#156 - Understanding the healing, healthy, and fat loss phases of pro-metabolic nutrition with Kate Deering
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 food
And more!
Happy listening I hope...
#155 - Losing 30 lbs and getting her confidence back with Hannah Stine
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 fence
And more!
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 Sat...
#154 - Recovery, HRV and Cardio with Libby Wescombe
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 🤣 and a perfect example of how you can look great naked and be healthy. Plus she's super knowledgeable on all things muscle, recovery, and HRV...just love her.
In this episode, Libby and I discuss:
➡️Why thinking of things as an end game isn’t helpful
➡️Having data points in lifestyle to check on health and wellness
➡️Energy availability for recovery
➡️How you don’t actually build muscle in the gym
➡️Part of building muscle is recovery
➡️How the nervous system facilitates or hinders recovery
➡️The advantages of getting into the recovery state after you train
➡️What you can do to improve your recovery
➡️The benefits of breathwork (and how to do it)
➡️How stress impacts recovery
➡️What HRV is
➡️Finding a balance between training and recovery
#153 - How to get a good nights sleep with Craig McDonald
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 performance
Happy listening I hope you fin...
#151 - Will I have to track my food forever and what happens when I reach my goal weight/body composition? with Craig McDonald
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 on
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 this episode please help us get the word out to more women and leave a w...
#150 - Why consuming animal products is better for your health and the environment with Ash and Sarah Armstrong
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 waste
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...
#149 - How to get back on track with Craig McDonald
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 yourself
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 this episode please help us get the word out to more women and l...
#148 - From 20 years of drinking and prescription drugs, to transforming her body and life to competing with Anna Hansell
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 prep in her transformation
➡️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'...
#147 - Pre, Intra and Post Workout Nutrition with Craig McDonald
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 creatine
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 ...
#146 - 9 tips to lose weight in a healthy and sustainable way with Stan Efferding
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 loss
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...
