Afleveringen
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In this episode, Iâm 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 youâre not expecting it, it can feel like youâve just âlost controlâ 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 youâre proactive, youâre in control. When youâre reacting, youâre 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
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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, âclick here to join the weightlistâ.
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In this episode, I talk about hunger and why itâs 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, âclick here to join the weightlistâ.
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Zijn er afleveringen die ontbreken?
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In this episode, I talk about the reality of trying to stay in a calorie deficit for weight loss, and why itâs not as simple as just âeat less, move more.â I explain why your approach needs to be personalised based on things like how big your deficit is, your current body fat levels, and whatâs actually going on in your life.
I also share why Iâm 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 isnât 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, âclick here to join the weightlistâ.
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In this episode, I talk about what to do after youâve 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 isnât a disaster. The real key is responding with a bit of balance, mindfulness, and self-compassion instead of trying to âfixâ 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, âclick here to join the weightlistâ.
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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 didnât 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 shouldnât 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, âclick here to join the weightlistâ.
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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, âclick here to join the weightlistâ.
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In this episode, Iâm talking about energy drinks and whether theyâre 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 theyâre 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 youâre 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, âclick here to join the weightlistâ.
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In this episode of the Bite Me Nutrition podcast, Iâm 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 youâre eating enough and supporting both yourself and your baby.
The goal of this episode is simple â 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 Nutrition01:18 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, âclick here to join the weightlistâ.
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In this chat, Iâm sharing my go-to strategies for tackling buffets on holiday without feeling guilty or going overboard.
Itâs all about staying balanced and making intentional choices.
I talk about how to build a satisfying plate, why proteinâs 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, âclick here to join the weightlistâ.
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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.
Hereâs the thing. It can be done, but itâs not easy. You need to be really intentional with your training, nutrition, and recovery. Itâs not about bulking and cutting at the same time; itâs more of a careful balancing act.
A big factor is your training age, meaning how long youâve been lifting. If youâre new to resistance training, you can usually pull this off more easily. If youâve 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 youâre chasing recomposition. You canât 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. Itâs a slower process than focusing on fat loss or muscle gain alone, but if youâre 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, âclick here to join the weightlistâ.
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In this episode, Iâm sharing my go-to strategies for making meal planning way less of a headache.
Iâll 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.
Iâll 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, âclick here to join the weightlistâ.
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I get asked all the time about calorie counting apps. Whatâs the âbestâ one? Honestly, itâs not about which app is the most accurate. The best app is the one youâll actually stick with.
Iâve 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 youâre cross-checking the data and not just blindly trusting it.
Then there are the newer AI-driven ones like Carbon and MacroFactor. Theyâre pretty cool because theyâll actually adjust your targets for you based on how youâre tracking, instead of you having to figure it all out yourself.
At the end of the day, my goal isnât to push one app over another. Itâs to help you find the one that fits you, your lifestyle, your preferences, your level of patience with tracking. Because the ârightâ app isnât the fanciest or the most high-tech one. Itâs the one youâll 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, âclick here to join the weightlistâ.
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Iâve been noticing electrolyte supplements popping up everywhere lately, so I wanted to chat about them. Thereâs a lot of hype, but also a fair bit of misunderstanding. Most people donât actually need electrolyte powders or fancy drinks, if youâve got a balanced diet and youâre drinking enough fluids, youâre usually covered.
Where things can go wrong is when people overdo it, especially with sodium. That can actually cause more harm than good.
Now, Iâm not saying electrolytes are useless. There are definitely times when they make sense, like if youâre doing long, sweaty workouts, spending hours in the heat, or youâve got higher needs for medical reasons. But for the general population? Youâre 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, âclick here to join the weightlistâ.
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In this episode, Iâm talking about how nutrition can support your recovery from musculoskeletal injuries.
The two biggest things I focus on are making sure youâre 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, Iâll remind you that while nutrition helps, itâs 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, âclick here to join the weightlistâ.
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In this episode, Iâm talking about muscle loss what actually happens when youâre not training because of injury, travel, or being sick.
A lot of people worry that theyâll lose all their progress in a matter of days, but itâs actually a slower process than you think. The key is to stay active in whatever way you can, even if itâs just small movements.
I also clear up some of the myths around protein and nutrition, because no, you donât 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, itâs about having a practical plan to look after your muscle health until youâre 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, âclick here to join the weightlistâ.
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In this episode, Iâm diving into the link between your diet, your training, and your menstrual cycle.
Thereâs a lot of blanket advice out thereââeat more carbs here,â âdonât lift heavy thereââbut the truth is, what works for one person might be useless for another.
Instead of following generic rules, Iâll walk you through how to actually figure out what your body needs.
Weâll talk about tracking how you feel, noticing patterns, and then making small, intentional tweaks to your food and training so they work with your cycleânot against it.
Time Stamps:00:00 Understanding the Menstrual Cycle and Nutrition
05:38 The Importance of Listening to Your Body
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, âclick here to join the weightlistâ.
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In this chat, Iâm talking about cortisol â youâve probably heard it called the stress hormone â and what it actually does in your body. Itâs not good or bad on its own. In fact, it plays an important role in helping you wake up, exercise, and respond to stress.
Thereâs a lot of misinformation out there about cortisol causing weight gain. The reality is, your nutrition, activity, sleep, and stress habits matter far more for your weight than your hormone levels. Cortisol might affect where you store fat, but itâs not the reason you gain it in the first place.
Thatâs why I encourage you to focus on eating well, managing stress, getting enough sleep, and looking after your overall health â instead of worrying about âfixingâ your cortisol. Those basics will make the biggest difference.
Time Stamps:
00:00 Understanding Cortisol: The Stress Hormone
02:43 Cortisol and Body Fat: Myths and Realities
05:21 Focus on What Matters: Nutrition and Lifestyle Over Hormones
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, âclick here to join the weightlistâ.
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In this episode, I sat down with Jenna to chat about something that doesnât get talked about enoughâwhat weight loss looks like when youâre dealing with ADHD or other mental health stuff.
We covered a lot: things like executive dysfunction, food aversions, meds that mess with your appetiteâall the stuff that can make the usual âjust meal prep and track your caloriesâ advice completely unhelpful.
Jenna shared some really practical tips for meal planning when your brain isnât exactly playing nice, and we talked about why setting realistic expectations is so importantâespecially if youâve been hard on yourself for not doing it âperfectly.â
If youâve ever felt like weight loss just isnât made for brains like yours⊠this oneâs for you. Because it is possible. Youâre not broken. You just need a different approachâand weâve got you.
Time Stamps:00:00 Introduction to Neurodivergence and Weight Loss
02:54 Challenges of Weight Loss in Neurodivergence
05:32 Mental Health and Weight Loss Barriers
08:30 Strategies for Weight Loss with Neurodivergence
11:27 Realistic Expectations in Weight Loss
14:01 Practical Tips for Managing Weight Loss
16:47 Conclusion and Encouragement
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, âclick here to join the weightlistâ.
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In this episode, Iâm diving into one of the most frustrating parts of fat loss: thinking youâre in a deficit⊠but your bodyâs like, âlol, nah.â
Weâll unpack why weight loss isnât linear, why maintenance isnât a magic number (itâs a range), and how your body quietly adapts to small calorie drops without touching your fat stores.
If youâve ever felt like youâre doing everything right but still not seeing results â thisâll help you understand why, and what to do next.
Youâre not broken. Youâre just playing by rules no one ever explained.
Time Stamps:
00:01 Why weight loss isnât linear
00:56 Your body has a maintainable range, not a number
02:26 You lowered calories, but didnât hit a real deficit
03:46 Your body adapts like a budget (and avoids fat loss)
04:51 When the Sprint Phase makes senseClick 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, âclick here to join the weightlistâ.
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In this episode, Iâm diving into aggressive dietingâyep, that thing you probably assume I hate. But hereâs the twist: I donât think itâs always bad. In fact, for the right person, it can actually be a smart move.
I break down some of the biggest myths around itâlike the idea that more aggressive always means more hunger (it doesnât), or that fast weight loss guarantees rebound weight gain (also not true).
I chat through what actually makes an aggressive phase work: a solid day on the plate, a decent relationship with food, and most importantly, an escape planâbecause the real problem isnât the diet itself, itâs what happens after.
And like always, timing and flexibility are key. If lifeâs a mess, itâs probably not the right time to tighten the reins. But if youâve got the foundation in place? Going a little harder for a short window can work really well.
Time Stamps:
00:00 Introduction to Aggressive Dieting
04:55 Understanding Weight Loss Dynamics
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, âclick here to join the weightlistâ.
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