96 Episodes
Episode 101: Do you need a preworkout?
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 Supplements01:21 Understanding Ingredients and Their Importance08:30 Choosing the Right Pre-Workout for You12:48 Final Thoughts on Pre-Workout SupplementsClick me for show notes!
Episode 100: How Much Protein is Too Much?
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. Optimal02:53 The Importance of Protein for Health and Performance06:13 Navigating Protein Recommendations and MisconceptionsClick me for show notes!
Episode 99: Are Fake Meats Healthy?
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 Stamps00:00 Introduction to Fake Meats02:57 Nutritional Value of Fake Meats05:48 Health Implications of Processed Foods08:16 Conclusion and Final ThoughtsClick me for show notes!
Episode 98: Food Wastage & Weight Loss
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 Stamps00:00 Understanding Food Wastage and Weight Loss06:12 Reframing Food Wastage Mindset09:00 Practical Tips to Reduce Food WastageClick me for show notes!
Episode 96: Hunger & Weight Loss
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 Stamps00:00 Understanding Hunger in Weight Loss02:54 Strategies to Manage Hunger05:46 The Importance of Meal Timing and Composition09:00 Navigating Hunger During Sleep Deprivation and Menstrual CyclesClick me for show notes!
Episode 94: Parasite Cleanses
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 Stamps00:00 Introduction to Parasite Cleansers02:55 Understanding Symptoms and Misconceptions05:46 The Reality of Parasite Infestation and TestingClick me for show notes!
Episode 93: Should I worry about preservatives?
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 Stamps00:00 Understanding Preservatives: A Broad Overview02:49 The Importance of Whole Foods in Your Diet06:14 Critique of Apps and Tools for Food Choices09:06 Shifting Perspectives on Food and NutritionClick me for show notes!
Episode 90. Sugar Addiction
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 stamps00:00 Understanding Sugar Addiction02:53 The Reality of Sugar Cravings06:09 Practical Strategies for Moderation08:56 Empowerment Through PermissionClick me for show notes!
Episode 88. Should You Reverse Diet?
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 stamps00:00 Understanding Reverse Dieting02:54 Metabolic Adaptation Explained05:46 The Case Against Reverse Dieting09:06 Psychological Considerations in DietingClick me for show notes!
Episode 87. Bad Days Better
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 stamps00:00 Making Bad Days Better04:48 The Power of Weekend Nutrition Click me for show notes!
Episode 86. New Years Resolutions
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. Timestamps00:00 New Year, New Goals: Embracing Resolutions02:58 The Science of Goal Setting: Finding the Sweet Spot05:50 Implementation Intentions: The Key to SuccessClick me for show notes!
Episode 85. Fermented Foods
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 Foods02:55 Understanding Probiotics and Prebiotics04:45 Ranking Fermented Foods for Gut Health07:07 Key Considerations for Buying Fermented FoodsClick me for show notes!
Episode 84. Butter vs. Margarine
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 stamps00:00 Butter vs. Margarine: The Age-Old Debate02:50 Understanding Saturated Fats and Health Risks06:08 The Evolution of Margarine and Trans FatsClick me for show notes!
Episode 83: Full Fat vs. Low Fat Dairy
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.Timestamps00:00 Introduction to Dairy Debate06:12 Saturated Fat and Health Risks11:00 Debunking Myths about Low Fat DairyClick me for show notes!
Episode 82: Christmas Food with Jenna Stein
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 stamps00:00 Introduction to Holiday Nutrition Challenges02:55 Understanding Triggers During the Festive Season06:03 Strategies for Maintaining Routine09:01 Incorporating Holiday Foods Mindfully12:11 Mindfulness and Intentional Eating14:58 Embracing Flexibility and Enjoyment18:06 Conclusion and Key TakeawaysClick me for show notes!
Episode 81: Protein Powder & Breastfeeding
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 scoopTimestamps00:00 Introduction to Breastfeeding and Protein Powder02:22 Understanding Protein Powder Safety05:07 Best Practices for Using Protein Powder06:34 Conclusion and Final Thoughts Click me for show notes!
Episode 80: How to Drink Enough Water
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!Timestamps00:00 Introduction to Hydration05:48 Practical Tips for Staying Hydrated
Episode 79: Diet Breaks
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. Timestamps00:00 Introduction to Diet Breaks06:07 Identifying Red Flags for Diet BreaksClick me for show notes!
Episode 78: Protein Water
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!Timestamps00:00 Introduction to Protein Water02:53 Types of Protein Water06:12 Recommendations for Protein Water
Episode 77: Protein Added Foods
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 Stamps00:00 Introduction to Protein Added Foods02:20 Understanding Protein's Importance04:12 Evaluating Protein Added Foods09:01 Making Informed Choices About ProteinClick me for show notes!
Episode 76: Fat Loss Without Tracking
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 Stamps00:00 The Case for Calorie Tracking02:51 Strategies for Fat Loss Without Tracking06:10 Mindful Eating and Its Importance09:53 Reflecting on Weekly Intake for SuccessClick me for show notes!
Episode 75: The Chocolate Rules
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 Stamps00:00 Introduction to the Chocolate Rules02:00 Understanding Hunger and Chocolate Consumption04:50 Mindful Eating and Portion Control09:09 Practical Tips for Enjoying ChocolateClick me for show notes!
Episode 74: Cheat Meals
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 Stamps00:00 The Problem with Cheat Meals02:19 Reframing Language Around Food06:38 Embracing Relaxed Meals
Episode 73: Ultra Processed Foods
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 Stamps00:00 Introduction to Ultra-Processed Foods02:49 Understanding the Nova Classification System05:45 The Nutritional Debate: Processing vs. Nutrient Content08:58 The Impact of Texture on Food Consumption
Episode 72: Weight Loss Plateaus
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 Stamps00:00 Understanding Weight Loss Plateaus and Metabolic Adaptation03:49 The Role of Metabolic Adaptation in Plateaus06:10 Strategies to Overcome Plateaus: Eating Less09:02 Strategies to Overcome Plateaus: Increasing Energy Expenditure11:26 Taking a Break at Maintenance Calories12:50 Recalculating Maintenance Calories
Episode 71: The Placebo Effect
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 Stamps00:00 Introduction to the Placebo Effect01:23 Explaining the Placebo Effect05:18 The Power of Expectancy06:46 Examples of the Placebo Effect09:12 Importance of Critical Appraisal10:09 Conclusion and Takeaways
Episode 70: What is “Just Enough”?
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
Episode 69: How big should my calorie deficit be?
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 Stamps00:00 Introduction and Favor Request00:56 Assumptions and Important Considerations03:01 Size and Activity Levels04:00 Impact of Size on Deficit Size05:25 Historical Approaches to Deficits07:17 Summary and ConclusionClick me for show notes!
Episode 68: Nutrition for IBS with Kat Georgeou
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 Stamps00:00 Introduction to IBS03:05 Diagnosing IBS09:39 Exploring the Subtypes of IBS17:04 Treatment for IBS19:37 Managing IBS21:50 The Role of FODMAPs in IBS24:07 Medications and Supplements for IBS26:29 Exercise, Hydration, and Bowel Routine for Bowel Health
Episode 67: Ozempic
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 Stamps00:00 Introduction and Removal of Intro Music02:24 Approval of Wegovy for Weight Loss06:13 Additional Mechanism of Zepatides: GIP Agonists08:13 Ethical Considerations and Support for Lifestyle Interventions11:04 Potential Side Effects of Weight Loss Medications14:18 Conclusion and Call to Action
Episode 66: Nutrition for ADHD with Jenna Stein
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 Stamps00:00 Introduction and Overview03:05 ADHD and its Impact on Nutrition and Health06:47 Managing Impulsivity and Food Cravings14:00 Restructuring the Food Environment for Success19:16 Simplifying Meal Planning and Preparation21:47 Finding Dopamine Hits Outside of Food24:21 Meal Prepping and Nutrition27:16 Importance of Eating Regularly31:04 Dealing with Food Fixations and Aversions36:21 Embracing Imperfection and Finding Strategies
Episode 65: Nutritional Levers
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!
Ep. 64: Set Point Theory
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 Stamps00:00 Introduction and Trigger Warning01:53 Introducing the Dual Intervention Model05:41 Critiques of the Set Point Theory07:36 The Dual Intervention Model: A Comprehensive Framework11:54 Focusing on Factors Within Our Control13:22 Conclusion and Call to ActionClick me for show notes!
Episode 63: Nutrition for Menopause Pt.2 with Kat Georgeou
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 Stamps00:00 Introduction and Recap of Previous Episode02:49 Body Fat Accumulation and Patterns in Menopause07:37 Practical Changes for Managing Body Composition14:11 Diets and Supplements for Menopause20:29 Understanding Hormone Replacement Therapy (HRT)22:32 Key Takeaways for Managing MenopauseClick me for show notes!
Episode 62: The Dirty Dozen
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 Stamps00:00 Introduction to the 'Dirty Dozen' List01:29 The Issue with the 'Dirty Dozen' List06:17 Understanding Acceptable Daily Intake Levels07:46 Don't Rely on the 'Dirty Dozen' List for Purchasing Decisions
Episode 61: The Carnivore Diet
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!
Episode 60: Dietary Nitrates
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 Stamps00:00 Introduction to Dietary Nitrates02:26 The Benefits of Nitric Oxide03:49 Nitrates and Exercise Performance06:43 The Formation of Nitrosamines and Cancer Risk07:00 The Impact of Mouthwash on Nitric Oxide Levels08:20 Conclusion and Call to ActionClick me for show notes!
Episode 59: Food and Inflammation
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 Stamps00:00 Introduction to Diet and Inflammation03:45 Factors in the Diet that Promote Inflammation06:42 The Dietary Inflammation Index09:04 The Role of Excess Calories in Inflammation14:00 Examples of Anti-Inflammatory Dietary Patterns Click me for show notes!
Episode 58: Fasted Training with Jenna Stein
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 Stamps00:00 Introduction and Overview04:29 The Role of Glycogen in Fasting08:10 Fat Oxidation vs. Fat Loss13:28 The Impact of Fasted Training on Body Composition27:15 Determining the Need for Pre-Workout Meals Based on Exercise Intensity31:36 Conclusion and Next StepsClick me for show notes!
Episode 57: Fat Loss and Life
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 Stamps00:00 Exploring Flexible Approaches to Calorie Deficits02:23 The Benefits of Diet Breaks and Maintenance Weeks05:40 Finding the Right Structure for Fat LossClick me for show notes!
Episode 56: Kiwifruit & Constipation
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!
Episode 55: Nutrition for Anxiety and Depression with Jenna Stein
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 Stamps00:00 Introduction and Why Mental Health is Important08:29 The Mediterranean Diet and Gut-Brain Axis13:08 The SMILES Trial and the Role of Diet in Depression28:00 The Importance of a Personalized Approach and Seeking Professional HelpClick me for show notes!
Episode 54: Everything Protein
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 Stamps00:00 Introduction to Protein and its Importance05:14 Determining Protein Targets Based on Body Composition15:10 Debunking Myths: Protein Absorption and Kidney Health
Episode 53: Seed Oils
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!
Episode 52: Nutrition for Menopause with Kat Georgeou
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 misinformationSo I sat down with Kat to cut through all that BS and figure out what’s actually important, and what’s notClick me for show notes!Time Stamps00:00 Introduction and Background03:00 Understanding Perimenopause05:05 Nutrition for Bone Health07:33 Nutrition for Heart Health09:12 No One-Size-Fits-All Diet12:23 Body Composition Changes14:43 Maintaining Muscle Mass16:28 Supplements for Menopause21:32 Conclusion
Episode 51: Eat More Resistant Starch
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!
Episode 50: Gym Myths with Jenna Stein
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 Stamps00:00 Introduction00:40 Protein Shakes08:28 Protein Absorption15:38 BCAAs23:10 IIFYM
Episode 49: Help! I’ve Got Low Iron
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 beIn 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 infusionsIf you or someone you know is struggling with their iron levels, give this a listen!Click me for show notes! Time Stamps00:00 Introduction and Importance of Iron01:14 Symptoms and Diagnosis of Low Iron03:11 Causes of Low Iron: Decreased Iron Intake or Absorption05:24 Increasing Dietary Iron Intake06:53 Improving Iron Absorption10:19 Factors Inhibiting Iron Absorption13:13 Iron Supplements and Infusions14:10 Post-Iron Infusion Considerations
Episode 48: How To Use The Scales
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 beClick me for show notes! Time Stamps00:00 Intro01:00 The Divisiveness of Scales02:29 How to Use the Scales03:55 The Importance of Timing04:26 Frequency of Weigh-ins06:23 The Fluctuations of Weight07:23 The Benefits of Longer Intervals08:38 Reconsidering Weekly Weigh-ins09:08 Alternative Measurement Methods09:38 Conclusion
Episode 47: Eat More Lentils
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 dietThis 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!
Episode 46: Help! I Ate Too Much
Overeating is a very normal, natural thing to do, but it can leave you feeling a bit yuckHere are some quick tips to help you get back feeling better, soonerClick me for show notes!
Episode 45: Organic vs. Non-Organic
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 upClick me for show notes!
Episode 44: Fertility Nutrition with Stefanie Valakas
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!
Episode 43: Shift Work with Kat Georgeou
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 me for show notes!
Episode 42: Can I Eat After 7pm?
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!
Episode 41: CrossFit Nutrition with Jenna Stein
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!
Episode 40: Nutritionist vs. Dietitian with Alex Thomas
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!
Episode 39: Food & Mental Health with Nicole Lippman-Barile
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!
Episode 38: Body Image with Emilia Thompson
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!
Episode 37: Does aspartame actually cause cancer?
There has recently been a huge amount of buzz about the World HealthOrganisations 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!
Episode 36: Weight Cuts with Aidan Muir
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!
Episode 35: How to exercise more
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!
Episode 34: Crossfit to Bodybuilding with Jess Coughlan
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!
Episode 33: Social Media Misinformation with Dr. Jess Stokes-Parish
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!
Episode 32: Top 5 Nutrition Mistakes
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!
Episode 31: IBS Supplements with Crystal Austin
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!
Episode 30: Recovery Science with Dr Dean J Miller
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!
Episode 29: Help! I'm In a Calorie Deficit But I'm Not Losing Weight
“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 will help you troubleshoot exactly what’s going on!Click me for show notes!
Episode 28: Vegan Performance with James Newbury
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!
Episode 27: Kids’ nutrition with Dr Kyla
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!
Episode 26: Struggling With Bloating? This Is For You
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!
Episode 25: Reflux
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!
Episode 24: Help! I Hate Breakfast
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!
Episode 23: The Best Thing You Can Do For Your Nutrition
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!
Episode 22: How To Eat More
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!
Episode 21: Lowering Your Cholesterol
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!
Episode 20: Protein Powders
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!
Episode 19: Weekend Eating
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!
Episode 18: Lactose Intolerance
“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!
Episode 17: FODMAPs
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!
Episode 16: Creatine
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!
Episode 15: Building Muscle
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!
Episode 14: Glutamine
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!
Episode 13: Adrenal Fatigue
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!
Episode 12: BCAAs
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. Click me for show notes!
Episode 11: Soy
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!<insert tofu pun here>Click me for show notes!
Episode 10: The Blood Type Diet
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…Click me for show notes!
Episode 9: MSG
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?Click me for show notes!
Episode 8: Dairy
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 👌🏻Click me for show notes!
Episode 7: Starvation Mode
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!Click me for show notes!
Episode 6: Fasted Training
Is fasted training the secret to greater fat loss, longer lasting sex and life eternal?Prefer to read? I send out a weekly email covering a broad range of nutrition and health science topics. You can jump on the list by clicking here. 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!Click me for show notes!
Episode 5: Sugar
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 🙂 Click me for show notes!
Episode 4: Food Sensitivity Tests
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. Click me for show notes!
Episode 3: Red Meat
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. Click me for show notes!
Episode 2: Artificial Sweeteners
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. Click me for show notes!
Episode 1: The Alkaline Diet
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!Click me for show notes!