Weight Loss For Women: empowering health, strength and nourishment

Latest Episodes:

#167 - Q&A Part 2 with Craig McDonald Nov 09, 2022

Show notes

We get lots of questions from women trying to get healthy and achieve their body goals. If you haven’t seen Part 1 of this Q&A, go back and give that one a listen first. This is Part 2.

In this episode, Craig and I answer questions about:

➡️Loose skin after losing weight

➡️Breastfeeding, nutrition, and training

➡️Healthy weight loss per week

➡️Nutrition and training for the morbidly obese

➡️Our top fat loss tips

➡️The importance of a bedtime routine

➡️Gaining weight with pro-metabolic eating (and why this happens)

➡️What we eat every day

➡️Weight loss and fat loss vs building muscle and how it's hard to get very muscular

➡️Fat intake and healthy fats

➡️Tips to lose weight in perimenopause

➡️How to balance fats and carbs

➡️Collagen consumption

➡️Pre-workout meals/snacks for early morning training sessions

➡️If I'm time-poor what should I prioritise strength training or steps?

➡️Home workouts and exercises

➡️Making gelatin gummies

➡️Staying on budget with a pro-metabolic lifestyle

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:04 - My surgery update

06:44 - Loose skin after losing weight

08:05 - Calories/Macros during breastfeeding

10:18 - If you're losing weight tracking, how do you know when to increase and by how much?

13:02 - Advice for women who are starting off morbidly obese

16:02 - Investing in coaching support

17:12 - Favourite fat loss habits

22:00 - Gaining weight with pro-metabolic eating and why it happens

22:58 - What we eat everyday

25:44 - How long can you follow the same workout plan if you have a histamine issue?

27:18 - Weight loss and fat loss vs building muscle and how it's hard to get very muscular

36:38 - Replacement exercises in our program for those who have injuries

37:08 - Tips to lose weight in perimenopause

38:07 - How to balance fats and carbs

39:38 - Do we count collagen and casein in MFP?

40:27 - Pre-workout meals/snacks for early morning training sessions

43:22 - If I'm time-poor what should I prioritise strength training or steps?

43:40 - What are the best exercises to slim the thighs without bulking them?

45:43 - Making gelatin gummies

46:14 - Tips to stay on budget eating pro-metabolic

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#166 - Hot Flashes, Perimenopause, Menopause & Estrogen with Kate Deering Nov 07, 2022

Show notes

We welcome back Kate on the podcast for the millionth time! We joke this should be the Kitty and Kate Show.

This time we talk about menopause and common questions that come up with it. Kate has a really good way of taking complex subjects and making them easy to understand so I thought this was a good one to dig into together.

In this episode, Kate and I chat about:

➡️What is menopause?

➡️Perimenopause vs menopause

➡️What are “normal” but not 'necessary' menopausal symptoms?

➡️What are hot flashes?

➡️The impact of stress on menopausal symptoms

➡️HRT and how it works

➡️Estrogen’s impact on other hormones

➡️How estrogen affects energy levels

➡️What taking progesterone can do

➡️How a low metabolism impacts estrogen and progesterone

➡️Is estrogen protective for the brain?

➡️Why women have an increased rate of heart disease

➡️The Fertility Awareness Method (FAM) vs hormonal birth control

➡️5 foundational things you can do to improve your hot flashes and menopausal symptoms

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

01:43 - Brief background of Kate Deering

08:00 - What is menopause?

10:18 - Are menopausal symptoms necessary?

11:11 - What are hot flashes?

13:45 - The connection between stress and hot flashes

15:45 - What can we do to fix hot flashes

17:54 - Why taking large doses of estrogen work to get rid of hot flashes

22:02 - Why do women report having more energy when taking estrogen?

23:36 - The negative and positive effects of taking progesterone

32:34 - How a low metabolism plays a role in estrogen and progesterone levels

35:07 - Does estrogen help with blood pressure? How?

37:00 - Is estrogen good for the brain?

37:57 - Why women experience dementia more than men?

38:48 - Could it be beneficial for women after they go through menopause to supplement with progesterone for the rest of their life?

41:37 - Why women have an increased rate of heart disease

43:09 - Why women have strokes at double the rate in their 20's and later in life

46:52 - The Fertility Awareness Method (FAM) vs hormonal birth control

51:39 - Things you can do to improve your hot flashes and menopausal symptoms

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#165 - Q&A Part 1 with Craig McDonald Nov 02, 2022

Show notes

We get so many questions about training and nutrition, so I decided to do a Q&A with Craig to answer a bunch of these common questions (and this is only part 1!).

In this episode, Craig and I answer questions about:

➡️What counts for daily steps

➡️Fat consumption and how much you need

➡️Chickpea pasta is it ok to eat every day?

➡️Reverse carb cycling do you recommend this?

➡️Protein intake what is the optimal amount and how do you calculate it

➡️Carb and fat targets for weight loss

➡️Eating the same foods day-to-day is this ok?

➡️Reverse dieting and how to avoid weight gain

➡️Building versus maintaining

And more!

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:52 - Quick update on Kitty's recovery from her surgery

08:52 - Giving your body what it needs

09:50 - Does walking on a treadmill count as steps?

10:50 - How much fat should women be consuming daily?

15:20 - Where would we like to travel?

16;17 - Is it okay to eat chickpea pasta?

16:42 - What we think about Dr Ray Peat's diet change

19:44 - Thoughts on reverse carb cycling

23:20 - Can you get results from vegetarian and/or pescatarian diet?

25:18 - What happen if you eat over 1g per kilo of protein?

27:37 - How do I know how much carbs/fat should I be consuming for weight loss?

29:05 - Can you eat similar foods day to day?

31:20 - Will you gain weight in a reverse diet?

35:56 - When you're happy with your physique, how do you train? Do you still push to failure?

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#164 - Quitting running, fixing her cycle issues, and building muscle with Kathleen Knauf Oct 31, 2022

Show notes

Kathleen is one of our lovely coaches! If you’ve listened to the podcast before, you’ll know I’ve been interviewing our coaching roaster so you can get to know them more. Kathleen is our coach based in the United States. She lives near New York and the beach! She is also one of our coaches that doesn’t have kids. Kathleen is our youngest coach at 29 but is very intelligent, and she gets amazing results with her clients!

While she used to do marathon running, Kathleen has come a long way since those days! She was so tiny when she first joined the program. But since working with Craig, she's put on a lot of muscle.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunesHERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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SHOW NOTES

02:07 - Brief background of Kathleen

03:26 - What she's been doing before working with us

05:30 - Her health issues prior to finding the pro-metabolic approach

07:58 - Under-eating, overtraining, and running fasted

09:22 - Running marathons

10:21 - Her weight and calories she started on and what she's on now

12:25 - Why deadlifting is a good exercise

13:39 - How the rest of her health markers are now

14:30 - Having a bed time routine

15:26 - What types of women she typically work with in our program

16:20 - What makes her so passionate in helping other women to do our program

17:55 - Her advice to other women who are struggling in their health journey

19:22 - Our 16-week Accelarator Program

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#163 - How to find your confidence in the gym with Craig Mcdonald Oct 26, 2022

Show notes

I talk with a lot of women, and often hear, “One thing I’m really nervous about is going to the gym.” And I get it. You go into the weight room, and all the big boys are there. It’s intimidating.

When I first started training, I was nervous too! But once I got my technique down and started hitting some PBs, I felt more confident, and it was so motivating.

So, in this episode, Craig and I discuss:

➡️Why no one is looking at or judging you

➡️Getting comfortable with being uncomfortable

➡️Focusing on your exercises and program

➡️How it all becomes ingrained in you with experience

➡️The accomplishment and empowerment you feel after hitting a PB

➡️How everyone starts somewhere

➡️Focusing on improving your technique and execution

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:37 - Why feeling a bit nervous about going to the gym is normal when you first begin

03:48 - Why no one is looking at you or judging you

09:03 - Getting comfortable with being uncomfortable

09:57 - Having the right attitude

12:15 - Focusing on your exercises and program

13:48 - The accomplishment and empowerment you feel after hitting a PB

14:46 - How everyone has to start somewhere

15:27 - Recording your training videos and why this is important

16:33 - Focusing on improving your technique

18:00 - Execution

Advertising Inquiries: https://redcircle.com/brands

#162 - Myths of metabolic adaptation with Brandon DaCruz Oct 24, 2022

Show notes

We had Brandon on the podcast discussing the benefits of NEAT previously, so if you haven’t listened to that one, go back and give it a listen! Daily movement is such a good tool for fat loss and overall better health.

So many women come to us after doing crazy restrictive diets, binging on food, and drinking alcohol. They often complain of poor sleep, menopause issues, and low metabolic function. I hear many women saying that they can’t lose weight because of their metabolism, but it’s amazing when we work with them how quickly things start improving.

Brandon, Craig, and I chat about:

➡️How your entire lifestyle facilitates your health

➡️What metabolism actually is

➡️Energy expenditure across the lifespan

➡️Why scale weight doesn’t necessarily measure fat loss

➡️Metabolic adaption and how it works

➡️What goes into total energy expenditure

➡️The importance of protein and weight training

➡️Creating healthy habits that work within your lifestyle

➡️Critical thinking when it comes to your health

➡️Getting to your fat loss goal vs sustaining it

➡️Why fitness shouldn’t be a comparative journey

➡️The importance of accountability and support

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

Brandon DaCruz @brandondacruz_

SHOW NOTES

01:51 - Brief background of Brandon

06:06 - How your lifestyle facilitates your health

07:13 - The myths about metabolic damage

09:34 - Things that influence your metabolism

10:20 - The slow and fast metabolism

13:20 - Energy expenditure across your lifespan

15:00 - Why it's not your age that slows down your metabolism but your lifestyle and habits

15:42 - Doing the basics and why it's important if you want a healthy metabolism

16:13 - How psychology impacts physiology

17:23 - Why scale weight doesn’t necessarily measure fat loss

20:08 - Metabolic adaptation and how it works

23:04 - Adaptive thermogenesis

24:39 - The importance of protein and weight training

26:49 - What goes into total energy expenditure

32:59 - Training capability

36:22 - Ecological vs external validity

37:52 - The advantages of investing in coaching

44:00 - Tracking and why it's important

44:38 - Giving it enough time to see a transformation and avoiding shortcuts

46:20 - Losing and gaining more weight later on from yo-yo dieting

48:45 - Getting to your fat loss goal vs sustaining it

51:46 - Having an abundance mindset

52:12 - Creating a fundamental shift in the way you live

55:21 - Not being able to see immediate results and why you need to be patient

58:54 - Change and progress in relative terms

01:03:44 - The importance of accountability and support

01:10:20 - Self limiting beliefs and how to overcome them

Advertising Inquiries: https://redcircle.com/brands

#161 - From healing her endometriosis and chronic thrush to doing a fat loss phase and now a muscle building phase with Lou Driver Oct 19, 2022

Show notes

Lou has been in our coaching program for over 2.5 years. She has kids, works full-time, and is really busy, but we’ve had her on the podcast before to talk about tips and tricks to make tracking your food simple with a family, so go check out that one if you haven’t already!

I wanted to get Lou back on the podcast to talk about her incredible journey. When she first started with us, she had terrible endometriosis and chronic thrush. It was so bad she had 7 ablations. She was unintentionally under eating and not getting enough of the right nutrients. But she’s come out the other side and has done the full cycle from a healing phase to a body recomp phase, to maintenance to a fat-loss phase and is now doing a muscle-building phase. Lou also no longer has endometriosis symptoms or thrush!

She's currently sitting at 58.7kgs and is eating a whopping 2700 calories per day.

She is an excellent example of how you can look good and feel good, but you have to put in the work. So, in this episode, Lou and I chat about:

➡️Lou’s health history and why she joined the program

➡️What she tried in the past to fix her health problems

➡️How many calories and what kinds of foods she’s eating now

➡️What her strength training looks like

➡️How she went during her fat loss phase (her tips and advice) and how her muscle-building phase is going

➡️What challenges Lou had during her fat loss phase

➡️Meal prepping for herself and her family (and how easy it is!)

➡️What Lou enjoyed about the fat loss phase

➡️How much more confidence Lou has gained

➡️The importance of your health

➡️How coaching has helped Lou have success

And more!

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Lou Driver @loudriver

SHOW NOTES

02:32 - Brief background of Lou Driver

04:44 - Lou’s health history

06:14 - Her chronic thrush experience

07:36 - Why she joined the program

11:02 - How much calories she's on

11:15 - How many days a week she trains when she started

11:21 - What sorts of food she eats

11:38 - Liver and oysters

13:07 - Collagen on her diet

16:35 - Her fat loss phase journey

18:38 - Being able to maintain all her good health markers

20:39 - How many days she's training now

21:13 - What challenges Lou had during her fat loss phase

25:38 - Being consistent during fat loss phase

28:09 - Meal prepping for herself and her family

29:42 - Learning how to meal prep over time

32:47 - What she enjoyed most during the fat loss phase

35:09 - Body positivity

39:31 - Her advice to women who are sitting on the fence about joining the program

41:24 - Who I track and manage my food

45:15 - How coaching has helped Lou achieved her health and body goals

46:40 - Her advice to other women who are in the same journey

Advertising Inquiries: https://redcircle.com/brands

#160 - How your digestion is linked to your metabolic health with Meg Langston Oct 17, 2022

Show notes

Meg is back on the podcast. We’ve had her on here twice already, and I just love Meg. She works with women to restore their metabolic health, hormones, and digestion.

I love that Meg looks at the system as a whole and doesn’t just treat the symptoms of her clients.

So, with that in mind, in this episode, Meg and I chat about:

➡️Why it isn’t great to eat nuts and seeds in large amounts

➡️How digestion is linked to thyroid and hormone health

➡️How what you do 80-90% of the time is what matters

➡️Vegetables, nutrients, and digestion

➡️Why bloating and constipation happen with restriction

➡️How stress impacts your digestion and health

➡️Candida and what to do about it (p.s you don't have to cut all sugar and carbs from your diet)

➡️What causes iron overload

➡️The benefits of organ meats, like liver

➡️The advantages of other “traditional” foods

➡️Scheduling intentional rest and saying “no”

➡️Quick tips for gut health

And more!

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Meg Langston @meglangston

SHOW NOTES

01:36 - Brief background of Meg Langston

05:53 - Why restrictive diet will not help you fix your gut issues

07:09 - Working on your metabolic health and how this can improve gut issues

08:33 - Why it isn’t great to eat nuts, seeds, and green vegies in large amounts

11:47 - How digestion is linked to thyroid and hormone health

14:02 - Why it's what you do 80-90% of the time that matters

15:02 - What about the nutrients you're missing out from not eating a heap of green vegetables?

18:24 - Why low calorie diets can cause bloating and constipation

22:16 - Candida and how to properly address it

27:50 - What causes iron overload

31:59 - The benefits of organ meats

32:25 - The advantages of other “traditional” foods

37:14 - Saying "no" to shit and building boundaries

38:02 - Why certain nutrient-dense foods are so important

39:07 - How stress affects digestion

43:27 - Why resting is probably one of the best things you can do for your digestion

47:15 - Quick tips for gut health

Advertising Inquiries: https://redcircle.com/brands

#159 - The importance of trust and patience on the journey with Craig McDonald Oct 12, 2022

Show notes

After specific requests for this one, Craig (my other half) is back. We have worked with so many women who wonder why they don’t see results quicker. Usually, this comes down to not following the plan and not trusting the process or practicing patience.

Change takes time. This is something many of us tend to forget. Most of the women I talk to have been dieting for 10,20 or even 30 years, that's a long time! You can't rush back.

In this episode, Craig and I discuss:

➡️Following the plan for the desired result

➡️The importance of testing and measuring

➡️How much time it takes to reach your health and body goals (realistically)

➡️Taking ownership and moving forward

➡️The power of consistency

➡️Making mistakes

➡️Accepting that time is necessary

➡️Establishing habits and structure

➡️Getting out of your own way

➡️Resources vs resourcefulness

And more!

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:58 - What's in our 7-Day Eat More, Train Less, Get Results Challenge

02:52 - My breast lift update

04:15 - Patience and trusting the process

07:52 - Following the plan for the desired result

08:52 - Testing and measuring and why it’s important

10:46 - When the plan needs to change

16:34 - How much time it takes to reach your health and body goals and accepting that it is necessary

19:21 - Taking ownership and moving forward

21:53 - Being honest with yourself and being consistent

23:21 - The importance of tracking your food

25:19 - Having a structured plan and why its important

27:50 - Getting out of your own way and stopping the excuses

28:32 - Lack of resourcefulness

30:48 - Learning the basic fundamentals

32:15 - Realising you can eat delicioous food everyday

37:05 - Falling in love with the journey and being realistic

Advertising Inquiries: https://redcircle.com/brands

#158 - From gaining 40lbs to getting strong and losing 10% body fat in a healthy and sustainable way with Anna Reeves Oct 10, 2022

Show notes

Anna is 27 years old, has a three-year-old son, and lives in Missouri. I admire mums so much; it’s such hard work at times!

Anna has had an incredible transformation in our program after joining about 20 weeks ago. I love to get women on here to share their stories to motivate others to stop doing quick-fix diets and eat some real food!

So, in this episode, Anna and I chat about:

➡️Annas dieting history and her health issues

➡️Her experience with birth control

➡️Her pro-metabolic weight gain of 40 lbs and how this affected her

➡️Solving her hormonal issues

➡️The accountability Anna needed

➡️How she lost 10% body fat

➡️Improvements she’s had while in the program

➡️What she found most challenging in the program

➡️Advice she has for other women

And more!

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:15 - Brief background of Anna Reeves

02:19 - Her dieting history and issues she had

06:26 - Her crossfit experience

09:41 - Coming across pro-metabolic ideas and how it helped improved her overall health

12:44 - Balance

14:14 - When it's easy to maintain

14:38 - What triggered her to join our program