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”

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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

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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

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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

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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

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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 hunger and why it’s not something you need to fear or fight against. Hunger is just a biological signal, and instead of seeing it as a bad thing, I want you to start seeing it as useful information that can actually guide your eating.

I walk through some of the common mistakes I see people make when they feel hungry, and why those reactions often make things harder, not easier. Then I share some simple strategies to help you manage hunger in a way that supports your weight loss goals.

The big shift I want you to make is to get curious about your hunger instead of panicking about it, and to start looking at your eating patterns and timing to figure out what your body is actually trying to tell you.

Time Stamps:

00:00 Understanding Hunger: The Biological Signal

02:47 Responding to Hunger: Strategies for Success

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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 the reality of trying to stay in a calorie deficit for weight loss, and why it’s not as simple as just “eat less, move more.” I explain why your approach needs to be personalised based on things like how big your deficit is, your current body fat levels, and what’s actually going on in your life.

I also share why I’m not a fan of long, drawn-out dieting phases without a break. Instead, I prefer shorter, more manageable blocks that are easier to stick to and less likely to burn you out.

And finally, I touch on the fact that life isn’t predictable. Things come up, routines change, and that all impacts your ability to stay consistent. So rather than fighting that, I show you how to work with it.

Time Stamps:

00:00 Understanding Weight Loss Deficits

02:41 Factors Influencing Diet Duration

05:31 Life's Impact on Weight Loss Goals

08:11 Final Thoughts on Dieting Strategies

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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 what to do after you’ve overeaten, because it happens to everyone. Instead of getting stuck in guilt or beating yourself up about it, I explain why the best move is usually the simplest one: just get back to your normal eating pattern.

I also break down what actually happens in your body after a big day of eating, and why the impact is usually much smaller than people think. From there, I share a few simple ways to help yourself feel better, like getting some light movement in and staying hydrated.

The main takeaway is that one off-plan day isn’t a disaster. The real key is responding with a bit of balance, mindfulness, and self-compassion instead of trying to “fix” it with restriction or punishment.

Time Stamps:

00:00 Navigating Overeating: Understanding the Aftermath

05:07 Practical Steps to Recovery After Overeating

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​.