Episodes
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Drop 7kg/15lb by Christmas
13 weeks until Christmas and 13 things I would do if I wanted to lose 7kg/15lb. Sign up for the 8 weeks challenge starting September 28. https://www.healthlyai.com/challenges
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10 Ways Lean People Think Differently (Masterclass Replay)
You want a hotty body... But you eat scraps Monday-Thursday then turn into a bin chicken (Australian version of a trash panda). You think you need a meal plan. However, you never stick to it. We need to plan an intervention... One that starts further up the chain. Your eating habits are just the...
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How Rebekka lost 10kg with AI tracking
Starting in a place of "I never want to track again" and ending up the lightest she had been in 3 years after having her baby. This is Rebekka and she worked with me for 10 weeks using Healthly to track. She didn't weigh obsesively, she ate out and travelled a lot for work and she maintained the...
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Top 3 things you need to improve your relationship with food
Challenge starts Monday 20th April 2026
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A realistic way to not eat like an asshole in January
Summary In this episode, Kate discusses the challenges of setting and achieving goals in January. We talk expectations, treats and the being all or nothing. Chapters 00:00 New Year, New Goals: The January Dilemma 02:43 Balancing Treats and Healthy Choices 05:55 The All-or-Nothing Mentality 08:39...
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How to not gain the weight back over the holidays
First of all, my personal splurge for Black Friday sales as well as a few things for you to take advantage of! Then we discuss the end of the year, holiday eating strategies, and client success stories from the Healthly challenge. We emphasizes the importance of maintaining healthy habits during...
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Why you can't stick with it; cognitive dissonance
Download Healthly here 👇 Iphone https://apps.apple.com/au/app/ai-nutrition-tracker-healthly/id6747458737 Android https://play.google.com/store/apps/details?id=com.healthlyai.app&pcampaignid=web_share This episode is about those moments that you really want something but at the same time feel...
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Your weight plateaued, now what?
In today’s episode, host Kate discusses a common struggle many face in their weight loss journey: plateaus. Understanding Plateaus: What They Are and What They Aren't A plateau occurs when there is no significant change in weight for an extended period, typically four to six weeks. During this...
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Testosterone for women in their 40's with Dr Elena Zinkov
Summary Dr. Elena Zinkov discusses the importance of testosterone in women's health, sharing her personal journey and insights on hormonal changes, lifestyle adjustments, and the role of mindfulness in health decisions. The conversation covers misconceptions about testosterone, the significance…
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Food diary review; Samantha
Another food diary audit by yours truly. We dive into Samantha's eating and find things she is doing well and the things I want her to improve. I look for things like animal sources of nutrients, plant sources of nutrients, the actual numbers and consistency from day 1 of the week to day 7. Is…
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Food diary review; Keeley
Keeley did Launchpad which continued into Launched (3 months total) and as part of the program I do a lot of food diary audits. I am looking at overall consistency with the data but also looking at food quality. You'll notice I try to spot patterns in people's eating that is creating…
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The exact eating strategies I use on a daily basis
I created a system for eating that is unique and essential. It's simple and you are likely already doing some of these things but you aren't aware of it (and that's part of the problem). An episode to empower you to eat better with more ease and enjoyment. More information on The Fix;...
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QANDA Should I start a new diet or do maintenance?
Attacking questions about whether you should start a cut when you haven't been eating consistently, how to activate glutes in training and dealing with stubborn belly fat. This was from a live Q&A I did with my nutrition course participants. The course is currently being updated and will be...
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Nutrition for preconception, post-partum weight loss and more with Lily Nichols, RDN
Chapters 00:00 Understanding Preconception and Its Importance 02:03 The Role of Hormonal Birth Control in Fertility 04:52 Nutrient Deficiencies and Their Impact on Fertility 12:13 Food First: The Importance of Diet Over Supplements 17:10 The Folate Debate: Natural vs. Synthetic 24:13 Morning...
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QANDA Is CrossFit or weights + walking best for weight loss?
Best exercise for weight loss? Does running count towards your 10,000 steps? I can't get any deep sleep? Thoughts on collagen?
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Holly Baxter, WBFF competitor, talks losing fat and building muscle
00:00 Introduction and Background 03:06 Journey into Nutrition and Dietetics 06:01 Struggles with Eating Disorders and Athleticism 08:57 Transition to Bodybuilding and Competition 12:01 The Science of Bodybuilding and Nutrition 15:02 Balancing Competition Prep and Mental Health 17:52 Frequency of...
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QANDA: How to lose 7kg/15lb in 4 weeks [listener questions answered]
QANDA = Q and A On this episode: Q: How does HRT affect training and weight? Q: How should training change in my 40's? Q: How do I lose 7kg before my holiday next month? Got questions? DM @cfknutrition on instagram and submit yours with as much details as possible (always kept anonymous). Follow...
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My controversial method to break bad eating habits
Is being extreme always a bad thing...? Sign up for Launchpad (starts March 31st, 2025) https://www.cfkate.com/courses
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If you were diagnosed with cancer what would you do? Dr Krystle has answers
Dr. Krystle Zuniga discusses the critical role of nutrition in cancer treatment and prevention. She addresses common myths surrounding cancer and diet, emphasizes the importance of a balanced diet rich in fiber and protein, and highlights the need for holistic care in cancer treatment. Dr. Zuniga...
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BUSINESS SERIES Lessons from 10 years of selling online courses with Wodprep
Ben from Wodprep walks us through going from being part owner of a gym to starting his online business 10 years ago. - $60,000 from a single email. - Moving to insta DMs for sales as the landscape of email marketing has shifted. - Why your online course will be more successful with this strategy.…
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Food excitement vs food enjoyment
When food is meeting needs outside of simply being the fuel and nutrients that are essential to life. A new language and perspective on the way you make decisions about food. Learn to enjoy food without needing to be excited as a healthy shift towards being neutral with food instead of…
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BUSINESS ESSENTIALS Hitting 7-figures with less than 20k followers
Interview with Zoe from Muscle Nerds Education about all the lessons and mistakes on the journey of building an online business and a brick and mortar gym. Super valuable insight into the realities of figuring it out as you go and not holding back just because you might fuck up here and there....
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How I know I need to stop tracking macros
These are my three red flags that tracking is no longer working and I need to step away. I see these things with my clients and will actually not track with a new client if this is their starting point! Ready to sign up for The Fix or 1:1 coaching? Go to cfkate.com!
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Course sticky beak; an introduction to a new way of dieting
This is your introduction and sneak peek into my nutrition course - if you’re curious, be sure to listen to this one! I know I looked for many years for a course to better understand nutrition for myself but all that’s out there is coaching, 8 week challenges and courses for people who want to...
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How to completely change your nutrition with Kels Kiel
Kels has a super candid conversation about training, mindset and how her relationship with her body has evolved. We talk about therapy, "head bullies" annnnd get the goss on her gorgeous relationship <3 Follow her on instagram @kelskiel https://www.instagram.com/kelskiel/
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My October Update: Weight Loss, Training and Fertility (and how I might have a broken finger)
Personal update alert!! Talking about the way I am training since leaving CrossFit, where I am at with my weight loss phase as well as updating you on the get-knocked-up project. Bonus story from my gym session this morning (ouch).
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The wrong way to lose weight
This episode will surprise you, and maybe just flip everything on it's head. There are many reasons we pursue weight loss and most of us have done it for the wrong reasons our entire life. People who are successful do things differently.
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How I went from binge-eating to weight loss
This is a deep dive into my history of eating and how I now enter weight loss phases.
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5 things I stopped doing with my eating
Get my nutrition checklist here www.cfkate.com/shop
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What women in their 40's need to know about ozempic with Dr Tyna Moore
Most of us have an opinion about ozempic but also don't know a lot about it. Ozempic is showing some incredible benefits outside of weight loss - it's just that it's marketed as weight loss. Listen to this mindblowing episode to further understand peptides like ozempic. Ozempic Uncovered:...
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ESSENTIALS Edging yourself (get your mind out of the gutter, I'm talking about food)
How to get more pleasure out of the foods you love; edge yourself.
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ESSENTIALS Yes-but-no moments with food
Making food decisions easier, understanding what you *really* need and an important tool for long-term consistency. Behaviour change begins with awareness.
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BUSINESS SERIES Jason Phillips on building a successful nutrition business
HUGE announcement from Jason Phillips plus the lessons he has learnt and changes he has made from 20 years in the industry.
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My 65 year old mum tells us her secret to eating healthy for decades
SPECIAL GUEST: my mum. Born and raised in Auckland, NZ, she turned 65 in April and gives us her approach to food and health which was very unique for the time. Lynda is healthy, in shape and has balanced her love of food and wine with healthy habits for her whole life (without being a psycho)...
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So you want to get off the pill? Symptothermal method breakdown with Jessie
Jessie from @fertilitycharting with one of the most interesting conversations about something SO DAMN IMPORTANT. Non-hormonal birth control is the femme future I want. Also, be sure to grab her book as it is amazing! This interview covers how to get off the pill, the weird side-effects of the…
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What happens after 10 weeks of not tracking macros
10 weeks is over just like that, here is what happens when you deliberately stop tracking and weighing yourself for 10 weeks.
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BUSINESS SERIES Instagram with Jordan Syatt (1 million followers)
If I had to start my Instagram all over again, I'd do it the way @syattfitness has done it. For all online trainers and nutrition coaches that want to find integrity with their social media platforms and balance with their business. Instagram doesn't have to suck. If you are a Instagram user…
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ESSENTIALS Frustrated with fat loss? This is your new bible
Fat loss vs weight loss. The truth about your metabolism slowing down. "Burning fat". Rate of weight loss in R-E-A-L-I-T-Y!!
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ESSENTIALS Be the kind of person who doesn't need motivation.
Motivation is a drug. Here's why thinking you need it is a trap.
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ESSENTIALS Food associations are triggering your binges
What are food associations, where do they happen and how to deal with them. Want to nab a spot with me? DM me @cfkate or email [email protected]
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Gracie Walton used to be vegan... then carnivore! And, she just finished 2nd WORLDWIDE in the open!
Coming off the back of finishing 2nd in the CrossFit Open, Gracie opens up about her journey, her negative self-talk (that's actually positive), her sleep, her training and her nutrition. Plus, she dives into the different struggles she has had with her body and food. Super vulnerable! Not to...
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Low testosterone, TRT and fertility (pregnancy update) ft. Greg
Getting a little personal today, send this to the men you know x
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Why macro calculators do not work!!
Stop trying to find your "right" numbers, you already have them... I explain everything about macro calculators, how to find the right macro targets and my entire approach to tracking for when I do track (a few months every year).
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Kara Saunders on nutrition as a mum of two and 10 x CrossFit Games athlete
Probably the most important episode to listen to if you are a competitive athlete because we need more athletes eating like Kara does. We talked about; - Nutrition post-baby and as she ramps up training again - How her body has changed as a mum and her relationship with food throughout her life -...
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Pelvic floor for weightlifters ft. Bess (and how to train with endometriosis)
Some of what we cover: - Basics of the pelvic floor - Bracing correctly when lifting - What about peeing when you're training? - Explain queefs - The MOST IMPORTANT thing for every single woman to comprehend about the pelvic floor and incontinence - Endometriosis and what it is - Training with...
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Making $1 million in your online business [coaches must-listen]
Imagine being able to ask someone who has made $1 million online in 2 years how they started... that's exactly what this is. CFK Collective has officially made $963,400 and I am answering 10 questions I received from a fellow coach who runs an online business. We talk about; - Transitioning from...
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Cognitive difusion
How to think about thinking in a way that will free you from your self-inflicted pain when it comes to messing up, growing, discomfort and challenging yourself to be better. Essential listening for all clients.
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Weight loss drugs and why we're not against them
In this episode we open up a dialogue about weight loss drugs that considers both sides, the ways we might judge others and the things that we need to do in light of this information. Two people to follow on instagram: @iamstefaniemichele @drnadolsky
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Perimenopause for crossfitters with Dr Stacy Sims
Perimenopause, menopause and post menopause when it comes to nutrition and training and why the things you used to do just don't work anymore. This is the awareness and education that every women needs - we will all go through menopause one day!
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2024 update and how to be a good nutrition coach
- 8,000 steps a day challenge - January 48 hour sign up - Masterclass - On being rather than becoming - How we assess good coaching at CFK Nutrition