Weight Loss For Women: empowering health, strength and nourishment

Does red meat cause heart disease? What about cancer? Should you eat it?In our new podcast episode, we have Stan Efferding back on and talking about everything to do with red meat. We separate facts from fiction when it comes to red meat and how it can actually benefit your health and diet!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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldStan Efferding @stanefferdingSHOW NOTES01:38 - Why red meat has been demonized.03:30 - Common health issues of most non-meat eater female athletes he has worked with04:58 - Iron deficiency06:03 - Iron found in red meat vs plant sources06:33 - Foods he recommend to increase iron07:50 - Why types of red meat matter07:59 - Considering the total dietary pattern (Saturated fat and elevated LDL)11:07 - Grass-finished beef vs grain-finished beef17:50 - Factors that are much more important that have adverse effect on health19:46 - Stress and how it affects our health20:12 - Elimination diets21:07 - Calorie deficit and losing weight22:05 - Research on diets and tracking calories23:11 - Processed foods and their fat content25:48 - How to eat out28:12 - Why it's all about what you're doing most of the time (Frequency is HUGE)30:29 - Alcohol consumption and its effects33:48 - Practicing moderation34:42 - Eating your favourite foods36:35 - Strategies to not binge on your favourite unhealthy snacks/food39:45 - Food prepping strategies46:12 - How health wise, statistics don't look good for vegans54:52 - Enjoying you food01:01:55 - Carbs and strength training for longevity01:04:30 - 2 main reasons why most people don't succeed on dietsAdvertising Inquiries: https://redcircle.com/brands

Not sure how much protein you should be eating each day? Give this new episode a listen!Most women undereat protein. So, in this short episode, we get straight to it, helping you determine your protein requirements per. While this may depend on your goal, Craig gets into the variation associated with this general rule.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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:59 - How do you determine your protein target?03:42 - What about when I'm eating in a caloric deficit04:08 - Protein target if you're in a surplus or maintenance05:31 - Setting up your calories and macros06:20 - Fat and carbs10:06 - Measuring the things that matter11:35 - How many meals should I be eating per day13:59 - Finding the right schedule that suits you and eating regularly14:11 - Skipping meals15:17 - Taking a reverse approach and starting with enjoyment firstAdvertising Inquiries: https://redcircle.com/brands

What happens after coaching? How do things go when you no longer need a coach or program to help you get your health on track?Well, Anna - one of our previous clients - offers insight into this! She was in the program for about three years but has been out of it for eight months now. She has beautiful energy and is so authentic. Her transformation, physically, mentally, and emotionally, has been absolutely incredible.Anna goes into her entire journey from start to finish. How she's finally PCOS free and she has built a strong, toned and athletic body.By getting her health on track, she transformed her entire life. This is one episode you won’t want to miss!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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldAnna Lakomy @annalakomyTo take the free, 5-minute, science-based Saboteur Assessment click here: https://annalakomy.com/saboteur-assessmentSHOW NOTES00:52 - Anna Lakomy's background02:02 - Her diet and health history03:35 - How her entire transformation went about04:26 - Her PCOS journey06:43 - Self-love06:57 - What prompted her to make a severe drastic change from what she was doing09:10 - Feeling more connected to her ancestry09:48 - Her experience working with a functional medicine doctor11:30 - Why she started strength training13:22 - Feeling strong and toned17:53 - Leaving her corporate job to become a career coach20:22- Her failed business launch experience21:50 - Taking a break and then bouncing back24:40 - Accepting failure25:37 - Who she helps specifically in her program27:00 - Why they work with her and what are they looking to achieve29:44 - Salvatore assessment32:00 - Being a hyper-achiever and controller37:26 - Enjoying the journey39:05 - Unsubscribing from negative energy40:05 - Being disciplined and structured42:14 - Progression not Perfection (nourishment, building and maintaining great habits)45:48 - Training setbacks49:02 - Being finally PCOS free50:02 - Her advice to women who are currently struggling with PCOSAdvertising Inquiries: https://redcircle.com/brands

In Part 1 (our last podcast episode), we talked about how we’re structuring our foods and calories in preparation for it. In this episode, we’re digging into how we’re training for it (including the breakdown of our training days).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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:19 - Why is it beneficial to strength train when you are in a calorie deficit?03:45 - Health benefits of building muscle06:16 - What's the goal of training when in the building phase? How has Craig structured our training11:59 - What happens when we get to the fat loss phase from a training perspective13:55 - What our goal is with our lifts when in a deficitAdvertising Inquiries: https://redcircle.com/brands

Have you ever thought about doing a photoshoot to show off your progress? We definitely have… And now we’re doing one!First off, it feels GOOD to have a goal to work toward, so we are really excited about this.But how are we preparing for this photoshoot? Well, this breakdown is coming out in two parts. This first part focuses on our nutrition and what we will both be doing to get ready for this in terms of our food, meals, calories, and macros.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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:53 - Why putting the work in at the beginning makes maintenance much easier04:39 - Why we are doing the photoshoot07:58 - What is a minicut?10:12 - When should you do a minicut?10:57 - The goal of a minicut11:25 - How much of a calorie surplus above your maintenance calories is typical when you're doing a building phase13:13 - The benefits of sticking to the same calories everyday15:30 - Why should you weigh yourself daily and take the average at the end of the week?16:42 - How many weeks we're going to be in a building phase17:57 - What stops women from eating in a calorie surplus19:48 - Why you need to learn how to train properly22:45 - Why don't need to track forever23:48 - New body weight and strength milestones we've set24:45 - The goal of a fat loss phase26:21 - Building phase vs fat loss phase when it comes to nutrition29:06 - Eating out and alcohol when you're in a deficit40:17 - Types of food that are may be beneficial for you when you're in a deficit43:44 - Cardio and stepsAdvertising Inquiries: https://redcircle.com/brands

Should you use a Continuous Glucose Monitor (CGM)? What is a CGM? Why does blood sugar regulation matter anyway?In our latest podcast episode, Kate Deering (Author of How To Heal Your Metabolism) and I dive deep into when a CGM makes sense and what kind of data it provides (as well as how you can interpret this data!).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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES00:59 - Kate's background and her new book02:55 - Should you use a continuous blood glucose monitor?03:40 - What is a CGM?04:54 - What is a normal blood sugar level06:06 - Disadvantages of using CGM06:24 - Data points for optimal blood sugar numbers08:57 - Blood sugar responses to food10:38 - Underlying reasons for a poor response to carbohydrates11:07 - How cortisol affects glucose response11:30 - Stress response13:20 - How sleep affects blood sugar14:50 - What happens when you reintroduce carbohydrates for people who have been on carb restrictive diets for a very long time15:50 - What are the benefits of using CGM18:20 - Building stress tolerance19:40 - Fat in your blood20:40 - Other factors that affect your blood sugar21:00 - What helps your blood glucose markers23:11 - Supplementing with Glycine and Progesterone24:47 - Why it's not just your food that's impacting your blood glucose28:16 - Learning how to adjust yourselfAdvertising Inquiries: https://redcircle.com/brands

Our fabulous client, Natalie, describes her incredible transformation. At 25 years old, Natalie was having trouble sleeping through the night, was always super tired, and experiencing extremely painful periods (even having to be hospitalised at one point).Today, Natalie sleeps through the night, has easy and smooth digestion, and has no more painful periods. She’s also lost over 10kgs. So, how’d she do it? What kinds of foods did she include in her meal planning? Give our latest episode a listen to find out!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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldSHOW NOTES00:22 - Natalie's background and diet history01:36 - Her turning point03:22 - How she came across the program04:26 - The results and health improvements she's seen since joining our program07:15 - How much and what sorts of food she's eating now09:10 - Enjoying the freedom and all of the knowledge she has gained from the program10:18 - What she found the most challenging about the program12:14 - Her advice to women who are still sitting on the fence about joining the program13:04 - How the coaching and support helped her achieve her results13:32 - Changing your mindset13:39 - Her advice to other women who are on the same journeyAdvertising Inquiries: https://redcircle.com/brands

Do you believe that you have to switch up your exercises to make progress? Well, we’ve got some tips for you!In our latest podcast episode, Craig breaks down exactly when it’s appropriate to switch movements and when it’s not. (And the answer might surprise you!).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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:48 - Women being offended with what I post03:53 - Why should you not change your exercises too frequently04:52 - How it differs depending on your lifting skills and experience06:53 - When should you move to a different exercise07:38 - Why tracking your data is so important08:20 - Being on the same exercise structure for 18 months09:18 - Why not making any progress for a couple of weeks is normal10:25 - Progression system we use12:39 - Pushing to failure13:40 - Specialization program for advance lifters15:53 - Questions that you need to ask to ultimately determine what you need o do16:08 - Keeping the compound lifts the same and changing the accessories16:56 - Why your progress depends on your execution18:50 - Why execution should come first before effort19:57 - What is Loaded Stretch Position?21:56 - Women not knowing what they're truly capable of25:09 - How strength training smashes all of your beliefs about yourself28:25 - Times that you don't need to push yourself too hardAdvertising Inquiries: https://redcircle.com/brands

Once you get the basics down, adding scientifically-proven wellness tools, like red light, can further your health journey.I use red light to wind down and found it really helped with scarring and recovery after having my implants removed. Craig and I both have the red light face mask as well, and we’ve noticed a difference in our skin (and it’s just so relaxing).So! Let’s dig into everything about red light. We welcome Bryan Thomas back on the podcast to shine the light on this wellness tool.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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldBryan Thomas @performanceneuroSHOW NOTES00:40 - Bryan's background02:35 - Using red light to wind down and how it helped with my recovery and scarring after having my implants removed03:36 - What is infrared and red light?04:00 - Wavelength04:40 - How red light can increase metabolism05:22 - The benefits of red light07:10 - Different factors in using red light08:16 - The different ways you can use it for10:27 - Red light benefits on the skin12:02 - How frequently and how much should you do it13:53 - Ideal distance range should you have it away from your body15:55 - How much is too much16:50 - Is it not a good idea to do it before bed?19:06 - How it helps with healing injuries20:24 - How to make your own red light and what you need to look for when you're looking into buying one29:04 - What you need to know about the blue light31:45 - Getting some sun and vitamin D32:20 - Vitamin D supplementation33:35 - Using dminder App34:18 - Vitamin D lamps34:45 - What are UV A, B, and C?35:18 - Using saturated fat in skincare and uv protectionAdvertising Inquiries: https://redcircle.com/brands

What exercises should you include in your program? And should squat, bench, and deadlift be some of them?In our latest podcast episode, Craig and I discuss when we recommend these movements and when they might not be appropriate. Often, it depends on your goals. Give our most recent episode a listen to find out why.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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:31 - Setting up our new podcast studio02:04 - Do you really need to include the Squat, Bench, and Deadlift in your program?03:24 - Why skill-based movements require more time and effort04:20 - How you build muscle06:02 - Muscular failure and muscle growth06:50 - Working with someone 1on1 and how that can speed up your progress08:16 - Stimulus to fatigue ratio for advanced lifters12:10 - Sample exercises if you're new to lifting14:10 - Alternative exercise to the bench press14:27 - Why deadlift is a much easier movement20:44 - Sample home exercisesAdvertising Inquiries: https://redcircle.com/brands