Bite Me Nutrition: Recent Episodes
Jonathan Steedman, APD
In this chat, I’m sharing my go-to strategies for tackling buffets on holiday without feeling guilty or going overboard.
It’s all about staying balanced and making intentional choices.
I talk about how to build a satisfying plate, why protein’s 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!
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.
Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act.
A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pull this off more easily. If you’ve 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 you’re chasing recomposition. You can’t 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. It’s a slower process than focusing on fat loss or muscle gain alone, but if you’re 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!
In this episode, I’m sharing my go-to strategies for making meal planning way less of a headache.
I’ll 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.
I’ll 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!
I get asked all the time about calorie counting apps. What’s the “best” one? Honestly, it’s not about which app is the most accurate. The best app is the one you’ll actually stick with.
I’ve 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 you’re cross-checking the data and not just blindly trusting it.
Then there are the newer AI-driven ones like Carbon and MacroFactor. They’re pretty cool because they’ll actually adjust your targets for you based on how you’re tracking, instead of you having to figure it all out yourself.
At the end of the day, my goal isn’t to push one app over another. It’s to help you find the one that fits you, your lifestyle, your preferences, your level of patience with tracking. Because the “right” app isn’t the fanciest or the most high-tech one. It’s the one you’ll 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!
I’ve been noticing electrolyte supplements popping up everywhere lately, so I wanted to chat about them. There’s a lot of hype, but also a fair bit of misunderstanding. Most people don’t actually need electrolyte powders or fancy drinks, if you’ve got a balanced diet and you’re drinking enough fluids, you’re usually covered.
Where things can go wrong is when people overdo it, especially with sodium. That can actually cause more harm than good.
Now, I’m not saying electrolytes are useless. There are definitely times when they make sense, like if you’re doing long, sweaty workouts, spending hours in the heat, or you’ve got higher needs for medical reasons. But for the general population? You’re 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
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In this episode, I’m talking about how nutrition can support your recovery from musculoskeletal injuries.
The two biggest things I focus on are making sure you’re 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, I’ll remind you that while nutrition helps, it’s 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
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In this episode, I’m talking about muscle loss what actually happens when you’re not training because of injury, travel, or being sick.
A lot of people worry that they’ll lose all their progress in a matter of days, but it’s actually a slower process than you think. The key is to stay active in whatever way you can, even if it’s just small movements.
I also clear up some of the myths around protein and nutrition, because no, you don’t 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, it’s about having a practical plan to look after your muscle health until you’re back in your normal routine.
Time Stamps:
00:00 Understanding Muscle Loss
05:29 Nutrition and Muscle Maintenance
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In this episode, I’m diving into the link between your diet, your training, and your menstrual cycle.
There’s a lot of blanket advice out there—“eat more carbs here,” “don’t lift heavy there”—but the truth is, what works for one person might be useless for another.
Instead of following generic rules, I’ll walk you through how to actually figure out what your body needs.
We’ll talk about tracking how you feel, noticing patterns, and then making small, intentional tweaks to your food and training so they work with your cycle—not against it.
Time Stamps:
00:00 Understanding the Menstrual Cycle and Nutrition
05:38 The Importance of Listening to Your Body
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In this chat, I’m talking about cortisol — you’ve probably heard it called the stress hormone — and what it actually does in your body. It’s not good or bad on its own. In fact, it plays an important role in helping you wake up, exercise, and respond to stress.
There’s 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 it’s not the reason you gain it in the first place.
That’s why I encourage you to focus on eating well, managing stress, getting enough sleep, and looking after your overall health — instead of worrying about “fixing” 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
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In this episode, I sat down with Jenna to chat about something that doesn’t get talked about enough—what weight loss looks like when you’re dealing with ADHD or other mental health stuff.
We covered a lot: things like executive dysfunction, food aversions, meds that mess with your appetite—all the stuff that can make the usual “just meal prep and track your calories” advice completely unhelpful.
Jenna shared some really practical tips for meal planning when your brain isn’t exactly playing nice, and we talked about why setting realistic expectations is so important—especially if you’ve been hard on yourself for not doing it “perfectly.”
If you’ve ever felt like weight loss just isn’t made for brains like yours… this one’s for you. Because it is possible. You’re not broken. You just need a different approach—and we’ve 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
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In this episode, I’m diving into one of the most frustrating parts of fat loss: thinking you’re in a deficit… but your body’s like, “lol, nah.”
We’ll unpack why weight loss isn’t linear, why maintenance isn’t a magic number (it’s a range), and how your body quietly adapts to small calorie drops without touching your fat stores.
If you’ve ever felt like you’re doing everything right but still not seeing results — this’ll help you understand why, and what to do next.
You’re not broken. You’re just playing by rules no one ever explained.
Time Stamps:
00:01 Why weight loss isn’t linear
00:56 Your body has a maintainable range, not a number
02:26 You lowered calories, but didn’t hit a real deficit
03:46 Your body adapts like a budget (and avoids fat loss)
04:51 When the Sprint Phase makes sense
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In this episode, I’m diving into aggressive dieting—yep, that thing you probably assume I hate. But here’s the twist: I don’t think it’s always bad. In fact, for the right person, it can actually be a smart move.
I break down some of the biggest myths around it—like the idea that more aggressive always means more hunger (it doesn’t), 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 plan—because the real problem isn’t the diet itself, it’s what happens after.
And like always, timing and flexibility are key. If life’s a mess, it’s probably not the right time to tighten the reins. But if you’ve 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
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In this episode, I’m diving into a question I get all the time: “Is now a good time to try and lose weight?” And honestly, it’s such an important one to ask.
Just wanting to lose weight doesn’t automatically mean now’s the right time to do it. Life might be busy, chaotic, or just not set up in a way that makes fat loss realistic—or sustainable.
So I chat through some of the challenges that come with trying to lose weight, what kind of planning it actually takes, and why maintaining your current weight (on purpose!) can sometimes be the smarter play.
If you’re in a season of life where everything feels a bit hectic, you’re not failing by choosing to maintain. That’s a win—and it often sets you up for better results down the track when things settle down a bit.
Time Stamps:
00:00 Is Now the Right Time to Lose Weight?
05:31 The Importance of Timing in Weight Loss Goals
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In this episode, I dive into the topic of calorie tracking—something that gets a lot of love and a lot of hate in the nutrition space.
I’m not here to say everyone needs to do it forever (spoiler: you definitely don’t), but I do think it can be a really useful tool at certain points in your nutrition journey.
I talk through when it actually makes sense to track calories, when it might not, and how to approach it in a way that’s helpful—not obsessive.
I also cover some of the most common mistakes I see people make, like underestimating portion sizes or getting too caught up in the numbers, and I share a few tools that can make tracking easier and less time-consuming.
Time Stamps:
00:00 Introduction to Calorie Tracking
05:28 Tracking Everything: The Key to Success
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In this episode, I ran through some of my go-to travel tips—mostly around how to enjoy food while you’re away without blowing up all your progress.
Because yes, you can absolutely eat incredible food on holidays and still feel good when you get home. It’s just about staying aware, making a few smart-ish choices, and moving your body when it makes sense.
I also dug into the mindset side of things—how to avoid that all-or-nothing spiral and actually enjoy your trip without feeling like you need to undo it all when you're back.
Time Stamps:
00:00 Introduction to Travel Tips
01:31 Mindful Eating While Traveling
03:14 Nutrition Strategies for Travelers
05:49 Maintaining Activity Levels on Holiday
07:11 Managing Weight After Travel
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In this episode, I dive into what actually happens to your gut when you take antibiotics—and how to help it recover without overcomplicating things.
Antibiotics are incredibly useful when needed, but they don’t just target the harmful bacteria. They also knock out a lot of the good stuff that keeps your gut healthy. So, if you’ve recently finished a course (or have one coming up), this episode is all about how to support your gut in a realistic, food-first way.
I break down what happens to your gut bacteria, what kinds of foods can help you rebuild that microbial diversity, and where fermented foods like yoghurt and kefir actually fit in. I also talk through how to gently reintroduce foods that might feel a bit off straight after antibiotics, without stressing your system—or yourself.
It’s a practical, no-nonsense guide to getting your gut back on track.
Time Stamps:
00:00 Understanding Antibiotics and Gut Health
02:23 Dietary Strategies for Gut Recovery
05:19 Incorporating Probiotics and Fermented Foods
07:28 Long-term Gut Health Maintenance
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In this episode, I catch up with Jenna to chat through the CrossFit nutrition course—and let’s just say, we’ve got thoughts.
We talk about how the course leans hard into body composition and aesthetics, and how that doesn’t always reflect what everyday athletes actually need. Jenna shares her experience from the Torian Pro, and we dig into why nutrition for performance is so different from just eating to look a certain way.
We also bust a few common myths—like carbs being the enemy, or insulin being something to fear—and talk about the pressure to stay lean in the CrossFit space, even when it’s not always healthy or realistic.
If you’ve ever felt confused by the mixed messages around food, macros, or what you “should” look like as someone who trains, this one’s for you.
Time Stamps:
00:00 Introduction to CrossFit Nutrition Course
02:57 Insights from Torian Pro and Athlete Nutrition
05:59 The Good, the Bad, and the Ugly of CrossFit Nutrition
09:02 The Sickness to Fitness Continuum
11:49 Genetics vs. Nutrition: The Bigger Picture
14:57 Authors and Credibility of the Nutrition Course
18:10 Understanding Insulin and Its Role
21:03 The Misconception of Carbohydrates
23:58 Body Composition and Health Markers
27:00 The Pressure of Body Fat Percentages
30:09 The Dangers of Low Energy Availability
32:53 Conclusion: Rethinking CrossFit Nutrition
35:07 Cherry Picking in Research
36:01 The Importance of Body Composition
36:31 Eating for Wellness
38:46 Understanding Macronutrients
40:13 The Role of Vegetables and Fats
42:40 Debunking Myths about Oils
44:40 Navigating Carbohydrates and Sugar
46:47 The Challenge of Meal Planning
50:58 The Quantity of Food and Performance
55:01 Setting Realistic Dietary Goals
01:01:16 The Role of Supplements and Mental Health
Click me for show notes!
In this chat, I’m talking about eating windows — and no, not literally eating windows (although I do make that dad joke). I mean the timeframe between when you start eating and when you stop each day. Turns out, that simple window can have a pretty big impact on your appetite, energy, and even fat loss.
I walk through how shifting your meal times — like starting breakfast later or wrapping up dinner earlier — can help you eat less without feeling restricted. I also unpack the whole intermittent fasting thing: what it is, how it works, and why it’s not some miracle fix, but can definitely be helpful if it suits your life.
The big takeaway? There’s no one-size-fits-all approach. It’s about playing around with timing and finding what feels doable and actually helps. Hope it gives you a few ideas to test out!
Time Stamps:
00:00 Understanding Eating Windows
02:50 The Impact of Eating Windows on Weight Loss
06:10 Intermittent Fasting Explained
08:57 Practical Tips for Adjusting Eating Windows
Click me for show notes!
In this episode, I’m talking all about dinner boxes—like HelloFresh, Dinnerly, those kinds of things.
If you’ve ever wondered whether they’re actually good for you or how to make them work better for your goals, this one’s for you.
I cover the basics—what I like, what I don’t love so much—and a few simple tweaks you can make to level them up.
Stuff like checking the nutrition info (don’t worry, it’s quick), going easy on the oil, and swapping out high-calorie sauces if you want to keep things a bit lighter.
Nothing extreme, no calorie counting spreadsheets—just some easy, practical tips to help you feel good about what you’re eating without overthinking it.
Time Stamps:
00:00 Introduction and Overview of Dinner Boxes
01:24 Understanding Nutrition Information
02:53 Enhancing Meals with Vegetables
04:40 Managing Oil and Caloric Intake
05:37 Swapping Condiments for Healthier Options
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In this chat, I talk about smart devices—things like fitness trackers, Fitbits, Garmins, and my personal fave, the Apple Watch—and how they measure calorie burn and energy expenditure.
Spoiler: they’re not super accurate when it comes to calorie tracking.
I break down why that is, and more importantly, how you can still use the data in a helpful way without getting too caught up in the exact numbers.
It’s all about understanding the limits of the tech while still making the most of what it can do for your health and fitness goals.
Time Stamps:
00:00 Introduction to Smart Devices and Fitness Trackers
02:23 The Inaccuracy of Calorie Tracking
05:11 Using Smart Devices Effectively
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I get asked about this all the time—does creatine cause hair loss? So I thought I’d clear the air.
There’s one study people always point to where they saw an increase in DHT levels (a hormone linked to hair loss) in guys taking creatine. But here’s the thing—just because something is statistically significant doesn’t mean it actually makes a difference in the real world. That’s a super important distinction.
Also, a lot of the fear around this comes from seeing bodybuilders who take creatine and also happen to lose their hair. But they’re often using a lot of other stuff too, which muddies the waters completely.
Bottom line? There’s no solid evidence that creatine causes hair loss. I wouldn’t avoid it just because of that one shaky link.
Time Stamps:
00:00 Introduction to Creatine and Hair Loss
02:50 Understanding DHT and Its Implications
05:46 Statistical vs Clinical Significance in Research
08:12 Debunking Myths: Creatine and Bodybuilders' Hair Loss
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In this episode, I’m diving into the world of pre-workout supplements—because let’s be honest, it’s a jungle out there. I break down what’s actually in them (caffeine, creatine, beta-alanine), what those ingredients really do, and how much you actually need.
I also chat through who might benefit from a pre-workout, and who probably doesn’t need to spend the money.
Spoiler alert: it’s not essential for everyone.
And like always, I remind you that no supplement can outdo solid nutrition. Pre-workouts can be helpful, sure—but they’re not magic.
So if you’re gonna use them, use them smart.
Time Stamps:
00:00 Introduction to Pre-Workout Supplements
01:21 Understanding Ingredients and Their Importance
08:30 Choosing the Right Pre-Workout for You
12:48 Final Thoughts on Pre-Workout Supplements
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In this episode, I chat about the difference between getting enough protein and getting the right amount for you.
I break down why those standard government guidelines around protein might keep you out of deficiency, sure—but they’re not necessarily helping you feel your best, especially if your goals include things like holding onto muscle, managing your appetite, or just having more energy day-to-day.
I also touch on how your ideal protein intake depends on your body and your goals—it’s definitely not a one-size-fits-all thing.
And while I’m all for people getting enough protein, I also think we need to chill out a bit with the obsession over it.
Not every snack needs to be packed with protein powder.
So in short: more protein might help, but it’s all about balance.
Time Stamps:
00:00 Understanding Protein Intake: Adequate vs. Optimal
02:53 The Importance of Protein for Health and Performance
06:13 Navigating Protein Recommendations and Misconceptions
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In this conversation, I dive into the whole fake meat thing—what’s actually in them, how they stack up nutritionally, and why some of the hype (both good and bad) doesn’t always hold up.
A lot of people assume fake meats are automatically healthier than the real deal, but it’s not that simple.
I talk through the differences between products, what to look out for on the label, and some of the sneaky stuff no one really talks about.
Time Stamps
00:00 Introduction to Fake Meats
02:57 Nutritional Value of Fake Meats
05:48 Health Implications of Processed Foods
08:16 Conclusion and Final Thoughts
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In this chat, I talk about how food waste can actually mess with your weight loss goals.
You know those times you finish your kids’ meals or eat the scraps left on the table? Yeah, that stuff adds up and can totally slow down your progress.
I get it—it feels wasteful to throw food out. But here’s the thing: eating extra calories your body doesn’t need is just as wasteful, if not more.
Time Stamps
00:00 Understanding Food Wastage and Weight Loss
06:12 Reframing Food Wastage Mindset
09:00 Practical Tips to Reduce Food Wastage
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In this episode, I talk about a different way to approach weight loss—by breaking it up into manageable phases.
I explain why having clear targets and deadlines can actually boost motivation and help you stay on track.
And instead of pushing non-stop, I’m a big fan of taking breaks and practicing maintenance along the way.
Time Stamps:
00:00 Rethinking Weight Loss Goals
02:53 The Importance of Defined Targets
06:08 Breaking Up the Weight Loss Journey
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In this chat, I’m diving into the messy, often confusing world of hunger—especially when you’re trying to lose weight.
I talk about how hunger is totally normal during a diet and why it’s so important to actually understand it, not just try to ignore or fight it.
I share some down-to-earth strategies to manage hunger, from tweaking meal timing and what’s on your plate, to looking at how things like poor sleep or your menstrual cycle can mess with your hunger levels.
Time Stamps
00:00 Understanding Hunger in Weight Loss
02:54 Strategies to Manage Hunger
05:46 The Importance of Meal Timing and Composition
09:00 Navigating Hunger During Sleep Deprivation and Menstrual Cycles
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In this chat, I break down some of the weight loss challenges that come with the menstrual cycle—stuff that often gets overlooked.
I talk about how hormones can affect everything from hunger to energy levels and why it’s so important to understand your own patterns.
I also share practical tips on how to adjust your nutrition, exercise, and mindset to keep making progress, even when your body feels like it’s working against you.
Time Stamps
00:00 Understanding the Weight Loss Journey
04:21 Navigating the Menstrual Cycle
10:03 Managing Symptoms and Strategies
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So in this chat, I’m talking about parasite cleanses and some of the big misconceptions around them.
They sound tempting because they claim to fix all these vague symptoms, but the reality is that actual parasite infections are pretty rare in developed countries.
I wouldn’t recommend self-diagnosing—if you’re worried, it’s always best to see a doctor and get proper testing.
We also get into the importance of overall diet quality and why anecdotal stories about cleanses can be super misleading.
Time Stamps
00:00 Introduction to Parasite Cleansers
02:55 Understanding Symptoms and Misconceptions
05:46 The Reality of Parasite Infestation and Testing
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In this chat, I talk about preservatives in food and why it’s not worth stressing over every little ingredient.
Instead of getting caught up in avoiding certain foods, I focus on the bigger picture—eating mostly whole, minimally processed foods without overcomplicating things.
I also share my thoughts on those food-rating apps that make quick judgments based on preservatives (spoiler: they’re not super helpful).
The main takeaway? It’s better to focus on overall eating habits and setting positive goals rather than just cutting things out.
Time Stamps
00:00 Understanding Preservatives: A Broad Overview
02:49 The Importance of Whole Foods in Your Diet
06:14 Critique of Apps and Tools for Food Choices
09:06 Shifting Perspectives on Food and Nutrition
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In this episode, I set the record straight on oats and tackle some of the biggest misconceptions out there.
People often question whether oats spike blood sugar, lack protein, or contain too much phytic acid—but I break down the science to show why oats are actually a great addition to a healthy diet.
From improving cholesterol to helping with blood sugar control, they’ve got some solid benefits.
Time Stamps
00:00 Defending Oats: A Nutritional Perspective
02:51 Debunking Myths: Blood Sugar and Protein Content
05:47 Phytic Acid and Mineral Absorption
09:04 The Science Behind Oats: Health Benefits and Studies
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In this episode, Jenna and I break down the connection between healthy eating and weight loss. We chat about what a healthy diet really means, why a calorie deficit is key for shedding pounds, and the tricky balance between eating well and managing calories.
Jenna points out that just because something is “healthy” doesn’t mean it’ll help you lose weight if you’re not keeping an eye on portions. We also touch on the calorie density of the Mediterranean diet and the trade-offs between fueling your body and hitting weight loss goals.
Time Stamps
00:00 Introduction to Healthy Eating and Weight Loss
03:07 Defining Healthy Eating
06:05 The Role of Caloric Deficit in Weight Loss
09:02 Balancing Diet Quality and Caloric Intake
12:05 Mediterranean Diet and Weight Loss Challenges
14:51 Compromises Between Performance and Weight Loss Goals
17:59 Finding the Sweet Spot in Nutrition Goals
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Ever wondered if you're actually "addicted" to sugar? In this episode, I unpack the sugar addiction myth and get real about why those cravings hit so hard. We'll chat about the science (or lack of it), how to rethink your relationship with food, and some no-nonsense tips to help you enjoy sugar without the guilt.
Time stamps
00:00 Understanding Sugar Addiction
02:53 The Reality of Sugar Cravings
06:09 Practical Strategies for Moderation
08:56 Empowerment Through Permission
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In this episode, I explore the connection between exercise and weight loss. We talk about common misconceptions, the role of nutrition, and why exercise might not be the game-changer people expect when it comes to losing weight. It’s all about shifting perspectives and finding a healthier approach.
Timestamps
00:00 The Importance of Exercise for Health
02:17 Linking Exercise and Weight Loss: A Misconception
03:42 Overestimating Calories Burned During Exercise
07:29 Separating Exercise from Weight Loss Goals
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Ever wondered if reverse dieting is the secret to keeping weight off after a diet? In this episode, I break it all down. We’ll chat about what reverse dieting actually is, why it’s not always necessary, and a simpler, more effective approach to reintroducing food after dieting. If you’re confused about metabolic adaptation or maintenance calories, this one’s for you. Let’s dive in!
Time stamps
00:00 Understanding Reverse Dieting
02:54 Metabolic Adaptation Explained
05:46 The Case Against Reverse Dieting
09:06 Psychological Considerations in Dieting
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In this episode, I discuss the idea of focusing less on perfecting the "good" days and more on making small improvements when things aren’t going as planned. I also touch on an often-overlooked area that can have a surprising impact on your health and goals. Tune in for practical tips you can start using right away!
Time stamps
00:00 Making Bad Days Better
04:48 The Power of Weekend Nutrition
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In this episode I dive into New Year’s resolutions and how to make them actually work. It’s all about setting realistic, specific goals and using something called implementation intentions to boost your chances of success. I talk about striking the right balance—your goals should challenge you, but they’ve got to be doable.
Timestamps
00:00 New Year, New Goals: Embracing Resolutions
02:58 The Science of Goal Setting: Finding the Sweet Spot
05:50 Implementation Intentions: The Key to Success
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In this episode I dive into the fascinating world of fermented foods and their benefits—especially for gut health. I chat about different types, like veggies, dairy, and drinks, and why probiotics and prebiotics are key players in keeping your gut happy. There’s also some great insight on picking the right fermented foods and why refrigeration matters.
Timestamps
00:00 Introduction to Fermented Foods
02:55 Understanding Probiotics and Prebiotics
04:45 Ranking Fermented Foods for Gut Health
07:07 Key Considerations for Buying Fermented Foods
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In this episode, I tackle the butter vs. margarine debate and why the answer isn’t as simple as it used to be. We’ll explore what’s changed, what really matters for your health, and why your choice might depend on more than just taste. Curious? Tune in to find out!
Time stamps
00:00 Butter vs. Margarine: The Age-Old Debate
02:50 Understanding Saturated Fats and Health Risks
06:08 The Evolution of Margarine and Trans Fats
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In this episode of the Bite Me Nutrition podcast, I dig into the low-fat vs. full-fat dairy debate and unpack some of the myths and misconceptions around it. From the nuances of dairy as a food group to how it fits into your health goals, this chat will help you make more informed choices.
Timestamps
00:00 Introduction to Dairy Debate
06:12 Saturated Fat and Health Risks
11:00 Debunking Myths about Low Fat Dairy
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In this episode, I catch up with Jenna Stein, one of the dietitians at Bite Me Nutrition, to talk about the challenges of staying on track with nutrition during the festive season. We cover common struggles like disrupted routines and emotional stress and how they can affect your goals. The episode wraps up with practical tips to help you enjoy the holidays while keeping things balanced.
Time stamps
00:00 Introduction to Holiday Nutrition Challenges
02:55 Understanding Triggers During the Festive Season
06:03 Strategies for Maintaining Routine
09:01 Incorporating Holiday Foods Mindfully
12:11 Mindfulness and Intentional Eating
14:58 Embracing Flexibility and Enjoyment
18:06 Conclusion and Key Takeaways
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In today’s episode, I chat about the big question: is protein powder safe while breastfeeding? It’s not a simple yes or no, but there are some key things to consider that might surprise you. I talk about what to look for on labels, potential risks you might not have thought about, and why some protein powders could be a better choice than others. If you’ve been wondering whether you need it or how to make the best decision for you and your baby, this one’s for you. Tune in to get the full scoop
Timestamps
00:00 Introduction to Breastfeeding and Protein Powder
02:22 Understanding Protein Powder Safety
05:07 Best Practices for Using Protein Powder
06:34 Conclusion and Final Thoughts
Click me for show notes!
In this episode of the Bite Me Nutrition podcast, I dive into why hydration matters, busting common myths and sharing practical tips to keep your fluid levels in check. I break down how hydration needs can differ from person to person and suggest easy ways to stay on top of it.
Click me for show notes!
Timestamps
00:00 Introduction to Hydration
05:48 Practical Tips for Staying Hydrated
In this episode I chat about the concept of diet breaks—what they actually are, why they’re important when you’re trying to lose fat, and how to make them work for you. I explain the mental and physical benefits of taking a break from dieting and share some signs that might mean you’re due for one.
Timestamps
00:00 Introduction to Diet Breaks
06:07 Identifying Red Flags for Diet Breaks
Click me for show notes!
In this episode, I’m diving into all things protein water—breaking down the common questions and busting a few misconceptions along the way. I’ll walk you through different types, like collagen-based options and essential amino acid blends, and share some tips on which ones are nutritionally solid. We’ll cover what to look for on the label so you can pick the protein water that actually meets your needs.
Click me for show notes!
Timestamps
00:00 Introduction to Protein Water
02:53 Types of Protein Water
06:12 Recommendations for Protein Water
In this episode, I dive into the importance of protein in our diets, especially when it comes to foods with added protein. I break down the difference between getting enough protein and aiming for the optimal amount, plus the health halo effect that often comes with protein-packed products. I also go over how to figure out if these protein-added foods are actually a good fit for your needs.
Time Stamps
00:00 Introduction to Protein Added Foods
02:20 Understanding Protein's Importance
04:12 Evaluating Protein Added Foods
09:01 Making Informed Choices About Protein
Click me for show notes!
In this chat, I talk about some effective ways to lose body fat without having to track calories.
While calorie tracking can be helpful, it’s not for everyone, and it’s definitely not something you should rely on forever.
Instead, I share some easy tips for creating a calorie deficit, like eating more mindfully, adding more protein and veggies, keeping an eye on snacking, and thinking about what you’re eating over the week.
Time Stamps
00:00 The Case for Calorie Tracking
02:51 Strategies for Fat Loss Without Tracking
06:10 Mindful Eating and Its Importance
09:53 Reflecting on Weekly Intake for Success
Click me for show notes!
In this chat, I talk about the 'Chocolate Rules,' a set of tips I put together to help people manage their relationship with chocolate and other foods they tend to overeat.
I focus on key things like not eating chocolate when you're hungry, being more mindful while eating, and keeping portions in check.
The goal is to enjoy chocolate without feeling guilty and to start thinking about food in a healthier way.
Time Stamps
00:00 Introduction to the Chocolate Rules
02:00 Understanding Hunger and Chocolate Consumption
04:50 Mindful Eating and Portion Control
09:09 Practical Tips for Enjoying Chocolate
Click me for show notes!
Ah cheat meals. They’ve been around for a long, long while.
So long that I feel they’ve just become an accepted part of nutrition culture.
But I don’t think that’s a good idea. Have a listen and I’ll tell you why!
Click me for show notes!
Time Stamps
00:00 The Problem with Cheat Meals
02:19 Reframing Language Around Food
06:38 Embracing Relaxed Meals
If you’ve been worried about ultra processed foods, and whether they’re going to kill you, please listen to this.
As always, it’s not as simple as “yes” or “no” but I promise by the end of this episode you’ll know what is important, and what is not.
Click me for show notes!
Time Stamps
00:00 Introduction to Ultra-Processed Foods
02:49 Understanding the Nova Classification System
05:45 The Nutritional Debate: Processing vs. Nutrient Content
08:58 The Impact of Texture on Food Consumption
Weight loss plateaus are annoying.
One minute you’re kicking along, getting great progress and then suddenly BAM. Everything grinds to a halt.
Fortunately, there are some things you can do. Have a listen to bust through that plateau!
Click me for show notes!
Time Stamps
00:00 Understanding Weight Loss Plateaus and Metabolic Adaptation
03:49 The Role of Metabolic Adaptation in Plateaus
06:10 Strategies to Overcome Plateaus: Eating Less
09:02 Strategies to Overcome Plateaus: Increasing Energy Expenditure
11:26 Taking a Break at Maintenance Calories
12:50 Recalculating Maintenance Calories
I have always found the placebo effect fascinating.
I think a lot of people completely underestimate just how powerful this effect can be, and what that means for the way you need to approach everything you see or hear about nutrition.
Have a listen so you too can be armed with the knowledge you need to separate fact from fiction!
Click me for show notes!
Time Stamps
00:00 Introduction to the Placebo Effect
01:23 Explaining the Placebo Effect
05:18 The Power of Expectancy
06:46 Examples of the Placebo Effect
09:12 Importance of Critical Appraisal
10:09 Conclusion and Takeaways
This may be the shortest episode I’ve ever recorded, but it also contains a really practical strategy you can use to improve your diet and relationship with food.
Many people I work with use this strategy to fundamentally shift the way they relate to things like chocolate, chips, alcohol etc.
It’s not about getting rid of it, it’s about finding a better, healthier (both physically and mentally) way to fit it into your life.
If you’ve been trying to lose weight click here to learn more about how we can get it done, forever
If you want to lose body fat, you need to be in a calorie deficit, no ifs, ands or buts.
BUT. How big should that deficit be? Is a smaller deficit better than a bigger deficit? Is a bigger deficit the best? Does the answer depend on the person?
Yes, it does. But have a listen to this episode and you’ll be able to figure it all out for yourself.
Time Stamps
00:00 Introduction and Favor Request
00:56 Assumptions and Important Considerations
03:01 Size and Activity Levels
04:00 Impact of Size on Deficit Size
05:25 Historical Approaches to Deficits
07:17 Summary and Conclusion
Click me for show notes!
Kat’s back, and she’s here to tell us all about IBS, the different types of IBS, how you might receive a diagnosis and what your next steps can be to help manage those symptoms.
You’re going to want to grab a pen for this one!
Warning: there is poo chat.
Click me for show notes!
Time Stamps
00:00 Introduction to IBS
03:05 Diagnosing IBS
09:39 Exploring the Subtypes of IBS
17:04 Treatment for IBS
19:37 Managing IBS
21:50 The Role of FODMAPs in IBS
24:07 Medications and Supplements for IBS
26:29 Exercise, Hydration, and Bowel Routine for Bowel Health
Weight loss medications such as Ozempic are a huge topic of conversation right now, and understandably so.
This new generation of weight loss medications is having a huge impact, which is of course sparking many conversations around the safety and ethics of their use.
This episode is not going to tell you whether or not YOU should take them (that’s for you and your doctor to decide) but it will clear up any misconceptions you may have floating around.
Click me for show notes!
Time Stamps
00:00 Introduction and Removal of Intro Music
02:24 Approval of Wegovy for Weight Loss
06:13 Additional Mechanism of Zepatides: GIP Agonists
08:13 Ethical Considerations and Support for Lifestyle Interventions
11:04 Potential Side Effects of Weight Loss Medications
14:18 Conclusion and Call to Action
Jenna is back on the podcast, this time to give you the most practical strategies and ideas to support your nutrition if you’re navigating ADHD.
Structure, impulsivity, dopamine, simple ways to prep and plan and how to handle “the ick” are all in there!
If you’ve ever struggled with this, this episode is going to give you plenty of ideas to get some structure going.
Click me for show notes!
Time Stamps
00:00 Introduction and Overview
03:05 ADHD and its Impact on Nutrition and Health
06:47 Managing Impulsivity and Food Cravings
14:00 Restructuring the Food Environment for Success
19:16 Simplifying Meal Planning and Preparation
21:47 Finding Dopamine Hits Outside of Food
24:21 Meal Prepping and Nutrition
27:16 Importance of Eating Regularly
31:04 Dealing with Food Fixations and Aversions
36:21 Embracing Imperfection and Finding Strategies
It’s been a while since I’ve done a short, sharp practical episode, so we’re back with one of my favourite strategies today.
I’ve used the concept of “levers” to help people reframe how they’re approaching their fat loss goals and at the risk of sounding like a Pokemon game “It’s super effective”.
Have a listen to see how this strategy could work for you.
Click me for show notes!
Set point theory suggests that individuals have a genetically predetermined weight range that their body is driven towards.
Good thing this isn’t the complete story.
Have a listen to this episode so you can understand the flaws in the Set Point Theory model and discover what is a better way of thinking about body weight!
Time Stamps
00:00 Introduction and Trigger Warning
01:53 Introducing the Dual Intervention Model
05:41 Critiques of the Set Point Theory
07:36 The Dual Intervention Model: A Comprehensive Framework
11:54 Focusing on Factors Within Our Control
13:22 Conclusion and Call to Action
Click me for show notes!
Kat’s back!
After her first episode covering nutrition for menopause at a higher level, we’ve dived in deeper to some more specific topics like fat loss, lean body mass, metabolic changes, supplements and HRT!
If you enjoyed the first episode but left with some questions, this answer has you covered.
Time Stamps
00:00 Introduction and Recap of Previous Episode
02:49 Body Fat Accumulation and Patterns in Menopause
07:37 Practical Changes for Managing Body Composition
14:11 Diets and Supplements for Menopause
20:29 Understanding Hormone Replacement Therapy (HRT)
22:32 Key Takeaways for Managing Menopause
Click me for show notes!
The Dirty Dozen is a list of the most “heavily pesticided produce” developed by the Environmental Working Group.
Sounds pretty legit right?
Wrong. Listen in, and find out why this list is best avoided (but you can totally watch the WW2 movie of the same name)
Click here for show notes!
Time Stamps
00:00 Introduction to the 'Dirty Dozen' List
01:29 The Issue with the 'Dirty Dozen' List
06:17 Understanding Acceptable Daily Intake Levels
07:46 Don't Rely on the 'Dirty Dozen' List for Purchasing Decisions
*The carnivore diet has blown up over the past few years, so it’s time we separate the fact from the hype.
Is it really dangerous? Or is it a new, exciting way to improve your diet and reduce your risk of disease?
Give me 15 minutes and I’ll tell you (and your insecure friend) what you need to know!Click me for show notes!*
You might've heard in some contexts, nitrates can be really good for you.
And then in other contexts, you’ve heard that nitrates are bad for you.
The reality is both of those things are true. Listen to this episode if you want to know the difference!
Time Stamps
00:00 Introduction to Dietary Nitrates
02:26 The Benefits of Nitric Oxide
03:49 Nitrates and Exercise Performance
06:43 The Formation of Nitrosamines and Cancer Risk
07:00 The Impact of Mouthwash on Nitric Oxide Levels
08:20 Conclusion and Call to Action
Click me for show notes!
Food and inflammation is a hot (get it) topic at the moment.
Like all hot topics, it’s encouraged a lot of silly people to say a lot of silly things.
But not me! I’m almost never silly. Listen to this podcast to get the information and nuance you deserve, so you can actually make some positive changes to your health without the fearmongering.
Time Stamps
00:00 Introduction to Diet and Inflammation
03:45 Factors in the Diet that Promote Inflammation
06:42 The Dietary Inflammation Index
09:04 The Role of Excess Calories in Inflammation
14:00 Examples of Anti-Inflammatory Dietary Patterns
Click me for show notes!
It’s a myth that needs its own podcast.
We are busting one final gym myth - is fasted training better for fat loss? You might be surprised!
Time Stamps
00:00 Introduction and Overview
04:29 The Role of Glycogen in Fasting
08:10 Fat Oxidation vs. Fat Loss
13:28 The Impact of Fasted Training on Body Composition
27:15 Determining the Need for Pre-Workout Meals Based on Exercise Intensity
31:36 Conclusion and Next Steps
Click me for show notes!
If you’ve ever had a weight loss goal, I suspect you’ve tried to eat a bit less, for a long block of time. Either an arbitrary block of time like 8 or 12 weeks, or just until you “hit your goal”.
Whilst there’s nothing overly wrong with this, it’s certainly not the only way. In fact, how you structure your calorie deficit across the days, weeks and months of your fat loss phase can significantly impact your likelihood of success.
Have a listen to discover some other ways you can try, which might be just what you’ve been missing!
Time Stamps
00:00 Exploring Flexible Approaches to Calorie Deficits
02:23 The Benefits of Diet Breaks and Maintenance Weeks
05:40 Finding the Right Structure for Fat Loss
Click me for show notes!
Constipation is not a fun time, and although there are lots of broad and important strategies that can help manage it, sometimes you just need that final thing to push it over the edge.
Enter kiwifruit.
It’s got a few tricks up its sleeve that just might help you get relief!
Click me for show notes!
There is a lot of chatter on social media about nutrition and its impact on mood disorders such as anxiety and depression.
Some of the chatter is great. Some of the chatter is rubbish.
Luckily, we’ve got Jenna here today to tell us exactly what impact diet and nutrition can have on these disorders, and also what happens when these claims go too far..
Time Stamps
00:00 Introduction and Why Mental Health is Important
08:29 The Mediterranean Diet and Gut-Brain Axis
13:08 The SMILES Trial and the Role of Diet in Depression
28:00 The Importance of a Personalized Approach and Seeking Professional Help
Click me for show notes!
I get lots of protein questions, which is good because it’s important.
But if you listen to this episode, you probably won’t have any more questions. You’ll know how much you need, how to space it out, and where to find it.
Huzzah!
Click me for show notes!
Time Stamps
00:00 Introduction to Protein and its Importance
05:14 Determining Protein Targets Based on Body Composition
15:10 Debunking Myths: Protein Absorption and Kidney Health
I’m so sick of talking about these I made AI write this:
In this episode, Jono discusses seed oils and addresses the claims made about their health effects. He explains what seed oils are, where they come from, and the major claims against them. Jono debunks the idea that seed oils are unhealthy due to their production process, highlighting that the evidence does not support this claim. He also examines the link between seed oil consumption and inflammation, concluding that the evidence does not show a significant impact on inflammation in humans. Additionally, Jono addresses the claim that seed oils are responsible for obesity, emphasizing that it is the overall energy intake and food environment that contribute to obesity, not just seed oils.
Hey, that’s actually not too bad! Please enjoy and Click Me for show notes!
Navigating hormonal changes during perimenopause and menopause is a natural part of a woman's life, however it is unfortunately a topic that either seems to be 1. Ignored or 2. Riddled with misinformation
So I sat down with Kat to cut through all that BS and figure out what’s actually important, and what’s not
Click me for show notes!
Time Stamps
00:00 Introduction and Background
03:00 Understanding Perimenopause
05:05 Nutrition for Bone Health
07:33 Nutrition for Heart Health
09:12 No One-Size-Fits-All Diet
12:23 Body Composition Changes
14:43 Maintaining Muscle Mass
16:28 Supplements for Menopause
21:32 Conclusion
You may have heard of fibre, but have you heard of resistant starch?
It’s an extra nifty fibre that your gut bugs actually love, with some surprising sources that may just be hiding right under your nose.
Have a listen for some very, very easy ways to improve your gut health!
Click me for show notes!
*Jenna is back to bust some of her least favourite gym nutrition myths.
The gym nutrition space is filled with TONS of garbage marketing and information, so she’s here to unpack them all and give you the information you actually need!Click me for show notes!
Time Stamps
00:00 Introduction
00:40 Protein Shakes
08:28 Protein Absorption
15:38 BCAAs
23:10 IIFYM*
Iron is a notoriously tricky nutrient to get right. It can be tough to include enough in your diet and even then your iron levels may still not be where you want them to be
In this episode I’ll talk through all of the things that might be impacting your iron levels, from iron loss, low dietary iron, poor absorption to increased inhibition, as well as a few tips about iron supplementation and iron infusions
If you or someone you know is struggling with their iron levels, give this a listen!
Click me for show notes!
Time Stamps
00:00 Introduction and Importance of Iron
01:14 Symptoms and Diagnosis of Low Iron
03:11 Causes of Low Iron: Decreased Iron Intake or Absorption
05:24 Increasing Dietary Iron Intake
06:53 Improving Iron Absorption
10:19 Factors Inhibiting Iron Absorption
13:13 Iron Supplements and Infusions
14:10 Post-Iron Infusion Considerations
Not everyone should be using the scales. But, if you’re someone who does use them, please listen to this episode.
Using the scales may seem simple (you just step on them, right?) but there are a few VERY IMPORTANT factors that can influence just how useful or useless the scales can be
Click me for show notes!
Time Stamps
00:00 Intro
01:00 The Divisiveness of Scales
02:29 How to Use the Scales
03:55 The Importance of Timing
04:26 Frequency of Weigh-ins
06:23 The Fluctuations of Weight
07:23 The Benefits of Longer Intervals
08:38 Reconsidering Weekly Weigh-ins
09:08 Alternative Measurement Methods
09:38 Conclusion
Beans and legumes are some of the cheapest, healthiest foods we have available to us, so it makes sense to try and include them more often in our diet
This can unfortunately come with a few unwanted painful or smelly side effects…
But I’ve got two hacks you can use to reduce the chances of that happening, so you can start including these nutritional powerhouses more often!
Click me for show notes!
**Overeating is a very normal, natural thing to do, but it can leave you feeling a bit yuck
Here are some quick tips to help you get back feeling better, sooner*Click me* for show notes!**
**The eternal struggle! Surely organic food MUST be healthier than non-organic food, right? RIGHT?!
Well look, there’s actually a little more nuance required to answer this question properly. Nuance I can’t quite fit in a podcast episode description.
But I CAN fit it into a podcast episode! So listen up
Click me for show notes!**
Whether you're on the path to parenthood or simply curious about optimising your well-being, today’s episode with Stefanie Valakas from The Dietologist has something for you.
We chat through when someone should consider adjusting their diet to support fertility, what things they should be considering, prenatal supplements & the difference between folic acid and folate (and whether this matters!)
Click me for show notes!
Shift work can be tough.
Eating effectively on shift can be even tougher.
Fortunately, Kat is here to help! She’s been a nurse for over 10 years AND she’s a dietitian, so if anyone can give you nutrition advice (with a side of experience), it’s her.
Click mefor show notes!
There’s lots of “information” floating around out there about when you should and shouldn’t eat.
Some people say it doesn’t matter when you eat. Some people say you shouldn’t eat after Xpm.
Join me for some nuance!
Click me for show notes!
If you’ve ever done a CrossFit class you’ll know they can be… rough.
Unfortunately, lots of people make things harder than they need to by missing some simple but important steps in their nutrition.
So today I’m chatting to Sports Dietitian and Crossfit Coach Jenna Stein to get all the info to help you beat the person next to you, every single session.
Click me for show notes!
I very, very, very regularly get asked what the difference between a dietitian and a nutritionist is.
And as a dietitian… I don’t exactly know! So I chatted to Alex Thomas from Sports Nutrition Australia, because he’s smart, and he does.
Have a listen to find out exactly what the difference is, and who might be the best fit for you.
Click me for show notes!
The world of food and mental health is a messy one.
On one side, we have lots of evidence suggesting that food does have an impact on mental health. On the other side we have people suggesting that avoiding sugar will cure your depression. Oh boy.
Enter Dr. Nicole Lippman-Barile. She’s a clinical psychologist who’ll help you cut through the noise and figure out what the relationship between diet and mental health ACTUALLY is.
Click me for show notes!
Whether you’re struggling with your body image or you’re completely unfamiliar with the term, Dr Emilia Thompson is here to unpack everything you need to know.
We chat about whether a positive body image is attainable for everyone, some very practical tools to help you improve your body image, and how body image and dieting are interrelated.
We also chat about a lot of other helpful things, but you’re just going to have to listen to find those out.
Click me for show notes!
There has recently been a huge amount of buzz about the World Health
Organisations updates on aspartame, a non-nutritive or “artificial” sweetener.
Some of the headlines have been… interesting.
If you want to know what’s ACTUALLY going on, have a listen to this where I’ll quickly unpack what’s actually going on, and let you know what to worry about.
Click me for show notes!
**Acute weight cuts (not to be confused with fat loss) are pretty fascinating.
If done correctly, they can give an athlete a significant advantage. If done poorly, they can waste months of hard preparation by destroying your performance on competition day and, in some extreme cases, kill you.
So make sure you do what STATE DEADLIFT RECORD HOLDER and accredited practising dietitian Aidan Muir says.**
Click me for show notes!
While everyone’s out looking for the next golden bullet supplement, regular movement is standing in the corner trying to get your attention.
It’s one of the most potent things you can do to improve your health and wellbeing, but it’s not always the easiest thing to implement. Work, weather, kids or the couch all seem to do a damn good job of getting in the way.
BUT NO MORE. Listen to this, pick your favourite strategy or two, and you’ll get some regular movement back in your week in no time at all.
Click me for show notes!
You might know Jess Coughlan from her Crossfit successes, but things are looking a little different lately.
Join us as we chat about Jess’ progression from Crossfit to bodybuilding, how her training and nutrition had to adapt to this very different sport, and why there has been an increase in dog posts on her Instagram…
Click me for show notes!
If you’ve spent more than 2 minutes on any social media app, you’ve probably scrolled through a lot of health and nutrition “information”.
You may have also noticed that this “information” can be quite confusing and contradictory. That’s because a lot of it is complete garbage. But how do you sort the good stuff from the garbage?
Enter: Dr. Jess Stokes-Parish. Her CRABS framework will show you how to critically assess a confusing piece of information and help you figure out what’s worth listening to, and what’s not.
Click me for show notes!
I’ve seen over a thousand clients (#humblebrag) in my time as a dietitian.
Although every individual is unique, these 5 mistakes are easily the most common things people are struggling with when we first chat.
So grab a beverage of choice and have a listen to see if any of these sound familiar! If they do, don’t panic, I know some people who can help…
Click me for show notes!
Irritable Bowel Syndrome (IBS) is a very real, very frustrating condition that a number of people struggle with.
Unfortunately, due to this, the world of “gut health” has become a breeding ground for questionable supplements and funny-coloured powders.
Thankfully, we’ve got Crystal Austin (aka the IBSFODMAP dietitian) to help us sort the good from the bad!
Click me for show notes!
While everyone’s looking for the next best diet, pill, powder or supplement to give them everlasting life, sleep and recovery are often criminally overlooked.
That’s why this week I’m chatting to Dr Dean J Miller!
He doesn’t have any fancy supplements or diets to sell you, but he does have some tips that will dramatically improve your health, recovery and longevity so listen up.
Click me for show notes!
“I’m in a calorie deficit but I’m not losing weight” is one of the most common phrases I hear, and I GET IT.
That’s super frustrating.
But I can help 🙂 Have a listen to this, and you’re sure to find a few points that resonate with you, that help you troubleshoot exactly what’s going on!
Click me for show notes!
James Newbury has done some pretty epic things.
You probably know him thanks to his Crossfit days, but he’s also completed triathlons, marathons and powerlifting competitions, started multiple businesses and is also just bloody lovely.
We sat down to have a chat about how he juggles training, business and life and how he fuels it all on a plant-based diet.
Click me for show notes!
Please Dr Kyla to the podcast! She’s a paediatric dietitian with over a decade of experience helping families feed their kids.
In this episode, we cover how to talk about healthy and unhealthy foods, whether your kids need vitamin gummies, how to get them to eat their veggies and much more!
Click me for show notes!
One of the major “gut health” concerns I deal with is bloating, and for good reason.
Bloating sucks. Regardless of the frequency or severity, it’s something no one wants to deal with. And while yes, food intolerances or sensitivities can definitely play a part, I feel there are a number of factors that are criminally overlooked.
If you’re wanting to reduce your bloating but you don’t want to cut out a bunch of foods, this is the episode for you.
Click me for show notes!
In this episode of the Bite Me nutrition podcast, I want to share with you the first steps I would guide a client through if they come to me suffering from reflux.
I’ve seen lots of clients find relief by simply changing one or two of the things I am about to mention, so hopefully, you can implement some of these tips and find relief too!
Click me for show notes!
When should you eat breakfast? What should you eat for breakfast? Should you even EAT breakfast?
I get lots of questions about breakfast. LOTS. So, dear listener, I decided to cover all of them in this episode so you wouldn’t have to wonder any more!
Click me for show notes!
Welcome to the most click-baity podcast I’ve posted to date.
I’m not sorry. I actually really do think it’s that important. If you are able to build this skill, nothing can stop you!Click me for show notes!
For some people, eating enough is just as hard as not eating too much.
Unfortunately, it’s something that doesn’t get talked about nearly enough, so in this episode I’m going to try and help.
Hard gainers / chronic under fuellers / no appetiters unite!
Click me for show notes!
Cardiovascular disease is the leading cause of death in the WORLD, and higher levels of cholesterol can increase our risk of cardiovascular disease so… let’s learn how we can lower our cholesterol!
Fortunately, with a few simple swaps, we can pretty significantly impact your cholesterol levels.
Let’s begin.Click me for show notes!
Today we’re talking all things protein powder because I get it. Supplement stores are terrifying.
Even I’m terrified of them and I know a thing or two about nutrition.
They’re probably not the most… impartial sources of information either.
This podcast is designed to remove the overwhelm from the world of protein shakes. You’ll leave knowing whether you need one and, if you do, what you to look for. Bottom’s up!Click me for show notes!
If you’ve ever uttered the words “my diet starts Monday”... this might just be the episode for you.
This is a common topic of conversation with new clients, so I thought I’d throw it up in episode format to help anyone else who might be struggling with their nutrition over the weekend!
Click me for show notes!
“I’ve never met anyone who is lactose intolerant who is serious about their lactose intolerance”.
WHY can’t some of us tolerate it? What’s actually going on, and are there things we can change in our diet that might impact our tolerance?
Potentially. But you’ll just need to listen to find out!Click me for show notes!
Let’s talk FODMAPs!
It’s fun to say, but what are they? Where are they found? Do you need to worry about them? Should I try the low FODMAP diet?
Stop asking questions and listen to the episode. It will (probably) contain all the answers you seek.
Click me for show notes!
If you’re a human being who lifts weights, or a human being interested in health, this is everything you’ll ever need to know about creatine.
Is that a big claim? Yes.
But the only way you’ll be able to prove me wrong is by listening…
Click me for show notes!
Is swole the goal and size the prize?
Are you competing for the hyper-trophy?
Did neither of those jokes make sense to you because you’re not a sad gym nerd like me, but you still want to know the best approach to building muscle?
Then listen up friend, this episode is for you.
Click me for show notes!
Glutamine is the most abundant amino acid in our body, and your gut cell’s favourite source of energy.
But does that mean you need to supplement it to optimise your gut health?
And what about body composition? And endurance training? And getting stabbed?
This episode will answer all of these questions, so you can decide where your hard earned cash should go.
Click me for show notes!
If you’re struggling with fatigue, it’s likely someone’s thrown the phrase “adrenal fatigue” at you.
You’re probably not alone. Our current lifestyle doesn’t exactly promote balance, recovery or sleep.
But can this chronic stress cause your adrenal glands to fatigue?
Click me for show notes!
If you’ve ever stepped foot in a supplement store or a gym, I can probably safely assume that someone’s tried to sell you a BCAA supplement.
But why? Why are they everywhere? Do you need it? What does the acronym even STAND for?
I’ll explain the acronym, their function, where to find them, and how to use them. In less than 15 minutes. You’re welcome.
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There is soy much conflicting information out there about soy.
Soy what should you believe?
It can be tempeh-ting to listen to the doom sayers and scaremongers but before you cut all soy from your life, please have a listen to this episode (or at least read the transcript).
Soyly you can spare 15 minutes!
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In his book “Eat Right For Your Type” some doctor claims that you need to eat different foods based on your blood type.
It has sold over 7 million copies worldwide AND the title contains an internal rhyme so the allure is real.
BUT is the science behind his claims real? Do we have a rich body of scientific literature supporting this proposition? Are books like this subject to peer review before being published? (no)
This is quite possibly the shortest episode I will ever record, leaving you plenty of time to, I don’t know, share a screenshot of the podcast on social media and/or leave a review or something…
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Monosodium L-Glutamate (or MSG for those short on time) is responsible for providing the umami flavour found in most tasty foods.
Umami means “essence of deliciousness” in Japanese and, quite frankly. I couldn’t have put it better myself.
But what sort of impact does this “essence of deliciousness” have on your health? Is it worth the cost of admission? Are you a rodent?
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Blowing the cobwebs off the microphone to deliver some more fast and furious nutrition content! This episode I dive into dairy, and talk about its role in bone health, cancer, inflammation and heart disease.
It's pretty gouda 👌🏻
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What do Santa Claus, Starvation Mode and the Easter Bunny all have in common?
If you learnt something, please consider leaving a review/subscribing etc., or taking a screenshot of the episode and sharing it with a friend or to your Instagram stories. Make sure to tag me (@jonosteedman) if you do!
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Is fasted training the secret to greater fat loss, longer lasting sex and life eternal?
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If you learnt something, please consider leaving a review/subscribing etc., or taking a screenshot of the episode and sharing it with a friend or to your Instagram stories. Make sure to tag me (@jonosteedman) if you do!
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As we ALL know, sugar is the worst thing we can possibly put in our bodies. It is literally poison. Worse than hard drugs. Leading cause of obesity, death and taxes.
Or maybe... you should have a listen 🙂
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It's time we talk food sensitivity tests!
Although I kind of give the game away at the beginning of the episode, make sure you listen to the whole thing so you can hear me just barely pronouncing "immunoglobulin" far too many times.
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This episode covers red meat consumption, arguably the most confusing, misrepresented topic in nutrition.
It's not black and white, so you're just going to have to listen to the whole thing. Sorry.
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What are they? Where can I find them? Are they going to kill me? Can I drink 23 cans of Diet Coke a day?
If you've got a smidge under 10 minutes, I can help.
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My favourite thing to talk about just so happens to be topical right now thanks to the BS that is COVID-19, so I figured I'd strike while the iron is hot.
This episode will give you the background of the diet, the proposed mechanisms and my (scientific) standpoint.
Enjoy!
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