I was chatting about one of the trickiest goals in nutrition: trying to lose fat and build muscle at the same time, also known as recomposition.

Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act.

A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pull this off more easily. If you’ve been training for years, progress will be slower and harder to notice, which is why tracking multiple metrics (not just the scale) is so important.

I also talked about how key proper nutrition and strength training are if you’re chasing recomposition. You can’t outsmart the basics.

At the end of the day, I just encourage people to think carefully about whether aiming for both goals at once makes sense for them. It’s a slower process than focusing on fat loss or muscle gain alone, but if you’re patient and consistent, it can absolutely work.

Time Stamps:

00:00 The Holy Grail of Fitness Goals

05:25 The Importance of Training Age

10:32 Tracking Progress in Recomposition

Click me for show notes!

In this episode, I’m sharing my go-to strategies for making meal planning way less of a headache.

I’ll walk you through how I stack habits together so planning feels automatic, how I use tech to make the process smoother, and why mapping out the whole week (yep, weekends too) is a game changer.

I’ll also break down simple ways to save time with online shopping and keep your plan flexible without dropping the ball.

These are the same things I use myself and with clients, and my goal is to give you a bunch of practical tips you can steal to make meal planning less stressful and way more doable.

Time Stamps:

00:00 Introduction to Weekly Planning

05:27 The Benefits of Online Grocery Shopping

Click me for show notes!

I get asked all the time about calorie counting apps. What’s the “best” one? Honestly, it’s not about which app is the most accurate. The best app is the one you’ll actually stick with.

I’ve played around with the big names like MyFitnessPal and Chronometer. They both have their pros and cons, different features and different vibes, but the key is making sure you’re cross-checking the data and not just blindly trusting it.

Then there are the newer AI-driven ones like Carbon and MacroFactor. They’re pretty cool because they’ll actually adjust your targets for you based on how you’re tracking, instead of you having to figure it all out yourself.

At the end of the day, my goal isn’t to push one app over another. It’s to help you find the one that fits you, your lifestyle, your preferences, your level of patience with tracking. Because the “right” app isn’t the fanciest or the most high-tech one. It’s the one you’ll actually use consistently.

Time Stamps:

00:00 Introduction to Calorie Counting Apps

05:18 Chronometer: A Detailed Look

10:26 Conclusion and Final Thoughts

Click me for show notes!

I’ve been noticing electrolyte supplements popping up everywhere lately, so I wanted to chat about them. There’s a lot of hype, but also a fair bit of misunderstanding. Most people don’t actually need electrolyte powders or fancy drinks, if you’ve got a balanced diet and you’re drinking enough fluids, you’re usually covered.

Where things can go wrong is when people overdo it, especially with sodium. That can actually cause more harm than good.

Now, I’m not saying electrolytes are useless. There are definitely times when they make sense, like if you’re doing long, sweaty workouts, spending hours in the heat, or you’ve got higher needs for medical reasons. But for the general population? You’re probably fine without them.

Bottom line: before you jump on the supplement bandwagon, take a step back and think about whether you really need it.

Time Stamps:

00:00 The Rise of Electrolyte Supplements

05:11 Potential Risks of Excessive Sodium Intake

Click me for show notes!

In this episode, I’m talking about how nutrition can support your recovery from musculoskeletal injuries.

The two biggest things I focus on are making sure you’re eating enough calories and keeping your protein intake solid. From there, I take a step back and cover the bigger picture, like why fruits and veggies matter, when vitamin D is worth checking in on, and how creatine might (or might not) fit into the puzzle.

Most importantly, I’ll remind you that while nutrition helps, it’s only one piece of the puzzle. The real magic happens when you pair it with proper medical advice and a good rehab plan.

Time Stamps:

00:00 Introduction to Nutrition for Injuries

05:20 Supplementation and Final Thoughts

Click me for show notes!

In this episode, I’m talking about muscle loss what actually happens when you’re not training because of injury, travel, or being sick.

A lot of people worry that they’ll lose all their progress in a matter of days, but it’s actually a slower process than you think. The key is to stay active in whatever way you can, even if it’s just small movements.

I also clear up some of the myths around protein and nutrition, because no, you don’t need to panic or overhaul your diet the second you stop lifting. The goal is to keep your body moving, fuel it properly, and not stress over short breaks.

At the end of the day, it’s about having a practical plan to look after your muscle health until you’re back in your normal routine.

Time Stamps:

00:00 Understanding Muscle Loss

05:29 Nutrition and Muscle Maintenance

Click me for show notes!

In this episode, I’m diving into the link between your diet, your training, and your menstrual cycle.

There’s a lot of blanket advice out there—“eat more carbs here,” “don’t lift heavy there”—but the truth is, what works for one person might be useless for another.

Instead of following generic rules, I’ll walk you through how to actually figure out what your body needs.

We’ll talk about tracking how you feel, noticing patterns, and then making small, intentional tweaks to your food and training so they work with your cycle—not against it.

Time Stamps:

00:00 Understanding the Menstrual Cycle and Nutrition

05:38 The Importance of Listening to Your Body

Click me for show notes!

In this chat, I’m talking about cortisol — you’ve probably heard it called the stress hormone — and what it actually does in your body. It’s not good or bad on its own. In fact, it plays an important role in helping you wake up, exercise, and respond to stress.

There’s a lot of misinformation out there about cortisol causing weight gain. The reality is, your nutrition, activity, sleep, and stress habits matter far more for your weight than your hormone levels. Cortisol might affect where you store fat, but it’s not the reason you gain it in the first place.

That’s why I encourage you to focus on eating well, managing stress, getting enough sleep, and looking after your overall health — instead of worrying about “fixing” your cortisol. Those basics will make the biggest difference.

Time Stamps:

00:00 Understanding Cortisol: The Stress Hormone

02:43 Cortisol and Body Fat: Myths and Realities

05:21 Focus on What Matters: Nutrition and Lifestyle Over Hormones

Click me for show notes!