In this episode, I share the five biggest mindset shifts I've seen make the difference after working with thousands of people over the years. Instead of focusing on cutting foods out, relying on willpower, or chasing more nutrition information, I explain why sustainable weight loss comes from building a realistic plan that fits your life.

We also dive into letting go of "good" and "bad" food labels, planning for real-life obstacles instead of pretending they won't happen, and focusing on changing your behaviours not just collecting more meal plans and recipes.

Time Stamps:

00:00 — The 5 mindset shifts that changed everything for my clients
01:45 — Stop asking what to cut out—start asking what to add
03:55 — Build a plan that survives real life, not just perfect days
06:50 — Why behaviour matters more than nutrition knowledge

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, I explain why overeating after dinner is rarely a nighttime problem. Most of the time, it’s the result of under-eating earlier in the day.

I walk through why trying to rely on willpower at night almost never works and how a better daytime eating structure can make evenings feel dramatically easier.

I also cover the importance of building balanced breakfasts and lunches, knowing when to add an afternoon snack, and avoiding the trap of compensating for a big night of eating by restricting the next day. Finally, I explain how the labels we give ourselves, like “I have no willpower” or “I can’t stop eating at night,” can keep the cycle going and what to do instead.

Time Stamps:

00:00 — Why nighttime eating isn't the real problem
02:20 — The daytime eating pattern that sets you up for success
05:00 — The mental trap of labeling yourself
06:15 — Why restricting the next day makes things worse

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, I explain why buying a walking pad has been one of the best investments I’ve ever made for my health. It’s not about replacing the gym or going for more runs. It’s about increasing the amount of movement I get during the other 95% of my week when I’d otherwise be sitting at a desk.

I share how I use my walking pad while working, who I think would benefit most from one, and why incidental movement can have a huge impact on weight management, joint health, and overall wellbeing. I also answer some of the common questions I get, including whether they’re noisy, which one I bought, and how I make working while walking easier.

Time Stamps:
00:00 — Why I think walking pads are worth it

02:15 — Exercise vs incidental movement

04:30 — How a walking pad helps with weight management

05:00 — My setup, tips, and common questions

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, I unpack the controversy around ham and processed meats, and separate the facts from the fearmongering.

I explain what it actually means when processed meat is classified as a Group 1 carcinogen, why that doesn’t mean it’s as dangerous as smoking, and how social media has done a pretty poor job of explaining the difference.

I also break down the real increase in bowel cancer risk associated with processed meats, how to put that risk into context, and why nutrition decisions are rarely black and white.

Time Stamps:
00:00 — Why ham has become so controversial

01:40 — What a Group 1 carcinogen actually means

03:30 — The real cancer risk from processed meat

05:00 — Why context matters when making food choices

06:30 — Why ham isn’t “as bad as smoking”

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, I talk about calorie tracking, why I actually like it as a tool, and also why I think a lot of people stay stuck using it for way too long.

I explain how I prefer to use tracking in short bursts to help set a course, learn portions, and recalibrate when needed, rather than relying on an app to make every food decision forever.

I also walk through some practical ways to start pulling back from tracking if you’ve become overly reliant on it, including tracking less frequently, moving away from macros, using visual food logs, and shifting your focus toward performance or skill-based goals instead of just aesthetics.

The goal isn’t to fear tracking, it’s to eventually build enough confidence that you don’t need it all the time.

Time Stamps:

00:00 — Why tracking calories can be helpful

01:40 — The healthiest way to use tracking

03:30 — How to start pulling back from tracking

05:00 — Visual food logs and tracking alternatives

06:30 — Why performance goals can help you stop tracking

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, Jenna and I unpack the obsession with high-protein diets and why more protein isn’t always better. We talk about how social media has skewed people’s expectations around what “enough” protein actually looks like, and why chasing huge protein numbers can sometimes come at the expense of carbs, fats, fibre, performance, and overall enjoyment of food.

We also break down what optimal protein intake actually looks like for most people, why carbohydrates are still incredibly important for training and recovery, and how eating “just enough” protein can often leave you feeling and performing better than forcing down ultra high-protein meals all day.

Time Stamps:
00:00 — Why people think they need way more protein
04:00 — The problem with the “more is better” mindset
08:20 — Why carbs actually help you build muscle and perform better
14:20 — The satiety myth and why high-protein diets can backfire

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, I’m talking about meal planning and why, despite being a bit boring and unsexy, it’s one of the most powerful things you can do for your nutrition and weight loss goals.

I walk through a couple of different ways to approach it, from having specific meals planned for each day to creating a flexible pool of meals to choose from throughout the week. I also share some practical tips that have helped me personally, like habit stacking meal planning onto something you already do, going digital so you can reuse old meal plans, and focusing on planning the meals you struggle with most instead of trying to perfectly map out every bite.

The big message is that you don’t need a perfect plan, but you do need some kind of plan. Because “winging it” is usually what gets people into trouble.

Time Stamps:
00:00 Why meal planning matters for weight loss and nutrition
02:00 The two best ways to meal plan
03:20 Habit stacking and making meal planning easier
07:50 Why you need to plan for weekends too

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.

In this episode, I’m talking about understanding your hunger a bit better and, more importantly, seeing it coming before it hits you.

I focus on two of the biggest drivers I see all the time: poor sleep and, for a lot of women, certain stages of the menstrual cycle. Both can ramp up hunger pretty significantly, and if you’re not expecting it, it can feel like you’ve just “lost control” out of nowhere.

What I want you to do instead is get ahead of it. Start spotting your high-risk hunger days, adjust your meal timing, have food ready, and go in with a plan. Because when you’re proactive, you’re in control. When you’re reacting, you’re already on the back foot.

Time Stamps

00:00 Understanding Hunger and Its Triggers

02:44 The Impact of Sleep Deprivation on Hunger

05:20 Menstrual Cycle and Hunger Awareness

Click me for show notes!

PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, ​click here to join the weightlist​.