Bite Me Nutrition

In this episode I dive into New Year’s resolutions and how to make them actually work. It’s all about setting realistic, specific goals and using something called implementation intentions to boost your chances of success. I talk about striking the right balance—your goals should challenge you, but they’ve got to be doable.  Timestamps 00:00 New Year, New Goals: Embracing Resolutions 02:58 The Sci...

In this episode I dive into the fascinating world of fermented foods and their benefits—especially for gut health. I chat about different types, like veggies, dairy, and drinks, and why probiotics and prebiotics are key players in keeping your gut happy. There’s also some great insight on picking the right fermented foods and why refrigeration matters. Timestamps  00:00 Introduction to Fermented F...

In this episode, I tackle the butter vs. margarine debate and why the answer isn’t as simple as it used to be. We’ll explore what’s changed, what really matters for your health, and why your choice might depend on more than just taste. Curious? Tune in to find out! Time stamps 00:00 Butter vs. Margarine: The Age-Old Debate 02:50 Understanding Saturated Fats and Health Risks 06:08 The Evolution of...

In this episode of the Bite Me Nutrition podcast, I dig into the low-fat vs. full-fat dairy debate and unpack some of the myths and misconceptions around it. From the nuances of dairy as a food group to how it fits into your health goals, this chat will help you make more informed choices. Timestamps 00:00 Introduction to Dairy Debate 06:12 Saturated Fat and Health Risks 11:00 Debunking Myths abou...

In this episode, I catch up with Jenna Stein, one of the dietitians at Bite Me Nutrition, to talk about the challenges of staying on track with nutrition during the festive season. We cover common struggles like disrupted routines and emotional stress and how they can affect your goals. The episode wraps up with practical tips to help you enjoy the holidays while keeping things balanced. Time stam...

In today’s episode, I chat about the big question: is protein powder safe while breastfeeding? It’s not a simple yes or no, but there are some key things to consider that might surprise you. I talk about what to look for on labels, potential risks you might not have thought about, and why some protein powders could be a better choice than others. If you’ve been wondering whether you need it or how...

In this episode of the Bite Me Nutrition podcast, I dive into why hydration matters, busting common myths and sharing practical tips to keep your fluid levels in check. I break down how hydration needs can differ from person to person and suggest easy ways to stay on top of it. Click me for show notes! Timestamps 00:00 Introduction to Hydration 05:48 Practical Tips for Staying Hydrated PS. If you&...

In this episode I chat about the concept of diet breaks—what they actually are, why they’re important when you’re trying to lose fat, and how to make them work for you. I explain the mental and physical benefits of taking a break from dieting and share some signs that might mean you’re due for one.  Timestamps 00:00 Introduction to Diet Breaks 06:07 Identifying Red Flags for Diet Breaks Click me f...

In this episode, I’m diving into all things protein water—breaking down the common questions and busting a few misconceptions along the way. I’ll walk you through different types, like collagen-based options and essential amino acid blends, and share some tips on which ones are nutritionally solid. We’ll cover what to look for on the label so you can pick the protein water that actually meets your...

In this episode, I dive into the importance of protein in our diets, especially when it comes to foods with added protein. I break down the difference between getting enough protein and aiming for the optimal amount, plus the health halo effect that often comes with protein-packed products. I also go over how to figure out if these protein-added foods are actually a good fit for your needs. Time S...

In this chat, I talk about some effective ways to lose body fat without having to track calories.  While calorie tracking can be helpful, it’s not for everyone, and it’s definitely not something you should rely on forever. Instead, I share some easy tips for creating a calorie deficit, like eating more mindfully, adding more protein and veggies, keeping an eye on snacking, and thinking about what...

In this chat, I talk about the 'Chocolate Rules,' a set of tips I put together to help people manage their relationship with chocolate and other foods they tend to overeat. I focus on key things like not eating chocolate when you're hungry, being more mindful while eating, and keeping portions in check. The goal is to enjoy chocolate without feeling guilty and to start thinking abou...

Ah cheat meals. They’ve been around for a long, long while.  So long that I feel they’ve just become an accepted part of nutrition culture.  But I don’t think that’s a good idea. Have a listen and I’ll tell you why! Click me for show notes! Time Stamps 00:00 The Problem with Cheat Meals 02:19 Reframing Language Around Food 06:38 Embracing Relaxed Meals PS. If you're interested in a weight los...

If you’ve been worried about ultra processed foods, and whether they’re going to kill you, please listen to this.  As always, it’s not as simple as “yes” or “no” but I promise by the end of this episode you’ll know what is important, and what is not. Click me for show notes! Time Stamps 00:00 Introduction to Ultra-Processed Foods 02:49 Understanding the Nova Classification System 05:45 The Nutriti...

Weight loss plateaus are annoying.  One minute you’re kicking along, getting great progress and then suddenly BAM. Everything grinds to a halt.  Fortunately, there are some things you can do. Have a listen to bust through that plateau! Click me for show notes! Time Stamps 00:00 Understanding Weight Loss Plateaus and Metabolic Adaptation 03:49 The Role of Metabolic Adaptation in Plateaus 06:10 Stra...

I have always found the placebo effect fascinating.  I think a lot of people completely underestimate just how powerful this effect can be, and what that means for the way you need to approach everything you see or hear about nutrition.  Have a listen so you too can be armed with the knowledge you need to separate fact from fiction! Click me for show notes! Time Stamps 00:00 Introduction to the Pl...

This may be the shortest episode I’ve ever recorded, but it also contains a really practical strategy you can use to improve your diet and relationship with food.  Many people I work with use this strategy to fundamentally shift the way they relate to things like chocolate, chips, alcohol etc. It’s not about getting rid of it, it’s about finding a better, healthier (both physically and mentally) w...

If you want to lose body fat, you need to be in a calorie deficit, no ifs, ands or buts. BUT. How big should that deficit be? Is a smaller deficit better than a bigger deficit? Is a bigger deficit the best? Does the answer depend on the person? Yes, it does. But have a listen to this episode and you’ll be able to figure it all out for yourself.  Time Stamps 00:00 Introduction and Favor Request 00:...

Kat’s back, and she’s here to tell us all about IBS, the different types of IBS, how you might receive a diagnosis and what your next steps can be to help manage those symptoms.  You’re going to want to grab a pen for this one! Warning: there is poo chat. Click me for show notes! Time Stamps 00:00 Introduction to IBS 03:05 Diagnosing IBS 09:39 Exploring the Subtypes of IBS 17:04 Treatment for IBS...

Weight loss medications such as Ozempic are a huge topic of conversation right now, and understandably so. This new generation of weight loss medications is having a huge impact, which is of course sparking many conversations around the safety and ethics of their use.  This episode is not going to tell you whether or not YOU should take them (that’s for you and your doctor to decide) but it will c...

Jenna is back on the podcast, this time to give you the most practical strategies and ideas to support your nutrition if you’re navigating ADHD.  Structure, impulsivity, dopamine, simple ways to prep and plan and how to handle “the ick” are all in there! If you’ve ever struggled with this, this episode is going to give you plenty of ideas to get some structure going. Click me for show notes! Time...

It’s been a while since I’ve done a short, sharp practical episode, so we’re back with one of my favourite strategies today. I’ve used the concept of “levers” to help people reframe how they’re approaching their fat loss goals and at the risk of sounding like a Pokemon game “It’s super effective”. Have a listen to see how this strategy could work for you.  Click me for show notes!  PS. If you&apos...

Set point theory suggests that individuals have a genetically predetermined weight range that their body is driven towards. Good thing this isn’t the complete story.  Have a listen to this episode so you can understand the flaws in the Set Point Theory model and discover what is a better way of thinking about body weight! Time Stamps 00:00 Introduction and Trigger Warning 01:53 Introducing the Dua...

Kat’s back! After her first episode covering nutrition for menopause at a higher level, we’ve dived in deeper to some more specific topics like fat loss, lean body mass, metabolic changes, supplements and HRT! If you enjoyed the first episode but left with some questions, this answer has you covered. Time Stamps 00:00 Introduction and Recap of Previous Episode 02:49 Body Fat Accumulation and Patte...

The Dirty Dozen is a list of the most “heavily pesticided produce” developed by the Environmental Working Group. Sounds pretty legit right? Wrong. Listen in, and find out why this list is best avoided (but you can totally watch the WW2 movie of the same name) Click here for show notes! Time Stamps 00:00 Introduction to the 'Dirty Dozen' List 01:29 The Issue with the 'Dirty Dozen&apo...