Bite-Sized Weight Loss With Human Design

Using food to manage feelings / Emotional eating. Using food as comfort, to feel good, and to stop feeling bad isn't a problem on it's own. It can become a huge issue if we use food as the only mechanism to soothe discomfort or manage our feelings. In this short episode, I explain what emotional eating is and provide 3-4 simple strategies to help. I also talk about irregular eating habits...

Nutrition Troubleshooting - Trouble Recognising Hunger And Fullness Cues - 2 Tips To Help Most people have no idea what physical hunger / and or fullness actually feel like. We have little to no appetite awareness. Basic appetite awareness is one of the most useful and accurate ways someone can recognize how much food their body needs. In this short episode, I share two powerful tips to master app...

Nutrition Troubleshooting. Eating Too Quickly - 7 Simple Strategies To Master Slow Eating. It's easy to focus on what you are eating like carbs and protein and fats. It's also easy to focus on the amount you are eating but sometimes, HOW you eat can matter just as much as what and when you eat. In this troubleshooting episode, I will give you 7 really simple tips to master slower eating so...

Nutrition Troubleshooting - 4 simple tips to eat more whole foods Along with eating too many processed foods, many people struggle to eat enough nutrient-rich, whole foods. It can feel difficult or boring. In this episode, I share 4 simple ideas that will help you add more low-calorie, nutrient-dense foods to your diet so that you can look, feel and perform at your best. My Fit Habits Weight Loss...

6 Simple Coaching Strategies to Break Free from Processed Foods Without Using Willpower One of the biggest limiting factors for weight loss is eating too many processed foods. Processed foods are everywhere and it's hard to resist their sweet concoction of ingredients but they can make us eat way more calories than we need. In this quick episode, I will troubleshoot and offer 6 simple coaching...

Evening Vs Morning Exercise For Weight Loss. Which Is Better? A short episode today highlights a cool little study conducted at the end of 2022 that looked at morning vs evening exercise for weight loss. I hope you enjoy the episode. My Fit Habits Weight Loss Coaching Program I:  @humandesignpt T:  @humandesign F: @humandesignhealthandfitness

Fuel Your Body Right: 10 Tried and Tested Suggestions for Long-Lasting, Sustainable Eating Habits. Are you tired of the endless cycle of diets, deprivation, and disappointment? Do you want to learn how to develop healthy eating habits that will last a lifetime? Then, this podcast episode is for you! This episode offers practical tips and insights for building 10 long-lasting skills and habits that...

Is Fruit Making Me Gain Fat?  Fructose - a type of sugar found in fruit, honey, and many soft drinks - has been labeled by some as a deadly toxin that should be banned immediately.  It seems that no matter where you turn, you will come across information telling you that fructose/fruit will make you fat and impair your fat loss efforts. In this quick episode, I delve into how fructose is used in y...

This episode will teach you the 6 key ingredients for building healthy weight loss habits that stick. Are you tired of yo-yo dieting and struggling to make lasting changes to your health? Do you INTEND to do healthy habits but never get going or can't stick with them? Join me as I explore the science behind habit formation and offer 6 practical tips for incorporating healthy habits into your d...

Are you wondering if the time of day you eat your calories could be impacting your weight loss results? In this podcast, I highlight a very cool study diving into the ongoing debate of morning versus evening calorie distribution for weight loss. I examine the latest scientific research and provide practical tips and strategies for optimizing your calorie intake throughout the day. Whether you'...

There is no doubt that at some point in your fitness or weight loss goals, you will face difficult challenges. Lots of obstacles will appear that will distract you and make it hard for you to stay on track with the actions and goals you have set.  That’s what this podcast episode is all about, supporting the repetition of healthy eating and exercising by mitigating obstacles and setbacks.  I am go...

In this episode, I explore the benefits of protein for weight loss and why it's the most important group for quality weight loss. I discuss how increasing your protein intake can lead to greater fat loss and help preserve muscle mass, even when you're in a calorie deficit. Whether you're looking to lose weight, build muscle, tone up, or simply improve your overall health, this podcast...

In this podcast episode, I delve into the topic of losing fat while maintaining muscle mass and avoiding the dreaded "skinny fat" look. I discuss the science behind losing fat and building muscle, including the importance of nutrition, exercise, and recovery. I share practical tips and strategies for achieving your fat loss and muscle retention goals, including specific workout and diet...

In this episode, I dive into the often-overlooked connection between sleep and weight loss. Did you know that catching enough Z's can make or break your weight loss goals? I'll reveal the 3 surprising ways that sleep impacts your body's ability to shed those extra pounds and share tips on how to improve your sleep habits for optimal results. So, grab a cup of green tea, get cozy, and l...

Transform Your Body with These 10 Weight Loss Tips In this episode, I go beyond the usual advice of simply eating protein, lifting weights, and reducing calorie intake.  By the end of this podcast, you will have a deeper understanding of your weight loss objectives and a more intelligent strategy for reaching them. This episode will provide you with greater clarity around your weight loss goa...

In this episode of "Why I Love 3 Meals Per Day for Weight Loss," I explore the idea that eating three balanced meals a day can actually aid in weight loss by providing sustained energy, reducing cravings, and preventing overeating and most importantly, make your food life easier and simpler. Tune in for a short discussion on how to achieve your weight loss goals without deprivation or extreme meas...

We're bombarded with conflicting information about diets and weight loss every day, but the truth is that there's only one fundamental principle that matters: energy balance. In this episode, I'll dive into the science behind energy balance, what it is, and how it affects your metabolism, weight, appetite, and overall health.  Whether you're looking to lose weight, gain muscle, or simply impr...

"Fitness and Food: How Temptation Bundling Can Help You Reach Your Goals" In this episode, I explore the concept of temptation bundling and how it can be used to make exercise and healthy eating habits more enjoyable and sustainable. I discuss how pairing activities that we enjoy with those that we may not be as enthusiastic about can help us form new habits and create a positive feedback loop. I...

Top scientists/researchers believe there are 3 main reasons that derail people's weight loss efforts. Find out what they are and how you can combat them to actually keep the weight off. Enjoy the episode. My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness

The Secret Weight Loss Weapon You Have Access To But Don't Use Today I want to talk about a simple nutrition habit that you can implement straight away to minimize bloating, improve digestion and increase your chances of losing weight and keeping it off. I call it a nutrition superpower. In fact, this superpower has major benefits for weight loss, digestion, and overall appetite management, and be...

In this episode, I chat quickly about the specific and most frequently mentioned strategies used by participants who have been successful at maintaining weight loss. This is based on a long-term project monitoring thousands of people who have successfully lost weight and kept it off for at least 2 years. There are some good findings in this project and the tips are not hard to follow. Enjoy the ep...

If you want to lose 5-10kg+ this year, this is the podcast for you. In this podcast episode, I give 23 actionable tips and ideas to achieve your weight loss goal this year. The tips cover Goal setting, habits, psychology, training and nutrition. I am sure you will get a lot out of this episode. Enjoy. My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealt...

Don't Ban Alcohol In January - And other unconventional New Years fitness resolutions I know there are a million podcasts about New Year's fitness resolutions at the minute but I am going to approach it in a slightly more unconventional way. If you are tired of a too-strict diet and exercise regime, and tips that fail before February even starts, try these slightly less popular but more effective...

Is it better to lose weight quickly or slowly? In this episode, I go over the pros and cons of smaller and larger calorie deficits. I am an advocate of slow weight loss but I may change my mind given recent research. As always, you can pick which method suits you.  My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness

5 mindset changes that will help you succeed with your next diet. Weight loss is 90% psychology and 10% Mindset (silly trainer joke). I've been training people since 2005 and this episode highlights the 5 common mental approaches that people use when it comes to weight loss and why they fail. I provide simple tips and strategies to change these mindsets and help you succeed with your next diet or...