Bite Me Nutrition

In this episode, I cut through the noise around salt and explain whether expensive options like Himalayan pink salt and Celtic sea salt are actually better for your health than regular table salt. I break down the difference between salt and sodium, why sodium is what really matters when it comes to blood pressure and heart health, and how much you actually need. I also compare the most common types of salt, explain why the "trace minerals" in fancy salts aren't as meaningful as they're often made out to be, and share why regular iodised table salt is still my top recommendation for most people. Finally, I touch on low-sodium alternatives and when they might be worth considering. Timestamps 00:00 — Salt vs sodium: what's the difference? 04:30 — How much salt do you actually need? 07:00 — Pink salt, Celtic salt, and table salt compared 11:35 — My recommendation and when low-sodium salt makes sense 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 tackle one of the biggest barriers parents face with weight loss: trying to balance their own goals with feeding the rest of the family. I walk through three simple strategies that can make a huge difference without cooking separate meals or banning yourself from your kids' favourite snacks. We cover how to "grow up" your kids' snacks by adding protein, why you should pack your own lunch while you're packing theirs, and the one question I ask myself every night at dinner: "Where are my vegetables?" These aren't complicated hacks, they're practical upgrades that fit into family life and make weight loss much easier to sustain. Time Stamps: 00:00 — The three biggest weight loss challenges parents face 01:45 — How to stop your kids' snacks derailing your goals 03:10 — The easiest way to fix your lunch every day 05:00 — Why half a plate of vegetables changes everything at dinner 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 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​ .

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 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 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 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 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​ .

In this episode, I talk about some of the common traps people fall into with different diets and why so many of them fail in the long run. I also dig into the weird emotional attachment we often have to old diets, even when they clearly didn’t work for us. I encourage you to step back and ask a simple question: did that diet actually teach you anything useful for the long term? Because a good nutrition approach shouldn’t just help you lose weight for a few weeks. It should teach you the skills you need to manage your health for life. I also walk through the framework I believe works best. It starts with strong nutrition foundations, adds flexibility so it can fit real life, and finishes with a clear plan for maintaining your results long term. Time Stamps: 00:00 The Diet Dilemma: A Journey Through Fads 02:05 Letting Go of Past Diets: Emotional Attachments 05:19 Building a Sustainable Nutrition Framework 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 why weekends tend to blow up weight loss progress and what to do instead. Weekdays usually have structure, but weekends are more social and less predictable, which can lead to overeating. Rather than trying to eat exactly the same as you do during the week, I suggest creating a simple, structured weekend pattern that fits real life. That might mean planning for two main meals and one lighter meal instead of grazing or swinging between restriction and blowouts. The goal is to enjoy your weekend while still supporting your weight loss goals. Time Stamps: 00:00 Navigating Weekend Weight Loss Challenges 02:44 Building a Balanced Weekend Eating Strategy 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 energy drinks and whether they’re actually safe or just a flashy caffeine hit in a can. I break down the two big things that matter most: sugar and caffeine. I chat about why those are worth paying attention to, especially when it comes to your sleep and the knock-on effect that has on your hunger, cravings, and overall food choices. I also compare energy drinks to coffee, because they’re often lumped into the same category. I explain why coffee tends to come out looking a bit better nutritionally, and where energy drinks can start to cause problems if you’re not paying attention. Time Stamps: 00:00 Understanding Energy Drinks: Safety and Concerns 02:31 Caffeine Content: What You Need to Know 05:13 Comparing Energy Drinks and Coffee: Pros and Cons 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 of the Bite Me Nutrition podcast, I’m chatting about the nutritional needs of breastfeeding mums. I talk through breastfeeding hunger and why it can feel next level, plus some practical ways to stay on top of your nutrition without overcomplicating it. I also cover general guidelines to help you feel confident that you’re eating enough and supporting both yourself and your baby. The goal of this episode is simple — to give you some clarity, reassurance, and real-world tips while you navigate the chaos that can come with breastfeeding and trying to look after yourself too. Time Stamps: 00:00 Introduction to Breastfeeding Nutrition 01:18 Understanding Breastfeeding Hunger 03:58 Practical Tips for Balanced Eating 06:07 Nutrition Guidelines for Breastfeeding Mothers 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 chat, I’m sharing my go-to strategies for tackling buffets on holiday without feeling guilty or going overboard. It’s all about staying balanced and making intentional choices. I talk about how to build a satisfying plate, why protein’s your best friend for keeping energy up, and some simple, practical tips so you can enjoy every meal and still feel good about your choices. Time Stamps: 00:00 Introduction to Buffet Strategies 05:07 Building a Balanced Plate at Buffets 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​ .

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! 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 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! 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​ .