The Refresh Program: Recent Episodes
The Refresh Program
Welcome to The Refresh Program - 28 days of Tony Ferguson shakes and Be Fit Food, all designed to help you lose weight and feel great!
Congratulations! You’ve done it! Hopefully you are feeling lighter, more energetic and sleeping better. Now it’s time to learn how to maintain your results. In this final episode, Kate discusses how to keep the principles you’ve learnt during The Refresh Program™ alive so can you transition from this being a diet to a lifestyle.
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Not all macronutrients are of equal value when dieting. Listen to Kate Save discuss the protein to carb ratio that you should be applying to your food choices in your Refresh Program™ episode today, helping you create a successful ratio applicable to food for weight loss.
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Are you someone that doesn’t tolerate gluten well or have been diagnosed with an intolerance? This episode of The Refresh Program™ delves into the impact gluten has on the body and how high gluten products are heavily addictive.
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Are you focusing too much on the number on the scale? In this very important episode of The Refresh Program™ we discuss all things fat and how ketosis helps you establish body fat loss whilst building lean body mass.
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We service our cars annually but why don’t we do the same to our major fat burning organ? Congratulations, you are 2 weeks into your 28 day program and you've made huge inroads into doing just that! In this Refresh Program™ episode, Kate Save gets into the importance of resetting your metabolism regularly for fat loss and what steps you take to do so.
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Today's Refresh Program™ episode is going to help you if you've "cheated" on your diet or if you feel you've completely fallen off track. Kate uncovers a common misconception associated with weight loss; calories in vs calories out, and discusses how weight loss is linked to metabolism, along with 3 tactics to optimise its function.
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How do we achieve the best balance of bacteria in the body? In this Refresh Program™ you will learn how the gut functions and the role it plays in digestion, and it is fascinating! Kate discusses the differences between pre & probiotics and the major role they play to our overall health.
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Do you wonder how to stay on track when you have social commitments and events to go to? In this Refresh Program™ episode Kate discusses the tactics to follow whilst eating out to ensure you don’t regress.
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We have all heard the saying that breakfast is the most important meal of the day. In this Refresh Program™ episode we unpack why it’s so important to fuel your body first thing with the right ingredients, to ensure you are setting yourself up for success.
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It's Day 21 of The Refresh Program™ and you have seen the results. It's time to prepare to ensure the kilos stay off post the program, incorporating this way of eating into every day life. In this episode we discuss healthy weight loss maintenance and the principles to apply to all meals moving forward.
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You have probably heard about diets where you restrict calories, eat during scheduled windows and use fasting for weight loss. In The Refresh Program™ podcast today we discuss the principles of intermittent fasting and how you can utilise these tools and principles to compensate and get you back on track when you may have had a bit of cheating time!
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It's so important in a weight loss program to both lose the weight, and maintain your results and habits for life. In this episode, Kate Save discusses how important it is to maintain a healthy lifestyle by utilising the tools learnt throughout the Refresh Program™ and applying them to everyday health and wellness choices.
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Setting achievable short- and long-term goals for your health is an effective way to achieve the changes you want and increase motivation to help you do so. This Refresh Program™ episode discusses the SMART goal setting acronym which will help change behaviours into healthy lifelong habits.
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There are so many fad diets that lack major nutrients. In this Refresh Program™ episode, Kate Save, accredited Dietitian, Exercise Physiologist, Diabetes Educator and co-founder/CEO of Be Fit Food, debunks the 5 well known fad diets and why they do not work or are hard to sustain.
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Vegan and vegetarian diets have become extremely popular as of late. But do we really need to ditch meat? In this Refresh Program™ episode we discuss how meat plays an important role in one’s diet when consumed in moderation, and how the nutrients found in meat help fuel our body.
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The Christmas season, holidays, birthdays and weddings are just a few unavoidable events in your social calendar that can disrupt your diet. This episode of The Refresh Program™ is going to help you understand the importance of resetting your metabolism throughout the year to ensure you get back on track after these seasons, helping you get back into routine, achieving your health goals, keeping the weight off and cleaning out your system.
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Which has the best weight loss link; a high intensity boot camp or a brisk stroll around the park? In this episode of The Refresh Program™, Kate Save discusses how we need to rethink the role we place on exercise for weight loss, and delves into the importance that exercise has on your mental health.
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Are you into week 2 week of the Refresh Program™ and experiencing a weight loss plateau? If so, you are not alone. In this week’s episode Kate gets into how and why your weight fluctuates and what contributes to weight variations. She also explains how your body burns stores of carbs and water at the start of your weight loss journey, which weigh more than burning body fat.
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Coffee lovers rejoice! In this Refresh Program™ episode Kate Save discusses the importance in determining how much coffee you can consume, based off your genes, including how coffee can be used as a successful tool in providing energy and acting as an appetite suppressant.
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Are you experiencing headaches, brain fog, fatigue or irritability? It's Day 3 of The Refresh Program™ and you could be transitioning into ketosis, meaning you are transitioning from burning carbs to burning body fat. This episode will discuss the common symptoms of the Keto flu and introduce ways to combat this transition.
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There are a few things you can be doing to help get you through to ketosis, and to help you start feeling fine again (in fact - better than fine!). Have a listen to this bonus Refresh Program™ podcast to learn more.
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There are so many factors that impact our bowel movements, which could go awry during a weight loss program. In this Refresh Program™ episode, Kate explains how fibre should be your bowel’s best friend and what can negatively and positively impact our bowel movements.
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Feeling bloated or constipated, yet feeling lighter? In this episode of The Refresh Program™, Kate discusses the impact that fibre has on our gut and the methods to combat ongoing bloating and constipation.
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There really aren’t that many benefits to eating sugar yet most people struggle to do without. In this Refresh Program™ episode, Kate Save talks about the importance of reversing your insulin resistance and returning your fat storage hormone to a normal level.
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Have you heard the word Keto before but not really understood what it means? In this Refresh Program™ episode, Kate Save discusses what the Ketogenic diet is; a low carb, high fat diet, and helps you understand how this diet increases your micronutrients and fibre intake to improve your health and gut.
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Today's Refresh Program™ episode explains how alcohol changes the way our body burns fat by focusing on breaking down alcohol instead of your fat stores. Tune in to understand the affects it has on your body once consumed and how much is too much.
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Are you eating because you are hungry or just simply bored? In this episode of The Refresh Program™ we discuss the importance of differentiating between hunger and boredom, and learn what to look out for to decipher true hunger and tools to stop boredom eating.
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You can’t exercise your way out of a bad diet. In this Refresh Program™ episode we discuss the importance of changing your diet rather than focusing on punishing yourself with exercise to lose weight. Understand how a balanced diet alone will provide you with weight loss and how exercise should be used for enjoyment.
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Welcome to The Refresh Program™ - 28 days of Tony Ferguson shakes and Be Fit Food, all designed to help you lose weight and feel great!
We are so glad to have you on board. To start you off on the best foot, let's chat all things you need to do to set yourself up for success.
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Did you know that your pee can tell you a lot about your health? Today's Refresh Program™ episode gets into the importance of hydration in weight loss and how to decode your pee's colour and smell, to ensure you are on track.
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Temptations can often sabotage your weight loss goals. Today we discuss how to successfully prepare for the Refresh Program™, using some very simple tools to help you resist temptation. It's best to listen to the entire episode... there may be some hidden sugars in items you didn't even know were unhealthy!
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