The Nutrition by Karmen Podcast : Recent Episodes
Karmen DeCamillis
Grab your AirPods & get those steps in while you listen to Karmen's weekly unedited very real conversations around all things fat loss, nutrition, fitness & so much more!
For years, Karmen tried every diet under the sun hoping to lose weight - Shocker: none of those diets ever worked. What did work? Eating every single food group in a balanced way while still enjoying life. Now a Certified Nutrition Coach, Karmen is here to help you do the same!
Karmen shares her top tips for sustainable fat loss on Instagram (@nutritionbykarmen).
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Have you just come back from a weekend away or an extended vacation and are struggling to get back into your healthy routine? Feeling exhausted with jet lag or lacking motivation to get things done so that you can get back into your healthy habits? This is the PERFECT episode for you to listen to. I will outline 4 simple actions that you can implement as soon as you are back from a weekend away or holiday that will set you up for success right out of the gate. You won't waste anytime getting back into your healthy routine if you implement these 4 actions.
I hope you enjoy this episode and if you do, please remember to leave a 5 star rating and review!
This is a very controversial topic in the health and fitness industry. Someone will tell you you need to supplement with X and someone else will tell you that supplementing with X won't do anything...so which one is it? Should we be supplementing? Should we not be supplementing? It is all very confusing. In this episode, Karmen talks about what supplements actually are, who should be supplementing and who should not be supplementing. Karmen also talks about the best way to find out if you actually need to be supplementing with anything and guess what? If your diet is pretty wholesome with lots of variety, you might not need to! Listen all the way through this episode because Karmen speaks about the supplements she has recently added into her diet, why she added them in and also speaks about the Arbonne products that she loves and is using as supplements!
Shop Karmen's Arbonne store to look at the protein powders and Green Gut Glow: https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/
Karmen sits down and speaks with Patricia. Patricia was one of Karmen's 1:1 Online Nutrition Coaching Clients and is the very first nutrition client on the podcast which is super exciting! At the end of her program, Patricia lost 52 lbs of body fat which is unbelievable but not surprising because Patricia was one of Karmen's most consistent and dedicated clients to date. After she finished up on my nutrition program, Patricia continued to lose another 20 lbs of body fat on her own. More so than the fat loss, Patricia truly changed her life and overhauled her nutrition habits while raising her toddler, starting new jobs, finishing jobs, travelling to see family all while life was throwing her other crazy curveballs. Patricia shares her experience being on my nutrition program: the highs + the lows because yes, there are always lows and those are important to address. Patricia also offers advice to those listening to have wanted to get their health on track for a while but just haven't pulled the plug on it yet and I love what she had to say, so make sure to listen to the very end! We also answer your Instagram questions at the end: Has Patricia kept the fat off since ending her program? Did Patricia try any diets before starting your program and so much more! I hope you enjoy this episode as much as I did and please remember to leave a 5 star rating AND review to help the podcast grow!
Have you ever been told that in order to be healthy, you can’t have certain foods? Or have you ever tried a diet where certain foods were “off limits” because they weren’t quote on quote healthy? This episode is all about how to actually include these foods because as I like to call them, these “fun foods” can and should have a place WITHIN a healthy diet and lifestyle and even though okay let’s face it, Cheezies or dill pickle kettle chips might not have the most incredible nutritional value and nutrient profile, foods like these can serve a purpose. This is such a great episode for those of you that want to learn how to scale back on the fun foods but not eliminate them from your diet completely!
Have you been "so good" with your nutrition Monday through Friday and the weekend is where you eat, drink and do whatever you want? Well, Karmen used to do exactly that - look at the weekend as a free for all because she was so "dialed" Monday through Friday. The issue was, and the issue with many people that do this, is that the Monday through Friday "good" is usually not good at all. When we get to the weekend and the overeating and overindulging begins, that is because we have often restricted or limited ourselves in some way Monday through Friday. Karmen talks about her struggle with weekend overeating in her early 20s, talks about how her nutrition clients also struggle with overeating on the weekend and offers strategies on how to make things a little bit more manageable on the weekend!
**Arbonne is also launching weekly Flash Sales every single week for the month of May and Karmen's FAVOURITE protein powders, fizz sticks, and glow drink are on crazy sales all month long. Shop the link below to get the goods and remember, once they are gone, they are gone!
https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/
You asked for a Part 2, so here is Part 2 with a couple of additions related to fitness + exercise myths! Karmen will bust some crazy myths that are still out there. Things like: "White Potatoes are Unhealthy" "You can't build muscle if you are intermittent fasting" "Eating low fat foods means we can eat more of these foods" "Aspartame Causes Cancer" and tons more myths - 15 in total this episode for all of you and once again, thank you to the @nutritionbykarmen community on Instagram for contributing to this episode with your questions!
Please remember to leave me a 5 star written review + rating if you love this, or any of the other episodes you've listened to so far!
If you are someone that experiences bloating, upset stomachs, gas or other unfortunate feelings when it comes to the toilet, this is an episode you will want to listen to. Karmen outlines some strategies to help with these symptoms, all of which are backed by scientific research. Remember that bloating and regular upset stomachs are not normal so if you are someone who has been quote on quote bloated or constipated for 10-20 years, that is not normal and we need to figure out what's going on.
Karmen also outlines a couple of the supplements that she has used to help with her gut health (note: listen to the whole episode as supplements are not necessary for everyone!) and here are the links to both the prebiotic fibre and the Debloat Drink (the Debloat drink is 35% off for the month of April, so if you want to get it, now is the time!!)
Debloat/Green Glow Drink (35% off in April 2023!!) : https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/cart?shareId=8836443131431
Prebiotic Fibre: https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/cart?shareId=8836443164199
Paul was one of my first nutrition clients. He signed up with me right before I became Precision Nutrition Certified and I considered him a "test" subject. One month into our program, Paul had a heart attack. When this happened, I thought I had done something so wrong to cause this but of course that was not the case and we dive deep into that story and journey. Paul actually drove himself to the hospital while having a heart attack. This is a must listen episode!! Paul talks about his experience working in sports, working long days, long nights with minimal sleep and speaks about how nutrition wasn't top of the priority list while going through a really intense but exciting career. Paul's heart attack has shaped the way he looks not only at nutrition and daily movement but his life overall. He prioritizes things now that matter more than anything (good quality sleep, spending time with family, the outdoors, etc) and he has some really incredible tangible tips that we all can learn from. Paul has also started his own dog walking business called Paul's Paws, so if you need your pup for a walk, you can follow Paul @pfruit and get information on his dog walking services!
I hope you enjoy this inspiring story and episode. Please leave me a 5 star rating and review if you do love it!
I think we can all benefit from listening to this episode since I know life can be crazy, busy and stressful for all of us at any given time. So often when life throws us curveballs, our immediate instinct is to give up, throw in the towel and call it quits on whatever we've been doing up until that point. We have an "all or nothing" mentality when it comes to health and fitness and if we aren't "all in" we aren't doing anything at all. In this episode, I outline why we need to get rid of that "all or nothing" mentality, how to transition your "on and off" switch into a dial and as always, I offer suggestions and solutions for those of you that are going through tough or stressful times that will help you keep up with progress and continue on. I also talk about how eating whole foods with single/minimal ingredients 100% of the time would be boring as heck and explain why that is.
Please remember to leave me a 5 star rating & review and follow me on Instagram: @nutritionbykarmen for all things health, nutrition + fat loss.
This is the episode Karmen has been most excited about since starting this podcast. On today's episode, Karmen gets the once in a lifetime opportunity to sit down and speak with Jordan Syatt. If you don't follow Jordan on Instagram @syattfitness, you must do that right now. With over 845,000 IG followers, Jordan is THE person Karmen would recommend anyone follow for health, nutrition and fitness advice. Jordan cuts through all the BS out there and will get straight to the point on any given topic. An Elite Powerlifter, Precision Nutrition & Westside Barbell Certified coach, Jordan Syatt is well known for having been Gary Vaynerchuk’s personal trainer. Jordan began Syatt Fitness, his online fitness coaching business, from his dorm at the University of Delaware in 2011 and has become one of the industry’s leading experts in strength training, nutrition, and behavioral psychology. One of the only people in the world to deadlift 4x his own body weight, Jordan's work has been featured all over the world including a variety of media publications such as CNN, The Huffington Post, Business Insider, Men's Health Magazine, Men’s Fitness Magazine, and Schwarzenegger.com. Jordan and his colleague Mike Vacanti co-wrote the Wall Street Journal and USA Today Bestseller Eat IT!: The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free.
I hope you enjoy this episode as much as I did. As always, please leave me a 5 star rating and review if you love it!
There are so many "80s" when it comes to nutrition. You've heard of the 80/20 rule but have you heard of eating to 80% fullness? If not, this is the episode for you. Eating to 80% full is not only a key component if your goal is fat loss but it also improves digestion and mindfulness as well. The practice of eating to 80% full will help you feel far more satisfied at meals, help you lose fat sustainably, help you maintain fat sustainably and will also help you feel more relaxed. Karmen will outline why it is so important to eat to 80% full and why eating to the point of feeling "stuffed" or "so full" can be detrimental to your health. As always, Karmen explains why eating to 80% full is so important and she will also outline 7-8 steps on how you can implement this yourself!
If you love this episode, please leave a 5 star rating + review and be sure to follow Karmen on Instagram: @nutritionbykarmen
Are you someone that works long hours or has a job where your schedule is all over the place and sometimes unpredictable? Does your job sometimes take you past dinnertime where you find yourself hungry not wanting to cook or eat what's in your fridge? In this episode, Karmen outlines some really simple and easy to implement strategies to help set your long working days and weeks up for success, so that you are fuelling your body properly without having to think about what you are going to eat. Karmen also offers tips on healthy take out options, how to simplify meal prep and get healthy snacks ready and on the go. This is a really great episode packed full of information and even if you are someone that doesn't work long hours, there are still some really great tips in this episode that you might find helpful! Please leave me a 5 star rating AND review and remember to follow my Instagram if you don't already: @nutritionbykarmen
Are you someone that has a hard time resisting a bag of chips just sitting on the counter, or a box of cookies or donuts that are just sitting there in the staff room calling your name out? Karmen gets this just as much as anyone. If there is a bag of chips in her cupboard or a pint of icecream in her freezer, she knows it will be consumed even if she isn't hungry. Why is this? There is actually science and research behind WHY it is so difficult to resist these tempting foods so if you are someone that is struggling to get control over eating these fun foods, it is perfectly normal. Karmen outlines the crazy rules and regulations and strategies that food manufacturers actually use to get these foods to taste so damn good - trust me, they know what they are doing to make the foods so irresistible. The great thing is, there are ways to get control over these foods and learn how to incorporate them into your lifestyle without going completely overboard. I hope you enjoy this episode! Please remember to leave me a 5 star rating & review!
Karmen speaks about life stressors and how stressful situations can truly impact how you feel on not only a mental level but physical level as well. Karmen speaks about some recent stressors in her life and how that has had a negative impact on her gut health. She also always likes to bring a solution to the table so offers strategies for managing stress and also offers tangible tips that can be implemented today, at the end of this episode, if you are going through a stressful time yourself. Remember that we are all humans at the end of the day and life happens! I hope you enjoy this episode and always, please leave me a 5 star rating AND review!
In this episode, Karmen explains what a calorie deficit is and why it is required for fat loss. Karmen will also give you her simple formula to calculate YOUR own calorie deficit if fat loss is your goal. Karmen will also outline 5-7 strategies on how to stay and keep full while you are in a calorie deficit. This episode has tons of hidden gems of information, simple calculations to figure out how many calories you need to consume to lose fat, figuring out how much protein you should be aiming for in a day and also determining how much water you should be consuming in a day. A shorter episode but packed full of tons of information! Please remember to leave me a 5 star rating AND review to help this podcast reach more people. Enjoy!
On today's episode, Karmen welcomes the very first guest to the podcast: Ray Khan - her husband! This is such a fun episode with Ray who has been in Karmen's life for more than 11 years of which many of those years while living together, Ray just wanted to eat carbs and the things he loved while Karmen was trying every diet, detox and juice cleanse under the sun.
This is such an important (but fun!) episode for those of you that might be in a relationship or living with someone who isn't necessarily on a "health journey" while you are trying to get your health on track. We chat about the importance of communication, expectations, why the word "why" is so important and something Karmen wished she used more back then to explain exactly WHY she was trying X,Y & Z diet and so much more!
If you love this episode, please remember to leave not only a 5 star rating but also a written review - we want this podcast to reach as many people as possible!
This episode topic comes from one of my lovely IG followers who asked me for advice on how to get and stay motivated to exercise. This episode has a little bit of a tough love approach, but in the Nutrition by Karmen way, in that I will be completely honest with you and actually let you know that it isn't motivation that is the issue when it comes to getting you to exercise, so be sure to listen all the way through for the strategies and solutions I provide! By the end of this episode, you will have something so powerful in your back pocket that hopefully by the end of the day, you are exercising and moving your body :)
I also referenced the following resources:
BOOKS:
Atomic Habits - James Clear
Relentless: From Good to Great To Unstoppable - Tim Grover
W1NNING - Tim Grover
I also suggest you listen to any podcast Tim Grover has been on because he is truly remarkable and so inspiring!
Are you trying to keep your health and nutrition on track but have an upcoming vacation and are wondering how you can keep up with your progress? In this episode, Karmen outlines her top 3 tips to stay healthy, maintain your progress and even continue with your progress while travelling. Karmen will also answer your Instagram questions about travel and fat loss and Karmen will wrap the episode up chatting about her recent trip to Argentina and how she tried to maintain her health while eating more steak, ice cream and sandwiches than she ever thought possible!
If you enjoy this episode, please be sure to leave me a 5 star rating and written review!
After losing almost 40lbs of fat, there are some extremely important habits and behaviours that I have implemented into my lifestyle that has allowed me to keep the fat off in a sustainable way. My nutrition clients also implement these same habits to sustain their incredible fat loss as well!
These are all habits and behaviours of successful "dieters" - more than 90% of people will regain all the weight they lost within 5 years of losing it so lets focus on the things that will help you sustain that incredible fat loss. If you enjoy this episode, please leave me a 5 star rating and review, follow my Instagram @nutritionbykarmen and subscribe to my YouTube channel: Nutrition by Karmen. I hope you enjoy this episode!
Have you been listening to The Nutrition By Karmen Podcast wondering who the heck Karmen is!? Who is the Karmen of Nutrition by Karmen speaking about all things nutrition? Well you are in luck. This is the episode where you will hear all about Karmen's experiences on the elementary school playground with kids claiming she was fat, how Karmen struggled to stop eating at times because a full binge episode was in effect, which latest fad diet she tried (did you know she tried being Vegan for 6 months?!) to quitting her corporate job to start Nutrition by Karmen, an online nutrition coaching business that now has helped more than 45 men and women shed body fat and live a healthier lifestyle! Karmen also ends the podcast with one of the most rewarding experiences so far as a nutrition coach, so be sure to listen the full way through and as always, if you love what you are listening to, please leave me a 5 star rating & review!
If you want to work 1:1 with Karmen, go to https://www.nutritionbykarmen.com/apply
Instagram: @nutritionbykarmen
In this episode, we talk about the scale and everything you need to know about the scale before you actually step onto it. Do you love the scale? Do you hate it? Should you actually weigh yourself? Did you really gain 3 lbs overnight? Karmen talks about her past relationship with the scale, what the scale actually means when it comes to fat loss and she outlines several reasons why you likely did not gain fat even though the number on the scale might have gone up. This is a jam packed episode full of tons of golden nuggets of information so be sure to listen all the way through and as always, if you like what you are listening to, please make sure to leave me a 5 star rating and review!
Can you really lose body fat by drinking apple cider vinegar? Does eating after 7pm really cause weight gain? Is brown rice healthier than white rice? In this episode, Karmen is debunking 13 very "popular" nutrition myths that are out there and will explain exactly why these 13 nutrition myths are in fact myths! This is a fun episode and thank you to Karmen's Instagram Community @nutritionbykarmen for sending in the myths you wanted me to debunk! If you like this episode, please leave me a 5 star rating and review - let's grow the Nutrition by Karmen Podcast together! Enjoy this episode and share with someone you think might like it too!
This is a podcast topic requested by my Instagram followers! In today's episode, as we start a brand new year, what better time to speak about fad diets, detoxes and juice cleanses. The start of a new year means you likely want to get your health and nutrition on track and I don't want you to do that by looking for a "quick" fix or solution that promises something that will not be sustainable! In this episode, I explain why fad diets, detoxes, cleanses and hours of cardio do not work and will not help you get close to your fitness goals. I also speak about a ridiculous fad diet I did years ago and the results of that. After we chat about everything FAD related, I will offer some solutions and strategies that you can implement TODAY to start your health journey on a sustainable and enjoyable path. I hope you enjoy this episode! Please make sure to subscribe to my podcast so you never miss an episode and please give me a 5 star rating and review if you love what you are listening to!
Have you ever tried "dry" January? AKA: The first month of the year where you eliminate alcohol to "reset" or "detox" after the holidays so that you "kickstart" the New Year off on the right foot? In this episode I outline what dry January is, what my Instagram community had to say about it and what my thoughts are on it. PSA: I think it can be both a positive and negative experience and I outline both sides in this episode.
In the second half of this episode, I chat about setting New Years Resolutions. Should you set them? Should you not set them? Why people so often give up on their New Years resolutions before January is over. I will also offer suggestions on how to reframe that thinking heading into a brand New Year so you feel like you are set up for long term, sustainable success, just like my nutrition programs.
And finally, towards the end of this episode, I outline some of the best advice my grandma gave me before she passed away this year and how her advice ties not only into everyday life but nutrition, fat loss and your health journey as well.
I hope you enjoy this special episode and please remember to follow my Instagram @nutritionbykarmen and give me a 5 star rating and review!
You've heard me say "fat loss" or "lose fat" time and time again and I want to explain the difference between fat loss and weight loss, because there is a difference and it is an important one! After clarifying the difference between those two things, I will outline my top tips for fat loss and living a healthy lifestyle. These tips are not only easy to implement and you can even start implementing some, or even just one, of them today after you've listened to this episode! I hope you enjoy this packed episode and if you do, please remember to give me a 5 start review!
We eat food every single day but have you ever stopped to think about what a well-balanced, wholesome healthy meal actually looks like?
Karmen will chat with you today about what a balanced plate of food looks like and she will also teach you a very handy ;) tip on figuring out what your portions should be for each meal. This is a great and often forgotten about tool that we have with us every single day. Whether you are on a health journey or not, this is a great episode to determine how much protein, how many carbs, how many veggies and how much healthy fat you should be having with each meal. Where does fruit fit in to all of this? Karmen will also help you break things down into smaller, more manageable actions to set you up for success when it comes to planning your meals.
I hope you enjoy the episode and if you do, please give me a 5 start rating and review to help this podcast grow and be sure to follow me on Instagram @nutritionbykarmen for all my latest tidbits around health and nutrition!
Are you someone that eats healthy most of the time and are frustrated because you aren't seeing any results or changes in your body that you would expect from eating healthy? This is such a common question and one lots of people struggle with, so I am here to share with you a few reasons why you may not be seeing the changes you expect from the way you are eating. Lots of good gems in this one so be sure to listen to the full episode. Enjoy!
Who doesn't love going out to restaurants to eat and drink? Are you a fan of happy hour? lunch? dinner? brunch? Whatever meal you love to enjoy at restaurants, there is a way to make it a healthier version of what's listed on the menu. If you are looking to continue your health or fat loss journey, or even if you are someone that goes out quite a bit and is curious about how to make some of the meals you love just a bit healthier, this episode is for you! PSA: Salads are not the healthiest options (for the most part!) on restaurant menus. Enjoy this episode!
This is the time of year where panic sets in: the holidays. Your calendar is probably starting to fill up with dinners, events, happy hours, work parties, family meals and so much more. Typically around this time of the year, people throw in the towel on all the progress and work they’ve put into their health and nutrition from January - now and this episode will chat about why you do not need to do that, how you can maintain and continue your progress all while actually enjoying this time of the year! I hope you enjoy my first episode!