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In this episode, I’m talking about understanding your hunger a bit better and, more importantly, seeing it coming before it hits you. I focus on two of the biggest drivers I see all the time: poor sleep and, for a lot of women, certain stages of the menstrual cycle. Both can ramp up hunger pretty significantly, and if you’re not expecting it, it can feel like you’ve just “lost control” out of nowhere. What I want you to do instead is get ahead of it. Start spotting your high-risk hunger days, adjust your meal timing, have food ready, and go in with a plan. Because when you’re proactive, you’re in control. When you’re reacting, you’re already on the back foot. Time Stamps 00:00 Understanding Hunger and Its Triggers 02:44 The Impact of Sleep Deprivation on Hunger 05:20 Menstrual Cycle and Hunger Awareness  Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode, I talk about hunger and why it’s not something you need to fear or fight against. Hunger is just a biological signal, and instead of seeing it as a bad thing, I want you to start seeing it as useful information that can actually guide your eating. I walk through some of the common mistakes I see people make when they feel hungry, and why those reactions often make things harder, not easier. Then I share some simple strategies to help you manage hunger in a way that supports your weight loss goals. The big shift I want you to make is to get curious about your hunger instead of panicking about it, and to start looking at your eating patterns and timing to figure out what your body is actually trying to tell you. Time Stamps: 00:00 Understanding Hunger: The Biological Signal 02:47 Responding to Hunger: Strategies for Success Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode, I talk about the reality of trying to stay in a calorie deficit for weight loss, and why it’s not as simple as just “eat less, move more.” I explain why your approach needs to be personalised based on things like how big your deficit is, your current body fat levels, and what’s actually going on in your life. I also share why I’m not a fan of long, drawn-out dieting phases without a break. Instead, I prefer shorter, more manageable blocks that are easier to stick to and less likely to burn you out. And finally, I touch on the fact that life isn’t predictable. Things come up, routines change, and that all impacts your ability to stay consistent. So rather than fighting that, I show you how to work with it. Time Stamps: 00:00 Understanding Weight Loss Deficits 02:41 Factors Influencing Diet Duration 05:31 Life's Impact on Weight Loss Goals 08:11 Final Thoughts on Dieting Strategies Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode, I talk about what to do after you’ve overeaten, because it happens to everyone. Instead of getting stuck in guilt or beating yourself up about it, I explain why the best move is usually the simplest one: just get back to your normal eating pattern. I also break down what actually happens in your body after a big day of eating, and why the impact is usually much smaller than people think. From there, I share a few simple ways to help yourself feel better, like getting some light movement in and staying hydrated. The main takeaway is that one off-plan day isn’t a disaster. The real key is responding with a bit of balance, mindfulness, and self-compassion instead of trying to “fix” it with restriction or punishment. Time Stamps: 00:00 Navigating Overeating: Understanding the Aftermath 05:07 Practical Steps to Recovery After Overeating Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode, I talk about some of the common traps people fall into with different diets and why so many of them fail in the long run. I also dig into the weird emotional attachment we often have to old diets, even when they clearly didn’t work for us. I encourage you to step back and ask a simple question: did that diet actually teach you anything useful for the long term? Because a good nutrition approach shouldn’t just help you lose weight for a few weeks. It should teach you the skills you need to manage your health for life. I also walk through the framework I believe works best. It starts with strong nutrition foundations, adds flexibility so it can fit real life, and finishes with a clear plan for maintaining your results long term. Time Stamps: 00:00 The Diet Dilemma: A Journey Through Fads 02:05 Letting Go of Past Diets: Emotional Attachments 05:19 Building a Sustainable Nutrition Framework Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode, I talk about why weekends tend to blow up weight loss progress and what to do instead. Weekdays usually have structure, but weekends are more social and less predictable, which can lead to overeating. Rather than trying to eat exactly the same as you do during the week, I suggest creating a simple, structured weekend pattern that fits real life. That might mean planning for two main meals and one lighter meal instead of grazing or swinging between restriction and blowouts.  The goal is to enjoy your weekend while still supporting your weight loss goals. Time Stamps: 00:00 Navigating Weekend Weight Loss Challenges 02:44 Building a Balanced Weekend Eating Strategy Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode, I’m talking about energy drinks and whether they’re actually safe or just a flashy caffeine hit in a can.  I break down the two big things that matter most: sugar and caffeine. I chat about why those are worth paying attention to, especially when it comes to your sleep and the knock-on effect that has on your hunger, cravings, and overall food choices. I also compare energy drinks to coffee, because they’re often lumped into the same category. I explain why coffee tends to come out looking a bit better nutritionally, and where energy drinks can start to cause problems if you’re not paying attention. Time Stamps: 00:00 Understanding Energy Drinks: Safety and Concerns 02:31 Caffeine Content: What You Need to Know 05:13 Comparing Energy Drinks and Coffee: Pros and Cons Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

In this episode of the Bite Me Nutrition podcast, I’m chatting about the nutritional needs of breastfeeding mums. I talk through breastfeeding hunger and why it can feel next level, plus some practical ways to stay on top of your nutrition without overcomplicating it.  I also cover general guidelines to help you feel confident that you’re eating enough and supporting both yourself and your baby. The goal of this episode is simple — to give you some clarity, reassurance, and real-world tips while you navigate the chaos that can come with breastfeeding and trying to look after yourself too. Time Stamps: 00:00 Introduction to Breastfeeding Nutrition 01:18 Understanding Breastfeeding Hunger 03:58 Practical Tips for Balanced Eating 06:07 Nutrition Guidelines for Breastfeeding Mothers Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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 Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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 pull this off more easily. If you’ve been training for years, progress will be slower and harder to notice, which is why tracking multiple metrics (not just the scale) is so important. I also talked about how key proper nutrition and strength training are if you’re chasing recomposition. You can’t outsmart the basics. At the end of the day, I just encourage people to think carefully about whether aiming for both goals at once makes sense for them. It’s a slower process than focusing on fat loss or muscle gain alone, but if you’re patient and consistent, it can absolutely work. Time Stamps: 00:00 The Holy Grail of Fitness Goals 05:25 The Importance of Training Age 10:32 Tracking Progress in Recomposition Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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 my goal is to give you a bunch of practical tips you can steal to make meal planning less stressful and way more doable. Time Stamps: 00:00 Introduction to Weekly Planning 05:27 The Benefits of Online Grocery Shopping Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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. They’re pretty cool because they’ll actually adjust your targets for you based on how you’re tracking, instead of you having to figure it all out yourself. At the end of the day, my goal isn’t to push one app over another. It’s to help you find the one that fits you, your lifestyle, your preferences, your level of patience with tracking. Because the “right” app isn’t the fanciest or the most high-tech one. It’s the one you’ll actually use consistently. Time Stamps: 00:00 Introduction to Calorie Counting Apps 05:18 Chronometer: A Detailed Look 10:26 Conclusion and Final Thoughts Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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. There are definitely times when they make sense, like if you’re doing long, sweaty workouts, spending hours in the heat, or you’ve got higher needs for medical reasons. But for the general population? You’re probably fine without them. Bottom line: before you jump on the supplement bandwagon, take a step back and think about whether you really need it. Time Stamps: 00:00 The Rise of Electrolyte Supplements 05:11 Potential Risks of Excessive Sodium Intake Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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 only one piece of the puzzle. The real magic happens when you pair it with proper medical advice and a good rehab plan. Time Stamps: 00:00 Introduction to Nutrition for Injuries 05:20 Supplementation and Final Thoughts Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​. 

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 stop lifting. The goal is to keep your body moving, fuel it properly, and not stress over short breaks.  At the end of the day, it’s about having a practical plan to look after your muscle health until you’re back in your normal routine. Time Stamps: 00:00 Understanding Muscle Loss 05:29 Nutrition and Muscle Maintenance Click me for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.