CFK Nutrition Podcast

Challenge starts Monday 20th April 2026

SummaryIn this episode, Kate discusses the challenges of setting and achieving goals in January. We talk expectations, treats and the being all or nothing.Chapters00:00 New Year, New Goals: The January Dilemma02:43 Balancing Treats and Healthy Choices05:55 The All-or-Nothing Mentality08:39 Starting Before You're Ready11:39 The Power of Saying No14:13 The Launchpad Challenge17:17 Tracking Progress with Healthly19:55 Setting Realistic Expectations22:31 Flexibility in Your Journey25:30 Embracing the Process Over Perfection

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 the festive season while allowing for enjoyment and flexibility. You'll get insights on how to navigate holiday meals, the significance of proper meal planning, and the psychological aspects of eating. I also addresses the transition into the New Year and how to set realistic weight loss goals while maintaining a balanced approach to nutrition. We've got strategies for maintaining weight during the holiday season, emphasizing the importance of mindful eating and not labeling days as 'bad' or 'good.' Plus insights on how to navigate high-calorie days, the significance of allowing flexibility in eating, and the mental aspects of food relationships. Chapters00:00 Introduction and Year-End Reflections02:23 Healthly Challenge Wins and Client Success Stories13:32 Strategies for Navigating Holiday Eating19:50 Maintaining Weight During the Holidays40:09 Transitioning to the New Year: Weight Loss Goals40:36 Navigating Holiday Eating and Maintenance54:10 Transitioning Back to Weight Loss and Nutrition Periodisation01:06:00 Planning for the Year Ahead

Download Healthly here 👇Iphone https://apps.apple.com/au/app/ai-nutrition-tracker-healthly/id6747458737Android https://play.google.com/store/apps/details?id=com.healthlyai.app&pcampaignid=web_shareThis episode is about those moments that you really want something but at the same time feel paralyzed by the thought "but what if I fail" or "what's the point?"Stop self-sabotaging and get your old beliefs out of the way when you learn this skill.Chapters00:00 Introduction and Special Offer03:00 Tracking with Healthly06:00 Mindset and Tracking12:00 Cognitive Dissonance in Nutrition18:00 Reframing Thoughts and Beliefs24:00 Body Neutrality and Acceptance30:00 Conclusion and Final Thoughts

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 time, individuals may notice their weight fluctuating within a small range—around 200 grams—without any downward trend. However, it’s crucial to understand that often, what we perceive as a plateau may actually be a misdiagnosis. Before labeling a period as a plateau, it’s essential to evaluate other factors that may influence weight loss, such as calorie intake, metabolic rate, and lifestyle changes.Key takeaways include:1. A plateau is defined as no significant weight change for four to six weeks, with fluctuations of about 200 grams.2. Adjusting caloric intake is crucial as weight loss occurs, and individuals may need to decrease their calories further to maintain a deficit.3. Tracking average weight, tape measurements, and photos can provide a more accurate representation of progress.4. Be aware of hormonal influences on weight and how they can affect measurements.5. If there is something else going on, see your specialist as reducing calories further could exacerbate the problem.

SummaryDr. 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 of maintaining muscle mass, and the impact of lifestyle choices on hormonal balance. Dr. Zinkoff emphasizes the need for a holistic approach to health, integrating nutrition, exercise, and mindfulness, while also addressing the complexities of hormone replacement therapy and the importance of individualized care.Chapters00:00 Introduction to Hormonal Health01:19 Personal Journeys with Testosterone04:59 Understanding Testosterone's Role in Women's Health08:53 The Importance of Testosterone11:58 Misconceptions About Testosterone15:08 Navigating Hormonal Changes in Women18:05 Lifestyle Changes and Hormone Replacement20:32 Addressing Overtraining and Hormonal Imbalances22:49 Adapting Training and Nutrition Across Decades27:03 Fitness for Women in Their 60s33:00 Challenging Fixed Mindsets in Health33:26 The Struggle with Instant Gratification34:30 Detective Work in Health: Lifestyle vs. Hormones35:54 The Illusion of Youth: Reflecting on Past Health38:24 Mindfulness in Eating and Lifestyle Choices40:13 Incorporating Mindfulness and Meditation42:43 The Role of Mindfulness in Health Decisions46:06 Understanding Alcohol and Emotional Connections47:47 Debunking Myths: Hormones and Cancer49:33 Taking Responsibility for Health Decisions51:48 Forgiveness and Learning from Past Choices54:05 The Complexity of Medication and Health

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 this helpful for you? Add a comment!

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 inconsistency, ideally I can get to the underlying cause!If you liked this episode, let me know in the comments!

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; www.cfkate.com/onlinecoursesChapters00:00 Introduction to Nutrition Tools06:05 Understanding Your Eating Habits12:08 Client Success Stories and Realizations18:04 The Fix: A New Approach to Eating24:13 Building Healthy Habits Without Tracking29:20 Motivation Through Community Challenges34:33 Identifying Your Nutritional System42:22 Life Changes and Nutritional Adjustments51:33 Gut Health and Nutritional Repletion56:44 Healthy Snacking and Cravings Management01:05:33 The Power of Choice in Eating01:10:46 Taste Hunger vs. Physical Hunger01:17:19 Joyful Meals and Treats as a Strategy

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 launched again in a few months!

Chapters00:00 Understanding Preconception and Its Importance02:03 The Role of Hormonal Birth Control in Fertility04:52 Nutrient Deficiencies and Their Impact on Fertility12:13 Food First: The Importance of Diet Over Supplements17:10 The Folate Debate: Natural vs. Synthetic24:13 Morning Sickness: Nutritional Influence and Expectations30:04 Tracking Health: Fertility Awareness and Cycle Monitoring31:12 Understanding Hormonal Health and Nutrition33:29 The Role of Progesterone in Fertility36:16 Dietary Fats and Hormonal Balance37:47 Nutritional Needs for Men and Sperm Quality42:41 Weight Management in Preconception49:11 Postpartum Nutrition and Weight Loss55:54 Weight Gain During Pregnancy: A Balanced Approach

Best exercise for weight loss?Does running count towards your 10,000 steps?I can't get any deep sleep?Thoughts on collagen?

00:00 Introduction and Background03:06 Journey into Nutrition and Dietetics06:01 Struggles with Eating Disorders and Athleticism08:57 Transition to Bodybuilding and Competition12:01 The Science of Bodybuilding and Nutrition15:02 Balancing Competition Prep and Mental Health17:52 Frequency of Competitions and Goals21:00 Dieting Strategies and Flexibility23:55 Managing Fiber Intake and Overall Health27:06 Menstrual Cycle and Body Fat Relationships29:51 Performance vs. Aesthetics in Sports32:53 Advice for Average Clients34:04 Balancing Muscle Gain and Fat Loss42:09 The Importance of Long-Term Goals

QANDA = Q and AOn 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 @cfknutrition hereEpisodes referenced;Dr Tyna Moore https://open.spotify.com/episode/1jNcnqkZ1tYhYZN1Dqrx9s?si=49a303d949b14309Dr Stacy Simshttps://open.spotify.com/episode/5IMOaYiqKtD69mMWzRU9o6?si=e97fce4abff4449f

Is being extreme always a bad thing...?Sign up for Launchpad (starts March 31st, 2025)https://www.cfkate.com/courses

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 shares insights on managing side effects of treatment, the significance of muscle health, and the impact of lifestyle choices on cancer risk.Chapters00:00 Introduction to Cancer Nutrition and Dr. Krystal Zuniga05:21 Debunking Myths: Sugar and Cancer12:14 Foundational Nutrition Principles for Cancer Patients 20:00 Addressing Side Effects: Nausea and Loss of Appetite23:14 Understanding Cancer Statistics and Prevention 30:41 Red Meat: Risks and Recommendations34:56 Navigating Dietary Choices for Cancer Prevention41:54 The Importance of Muscle Health43:56 The Role of Supplements in Cancer Care56:57 Dr Krystle's Personal Nutrition Practices and Goals

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.- When to reduce your team.*the audio drops down in volume in the last 5 minutes due to the microphones disconnected. It's me, not your speakers.

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 emotionally charged with food. Get your planner here and use the code CFKATE for a discount.

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. Everyone building an online business needs to listen to this for the confidence to know that 7-figures is possible for anyone. Follow Zoe at @musclenerds_education

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!

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 become coaches…Until now!!Sign up at cfkate.com/courses

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/

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).

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.

This is a deep dive into my history of eating and how I now enter weight loss phases.

Get my nutrition checklist here www.cfkate.com/shop

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: https://www.drtyna.com/ozempicuncovered Instagram: https://www.instagram.com/drtyna/

How to get more pleasure out of the foods you love; edge yourself.

Making food decisions easier, understanding what you *really* need and an important tool for long-term consistency. Behaviour change begins with awareness.

HUGE announcement from Jason Phillips plus the lessons he has learnt and changes he has made from 20 years in the industry.

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) through raising two kids and getting divorced and going through menopause.

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. You can get her courses with 15% off with the code CFAKTE at fertilitycharting.com.au 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 pill, that moment you learn discharge isn't just discharge and, after listening, you should be able to tell me if the pill is more like being pregnant or being menopausal...

10 weeks is over just like that, here is what happens when you deliberately stop tracking and weighing yourself for 10 weeks.

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, this will help you decipher the good trainers from the bad IMMEDIATELY. Consider your bullshit radar refined after listening to this episode.

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!!

Motivation is a drug. Here's why thinking you need it is a trap.

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]

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 mention the shit she has been through on hormonal birth control - such a packed episode and super insightful for young female athletes. Buy a tempdrop here and get a cheky discount with the code CFKATE.

Getting a little personal today, send this to the men you know x

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).

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 - The transition between CrossFit Games athlete mindset and mum mindset - Dark times with food in her past - How she talks to her daughter about food and her body now Feel good episode with advice we all need to be reminded of more often!

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 endometriosis - Listener Q&A's Follow Bess on instagram at @physio.bess

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 in-person to online - Challenges I've faced - Having work-life balance - My hot take on niches 🔥 - Online marketing and social media - Mentoring If you have ever wondered about what happens behind the scenes at CFK, this is the episode for you!

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.

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

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!

- 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

2024 Masterclass Announcement (including topics covered month by month). This call is a taste of what's to come! Ever thought about joining CFK Nutrition? 2024 is the year to do it! Coaching will now include a monthly live coaching call and monthly workbook along with your weekly one-on-one calls. Did someone say game changer?? If you want to overhaul your behaviours, habits and thinking about food, your body and health, this is the process to invest in. See you in January ;) www.cfkate.com/cfknutrition

A SUPER refreshing chat, this is not your typical mainstream information and, I dare say, you will be challenged at times.

What being lean won't fix for you... yup, the truth hurts. This is such a good reality check and will make you rethink your goals which might just be the perfect thing to hear before we kick of 2024!!