Nutri Upgrade

In this episode, I explain when dietary supplements are needed even if you are eating a healthy diet and the criteria the professionals use to choose the right supplements. If you ever wondered if you need to get a bottle of supplements to "get healthier" or feel better or buy each supplement that is well marketed or you are in the opposite camp believing that none of the supplements are...

Many people blame stress eating as the main barrier to weight loss and sticking to healthy habits. To stop stress eating, we need to address the cause of it which is stress and cortisol. Reducing them in effective and healthy way will help you avoid unwanted episodes of stress eating and have a lasting effect on the nervous system, making you calmer, happier and more resilient. Here are my remaini...

To tackle the issue of stress eating, we must address the underlying cause: stress itself. It’s crucial to manage it effectively and healthily, ensuring it doesn’t impair how we feel the following day and that we successfully lower cortisol to avoid its destructive impact on our body and health. Here are my 5 out of 10 total core most effective tips for lowering cortisol, backed up by science.  St...

Hey there, it's been a minute! In this casual conversation, I share some pivotal life events, why I took a break from podcasting and social media, and the valuable lessons I've learned along the way. I’d love to hear your thoughts in the comments below or via DM, especially on life updates #1 and #3. Timestamps: (2:37) Life Update #1: Burnout and Instagram vs YouTube dilemma (14:47) Profes...

Have you ever found yourself craving foods high in sugar, fat, salt and calories after a stressful day/week/other period in your life? There's a scientific explanation behind it and it is not 'a lack of willpower' as you might think. Here are 4 processes taking place in your body that are creating such cravings and increasing appetite: 10:14 Reason #1 16:27 Reason #2 ​ 22:11 Reason #3...

This is what happens when your mum is a nutritionist. :) You get taught what to eat best, how to eat, why it is important and what to do to prevent eating disorders. I am a practicing nutritionist and a mom of 2 young girls, 3 and 6, and I am passing on my legacy to them. As there are many beginners who are starting out their healthy eating journey there are some foundational rules and principles...

The episodes mentioned are: Can Diet Change Your Personality and Mood? 3 Key Reasons Why Calorie Deficit Is Not the Answer for Weight Loss How to Make Your Healthy Diet Absolutely Delicious If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show. Turn the ring bell but...

Hello, I am so glad you landed on my episode! Here's a small summary of what I am talking about today: situations when small and gradual changes are preferred over more extensive and immediate changes situations when going 'all in' or 'cold turkey' is more preferred over tiny changes introduced gradually why small gradual change is effective on your habit formation examples of...

Ever wonder why you seem to catch every bug that goes around? Your lifestyle and diet play a massive role and can determine how frequently as well as how severely you get sick. Let’s dive into the fascinating biology behind frequent illnesses and how everyday habits can disrupt your body’s defence mechanisms. Link to my blog post if you want to have a cheatsheet Please follow my show if you haven&...

Are you counting calories and maintaining a calorie deficit, yet still struggling to lose weight? Do you experience low energy, hair loss, poor nail and skin condition, and generally don't feel full of life and health? This episode is for you! As a nutritionist and someone who had tried dozens of diets in my 20s to lose weight, I want to debunk the calorie deficit myth and in this episode, I a...

If you are losing your motivation by the end of January or a couple of weeks after you've embarked on a new healthy change - that is normal and that is human. But thankfully there are some very effective strategies on how to turn your goals or New Year's resolutions into your new habits and lifelong success! Some valuable referrals I have made in the episode: A link to 12 great books on go...

Here is your timely guide as we are entering the festive season, on how to enjoy your Christmas dinner without feeling stuffed and lacking energy for all the other fun Christmas-y activities that evening. With the 7 simple strategies both from the standpoint of nutrition, mindset and psychology, you will leave the table feeling light rather than stuffed and heavy and will enjoy this event to the f...

As a nutritionist, I want to unravel some of the popular breakfast choices that are not as healthy as we think and also to explain why not-so-healthy choices like sausage and white bread can be dangerous for your health and lead to the emergency room at the hospital. This may come as a surprise but marketing has significantly shaped our misconceptions and morning routines. I am on a mission to bui...

Hello, my healthy fam! Today I am answering the questions that I receive as a nutritionist time and time again about breakfast: Is breakfast the most important meal of the day? What if I am not hungry for breakfast? Is it ok to skip breakfast? Will it spike my cortisol level? Why am still hungry after oatmeal? What does the breakfast of the nutritionist look like to slay the day? The next episode...

I hope you enjoy this practical hands-on episode with actionable and effective recommendations on how to overcome this automatic eating behaviour when we are presented with a food, that is reachable and visible. Remember unnecessary snacking and small candies, biscuits, crisps and nuts will get in your way of eating healthy, losing weight, improving digestion and many other health goals. I am here...

Seasonal Affective Disorder (also known as SAD Autumn Blues, Fall Blues, or Winter Blues) is hitting us hard this year; many people are reporting symptoms of depression, fatigue, low mood, and insomnia as autumn has made its entrance quite dramatically. In this episode, I am sharing 5 scientifically proven strategies to support your body through diet so that it produces more 'happiness hormone...

I wanted to make a fun and informative episode to build your awareness about the impact of diet on our mental and emotional state. This link is not to be dismissed! Moreover, there is a whole emerging field of nutrition called nutritional psychiatry and it essentially focuses on finding correlations between what we eat and how we feel and behave as a result.  In this episode, I want to take 5 exam...

Today, I am answering a question from Francesca Amber, the host of the legendary "Law of Attraction Changed My Life" podcast, if one can get addicted (in a positive way) to eating healthy and exercising. And I am answering it by breaking it down into four main factors which are the vast benefits of healthy nutrition: Satiety and nutrient satisfaction Blood sugar regulation Gut microbiome...

In this episode, I want to share my professional opinion on letting go of "diets" and "healthy food choices" while overcoming emotional eating. As someone who started working on my emotional eating in 2007 and had a 16-year test run of many self-help books and guides on how to quit emotional eating, I'd like to share my experience, conclusions and perspective on this topic....

Hello and welcome back! In today's episode, I want to explain how your body is creating sugar cravings on physiological levels and how to get off sugar for good without relying solely on willpower. I have uncovered the common myth that "sugar is natural" and that it is "essential for energy and brain". We'll go through all the not-so-glamorous properties of sugar and ho...

Hello and welcome back! Today, I want to address a problem that many people experience in our modern lives. How stressed are you on a scale of 0-10? If your score regularly reaches 7 or higher, this episode is for you. Stress becomes problematic when it becomes chronic and we fail to take action to de-stress and relax. That's when cortisol triggers metabolic changes in our bodies, leading to i...

In this episode, I will be sharing tips on cultivating a positive and sustainable relationship with healthy food, changing perspectives, and embracing the abundance of healthy eating. Additionally, I will discuss thinking beyond limitations and feeling empowered to pursue your health goals. As always, this episode will feature real-life stories, including the inspiring journey of Mikhaila Peterson...

Join me, a qualified and experienced nutritionist and weight loss specialist, in this thought-provoking episode where I explore the question of how to start a healthy eating journey: should you take small steps or dive into a strict diet straight from the outset? I'll delve into the factors that influence this decision, including your goals and motivation and how to use negative motivation to...

As today's lifestyle has become increasingly busier, it's no surprise that meal replacement shakes have gained significant popularity. But are they really "healthy, balanced and complete nutrition" as they are advertised to be? Are they really better than fast or drive-through food? Join me in this thought-provoking discussion where I closely examine the ingredients and give my...

Hello and welcome back! I'm so happy you're here and I hope I have managed to bust the myth that a healthy diet is not delicious! Hope you found the tips and tricks for adding flavour and taste to your diet helpful! If you enjoyed this episode, please leave me a 5-star rating and review it and share it with someone who might benefit from it. Also, don't forget to subscribe to my pod...