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 Injuries05:20 Supplementation and Final ThoughtsClick me for show notes!
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Episode 116: Muscle Loss
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 Loss05:29 Nutrition and Muscle MaintenanceClick me for show notes!
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Episode 115: How to eat at different phases of your cycle
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 Nutrition05:38 The Importance of Listening to Your BodyClick me for show notes!
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Episode 114: Cortisol
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 Hormone02:43 Cortisol and Body Fat: Myths and Realities05:21 Focus on What Matters: Nutrition and Lifestyle Over HormonesClick me for show notes!
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Episode 113: Weight loss with neurodivergence & mental health conditions with Jenna Stein
In this episode, I sat down with Jenna to chat about something that doesn’t get talked about enough—what weight loss looks like when you’re dealing with ADHD or other mental health stuff.We covered a lot: things like executive dysfunction, food aversions, meds that mess with your appetite—all the stuff that can make the usual “just meal prep and track your calories” advice completely unhelpful.Jenna shared some really practical tips for meal planning when your brain isn’t exactly playing nice, and we talked about why setting realistic expectations is so important—especially if you’ve been hard on yourself for not doing it “perfectly.”If you’ve ever felt like weight loss just isn’t made for brains like yours… this one’s for you. Because it is possible. You’re not broken. You just need a different approach—and we’ve got you.Time Stamps:00:00 Introduction to Neurodivergence and Weight Loss02:54 Challenges of Weight Loss in Neurodivergence05:32 Mental Health and Weight Loss Barriers08:30 Strategies for Weight Loss with Neurodivergence11:27 Realistic Expectations in Weight Loss14:01 Practical Tips for Managing Weight Loss16:47 Conclusion and EncouragementClick me for show notes!
Ireland