Weight Loss For Women: empowering health, strength and nourishment

Latest Episodes:

#117 - I'm gaining weight, this isn't working with Craig McDonald May 18, 2022

Show notes

Just about every week I get at least 2-3 DM's from women like this:

"Hi Kitty I've been dieting for years and have been following you and others in the community and I've been implementing some of the principles eating more carbs, dairy etc but I've gained so much weight, it's not working what should I do?"

The first thing I ask them is have they been tracking their food?

Just about everyone says they haven't been tracking their food or they have been loosely tracking their food.

So we thought we'd record a quick podcast on this topic.

In this episode, we chat about:

➡️The importance of tracking and planning your food

➡️Why someone gains weight

➡️When weight/fat gain is needed and when it's not

➡️How to minimise fat gain

➡️How the balance of protein, fat, and carbs is critical

➡️The hard truth about why you may not be seeing the results you want

➡️Why being consistent is essential

➡️How muscle mass plays a part

➡️How time matters

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

Follow Kitty on Instagram 👉 https://www.instagram.com/kittyblomfield/

Follow Craig on Instagram 👉https://www.instagram.com/iamcraigmcdonald/

SHOW NOTES

03:09 - Why tracking your food consistently is important when you’re trying to achieve a specific result

06:05 - Why someone gains weight

08:00 - Why you're not seeing results and the importance of tracking how much you eat ACCURATELY

14:49 - Creating meal plans that are easy for you to stick to

15:44 - Why it's crucial to plan ahead

19:11 - Consistency

24:30 - How muscle mass plays a part

26:25 - The right mindset when things get hard

31:55 - Learning and moving forward

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#116 - What they haven't told you about Serotonin with Jayton Miller May 16, 2022

Show notes

If you don’t already, follow Jayden Miller @theresearchcowboy - I love his handle so much! But Jayden is such a wealth of knowledge. He’s only 23 years old but has his own health story involving hypothyroidism and low testosterone, which he’s managed and overcome with a pro-metabolic approach.

Through his own journey, Jayden came across Ray Peat’s work, and the rest is history! In this episode, we chat about:

➡️Jayden’s background

➡️What is serotonin

➡️Why it’s not the “happy hormone”

➡️The role serotonin plays in energy production and metabolism

➡️How serotonin impacts other hormones

➡️How your gut affects serotonin levels

➡️What processes help regulate serotonin

➡️Signs of high serotonin

➡️The role serotonin plays in depression

➡️How antidepressants work

➡️What is more beneficial for depression

➡️Things you can do to improve your gut health

➡️Foods to consume for better gut health

➡️What to do for bad endotoxin issues

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

Jayden on Instagram 👉 https://www.instagram.com/researchcowboy/

SHOW NOTES

05: 27 - The diets Jayden has cycled through

07:40 - What is Serotonin and is it really the "happy hormone"?

08:45 - How it acts as a regulator in our body

09:34 - Why it's also called a "hibernation hormone"

10:48 - What happens when you have too much of it?

12:30 - Serotonin, high Estrogen levels, and depression

13:32 - Where most serotonin is produced

14:28 - Things that are beneficial to balance out serotonin levels

15:10 - The connection between high serotonin and depression

16:35 - What are antidepressants and how do they work?

18:10 - Better treatments and what’s more beneficial for depression

23:44 - Alcohol intake and how ir affects serotonin and depression

24:15 - How to improve your gut health through food

25:48 - His food recommendations for gut health

27:25 - Repairing the gut lining and foods that can help

29:41 - Progesterone and its anti-serotonin effect

32:05 - Food supplement recommendations for hypothyroidism

33:15 - Endotoxin issues

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#115 - How many sets of an exercise should I be doing? with Craig McDonald May 11, 2022

Show notes

My Nustrength co-founder and other half, Craig, joins me on the podcast today! I get heaps of messages on Instagram asking how many sets should be performed per exercise, so I thought this would make for a great and short podcast.

In this episode, Craig and I discuss:

➡️What the better question is to ask yourself which will dictate how many sets of an exercise you should be doing

➡️Why recovery and context is important

➡️A guide to how many sets per week per muscle group most women need to build muscle - this will differ depending on your training age

➡️Examples of how to determine how many sets you should be doing and how to progress your weights

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

Craig on Instagram 👉 https://www.instagram.com/iamcraigmcdonald/

SHOW NOTES

04:26 - Exercise variations

05:54 - A guide to how many sets per week per muscle group most women need to build muscle

10:08 - Examples of how to determine how many sets you should be doing and how to progress your weights

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

#114 - Beating PCOS, losing 8kgs and feeling like a goddess with Anna Lakomy May 09, 2022

Show notes

One year later, Anna is back on the podcast! If you haven’t listened to Anna’s first podcast, go back and give that one a listen. Anna Lakomy is known as the Career Guardian Angel and she helps women slay their careers without selling their souls.

Anna has been in our program for 20 months (It’s nearly coming up on two years!), and she’s had the most incredible transformation. Her energy is just amazing, and she really radiates health and confidence. She also has a very relatable and cool story! In this episode, we chat about:

➡️Anna’s history with PCOS and how she no longer has cysts on her ovaries and her period is regular and pain-free

➡️What Anna first focused on in the program

➡️How the data helped and removed the emotionality

➡️The power of going for daily walks

➡️What she eats day to day and how she trains

➡️How this program gave her the confidence to start her own business

➡️What challenges Anna faced

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

Anna on Instagram 👉 https://www.instagram.com/annalakomy/

And if you’d like to find out your unique blocks & triggers that are keeping you’ve burnout, stressed and anxious at work, take this free and science-based Saboteur Assessment: http://careerguardianangel.showit.site

SHOW NOTES

02:00 - Anna Lakomy's background and history with dieting

04:20 - Anna's transformation

05:08 - Her PCOS history before joining the program

07:03 - How her nutrition has changed

08:32 - The healing process and how long it took

09:18 - Tracking data and why this is important

11:01 - The biggest changes she got from doing the program

13:02 - How daily movement has helped her lose weight

13:53 - How many calories she eats in a day and how frequently she trains + the type of training she does

15:28 - Deciding to leave her job and how this program gave her the confidence to start her own business

18:31 - What were her biggest challenges

19:47 - Why it's not about being perfect

22:07 - How the program and the coaching helped her stay on track and get results

23:05 - Her hair changes

23:33- Advice for women who are still sitting on the fence

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#113 - Why your nutrition should be cyclical with Craig McDonald May 04, 2022

Show notes

Most of the women who join our program have cycled through a number of diets that drastically cut calories and/or food groups. I did the same thing for years but when I met Craig and Emma I learnt why this approach never works long term, often leads to more weight gain and it usually leaves women with one or more of these issues: low energy, poor sleep, digestive issues or hormonal imbalances.

I was listening to a coaching call Craig did a few weeks ago and one of the clients asked about the 'phases' they get allocated by their coach and why we do this and what phase is appropriate when?

So I thought it would be a great opportunity to get Craig on the podcast to discuss the cycles and phases of nutrition and when they are appropriate.

In this episode, we chat about:

➡️What the nutrition phases are and when they are appropriate

➡️Healthy body fat ranges

➡️How nutrition contributes to muscle growth

➡️When is a calorie surplus appropriate?

➡️How the fat loss phase works and when is it appropriate?

➡️How to figure out your maintenance calories

➡️Why you shouldn’t have to ever do drastic calorie cuts for long periods

➡️Is it possible to build muscle while losing body fat?

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

SHOW NOTES

02:17 - The reason why we have Nutrition phases in our program and what they are

07:16 - How long will it take to build muscle?

08:57 - What's a healthy body fat range for women?

12:49 - Metabolic adoption

15:35 - What is a Fat loss phase and when is it appropriate

16:20 - How to work out your maintenance calories

19:35 - Drastically cutting calories and why this is never the answer

22:53 - Maintaining and building muscle

24:44 - Building muscle while losing body fat can it be done?

29:23 - Why focusing on where you're at is important

30:08 - Patience, why it is key

30:57 - Optimising your metabolism

31:44 - Why its important to focus on building habits

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

#112 - Why quick fix diets & a tonne of cardio will never get you the body or health you want with Stan Efferding May 02, 2022

Show notes

SOOOOOOOOOOOO exciting to have had Stan on the podcast.

We love big Stan and not just because he's the world's strongest bodybuilder and the creator or the cooler 🤣 Craig did his best Stan impersonation on the podcast....nearly as good as the real thing!

Big Stan has been training women for bodybuilding comps since 1989 so he knows a thing or two about getting strong and getting lean.

He's also the creator of the Vertical diet, which like our approach is built on a foundation of bioavailable nutrients to optimise the metabolism and digestion 👊 while helping people build healthy lifestyles and sustainable habits.

Like Craig and I, Stan is also passionate about helping people before they experience tragic health issues due to restrictive dieting, so it was awesome to get him on the podcast to go over all of this. In this episode, we discuss:

➡️Why carbs, such as fruit and potatoes, are important

➡️Why the only way to change your body is by building muscle

➡️What variety of foods you should include in your diet to optimise your metabolism and digestion

➡️Why eating adequate calories is essential

➡️The benefits of bioavailable animal protein and dairy

➡️The importance of tracking and meal prepping

➡️Eating the same thing every day and how this can be beneficial

➡️Why Stan recommends 10-minute walks

➡️The benefits of salt

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

Stan on Instagram 👉 https://www.instagram.com/stanefferding/

SHOW NOTES

06:18 - Brief background Stan

07:46 - How tragic excessive cardio and restrictive diets

09:37 - Health issues women get from doing health "guru" diets

13:21 - Carbs and why are they important for us

16:03 - Science-based studies and actual human evidence versus analysis from mouse studies about low carb or keto diets

16:48 - Benefits of fruit juices and why there is no reason to avoid them

22:32 - Why women don't need to eat in a huge calorie deficit to lose body fat

24:02 - Why adding muscle is so beneficial

25:48 - The importance of sleep

30:52 - Benefits of bioavailable animal protein and dairy

38:52 - The importance of tracking food and meal prepping

53:39 - Eating protein first

58:26 - Tracking consistently

59:38 - Some of the strategies for appetite control

01:00:41 - What to eat when you're trying to gain or lose weight

01:03:18 - Self confidence

01:05:08 - Focusing more on strength rather than the scale

01:12:30 - 10-minute walk and why it's beneficial

01:26:00 - Commitment

01:27:28 - Doing the basics and why that will lead to good results

01:30:18 - The benefits of salt

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

#111 - Losing 15 kgs & regulating her cycle with a pro-metabolic approach With Stephanie Mae Apr 27, 2022

Show notes

If you’re struggling with alcohol…

Or are scared to eat fruit…

This podcast is for you. Stephanie has had the most incredible transformation, both mentally and physically. She’s changed so much and has such an inspiring story.

At 49 years old, Stephanie has a very relatable journey. In this episode, Stephanie and I chat about:

➡️Her history with drinking and how she overcame it

➡️Her mental health struggles

➡️The diets she’s tried in the past

➡️Her results in the program (Hint: She’s down 104 cm and 15kgs and her cycles are regular and pain free!)

➡️ What she ate and how she trained to get these results

➡️What she’s enjoyed the most about the program

➡️The challenges she’s faced along the way

➡️Advice she would give to women thinking about joining

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

SHOW NOTES

02:30 - Stephanie Mae's history with drinking and how she overcame it

04:43 - Her mental health struggles

08:02 - The diets she’s tried in the past

10:50 - Her results in the program (Hint: She’s down 104 cm and 15kgs and her cycles are regular and pain free!)

15:43 - What she ate and how she trained to get these results

16:30 - What she’s enjoyed the most about the program

18:21 - The challenges she’s faced along the way

19:46 - Advice she would give to women thinking about joining

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

#110 - Why your skin is a reflection of your internal health with Emma Sgourakis & Georgi Dinkov Apr 25, 2022

Show notes

Most of you already know Emma and Georgi (They’ve been on the podcast many times!). I wanted to have them both on to talk about skin breakouts and what causes them, as well as what to actually use on your skin and why this is important.

Emma and I have been hard at work creating our @saturee_official skincare line which is available for pre-sale now!

In this episode, we discuss:

➡️What causes skin issues and why your skin is a mirror of your internal health

➡️How your diet affects your skin

➡️What skin issues mean after the age of 30

➡️Why protein deficiency may lead to skin problems

➡️Stress and skin breakouts

➡️Dietary changes to improve your skin

➡️What you can put on your skin

➡️The problem with many of the ingredients in popular skincare products

➡️Ingredients in our skincare line and why we use them

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

Emma on Instagram 👉 https://www.instagram.com/thenutritioncoach/

SHOW NOTES

02:40 - Saturee Skincare Launch Update

06:49 - What causes skin issues and why your skin is a mirror of your internal health

11:41 - How your diet affects your skin

14:08 - What skin issues mean after the age of 30

19:07 - Stress, hormonal issues, and skin breakouts

23:08 - Why protein deficiency may lead to skin problems

30:31 - How endotoxin affects the bacterium and how it benefits hormones and the skin

38:18 - Dietary changes to improve your skin

58:15 - What you can put on your skin

01:01:07 - Constipation and Cascara

01:06:51 - The problem with many of the ingredients in popular skincare products

01:21:10 - Ingredients in our skincare line and why we use them

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

#109 - When am I going to look like I want to look with Craig McDonald Apr 20, 2022

Show notes

I have my co-founder of NuStrength and life partner, Craig, back on the podcast today!

We get this question all the time: When am I going to look like I want to look?

While this obviously depends on how you want to look, a lot of women we work with want that athletic and toned look.

In this episode we talk about what it actually takes to achieve that look, how long it takes and one of the biggest things women overlook when it comes to achieving a toned and athletic body.

Specifically we discuss:

➡️How body recomposition works

➡️Why the amount of weight you’re lifting matters

➡️Why it takes time

➡️How you shouldn’t fixate so much on the scale

➡️What factors matter when it comes to strength (and looks)

➡️Examples of clients we’ve worked with

➡️Why learning to execute movements correctly is important

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 on Instagram 👉 https://www.instagram.com/kittyblomfield/

Craig on Instagram 👉 https://www.instagram.com/iamcraigmcdonald/

SHOW NOTES

02:27 - How body recomposition works

05:13 - Why the amount of weight you’re lifting matters

09:56 - Why it takes time

17:20 - How you shouldn’t fixate so much on the scale

21:49 - What factors matter when it comes to strength (and looks)

22:54 - Examples of clients we’ve worked with

26:38 - You have to feed the muscle in order for it to grow

29:49 - Why learning to execute movements correctly is important

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

#108 - Why we love vitamin C with Matt Blackburn Apr 18, 2022

Show notes

I put up a post asking who everyone wanted back on the podcast, and I got a tonne of requests for Matt. Gotta give the people what they want 🤣

So he's back to chat more about Vitamin C and why it's important when it comes to health.

In this episode, Matt and I chat about:

➡️The importance of vitamin C in your diet

➡️What is vitamin C?

➡️What does your body use vitamin C for

➡️What foods are high in vitamin C

➡️Matt’s new supplement and why it’s different

➡️Types of vitamin C

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

Mitolife 👉 https://www.mitolife.co/collections/all use discount code KITTY15 for 15% off

FOLLOW

Kitty on Instagram 👉 https://www.instagram.com/kittyblomfield/

Matt on Instagram 👉 https://www.instagram.com/mattblackburn/

SHOWNOTES

10:43 - What is vitamin C and its importance iin your diet

15:26 - What does your body use vitamin C for

19:16 - What foods are high in vitamin C

21:08 - Matt’s new supplement and why it’s different

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