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The Full Fat Foodies
50 minutes | Sep 4, 2018
EP20 - Getting Back On The Wagon
Topics Discussed: Why we hate the term 'falling off the wagon' What is a thinking trap, and how can you avoid it? Learning to listen to what your body needs Seasons of life and why they should be honored Enjoying experiences vs. binging Revisiting SMART goals! Motivation vs. Discipline The glue that binds lifestyle together: CONSISTENCY!
44 minutes | Aug 21, 2018
EP19 - The Poop Episode (feat. The Gut Microbiome)
Topics Discussed: What is the gut microbiome and why is it important? WHAT DO YOU MEAN 'GOOD BACTERIA'? How can you get more good bacteria, and what role do pre and probiotics play? Why is EVERYONE eating fermented foods right now? Poop transplants. You heard us. Lots o' potty humor
37 minutes | Aug 7, 2018
EP18 - Your Health Goals + Summer: Is It Possible?!
Topics Discussed: Is it possible to meet your health and fitness goals during the summer? Should you wear that bikini even if you aren't "where you want to be"? Spoiler alert: the answer is always YES! How can you consistently meet your nutritional goals even when the most popular things to do during the summer are drink and eat?! Advice on eating healthy and not sticking out in a crowd while everyone around you consumes junk! We take a tangent to discuss Cathy's new sourdough bread starter. We affectionately refer to it as her kitchen pet. What are the best ways to consume alcohol and enjoy drinks with friends over the summer, but not sabotage your health game?! QUICK TIP #1: Follow @themacrobarista on instagram for some creative hacks to enjoy your favorite iced starbucks drinks this summer in a WAY more calorie/macro friendly way! QUICK TIP #2: Take a more active role in planning activities out with friends! Don't want to go to the bar? Be the one to suggest another activity!
19 minutes | Jul 24, 2018
EP17 - WE'RE BACK, FOODIES!
Topics Discussed: Neva and Cathy are so excited to be back to recording shows for you guys!!!! Where have we been? What have we been up to? Why did we disappear?! Neva starts a weekly segment titled What Exactly Does Cathy Do For A Living? This week's theory: Feral Camel Trainer in Morocco How have our fitness and nutritional goals changed since we stopped releasing regular episodes? What have been our setbacks during our travels? What are our goals for the show moving forward? Future episodes will be released every other Wednesday! Next Topic? Summer + Goals = TOTALLY POSSIBLE
41 minutes | Feb 26, 2018
EP16 - Plateaus: How To Break Through
Topics Discussed: What is a plateau? How can I be sure I'm actually in one? Is my nutrition REALLY where it should be? Is my activity REALLY where it should be? Is my rest and recovery REALLY where it should be? Plateaus VS. slower progression What are our tried and true methods to keeping focused and motivated during a plateau? How to effectively change your goals to reenergize your mentality What role does grit play in breaking through a plateau?
47 minutes | Feb 5, 2018
EP15 - Micronutrients... Should We Be Supplementing?
Topics Discussed: What are micronutrients? Why are they important? Are micronutrients as important as macronutrients? Should we be counting them too?! Is it beneficial to supplement for micronutrients even if we're not eating a nutrient-rich whole food diet? Neva and Cathy absolute lose their minds trying not to laugh while talking about Vitamin D! Cathy teaches Neva how to sunbathe your mushrooms for extra vitamin D consumption. SERIOUSLY. If I'm already eating a whole foods-based diet, what's the best way to know which micronutrients or vitamins I should be supplementing? Should we really be listening to every study which argues that most Americans are deficient in specific vitamins? We talk about exactly why micronutrients are best consumed from food sources than from vitamins! Why aren't all macronutrients created equal? For example, why is it better to eat a sweet potato over white rice? Neva and Cathy discuss their weird (and we mean WEIRD) favorite food combinations?
44 minutes | Jan 29, 2018
EP14 - BMR & TDEE: The Numbers That Matter
This week's episode was inspired by a listener question! She wrote to us asking why My Fitness Pal awards you back your exercise calories and wondering if she should be consuming those calories. We thought this would be the perfect time to take a explain and discuss two very important factors in answering this question: Basal Metabolic Rate (BMR) & Total Daily Energy Expenditure (TDEE) Topics Discussed: We come clean about the fun and merriment we had this weekend. Taco Bell may have been involved. #sorrynotsorry What is BMR & TDEE? Why are they important for me to know? How many calories should I try to eat during the day? (HINT: It's more than 1200!) How can you measure your unique BMR & TDEE? CATHY AND NEVA TALK ABOUT MATH. We thought the day would never come! What are our BMR & TDEE breakdowns? How do we use this information to figure out how many calories to shoot for? Should you eat the workout calories MFP gives you? Should you listen to MFP at all?!
57 minutes | Jan 22, 2018
EP13 - Fit Pregnancy & Being An Active Mom ft. Lauren Gassman (LGFIT)
We're without Cathy this week (wahhhhhh!!) but it's TOTALLY OKAY because we've got an amazing guest host on the show! Lauren Gassman over at LGFIT joins the podcast this week to discuss a topic that Neva and Cathy know NOTHING about. This episode is all about maintaining a healthy and active lifestyle both during and after pregnancy! Topics Discussed: Should pregnant women be exercising? How much and at what intensity? Expectations vs. Reality: what should we expect of our exercise and performance while expecting? Did Lauren follow all the established guidelines about what you should or shouldn't eat while pregnant? Why or why not? What were the differences in lifestyle, exercise, and nutrition between her first and second pregnancies? The external and internal pressure women feel to "get back to pre-baby weight" and why we aren't fans! We go on a mega rant about the repercussions and negative effect of social media on mothers, and the illusion "perfect" mom life What advice does Lauren have for moms out there who struggle to prioritize themselves and their own mental and physical wellbeing?
68 minutes | Jan 8, 2018
EP12 - Whole30 ft. Melissa Herbst
Show Notes: We welcome our first guest, Melissa Herbst (@MelissasFoodFreedom) to the podcast! We discover what happens when three giant Harry Potter fangirls get together. So much nerding. We discuss this week’s topic, Whole30 and dive into the following questions: What is Whole30? Why are we being asked to give up so many foods? How does Whole30 fit into the Full Fat Foodie Philosophy? Isn’t this an anti-diet show?! What are some of the biggest challenges we’ve faced during Whole30 and how can they be overcome? What are our favorite benefits of Whole30? What is the Whole30 concept of Food Freedom? What happens when Whole30 is over? How do you introduce all these food groups back in? What happens when Cathy mentions goats to a Harry Potter crowd? Aberforth jokes. Obviously.
43 minutes | Jan 1, 2018
EP11 - New Year, New HIIT Routines & Programming!
Topics Discussed: Happy New Year, and welcome to 2018!! Exactly what is HIIT cardio again? Why is it so awesome?? What are our favorite HIIT routines? How can you use HIIT cardio to creatively combat January gym crowds? How much equipment do you need?! How can you start to program your own personalized training schedule tailored to your unique goals? What is the best way to structure your weekly gym schedule? Are rest days and recovery really that important? (Spoiler alert: YES!)
48 minutes | Dec 25, 2017
EP10 - Maintaining Balance During The Holidays
Topics Discussed: Happy Holidays from The Full Fat Foodies! Yes, we know this is technically one day late! WE MADE IT TO EPISODE 10! (!!!!!!!) Neva learns two valuable life skills: 1) How to edit in audience cheering and 2) How to bleep out words you would find on Santa's naughty list! What are some ways you can ensure stress free travels & holiday cheer for you and everyone else around you? We discuss how we have navigating the holidays and the inevitable travel, temptations, and treats that come along with them! Is it even possible to achieve perfection and completely stick to your routine during this time? Why it is VERY important not to weigh yourself after you eat a giant holiday meal. Seriously. Never do this. What do we think about New Year's Resolutions? What are OUR New Year's Resolutions?!
31 minutes | Dec 18, 2017
EP9 - Illness & Injury: How To Bounce Back
Topics Discussed: Our #1 Rule? ALWAYS LISTEN TO YOUR BODY! What are some setbacks we have recently faced during training? How did we overcome them? What are our tried and true (both healthy and not-so-healthy) comfort foods to consume while we're sick? How in the world can you maintain your motivation while you feel so awful? How can you recalibrate your goals during a period of illness or injury? What are some ways to redefine adversity? (Hint: Listen to Ben Bergeron's Chasing Excellence Podcast!) Repeat the following to yourself over and over until it sinks in: "Resting. Does. Not. Equal. Failure." Neva and Cathy discuss all of the maaaaaaany ways they're failed at listening to their bodies during periods of illness and injury and the resulting repercussions that go with it. Don't be like Neva and Cathy!
40 minutes | Dec 11, 2017
EP8 - Why Weight Lift?
Topics Discussed: Who should be weightlifting? (Spoiler: EVERYONE) Just what are the benefits of weightlifting?! What are the most common misconceptions associated with weightlifting and why should you ignore them? What are the benefits of weightlifting and resistance training? How can you get started, and what programs are best for beginners? What is the difference between Powerlifting and Olympic lifting? What weightlifting options exist that do NOT require a barbell? We discuss how we both stumbled on the wide and wonderful world of weightlifting! Neva demonstrates a rather strange love of the word ‘swath’ and it’s super weird.
38 minutes | Dec 4, 2017
EP7 - Why Do We Hate On Diets?!
Topics Discussed: Why do Neva and Cathy both sound like frogs this week?! What are the different types of diets are why do we hate on them so much? What are the diets that sell you stuff? (Hint: Nutrisystem, Shakology, Jenny Craig, etc.) What are the diets that make you count stuff? (IIFYM, Zone Diet, Basic Calorie Counting, etc.) What are the diets where you focus on eating real stuff? (Paleo, Primal, Whole30, Plant-Based, etc.) What are the benefits and drawbacks to each of these different methods and sub-categories?
41 minutes | Nov 20, 2017
EP6 - So You Wanna Be A Full Fat Vegan
Topics Discussed: What are the ways in which vegan, vegetarian, or plant-based lifestyles are similar with the full fat foodie philosophy? What are some commonly known drawbacks to being vegan or vegetarian? How can you make sure you're eating according to your ethics while also making sure you are accomplishing your goals and getting enough fat and protein? What are some of our favorite vegan sources of fat and protein? What are some of our favorite vegan blogs? Neva gushes about her new found love: Avocado Chocolate Truffles!
43 minutes | Nov 6, 2017
EP5 - Do You Have Wellness FOMO?
Topics Discussed: What are the different types of unsupportive environments, and how can you combat them without becoming an antisocial hermit? How can you reinforce and sustain a healthier lifestyle for yourself while living with a partner (or family) who isn't on the same page? What different strategies have we found to not act on the temptation of baked goods in the office? Neva and Cathy discuss their tried and true strategies for enjoying an office happy hour or dinner out with friends without feeling guilty afterwords! Neva unveils the mysterious shrouded cabinet in the corner of her kitchen where all the junk food lives! We discuss the importance long-term balance and not beating yourself up when you join the group and eat a cookie! - - - Be sure to join us next week as we discuss how you can be a part of the Full Fat Foodie movement while adopting a vegan or vegetarian lifestyle!
37 minutes | Oct 30, 2017
EP4 - The Meal Prepisode
Topics Discussed: What are the different types of meal prep and what are the benefits? What are Neva and Cathy's typical prep schedules, what different strategies do we use? What are some useful tips, tricks, and hacks to make meal prep easier, more likely to stick, and (most importantly) delicious? Neva reveals how she is the only person in the world that could screw up using the easiest kitchen appliance: THE SLOW COOKER How can you strategize meal prep for two? For a family? For picky eaters? Cathy gushes over the wonder of the newest appliance to take the world by storm: THE INSTANT POT Meal prepping with little to no time? We share our victories from these exact occasions! - - - Be sure to join us next episode as we discuss the ins and outs of adopting a long term healthy lifestyle even when your environment doesn't necessarily support it! Got a significant other who won't stop drinking soda even though you've cut it out? Or an office that always seems to have free baked goods in the kitchen? This will be the perfect episode for you!
37 minutes | Oct 23, 2017
EP3 - The Foodie Fitness Philosophy
Topics Discussed: Why you don't have to (and shouldn't!) run for hours on a treadmill to "tone up" or lose weight! The importance of structuring your workouts to accomplish very specific (SMART) goals What are SMART goals, and why do they matter? What are the benefits of weight training and should I really be doing it? (Answer: YES, YES A THOUSAND TIMES YES) The benefits of HIIT (high intensity interval training) VS. LISS (low impact steady state) cardio Why calorie output isn't actually the be-all-end-all marker of workout effectiveness Neva demonstrates a complete inability to pronounce Julie Foucher's last name, despite having heard it a million times! Cathy recalls signing up for a 50k while slightly tipsy and proceeding to get lost on the run Neva explains how to cheat the "free class" system on this week's quick tip! - - - Be sure to join us next week as we discuss one of our absolute favorite subjects: MEAL PREP! We'll be bringing our accumulated meal prep hacks, tips, and tricks to the table (literally) as we try to prove that meal prep is for everyone and can be both cost effective AND delicious! Also, there might be wine involved.
50 minutes | Oct 16, 2017
EP2 - In Defense Of Our Favorite Macronutrient: Fat
Topics Discussed: Why is fat consumption essential for our bodies? Why has it been so vilified in recent years? What are macronutrients, and why are they important? Full fat food VS low fat copies: WHICH TO PICK? Shouldn't we be eating as few calories as possible (Nope.) What role does fat play in our bodies ability to absorb micronutrients? What are the different types of fats, and why do they matter? (Wait, you mean I can't just eat every kind of fat available?!) Neva wonders aloud... how does one actually pronounce Kombucha? How can one utilize fat for BOTH muscle gain and fat loss? What are the best sources of fat to consume? What are these healthy fats everyone keeps talking about? Cathy outs how badly Neva likes to nuke her chicken, and Neva reveals just how scared she is of raw chicken (LOLOL) --- Be sure to join us next week as we discuss our approach to fitness, how we've found the best ways to work out for our individual bodies, and why running on a treadmill isn't the only option available for women (or anyone) to exercise!
33 minutes | Oct 9, 2017
EP1 - A Full Fat Introduction
Join co-hosts (and best friends!) Neva and Cathy as they explain exactly what The Full Fat Foodies Podcast is, how they both arrived at the world of health and wellness from opposite ends of the 'unhealthy' spectrum, and how they hope to help as many people become their healthiest and happiest selves! BONUS: Keep your ears tuned in throughout the show for special bonus cameos by Cathy's dog, Roxy! Topics Discussed on this introductory episode include: How Neva and Cathy found a similar passion for health and fitness having spent most of their lives grossly overweight and dangerously underweight, respectively Just what exactly is a Full Fat Foodie? The Full Fat Foodies wellness philosophy Is this a podcast preaching a specific diet or exercise regimen? (Spoiler alert: NO!) Why we both hate the word 'diet' Be sure to join us next time on the podcast as we discuss the (totally unfair) stigma surrounding fat, and why eating full fat foods (sound familiar?!) are better for our bodies than we are led to believe!
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