The Reach Your Peak Experience (A Sports Nutrition Podcast)

Do you experience or used to experience food-related guilt?
If so, this is common and you are not alone.

However, sometimes we think we need to guilt our way to success or taking action but this is actually a poor approach for the vast majority of us.

We need to start looking at guilt as a human, in ways inevitable but negative outcome - and work on managing it better. 

Because guilt is not a good tactic…

In this episode, I explain the guilt equation in nutrition and why it is...

Consistency is a fundamental pillar of nutrition success and how I go about coaching my clients.

But what does it really mean to be consistent effectively?

Does it mean rigid plans and strict control over all food choices? Or is there more to it?

In this episode, I explain the truth around consistency using a recent example I also discussed, about how it’s easy to misinterpret consistency in a practical sense and looking at the overraching principle more healthily. 

DISCLAIMER: The information in this video is for guidance only and is...

One of the more common things you may here is that muscle weighs more than fat so that is why I am not losing weight or not seeing the changes.

Interestingly, there is both truth and myth in this statement.

In this episode, I answer the question once and for all: does muscle weigh more than fat? Or is there simply a misinterpretation going on.

DISCLAIMER: The information in this video is for guidance only and is not individualised advice for you! Your unique situation needs to be taken into consideration and adjusting...

“I eat differently on the weekend, is this ok? Does this go against the need for consistency?

A question I was asked and a great one to answer as I am sure many wonder this.

We always talk about consistency with nutrition and how you need to not worry about perfection. However, if you diet changes up come the weekend…what should you know?

It’s actually simpler than you think but also more nuanced too.

In this episode, I explain the truth around weekend nutrition and whether you should be making...

“Does ketosis exist?”.

The answer to this question is simple but there are 1-2 questions you should be asking yourself instead when deciding on how to strategically diet for your goals.

In this episode, I answer the question of ketosis’ existence as well as go into additional things you should ask yourself instead.

DISCLAIMER: The information in this video is for guidance only and is not individualised advice for you! Your unique situation needs to be taken into consideration and adjusting your dietary intake.

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Creatine is one of the most well researched supplements out there. Safe and effective for most. 

Yet the question about it’s benefits is an important one when considering context of commencing it.

I was recently asked whether creatine is only good if you work out. Well, actually now we are seeing more and more evidence of benefits beyond the gym performance.

In this episode, I explain the various benefits of Creatine Monohydrate.

DISCLAIMER: The information in this video is for guidance only and is not individualised advice for you! Your uni...

What is the best diet for fat loss?
Does one even exist?
What should you be doing to lose weight?

So many questions. So much desire for a clear cut universal answer.

But does one exist? There is the important question for today.

In this episode, I go back to remind you about the answer to the question: What is the best fat loss diet?

DISCLAIMER: The information in this video is for guidance only and is not individualised advice for you! Your unique situation needs to be taken...

So we know we need a calorie deficit to lose weight.

We also know that you can make any food fit and still lose weight if the calories are correctly controlled.

But should you? Just because you can do?

That is the question not many ask and one that provides an additional layer of context to a commonly overly simplified area of nutrition. 

In this episode, I explain the nuance of flexible dieting and making any foods fit, with a consideration for the bigger nutrition picture. 

DISCLAIMER: The information in...

Do you find yourself easily sticking to your diet and plan but once you hang out with someone specific or when you are in a specific situation, you fall off immediately and is almost as if your whole mindset shifts?

You are dealing with a situational habit and behaviour, and there is a chance that you have created a novelty around the food choices in these situations so that you almost always revert back when the “trigger” comes around. 

So what can you do?

In this episode, I talk about overcoming the novelty of ce...

You should be drinking hot water. You should be drinking cool water. You shouldn’t be drinking this water, why are you drinking that water?

So much confusion and overthinking on the most seemingly simple part of nutrition…

Hydration!

More specifically, there has been this recent push for drinking of hot water (or warm water really), in the mornings to help aid in some health benefits. But how true is this? Is it really better than cold water drinking?

In this episode, I explain the basics around what the science really says...

“What I eat in a day”. Doesn’t matter so much. Not in the way you think anyways.

So many people fixate and focus on what they eat everyday and how to make a single day of eating perfect, but start to lose the forest for the trees.

It really does not matter what 1 single day of eating looks like unless you know this….and I share it in this podcast so please have a listen. 

In this episode, I explain how you shouldn’t be so much worrying about what you eat in a day, w...

We all know we should be eating more veggies. Most people are trying or have tried or will try to do so.

We know it’s good for us.

However, for some people its a chore or they simply dont really like traditional vegetables and the way that it’s eaten.

So what can one do? Well I got you!

In this episode, I share a few easy and fun ways for you to add more plant based veggie goodness to your diet without feeling like you’re eating veggies like a chor...

So many people use food tracking apps such as Cronometer, My Fitness Pal, and others.

With this comes an overall, overrealiance on these apps and taking all the info it provides as absolute truth.

This isn’t quite so, so we need to unpack this and explain the truth about how to properly use food tracker apps if you are relying on them for your calorie calculation and tracking needs.

In this episode, I explain how to approach calorie estimates on food tracking apps the right way. 

DISCLAIMER: The information in thi...

“What I eat in a day”.

“My supplement stack”.

“How I train to get a XYZ”.

These may sound familiar and it would make sense, if you have been consuming nutrition and fitness information and content online.

There are alot of nutrition space social media posts that either disguise “helpful advice” as a subtle brag. Or simply do not have enough context and nuance to be objectively important.

That is why it is important not to let the comparison kick in and more importantly to understand some simple truths about this. 

Calling those who are trying to lose a lil weight and not seeing the results. This one is for you.

If you feel like you are doing “everything right” but the scale is not moving… it can get pretty fricking frustrating pretty darn quickly. Sound familiar?

You might be training consistently, making better food choices, and putting in real effort. But fat loss is not just about effort. It is about accuracy and consistency over time.

The convergence of strategy, consistency, habits, and routine behaviours. 

As a Sports Dietitian, this is somethi...

Should I avoid XYZ?

The question of the day, the week, the month…question of the ages seems like.

So what is the truth here? Because food dichotomy in the nutrition space is a real thing and not often for good reason.

There is too much black and white thinking around food and not enough of that nuanced grey area, you know. 

In this episode, I dive into the subject of food exclusion and whether or not there is good reason to avoid full food groups or specific foods if you are...

To be able to lose or not be able to lose (while drinking alcohol), for that is the question.

Most people know that drinking a lot is not a recipe for weight loss and that alcohol can not only put on weight but stop you burning fat.

So why is this? How does it happen? Is it actually true? 

In this episode, I explain in basic terms whether or not it is true that alcohol in your system is a fat loss inhibitor and what you need to know about alcohol consumption and b...

What are some heavy hitters when it comes to the food arena? 

Foods that pack a nutritional punch that can really take things up a level and get you feeling better and functioning better sooner rather than later.

While there are no single magic foods or sole contributors to a winning food game, there are some foods I feel more people should be eating and that can really level things up for you by simply including them more.

In this episode, I share with you 4 foods that will elevate your food game immediately a...

Can you boost your immune system?

No (not in the way you are probably defining it as), but you can support it through the right food, training, recovery, and lifestyle habits.

And should you want to give yourself an extra fighting chance come cold and flu season or when on a trip away, potentially the use of supplements can come into play.

So what do you need to know about this? 

In this episode, I explain what 3 nutrients have a role in immune system support and considerations you need when exploring t...

What is progress, really?

How do we define it? What does it look like for you?

There is the typical per definition standard we all think about but what if we looked beyond that to provide as more perspective and even greater power over our efforts.

Time to learn about the concept of having different faces of progress play a part in your journey. 

In this episode, I share with you how to start opening your eyes to different versions of perspective and 1 specific way of framing setbacks as progress. 

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This question has been asked many a times or at least has been thought about by many, let’s be real.

For better or for worse, the nutrition space is the balancing act of what we as humans need to be eating or should be eating for a given outcome and the natural desire for comfort and indulgence in the form of “fun foods”. 

So how does this intersection come into play when it comes to our strategies and the results we want? Can one eat “junk foods” and be ok and if so, how much is ok...

Cramping…the bane of many an athlete's existence and performance on the field. 

So why does it happen? Well it’s often multifactorial and very contextual but there are some areas of nutrition and fitness that play a common part.

That is why I am going to explain the 3 main reasons you see muscular cramping occur. 

In this episode, I share 3 possible why’s to the question of “why do I keep cramping while playing sports?”. 

DISCLAIMER: The information in this video is for guidance only and is not individualised advice for you! Your...

Your nutrition is not a game of 1-2 things. 

It’s a puzzle with many pieces. All the different considerations, areas, and strategies that work together to complete the picture - your goal.

You need to STOP looking at nutrition singularities if you want to stop leaving results on the table or leaving your progress to chance. 

In this episode, I explain why you need to stop focusing on singular areas of your nutrition and look at the bigger picture. 

DISCLAIMER: The information in this video is for guidance only and is no...

More gym. More running. More pilates. More this, that, and everything.

However, there is one underleveraged area of your lifestyle that could be an easy piece of the puzzle to implement, but can give a solid boost to your results.

In this episode, I explain the power of incidental movement and how you can leverage it in your life more effectively. 

DISCLAIMER: The information in this video is for guidance only and is not individualized advice for you! Your unique situation needs to be taken into consideration and adjusting your dietary intake.

Body composition is ultimately the thing you are pursuing if you are working on your body…even if you don’t know it yet.

Body comp > weight scale number

One is the bigger picture. The other doesn’t even touch on the bigger picture.  

In this episode, I explain why body composition should always take precendence over simply looking at a number on the weight scale and running away with only that as a gauge of progress.

DISCLAIMER: The information in this video is for guidance only and is not individualized advice...

We all know muscle is good. Most people are thinking about or actively trying to build or retain muscle.

And for good reason. Muscle is important and once you start thinking about muscle as currency, things become clearer…

In this episode, I share why muscle is currency and important to start raking in and saving, like you would money. 

DISCLAIMER: The information in this video is for guidance only and is not individualized advice for you! Your unique situation needs to be taken into consideration and adjusting your dietary intake.

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What happens when you have a couple of tried and true meal options you have in rotation that you know are effective and tick off the right nutrition boxes…

But then they become boring and you start to not feel like eating them? Especially if you are a more picky eater and the availability of alternative meals is limited?

There is one simple strategy that I taught to a client recently that will help you. 

In this episode, I share 1 simple nutrition strategy to overcome “meal prep bore and fatigue” in a way that st...

The pursuit of perfectionism.

You are either familiar with it as someone who has felt it or seen others do it. Regardless, the fact of the matter is that striving for perfectionist behaviour in the nutrition space can be a double edged sword.

Too many dieters think that you need to be perfect to be successful and that the only way to reach a fat loss or muscle building or performance goal…is to be perfect with their eating.

Not so true and time for some hard truths. 

In this episode, I e...

The start of a new year often brings fresh motivation around fat loss… and just as often, a lot of unnecessary pressure. Many people feel they need to completely overhaul their diet, cut out everything they enjoy, and “be perfect” to see results.

The reality? Fat loss doesn’t need extreme rules to work. In fact, it’s usually the simple but effective, repeatable changes that make the biggest difference over time and gets you started on the right track.

As a Dietitian and Nutritionist, I see this play out every year. When people focus on a handf...

New years resolutions. New year, new me.

They actually aren’t as effective as you may think and there is a reason that so many of them fail and becomes a game of rinse and repeat…year in, year out.

In this episode, I explain what you should do instead of a new years resolution as well as deep dive into why new year new me resolutions fail for a lot of people. 

DISCLAIMER: The information in this video is for guidance only and is not individualized advice for you! Your unique situation needs...

There have been a lot of lies said around the nutrition table over the years! 

But one of those is about to be quashed, that you can believe.  

There is not shortage of lies, half-truths, and un-truths in the nutrition world and many fall for them, leading them astray or just making things harder and more complicated than it needs to be.

That is why it’s my job as a Dietitian to break through the misinformation and clear up the air.

In this episode, I uncover one of the most comm...

“How long is this going to take!” - King Julien, Madagascar, 2005. 

And many dieters have been asking this since. Specifically for their fat loss results.

So how long will it take before you see fat loss results? Well, can be as soon as 2 weeks to as long as 6-8 weeks. 

However, the answer for how long you should give it minimum to start seeing the momentum build and some bonafide results to start trickling in more quickly?

That is a bit different and going to be answered today. 

In this ep...

When the going get’s tough, the broken metabolism excuse get’s going! 

We are talking the fat loss space here. The belief that one can break or has a broken metabolism, and how that is the bottleneck or reason for a lack of results.

The truth? 9/10 you do not have a broken metabolism. And even the word “broken” is a potential issue but that’s besides the point. 

You dont have a broken metabolism, you are likely falling into this very common obstacle. 

In this episode, I share with you the real reas...

Sticking to a nutrition plan can be hard enough with day-to-day life, let alone while overseas adventuring and enjoying yourself.

The truth is, this is a major stressor for some people as they feel it’s the enemy to their goals they are working on: especially in fat loss you see this belief.

However, reality is a lot more nuanced and adjusting your mindset to look at things more healthily is something I am really passionate about and teach all my clients.

You do not need to let the uncertainty of travel nutrition st...

Muscle growth is one of the most popular personal aspirations across the world, alongside fat loss and achieving financial freedom.

It’s safe to safe you or someone you know (or their doggo), are wanting more muscle or to look a certain fit and strong way.

So what is the reason so many people are dissatisfied with their muscle growth results?
What could be stopping muscle-building success fruit from coming to fruition on the gains tree?

In this episode, I deep dive into this and share with you 4 reasons you are not se...

If you are planning to or already have started your weight loss/fat loss journey, there is one question you definitely should ask yourself.

The answer to this question will help prepare you for what’s to come, set realistic expectations, frame your strategy approach, and set you up to do better.

Trust me, I’m a Dietitian and I have been in the space for many years helping clients of all walks of life. 

Fat loss is simple, but it is simple. And giving yourself the best chance by looking inward, is an un...

Are you an oversnacker?
Is it keeping you from losing weight and seeing the results you are working so hard to achieve?

If yes to either of these (probably both, let’s be real), then it is time for you to look more intentionally towards your snacking and understand the why. The fundamental driving force for the oversnacking.

In this episode, I share 2 reasons alot of people truly overstock and how it’s important you build awareness and uncover what is causing you to do so too!

DISCLAIMER: The information in this vide...

“I can’t hit my protein!” - You, probably, maybe.

Everyone wants to eat more protein, but for many it is a tricky task and they find themselves not hitting the target or not consistently enough.

Either way, time for this Dietitian to step in and help. 

In this episode, I provide 2 easy ways to make hitting protein a piece of cake, even if you are dealing with smaller calorie margins like you do in fat loss. 

DISCLAIMER: The information in this video is for guidance only and is not individualized advice f...

Should you or should you not…eat late at night?

Does nigthtime eating cause more fat gain?

Is it bad to eat after a certain time?

All these questions are one’s I have been asked over the years and all relate to the ongoing concerns and fears around eating late at night (and it’s impact on health and namely fat loss).

In this episode, I explain exactly what you need to know and you may find things are not quite as scary as you thought. 

DISCLAIMER: The informa...

There has been many discussions and discourses around diet soft drinks and artificially sweetened products.

Whether they are safe and how they compare with their original sugary, “full strength” versions etc etc.

So what is the 101? What is the big deal? What is the truth?

In this episode, I deep dive into this topic and explain my take on this and my perspective as a Dietitian on the age old question of: are diet drinks safe and better than going full sugar?

DISCLAIMER: The information in this video is for guidance only...