In this episode, I dive into the topic of calorie tracking—something that gets a lot of love and a lot of hate in the nutrition space. I’m not here to say everyone needs to do it forever (spoiler: you definitely don’t), but I do think it can be a really useful tool at certain points in your nutrition journey.I talk through when it actually makes sense to track calories, when it might not, and how to approach it in a way that’s helpful—not obsessive. I also cover some of the most common mistakes I see people make, like underestimating portion sizes or getting too caught up in the numbers, and I share a few tools that can make tracking easier and less time-consuming.Time Stamps:00:00 Introduction to Calorie Tracking05:28 Tracking Everything: The Key to SuccessClick me for show notes!
--------
11:02
--------
11:02
Episode 108: How to eat when traveling
In this episode, I ran through some of my go-to travel tips—mostly around how to enjoy food while you’re away without blowing up all your progress.Because yes, you can absolutely eat incredible food on holidays and still feel good when you get home. It’s just about staying aware, making a few smart-ish choices, and moving your body when it makes sense.I also dug into the mindset side of things—how to avoid that all-or-nothing spiral and actually enjoy your trip without feeling like you need to undo it all when you're back.Time Stamps:00:00 Introduction to Travel Tips01:31 Mindful Eating While Traveling03:14 Nutrition Strategies for Travelers05:49 Maintaining Activity Levels on Holiday07:11 Managing Weight After TravelClick me for show notes!
--------
9:19
--------
9:19
Episode 107: Gut health and antibiotics
In this episode, I dive into what actually happens to your gut when you take antibiotics—and how to help it recover without overcomplicating things.Antibiotics are incredibly useful when needed, but they don’t just target the harmful bacteria. They also knock out a lot of the good stuff that keeps your gut healthy. So, if you’ve recently finished a course (or have one coming up), this episode is all about how to support your gut in a realistic, food-first way.I break down what happens to your gut bacteria, what kinds of foods can help you rebuild that microbial diversity, and where fermented foods like yoghurt and kefir actually fit in. I also talk through how to gently reintroduce foods that might feel a bit off straight after antibiotics, without stressing your system—or yourself.It’s a practical, no-nonsense guide to getting your gut back on track.Time Stamps:00:00 Understanding Antibiotics and Gut Health02:23 Dietary Strategies for Gut Recovery05:19 Incorporating Probiotics and Fermented Foods07:28 Long-term Gut Health MaintenanceClick me for show notes!
--------
8:49
--------
8:49
Episode 106: Should you take nutrition advice from CrossFit? with Jenna Stein
In this episode, I catch up with Jenna to chat through the CrossFit nutrition course—and let’s just say, we’ve got thoughts.We talk about how the course leans hard into body composition and aesthetics, and how that doesn’t always reflect what everyday athletes actually need. Jenna shares her experience from the Torian Pro, and we dig into why nutrition for performance is so different from just eating to look a certain way.We also bust a few common myths—like carbs being the enemy, or insulin being something to fear—and talk about the pressure to stay lean in the CrossFit space, even when it’s not always healthy or realistic.If you’ve ever felt confused by the mixed messages around food, macros, or what you “should” look like as someone who trains, this one’s for you.Time Stamps:00:00 Introduction to CrossFit Nutrition Course02:57 Insights from Torian Pro and Athlete Nutrition05:59 The Good, the Bad, and the Ugly of CrossFit Nutrition09:02 The Sickness to Fitness Continuum11:49 Genetics vs. Nutrition: The Bigger Picture14:57 Authors and Credibility of the Nutrition Course18:10 Understanding Insulin and Its Role21:03 The Misconception of Carbohydrates23:58 Body Composition and Health Markers27:00 The Pressure of Body Fat Percentages30:09 The Dangers of Low Energy Availability32:53 Conclusion: Rethinking CrossFit Nutrition35:07 Cherry Picking in Research36:01 The Importance of Body Composition36:31 Eating for Wellness38:46 Understanding Macronutrients40:13 The Role of Vegetables and Fats42:40 Debunking Myths about Oils44:40 Navigating Carbohydrates and Sugar46:47 The Challenge of Meal Planning50:58 The Quantity of Food and Performance55:01 Setting Realistic Dietary Goals01:01:16 The Role of Supplements and Mental HealthClick me for show notes!
--------
59:37
--------
59:37
Episode 105: When should you eat?
In this chat, I’m talking about eating windows — and no, not literally eating windows (although I do make that dad joke). I mean the timeframe between when you start eating and when you stop each day. Turns out, that simple window can have a pretty big impact on your appetite, energy, and even fat loss.I walk through how shifting your meal times — like starting breakfast later or wrapping up dinner earlier — can help you eat less without feeling restricted. I also unpack the whole intermittent fasting thing: what it is, how it works, and why it’s not some miracle fix, but can definitely be helpful if it suits your life.The big takeaway? There’s no one-size-fits-all approach. It’s about playing around with timing and finding what feels doable and actually helps. Hope it gives you a few ideas to test out!Time Stamps:00:00 Understanding Eating Windows02:50 The Impact of Eating Windows on Weight Loss06:10 Intermittent Fasting Explained08:57 Practical Tips for Adjusting Eating WindowsClick me for show notes!
Ireland