Sustain Nutrition - Chewing the Fat

All-inclusive holidays can quickly turn into: “Well… I’ve already blown it.” In this episode, I share how I personally approach food, drinks, desserts, and structure while away — so I can enjoy the holiday fully without spiralling into the all-or-nothing mindset most people fall into.

Most people don’t struggle with fat loss because of coffee, carbs, diet drinks, or eating after 8pm. They struggle because they’re obsessing over tiny details… while ignoring the bigger things actually driving their behaviour. In this episode, we break down why overcomplicating fat loss keeps people stuck, how “majoring in the minors” creates overwhelm, and the simple foundations that actually mov...

Most people already know what to eat. So why do they still find themselves eating and drinking things they know aren’t helping them? Because sustainable weight loss is deeper than dieting. In this episode, we explore how your eating behaviours are often driven by stress, beliefs, emotions, and old patterns — not lack of knowledge or willpower. Including a powerful real-life example of how one chil...

You’re motivated on Monday… Then by Thursday you’re eating toast over the sink wondering what happened. In this episode, we break down why motivation always fades — and why consistency has far more to do with support, stress, self-trust, and realistic expectations than discipline. If you’re tired of constantly “starting again” every week, this episode will help you understand what actually works l...

“I deserve this…” If that thought shows up most evenings, this episode is for you. Because emotional eating isn’t really about food. It’s about what food represents when the day is done — relief, reward, escape, and sometimes the only moment that feels like yours. In this episode, we break down why evenings feel harder, what’s actually driving those urges, and how to start responding differently w...

When I first started as a PT, I thought I had to impress people. So I overcomplicated everything. BOSU balls. Medicine balls. Fancy, “creative” sessions. But the clients who got the best results? They did the basics. Over and over again. In this episode, I break down what I got wrong, what actually works, and why fat loss becomes much easier when you stop chasing complexity and start focusing on c...

You’re not out of control with food. You’re overloaded. In this episode, we break down why evenings feel harder than mornings, why your willpower seems to disappear at night, and what’s actually driving those “why did I do that?” moments. If you’re tired of blaming yourself for something that keeps happening… this will make it make sense. Get the 9pm Guilt Reset guide here: https://www.sustainnutr...

Fat loss isn’t just about what you eat. It’s about the conversations you have with yourself before and after. “I’ll just…” “I deserve this…” “What’s the point…” In this episode, we break down how your internal dialogue quietly drives your decisions — and why learning to notice it is one of the most powerful shifts you can make for long-term consistency.

“I was doing so well… and then I ruined it.” If that thought feels familiar, this episode is for you. We explore why inconsistency isn’t a willpower problem — it’s a clarity problem — and how understanding your behaviour is what finally makes change stick.

So many people tell themselves “now just isn’t the right time.” Life is busy. Work is demanding. Kids, stress, responsibilities — it all feels like too much to take on another change. But what if waiting for the “right time” is actually the thing keeping you stuck? In this episode we explore why life rarely becomes calmer in the way we expect — and why sustainable fat loss isn’t built in perfect w...

GLP-1 medications can reduce appetite and quiet food noise — but what actually determines whether the weight stays off? In this episode, we explore what happens after the jab, the difference between appetite suppression and behaviour change, and why long-term success depends on what you build alongside the medication — not just what you lose while on it.

Why don’t smart, capable women trust themselves with food? If you can lead teams, manage households, and show up for everyone else — but still feel out of control around chocolate at 9pm — this episode is for you. In this conversation, we unpack: • Why self-trust erodes after years of dieting • The hidden nervous system drivers behind evening spirals • Why weight loss alone doesn’t rebuild confide...

Why do food rules feel so helpful at first… and so exhausting later? In this episode, we unpack the hidden psychology behind dieting frameworks, points systems, and “on track/off track” thinking — and why they often work beautifully in the beginning… until real life gets involved. You’ll learn: Why food rules reduce stress (at first) What actually happens when life disrupts the plan The difference...

Insulin gets blamed for everything — fat gain, poor health, ‘ruined’ metabolisms. But most of that fear is misplaced. In this episode, we unpack: what insulin actually does why post-meal insulin spikes are normal when insulin can become an issue (and when it’s not) and how fear-based nutrition is creating more problems than it solves This is a calm, grounded conversation for anyone who’s been made...

Why does food feel harder than everything else — even when you’re disciplined everywhere else? In this episode, we explore why consistency with food isn’t a discipline problem, but a capacity one — and how overload, stress, and constant decision-making quietly shape eating behaviour. No tips. No plans. Just a clearer way to understand what’s actually going on.

Why does food feel so charged — even when you “know better”? In this episode, I share three things I consciously teach my six-year-old about food — not as parenting advice, but as a way of understanding why so many adults still struggle in silence. Because after years of working with women and food, one thing is clear: the way we learn about food early on becomes the voice we hear later — especial...

91% of people don’t stick to their New Year’s resolutions. Most give up by January 17th. And it’s not because they’re lazy. It’s because they’re aiming at the wrong thing. In this episode, we’re breaking down the 3 biggest reasons resolutions fail (yes, even the well-intentioned ones), and how to shift your thinking so this is the year things actually stick. We cover: Why goals without a process a...

December doesn’t fall apart because you lack willpower. It falls apart because routines disappear, food is everywhere, sleep gets disrupted, and the all-or-nothing mindset creeps in before you even realise it. In this episode, I’m sharing how to enjoy Christmas without losing control — no restriction, no guilt, no “I’ll start again in January” spiral. You’ll learn: Why December feels so hard (and...

You’ve held it together all day—meetings, pickups, being “on” for everyone. But then 8:47pm hits… and suddenly, you’re back in the kitchen, eating things you don’t even want and wondering, “Why am I still doing this?” If your evenings feel like a war zone—and food keeps winning—this episode is for you. We’re breaking down what’s really happening during those nighttime spirals (spoiler: it’s not ab...

You’ve quit drinking. You’ve smashed tough workouts. You’ve nailed big life goals. So why does your relationship with food still feel so… hard? In this episode, I’m sharing what Brazilian Jiu-Jitsu has been teaching me—10 months in and still flailing—about why progress doesn’t always look how we expect it to. I’ve trained in martial arts for over 30 years. I’ve coached, taught, and competed. And y...

If you’ve ever said, “I know what to do… I just don’t do it” —this one’s for you. In this episode, we dig into the invisible driver behind your choices: beliefs . Not affirmations. Not mantras. We’re talking about the deep-rooted stories you tell yourself about who you are, what you’re capable of, and why change feels so damn hard—even when you want it. You’ll learn: Where your beliefs actually co...

Calories are just units of energy, right? So technically, 300 calories of doughnut is the same as 300 calories of chicken breast. ... Except your body definitely doesn’t treat them the same. In this episode, we break down what a calorie actually is, why “a calorie is a calorie” isn’t the full story, and how things like food quality, digestion, satiety, and the thermic effect of food change the gam...

It’s been 10 years since we started Sustain—and no, we can’t quite believe it either. In this episode, we’re taking you behind the scenes of how it all began: the awkward early days, the things we got wildly wrong, the flops, the wins, and the surprisingly meaningful moments that kept us going. If you’ve ever wondered what it actually takes to build something that lasts—this is the honest version....

In this powerful episode, performance coach Phil Learney breaks down one of the most underrated drivers of your health, energy, and body composition — sleep . We dive into why poor sleep affects everything from your metabolism and cravings to your focus, mood, and recovery — and how most of us are compensating for exhaustion rather than truly fixing it. Phil shares science-backed insights on: The...

Joe Wicks’ Killer Bar documentary made headlines for exposing the dangers of ultra-processed foods — but did it tell the full story? In this episode, I break down the big claims from the show one by one, separating fear from fact . We’ll talk about what’s true , what’s misleading , and why scaring people about food rarely leads to lasting change. You’ll learn: The real link between ultra-processed...