#125 - What is body recomposition and why is having more muscle going to increase your basal metabolic rate with Craig McDonald
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 part
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
If you loved...
#124 - NEAT: one of the most underrated tools when it comes to fat loss and better health with Brandon Da Cruz
Brandon has been a coach and competitor for almost a decade. (And ladies, he’s single! ) I wanted to bring Brandon on the podcast to talk about the concept of NEAT and why daily movement/walking is so important for fat loss and health.
In this episode, we chat about:
Energy expenditure and exercise and why it's important when it comes to sustainable body recomposition
What is NEAT
Health benefits of walking and how many steps should we be aiming for per day
Why “weekday dieting” doesn’t work
Why restrictive diets often fail
Why it’s not just calories in versus calories out
How and why food quality matters
What are the best ways to track movement
Understanding the time it takes to achieve results
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub...
#123 - How Leanne at 47, fixed her cycle, got her sex drive back and improved her body composition and now 3 years later has sustained her results
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 program
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose...
#122 - How to ditch birth control and prevent pregnancy without fear with Nina Boyce
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
In this episode, Nina and I chat about:
Nina’s health journey
What is the Fertility Awareness Method (FAM)
What is the issue with hormonal birth control?
The issue with progestin (the synthetic version of progesterone)
The effects of IUDs
How do you do FAM
What ovulation looks like and why it's important
How your cervix changes throughout your...
#121 - Why you should look at weight loss over weeks/months not days/weeks with Craig McDonald
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...
#120 - Losing 100cm and beating her menopausal and thyroid issues with Tania Lutton
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 program
Happy listening I hope you find this...
#119 - How to structure your nutrition during a fat loss phase with Craig McDonald
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...
#118 - The truth about estrogen replacement therapy, calcium and milk myths with Dr Ray Peat and Kate Deering
In this episode Dr Peat covers:
Does estrogen therapy really help against heart disease? Or is something else helping women live longer
with 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...
#117 - I'm gaining weight, this isn't working with Craig McDonald
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 matters
Happy listening I hope you find this...
#116 - What they haven't told you about Serotonin with Jayton Miller
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 issues
Happy...
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