#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 t...
#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 @k...
#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 ch...
#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 bod...
#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
#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 pha...
#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 spe...
#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
#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 endotox...
#115 - How many sets of an exercise should I be doing? with Craig McDonald
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!
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.
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