition beliefs when we met. She was following a vegan diet and was experiencing a variety of health issues:In this episode, we chat about:➡️Nyssa's journey and where it all started➡️The health issues she experienced being vegan➡️When she decided to not be vegan anymore➡️How she got through the tough days➡️Advice Nyssa has for women who are struggling with their body image➡️Why learning to love yourself first is important➡️The benefits of liver➡️Advice Nyssa would give someone coming off of a plant-based dietLINKSFollow Kitty on Instagram

If you've followed me for a while you'll know that Craig and I have been on a TTC journey for nearly two years.What a roller coaster it has been! In this episode Craig and I get deep and personal and share how after nearly two years Greta and Theresa helped us move past the fear of judgement, failure and what we thought we should to do, to actually doing what truly made us happy

Kate Deering, author of ‘How to Heal Your Metabolism,' is back on the podcast. If you haven't already, grab her book (it's also in French now!). There are so many popular diets that I've heard almost every client say they've tried. One client even lost 20kgs and gained it back 7x. So, in this episode, Kate and I discuss everything Carnivore and Vegan-related. We chat about:➡️What is veganism➡️What is the carnivore diet➡️Issues that can arise with the vegan diet➡️Why humans digest animal foods better➡️Why it takes a while to tell if a diet isn't working for you➡️What people miss with the carnivore diet➡️How to know if a diet approach is working for you?➡️Nutrient deficiencies that happen with these dietsLINKSFollow Kitty on Instagram

We're back with my co-host and co-founder of NuStrength, Craig Mcdonald. We did a podcast a little while back about different phases, and I got tons of questions from it. Many of you said you wanted Craig back on to talk more about the body recomposition phase and when it's appropriate.So, you asked and we answered! In this episode, Craig and I chat about:➡️What is body recomposition?➡️The myth about metabolism and age ane what's really going on➡️Why you actually gain weight and fat➡️The benefits of having more muscle➡️How more muscle contributes to a better basal metabolic rate➡️When body recomposition is appropriate➡️How your food and nutrition play a partLINKSPurchase Saturée Marine Collagen, use discount code KITTY05 for 10% off

Brandon has been a coach and competitor for almost a decade. (And ladies, he's single!

We have a lot of amazing clients. Leanne was one of them! She was in our program for 12 months, and has been able to sustain her results for the last 2-3 years after leaving the program. I wanted to bring Leanne on the podcast since a lot of women who are thinking about joining our program wonder if they will sustain the results afterwards.In this episode, Leanne and I chat about:➡️Her health and diet history➡️What changes she's seen in her job and life since joining the program➡️Results Leanne saw in the program➡️How she is sustaining where she is at➡️How she does this without strictly tracking her food post the program➡️What the program taught her➡️The challenges she faced in the program (and how she overcame them)➡️What she would say to any woman considering the programLINKSFollow Kitty on Instagram

I've had a few other guests on the podcast talking about the menstrual cycle and how it's the fifth vital sign, as well as the impact oral contraception can have on the female body. I used to take the pill because it was easy and I didn't want to fall pregnant. Today, I (and many other women in our program) use the Fertility Awareness Method (FAM). FAM is amazing. It helps you get in tune with your body and cycle, and you can use it to prevent pregnancy. Nina is a FAM and hormone coach. In a previous life, she was a middle school choir teacher, she has an amazing voice I made her sing on the podcast

A lot of women are tied to the scales, and I get it. I one was too. Yet, the truth is that throughout this process, the scales go up and down as you lose body fat. Unfortunately, we are so conditioned to see it drop quickly and every day, but this isn't sustainable or entirely accurate.Weight can fluctuate day to day even if you are 100% consistent with your food and training. So, Craig and I thought it was a good idea to jump on and go over why it's important to measure weight loss over weeks and months, not days. Once you get rid of that obsession with the scale and look at it as another data point, you get so much more freedom and actually start getting the results you want. In this episode, Craig and I discuss:➡️Why weight fluctuates day to day even if you're 100% consistent with your nutrition, training and movement ➡️How weight changes throughout your cycle➡️How stress impacts the scale➡️What sustainable weight loss actually is➡️Why body measurements matter not just scale weight ➡️Why starving yourself isn't the answer to losing body fat➡️Why you should be looking at your weight loss over weeks/months not days/weeks➡️Why it's important to weigh daily under the same conditions and average that number at the end of the week LINKS Follow Kitty on Instagram

Tania is in her early 50's and is married with two kids. Before she came into our program, she was running on the treadmill - sometimes twice daily - and eating broccoli, seeds, and all kinds of stuff she thought she had to in order to feel good and lose weight. She had thyroid issues, menopausal symptoms and just couldn't lose weight without starving herself. She has a really cool story and I think a lot of women can relate to it. In this episode, Tania and I chat about:➡️The diets and exercises Tania tried before our program➡️How Tania lost 100 cm and eliminated her menopausal symptoms➡️What health issues she was having before the program➡️How she avoided thyroid surgery➡️What she's enjoyed the most about the program➡️How many calories she's consuming daily➡️How this new way of eating has fit with her family➡️What she eats on a daily basis➡️Her advice to women debating whether or not they should try our programLINKSPurchase Saturée Liver capsules: https://www.saturee.com.au/collections/supplements-1/products/a-liver-capsules use discount code KITTY05 for 10% off.Follow Kitty on Instagram

My co-founder of NuStrength, Craig Mcdonald, and I are back! If you haven't listened to our previous podcast where Craig talks about the different nutrition phases we take our clients through, why we have phases and when they are appropriate, I recommend going back and giving that one a listen first.I think fat loss phases are so misunderstood and women often think they have to drastically cut calories. So, I wanted to chat with Craig to help you understand it better and how to structure it to make it easier.In this episode, we discuss;➡️What a fat loss phase is and how long they should typically go for➡️Getting the most out of your foods and macros and why there are certain foods we recommend during a fat loss phase ➡️Where to get started➡️How to structure your diet in a fat loss phase and why this is important ➡️Metabolic adaptation during a fat loss phase➡️The role strength training plays in maintaining muscle during a fat loss phase➡️Why walking and NEAT is important in a fat loss phase➡️How to make this process easier and more enjoyableLINKSFollow Kitty on Instagram

So excited to have Dr Peat and Kate back on the podcast and this one is jammed with incredible information so I suggest getting a snack, pen and paper and get ready to take notes.In this episode Dr Peat covers:➡️Does estrogen therapy really help against heart disease? Or is something else helping women live longerwith less heart disease?➡️Progesterone's affects on aging and longevity➡️Estrogens affects on aging, abortions, cancer and other diseases➡️The importance of progesterone interruption.➡️The history of the Estrogen industry and it's impact on medical schools, medical journals and medical doctors➡️Estrogens affect on bones➡️Why rats were never ideal subjects for estrogen therapy research➡️Irons affects on heart disease➡️Progesterone's affects on estrogen detoxification➡️Estrogens affects on thyroid➡️Estrogens affects on cholesterol➡️Estrogens affects on Alzheimer ➡️Estrogens affects on speech speed➡️Early puberty affects on breast cancer➡️Estrogen affects on hot flashes➡️Milk consumption, sugar and the osteoporosis connection➡️Sugars affect on calcium absorption➡️Carbon dioxides affect on bone calcium➡️Affects of Vitamin D on bones without enough dietary calcium➡️Why your tissues take up excess calcium➡️Diabetes, lactic acid and bone loss➡️Understanding why 2/3 of the worlds population is lactose intolerance➡️Other factors for milk intolerance➡️Animal rennet vs vegetable "rennet"➡️Milk hormones--something to worry about?➡️Milk fat and acne➡️Milk's affect on IGF➡️Other Calcium sources besides milkLINKShttps://stevekirsch.substack.comFollow Kitty on Instagram

Just about every week I get at least 2-3 DM's from women like this:"Hi Kitty I've been dieting for years and have been following you and others in the community and I've been implementing some of the principles eating more carbs, dairy etc but I've gained so much weight, it's not working what should I do?"The first thing I ask them is have they been tracking their food?Just about everyone says they haven't been tracking their food or they have been loosely tracking their food. So we thought we'd record a quick podcast on this topic.In this episode, we chat about:➡️The importance of tracking and planning your food➡️Why someone gains weight➡️When weight/fat gain is needed and when it's not ➡️How to minimise fat gain ➡️How the balance of protein, fat, and carbs is critical➡️The hard truth about why you may not be seeing the results you want➡️Why being consistent is essential➡️How muscle mass plays a part➡️How time mattersLINKSFollow Kitty on Instagram

If you don't already, follow Jayden Miller @theresearchcowboy - I love his handle so much! But Jayden is such a wealth of knowledge. He's only 23 years old but has his own health story involving hypothyroidism and low testosterone, which he's managed and overcome with a pro-metabolic approach.Through his own journey, Jayden came across Ray Peat's work, and the rest is history! In this episode, we chat about:➡️Jayden's background ➡️What is serotonin➡️Why it's not the “happy hormone”➡️The role serotonin plays in energy production and metabolism➡️How serotonin impacts other hormones➡️How your gut affects serotonin levels➡️What processes help regulate serotonin➡️Signs of high serotonin➡️The role serotonin plays in depression➡️How antidepressants work➡️What is more beneficial for depression➡️Things you can do to improve your gut health➡️Foods to consume for better gut health➡️What to do for bad endotoxin issuesLINKSFollow Kitty on Instagram

My Nustrength co-founder and other half, Craig, joins me on the podcast today! I get heaps of messages on Instagram asking how many sets should be performed per exercise, so I thought this would make for a great and short podcast. In this episode, Craig and I discuss:➡️What the better question is to ask yourself which will dictate how many sets of an exercise you should be doing ➡️Why recovery and context is important ➡️A guide to how many sets per week per muscle group most women need to build muscle - this will differ depending on your training age➡️Examples of how to determine how many sets you should be doing and how to progress your weights And more!LINKSFollow Kitty on Instagram