PODCAST · education
Your Favorite F-Word
by Paradigm Nutrition & Performance
Deep conversations about our favorite things... food, fitness & feelings - with the occasional f*ck thrown in!
Episodes
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S4E20: Client Themes for the Fall Season
As we move into a new season we're seeing lots of similar themes popping up amongst our clients. Desire to find a more structured routine after the chaos of the warmer months, wanting to jump into diet phases, and re-evaluating our relationships with exercise. In today's epi we're diving into…
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S4E19: What Would Paradigm Do!? AKA Helpers Helping the Helpless
For today's episode we put an anonymous question box out to the gram' fam for ya'll to share your burning questions, life dilemmas and other random shit you wanted feedback on. And we got some dang good ones. So today we're diving into all your debacles including: Deciding whether or not to have...
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S4E18: Just the Tips - "Help! I "forgot" to track..."
In this week's episode, we're dishing out some tips (and tough love) around how to better set yourself up for success with your nutrition, specifically through the summer months. We're also diving into some things to consider if preparation doesn't happen or obstacles arise. We explore the...
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S4E17: BTS of Sara's Pregnancy
On today's episode, Sara is diving in to her experience through pregnancy so far... while Nicola sits through multiple reminders of why she doesn't want kids! Tune in for a behind the scenes look into the emotional and physical changes Sara has experienced (the good and the bad), and how…
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S4E16: Stressed the F Out
In this week's epi, we've finally tackled a topic we've been meaning to cover for a long time: stress. Stress is a universal issue, especially for our high-achieving clients with busy lives, careers, and growing families. It has the potential to impact many areas of our health, lifestyle, and...
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S4E15: Changing Our Minds... Meal Plans an F-yes?!
In today's epi, we're taking a look at the pros and cons between macro tracking versus using a meal plan. For a long time we've preached that meal plans are not a great solution to long-term progress, but we've since changed our minds on the topic (with nuance, of course). Nicola shares her...
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S4E14: Chit Chat Patty Whack
We're BACK, surviving not thriving, but here nonetheless - and we're filling you in on everything that's been going on in our lives as Sara navigates pregnancy and Nicola gets ready for her comp exams. If you've also been riding the struggle bus lately, this epi will be a nice reminder that you…
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S4E13: Friends of the Pod - Kendra Dutton on Shift Work, Competitive Crossfit & Life Changes
On this week's friends of the pod episode I'm sitting down with my dear friend Kendra Dutton - a nurse, a competitive crossfit athlete and nutrition coach. We dive deep into Kendra's fitness & personal journey over the past years, discussing the challenges of balancing competitive CrossFit with…
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S4E12: Navigating Your Nutrition & Self-Care While Working Shift Work
This week we're delving deep into the complexities of managing health and wellness while working unconventional hours. Whether you're working shift work, living with someone who does, or coaching those who do - this episode provides a look into the cognitive, metabolic and other outcomes…
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S4E11: Random Hot Takes - Wellness, Boundaries, Capris + More
Today we're keeping things light as we dive into our initial reactions and random hot takes on various topics. We polled ya'll on the gram to give us single words to react and give our thoughts on, and as always, you came through. Tune in as we share our opinions on everything from marijuana,...
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S4E10: Friends of the Pod - Haleema on Fatness, Living in a Fat Body, Self-Love & More!
Nicola chats with friend of the pod, Haleema!!! Together they explore a deeply important but often ignored conversation around fatness! Discussing misconceptions and misunderstandings of fatness and highlighting major issues, biases and discrimination in fitness, wellness, and healthcare spaces....
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S4E9: Just the Tips - Converting Macros to Meals + Meal Planning Tips
On today's episode we're diving into all the tips on taking your macros and creating meals and a meal plan that not only fits your targets but also keeps you satisfied - mentally and physically. We're discussing: Considerations for meal timing and breaking down macros per meal Tips for meal...
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S4E8: All About that Body-ody-ody-ody Image
In today's episode, we're peeliing back the layers on how we see, think, and feel about our bodies, and exploring the multifaceted nature of body image, from cognitive beliefs to the behavioral actions we undertake in response to our self-perception. This episode goes beyond surface-level...
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S4E7: Friends of the Pod - Emily Iwanow on Motherhood, Change & Letting Go of Expectations
In our second friends of the pod episode we're chatting with Sara's friend and dear client, Emily. Emily is a mom, student, partner and coach who has navigated a lot of change over the past year! She shares her candid journey through pregnancy, postpartum challenges, and how she's managed to keep...
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S4E6: Just the Tips - Navigating Your Own Nutrition When Your Partner Doesn't Give a F*ck About Theirs
In our first "Just the Tips" episode, we delve into navigating nutrition in relationships where dietary goals or ideas differ. Whether you're deep into health and fitness goals, or simply trying to maintain a balanced diet, dealing with a partner who doesn't prioritize nutrition can be…
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S4E5: Exploring the Ties Between Grief, Body Image & Big Life Changes
In our second research deep dive episode, we're looking into some of Nicola's research for her course on grief. We delve into the intricate relationship between grief and our fitness journeys, exploring how the mourning of past selves, lifestyles, and physical states profoundly impacts our path...
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S4E4: Rapid Fire Q&A - Hyperfixation Meals, Injuries, Current Learnings + More
This week we're doing a rapid fire (ish because are we ever rapid at anything?) Q&A and answering all your burning questions from the gram! We chat about everything from our current hyperfixation meals, fave workout brands, shift work, dealing with injuries, what we've learned lately and more.…
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S4E3: Friends of the Pod - Nat Topalian
Welcome to our first of many Friends of the Pod episodes! Where we bring on listeners of the podcast, many of who are friends and/or clients of ours, and dive into their experiences, life and outlook! For our first of these episodes, we're pumped to have on our friend, and Nicola's long time…
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S4E2: Menstrual Dysfunction & Low Energy Availability
Today we're doing a deep dive into Sara's Masters research! We're talking all about menstrual dysfunction (MD), and specifically how low energy availability (LEA) can contribute to the health of your cycle. We discuss: Quick recap of the cycle phases Different types of MD and signs/symptoms to...
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S4E1: Personal Goals for 2024
We're back with another season of the pod! Today we're sharing our personal goals for 2024 - what we're working on in terms of personal development, work, fitness and all that fun stuff. We hope this gives you some inspiration for your own goal setting in 2024, with the reminder that there is...
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S3 Finale: Paradigm Wrapped
In our final episode of the season, we're diving into a little Paradigm Wrapped. Or moreso, Sara & Nicola wrapped. We're dropping all our best fuck yes's and fuck no's from 2023. Shows, movies, books, podcasts, habits, meals, you name it! If you're looking for recs for your entertainment…
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S3E20: SAD Girl Szn - Dealing with the Winter Blues
Days are shorter, weather is colder, and if you're finding yourself a bit more sad this time of year, you're not alone! In today's episode we're diving into Seasonal Affective Disorder (SAD), and some considerations for navigating your mental health during the winter months. We cover: SAD...
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S3E19: Your Favorite R-Word
The word that everyone is talking about right now... ROUTINE. Lots of our clients are have discussed craving getting “back into routine” after the hectic summer, so we’re diving into how to figure out what that actually means for you and some considerations for finding your “routine” again.We...
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S3E18: The One You've All Been Waiting For...
We back, baby! We polled the gram' and asked what ya'll wanted to hear in these last couple months of this season, and all the responses asked for a recap of Sara's wedding... so that's what we're doing today!We're diving into all things prep for the wedding, how we navigated nutrition leading up...
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S3E17: "Cycle Synching" - Is It All Just Hype?
Today we're diving into a hot topic in the online fitness space - the menstrual cycle and the concept of "cycle synching".Since we recorded our last episode on this topic in season 1, a few things have changed based on experience and continued research! We're touching on: A brief overview of the...
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S3E16: Yolo-ing Too Close to the Sun... & Other Summer Shit
We're shooting the shit today and talkin' about summertime, navigating nutrition during social times, effort and expectations, and a bit of a personal update as to what's been going on for both of us this summer!This is a fun episode with hopefully some laughs and some good takeaways for anyone...
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S3E15: Measures of progress: Who, What, When & Why
On today's episode we're diving into all of the various metrics of progress and biofeedback that we like to pay attention to with our clients.Whether your goals are fitness, performance or fat loss, the ways in which we measure progress and the types of biofeedback we're paying attention to can...
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S3E14: Cut the BS - A Realistic Look Into Our Current Fat Loss Phases
On today's epi, we're diving into fat loss phases from more of a personal update, as we’ve both been in them for awhile now.We go through a quick recap of each of our goals for this cut, how long it’s been, how and overall how we’ve been feeling throughout it. And also touch on: What our...
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S3E13: Learning the Hard Way
In today's episode, we're sharing a few examples of how struggle = better outcomesYou’ve heard the phrase, “Nothing worth having comes easily” & we think that applies directly to body composition changes, but for a lot of clients, nutritional changes in general.So let’s chat about some of the...
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S3E12: Shit We've Changed Our Minds On
Today we're going through a bunch of shit that we've changed our mind on over the last months to the last decade.We're diving into fitness trends, nutrition, overall well-being and throwing some just for fun things in there as well! Some of the topics we hit on: Reverse Dieting Cycle "Synching"...
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S2E11: Cocktail Hour
Full disclosure, we love a cocktail. But understanding how, when & WHY we’re including alcohol in our lives can be really empowering & supportive for our goals, decision-making & perhaps even our health outcomes.This is a broad topic, so we’re just going to scratch the surface of how alcohol...
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S3E10: Metabolism Hacks No One Is Talking About
Okay okay okay, if you know us, you know we ain't talkin' bout any "hacks" today. But we are diving into a commonly misunderstood and misused topic in the online space. We’re discussing what’s actually happening when we see statements like: “I’m eating more and I’m finally losing weight” “Reverse...
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S3E9: You talkin' to yo-self again?!
"Don't skip leg day, but do skip the negative self-talk"Self-talk is an internal dialogue that we all experience, often without even realizing it. It can be positive or negative, and can have a significant impact on our emotions, behaviours, and overall wellbeing. In the context of fitness goals,...
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S3E8: Using ChatGPT to Support Your Nutrition
It's absolutely wild that we're even recording this podcast. The ways in which AI has completely taken over is equal parts exciting and terrifying! While there are a lot of negative things that can come from tech use and the rise in AI, we're focusing on one of the positives this week. Turns out...
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S3E7: Taking A Break From Macro Tracking?
Lately we've had more & more clients transitioning away from macros or using tracking in a more flexible way, so we wanted to dive in to some considerations for your own relationship with tracking and some tips if you're wanting to take a break. Outline: Ideologies / thoughts around macro…
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S3E6: The Realities of Fat Loss Phases
On today's episode we're diving into the realities of fat loss phases. As much as social media likes to make it seem like it's sunshine and rainbows, and that you can "eat whatever you want" and still see progress, that isn't always the case. We're chatting about Sara's current fat loss phase…
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S3E5: Self-Care? Who Cares?!
In honour of Love Day, today's episode is all about that self-care - an often necessary piece of self-love and our ability to show up best in our relationships. But wtf does self-care actually mean? And how do we make it something that's part of our regular routine? That's what we're talking…
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S3E4: Sara Asks Nicola Anything
We've got a special episode today in celebration of Nicola's birthday 🎉 Today's epi is allll about this funny gal' we all know and love! Tune in to learn more about Nicola including: Her fave TV shows/characters Some unexpected realizations she's had since going back to school Things she would...
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S3E3: Self-Regulation Tool Kit (Pt.2)
Hiya fam! Welcome to part 2 of our self-regulation series, where we're breaking down how to know if you actually need rest, or if you're just being a lil' bitch 🙃 In today's episode, we're giving you lots of good takeaways to help determine this for yourself, and to help you take action / do the...
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S3E2 - Self-Regulation Pt. 1: The What & Why
Today is part 1 of our 2 part series on what we're calling "self-regulation" ... AKA how to know if you actually need rest or if you're just being a little b*tch :) In layman's terms, we’re speaking to the understanding of ourselves, our goals + needs + aligning our actions and behaviours to…
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S3E1 - Smash/Pass for 2023
The pod is back in business, baby! And we're kicking off season 3 with a SMASH vs. PASS episode - where we're weighing in on trends in nutrition, training, coaching + life for 2023. In this episode, we discuss whether to smash or pass on topics surrounding: Goal Setting Strength Training and...
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S2E21 - Season Finale: Nicola Goes Back to School, Some Inspiration & Squirrels
We're wrapping up season 2 of the podcast this week with a little personal update to fill ya'll in on what's been going on. Nicola talks about her Masters program, going back to school and being a student again, and Sara gives a little update on where she's at (aka all over the place). We chat...
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S2E20 - Self-Belief
Tune in for a free-flow episode today where we chat about the importance of self-belief when it comes to achieving our goals. We discuss our own ideas and experiences with self-belief and thoughts around: Belief in one’s self being central to progress The difference between others believing in…
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S2E19 - Preparing for a Diet Phase (5 Habits to Master)
Summer is almost done, and with September we often find individuals wanting to dive head first into a diet phase. Coming off a period of more flexibility (for most of us) throughout the summer, sometimes can leave us not feeling too hot physically whether it's digestion, body image or both. But...
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S2E18 - The "Consistency" Epi.
We hear it all the time in the health and wellness space... consistency is key! But what does it actually mean to be consistent? That's what we're talkin' bout on today's episode. We'll dive into: What does it mean to be consistent? How our definitions of consistency can change Understanding the...
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S2E17 - When Life Changes...
Welcome back to the pod! Today we're talking about something both of us and a lot of our clients have been experiencing lately... Transitions. Whether it be career, training, moving to a new city, new relationships - life transitions can feel a bit messy and scary but also super exciting. In this...
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S2E16 - Meal Prep Part 2
As a continuation of our discussion last week, today we're going into common struggles we see with our clients when it comes to meal prep and some ideas for troubleshooting. We touch on: How to not over-complicate the process Considerations if you're someone who gets sick of eating the same foods...
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S2E15 - Master Your Meal Prep (Ep 1 of 2)
This is the first of a 2 episode series where we dive into everything meal prep. One of the most supportive habits when it comes to our nutrition and fitness goals, but one we see a lot of clients struggle with. This episode we're going into some considerations for getting your meal prep habit...
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S2E14: Maintenance Phases (+ how to make the most of em')
Today we're talking all about one of, if not the most important phase when we look at the "dieting" cycle.... the maintenance phase! For lots of people, this period can feel a bit like "la-la" land, with a lack of direction or clear goal and purpose. But when done correctly, this phase plays a…
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S2E13: Defining Health
In today's episode, we're talking about all about health - what it means, how to work towards it and the importance of defining it for yourself. It's a conversation we have with most of our clients, and one that's very important when it comes to feeling our best. We're touching on: Conventional...
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ABOUT THIS SHOW
Deep conversations about our favorite things... food, fitness & feelings - with the occasional f*ck thrown in!
HOSTED BY
Paradigm Nutrition & Performance
CATEGORIES
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How many episodes does Your Favorite F-Word have?
Your Favorite F-Word currently has 84 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
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Deep conversations about our favorite things... food, fitness & feelings - with the occasional f*ck thrown in!
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Your Favorite F-Word has 84 episodes. Check the episode list to see recent publication dates and frequency.
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Your Favorite F-Word is created and hosted by Paradigm Nutrition & Performance.
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