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In this week's episode of the 'simple series' the problem we're covering is injuries. More specifically, the changes, and strategies to apply if you're seeking to maximise/optimise injury recovery. This includes those that include surgery. This episode is about cutting through the fog and focusing on the practical strategies to need to know. Follow me and my ACL rehab journey on Instagram @mackenziebaker_ 

In this simple series episode, the common nutrition struggle targeted is a lack of foot trust. Examples include a lack of trust with indulgences, social meals, portion sizes, or self-regulated eating. You might (or might not) realise the effect on your life. Perhaps you're missing out on things because the lack of trust you have in yourself with food is holding you back. This episode covers the main, generic go-to "thing" you want to have in place when it comes to addressing these food trust issues. 

In episode 93 of the Macabolic Podcast, I cover 1 method to overcoming hesitancy, or "mental blocks" that get in the way of you committing to new nutrition behaviors that you know are positive. To communicate this I used the example of wanting to move away from Calorie/macro tracking but being hesitant due to concerns about what 'bad things' might happen.  If you enjoyed this episode please share it around. Please message me with any nutrition topics or problems you want me to cover. Instagram: @mackenziebaker_    

In episode 92 of the Macabolic Podcast, I sat down with researcher and nutritionist Michelle Carroll to discuss the confronting findings of a recent study she conducted investigating disordered eating and body image in the health and fitness industry.  In many ways, this chat attacked the obvious elephant in the room and highlighted inherent issues with a very unhealthy industry supposedly providing health-promoting coaching services.  Follow Michelle on Instagram @michellecarroll1

In episode 91 of the Macabolic Podcast myself and Tennaia Knight, give our honest 2c of the whole body image, fat loss, desire to change your physique, conundrum.  Our viewpoints combine our understanding of current evidence-supported theory, our experience in the trenches as nutrition professionals, and previous personal trainers working on the gym floor.  This ad-hoc discussion covered questions such as… “Is nutrition for dedicated physique change, just a recipe for disaster, and likely to leave you worse off”? “Is there any real connection between how you look, and how you feel about yourself (including self-confidence)”? “Can fat loss dieting be a positive goal to have”? This episode is very much an open discussion, so if you have any thoughts, ideas, or perspectives that you’d like to share, I encourage you to reach out on Instagram. 

Episode 90 was a true doozy. The crux of it all rested on the below statement. “Shannon, WTF is body image conscious nutrition coaching? Sell it to me”. Shannon's “alternative approach” to nutrition coaching is something that I’ve been very interested in for a while, and for years I’ve taken elements of what Shannon does/talks about and applied it in my own ways.  However, there has always been some dots that I’ve struggled to connect with how Shannon does things. Many of them I’m still trying to understand to this day. Given this, I felt a podcast where we ‘cut to the chase’ on WTF this “body image conscious nutrition coaching” thing is, what it looks like, how it’s applied and so much more.  I hope you enjoy it. 

In this episode of the simple series, I talk about emotional eating, briefly outlining what it is, before explaining an alternative strategy that might help you reduce it. Eating is often leaned upon to cope with negative emotions and mood states. However, not only is it usually ineffective as a coping mechanism, but it also results in excessive Calorie consumption. This occurs despite a lack of physical demand for additional Calories and in conflict with your goals and values. The habit loop strategy can be used to replace eating with an alternative non-food coping mechanism that solves the same problem, but more effectively, without the side effects.    Follow me on Instagram @mackenziebaker_

If you feel like the anxiety, stress, and cognitive burden of tracking, or following a plan is getting in the way of 'life', and you're frankly sick and tired of it, then this episode is for you. In episode 88, I break down the common desire of "I just want to eat how I feel", which is something so many unfortunately wrestle with. I cover what an internally regulated eating style is, and why it's desirable, including some associations that have been established in the scientific literature, and some practical strategies to help you build skill and confidence to "eat how you feel". 

In episode 87, I discuss an ‘additive approach’ to nutrition and I compare and contrast it to a subtractive approach that relies upon dietary restraint.  I also touch on why dietary restraint is best avoided, regardless of whether it’s considered ‘flexible or rigid’ restraint.  The expected rebuttal question of “how can I achieve my goals unless restriction is applied” is also addressed.  This episode is targeted at those who feel like working on improving nutrition, is an uphill battle.  Please follow me on Insta @mackenziebaker_ and share this episode around, if you gained some value from it.

In Episode 86 we dive into some practical problem-solving targeted toward mindless eating (primarily snacking and overindulging). Internal and external drivers to eat are identified, compared and contrasted. The choice point is also explained including a brief overview of one key way to strengthen the ‘helpers’ that promote choices that take us toward our value-based goals. Several key practical strategies aimed at solving mindless eating are then explained, and critiqued.  The 2021 paper I refer to in the ‘food legalisation’ explanation by Palascha et al., 2021 can be found here > PMID: 32993830.  Please follow me on Insta @mackenziebaker_ and share this episode around, if you gained some value from it. 

In episode 3 of this ‘simple series’, I discuss the importance of social occasions and social health. What I recommend NOT doing, and what to do instead if you want to support positive social health whilst concurrently not interfering with your healthy eating aspirations (weight loss included). The approach involves ‘living in the grey’ and finding your ‘social sweet spot’ that provides the best of both worlds. The process of working towards this includes a pre-social-occasion contemplating, and self-reflection after.  DM’s are welcome of course. @mackenziebaker_ on Instagram

For episode 2 of the 'simple series', I discuss a basic checklist to consider if you're experiencing frequent gut upset or discomfort. It's a list of simple things to consider before you fork out big $$ on supplements, a naturopath, or start culling entire food groups from your diet.  As always, questions, and further discussion is welcome. Shoot me a DM on Insta @mackenziebaker_