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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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Red light man: use discount code KITTY for 10% off Infraredi use code WINATLIFE for 10% off Sperti Vit D Lamp Brooding lamp Follow: Kitty Blomfield @kittyblomfield Bryan Thomas @performanceneuro SHOW NOTES 00:40 - Bryan's background 02:35 - Using red light to wind down and how it helped with my recovery and scarring after having my implants removed 03:36 - What is infrared and red light? 04:00 - Wavelength 04:40 - How red light can increase metabolism 05:22 - The benefits of red light 07:10 - Different factors in using red light 08:16 - The different ways you can use it for 10:27 - Red light benefits on the skin 12:02 - How frequently and how much should you do it 13:53 - Ideal distance range should you have it away from your body 15:55 - How much is too much 16:50 - Is it not a good idea to do it before bed? 19:06 - How it helps with healing injuries 20:24 - How to make your own red light and what you need to look for when you're looking into buying one 29:04 - What you need to know about the blue light 31:45 - Getting some sun and vitamin D 32:20 - Vitamin D supplementation 33:35 - Using dminder App 34:18 - Vitamin D lamps 34:45 - What are UV A, B, and C? 35:18 - Using saturated fat in skincare and uv protection Advertising 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 00:31 - Setting up our new podcast studio 02:04 - Do you really need to include the Squat, Bench, and Deadlift in your program? 03:24 - Why skill-based movements require more time and effort 04:20 - How you build muscle 06:02 - Muscular failure and muscle growth 06:50 - Working with someone 1on1 and how that can speed up your progress 08:16 - Stimulus to fatigue ratio for advanced lifters 12:10 - Sample exercises if you're new to lifting 14:10 - Alternative exercise to the bench press 14:27 - Why deadlift is a much easier movement 20:44 - Sample home exercises Advertising Inquiries: https://redcircle.com/brands

Did you know progesterone isn’t just about supporting pregnancy? It’s so much more than that! In our latest podcast episode, we’ve got another Kitty on the podcast. Kitty Martone talks everything progesterone - clarifying the importance of this hormone and the power it has beyond pregnancy. I truly believe every woman should know these facts about progesterone and their cycle. This isn’t one you 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Ona's products: use discount code KITTY for 15% off Progest E Follow: Kitty Blomfield @kittyblomfield Kitty Martone @healthygutgirl_ SHOW NOTES 01:16 - Kitty Martone's background 04:14 - How natural progesterone can help women with perimenopausal and menopausal symptoms 05:50 - What is the role of Estrogen and Progesterone in the body 07:51 - What happens to your body when go on restrictive diets for a long period of time 14:04 - Re-evaluating your relationship with food 14:24 - Why you need to start counting your macros 16:43 - One of the big things Kitty learned from Dr. Ray Peat's work about the role of Estrogen 19:18 - How do you become deficient in Progesterone 21:10 - High level of stress and how that affects progesterone levels 21:58 - Estrogen dominance: What it really means 24:09 - Hormone rehab 25:42 - Doing the basics and why its important when it comes to supporting progesterone production 27:16 - The things that affect your cycle 29:15 - Why it's crucial to manage stress 32:22 - How EFT tapping helped me 36:04 - Unspoken problem of xenoestrogens 37:34 - Toxic chemicals from skin care, perfumes, and make up products 44:02- Giving up supplements 45:36 - Coffee enema's and their benefits 46:53 - Different ways of taking Progesterone 50:01 - How often should you take it? 54:07 - How progesterone can help with sleep issues 56:24 - Calm cream and where should you rub it on your body 01:00:17 - Can you overdose Progesterone? 01:02:10 - Progesterone as a lubricant 01:05:50 - Progesterone as a fountain of youth Advertising Inquiries: https://redcircle.com/brands

If you’ve experienced persistent digestive issues, you can likely relate to Madison. In our latest podcast episode, Madison, who is 30 years old, single, and has no kids, describes her journey of overcoming gut problems. From the vegan diet to the carnivore diet, Madison had been cycling through restrictive diets for years, trying to find the diet that solved her gut issues. From 2020 to 2022, due to stress and more, Madison gained 50 lbs and knew she needed more help. After being in our program for a year, Madison has seen incredible changes, specifically in her body composition (even losing 40 lbs!). She says she’s more confident and worries less about food than before, now knowing she has a plan and food ready to eat. 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 01:04 - Madison's background 02:12 - Her health and diet history (food restrictions, weight gain, gut and digestive issues) 06:52 - What made her join the program 08:25 - How stress affects your digestion 09:59 - How long she's been in the program 10:19 - What are the results she's seen 12:12 - Feeling in control again 13:36 - The importance of tracking and food prepping 15:49 - Listening to your body and making sure you're eating enough 17:26 - Her body compositions changes over the last 12 months 18:06 - How many calories she's currently eating per day 18:31 - What she enjoyed most about the program 19:58 - What she found the most challenging 21:17 - Why progress isn't linear 25:06 - Her advice to women who are sitting on the fence about joining the program 26:15 - How the coaching and support helped her achieve her results 26:29 - Her advice to other women who are in the same journey Advertising Inquiries: https://redcircle.com/brands

Have you listened to our new podcast episode with @thedannyroddyweblog? We talk about everything toxic diet culture. Finding Dr Ray Peat's work has been a game-changer for me. I’m no longer afraid of food, and I now understand how to properly nourish my body. Before, I would never have eaten sugar or carbs and feel I’ve gained so much food freedom.  So, let’s talk about the problems with diet culture and how this way of life is vastly different from all the diet fads and quick-fixes out there. 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald Danny Roddy @thedannyroddywebblog SHOW NOTES 01:32 - Update on what Danny's been doing 02:59 - How Dr. Ray Peat inspired us 04:19 - What Dr. Ray Peat's approach was 05:41 - Measuring pulse and temperature 06:21 - Trying to do the best you can with what you have access to 07:39 - People's misinterpretation 08:52 - Not being afraid of food anymore 10:12 - Looking at food from a nutrient perspective 12:21 - Measuring how much you're eating 17:34 - Different things work for different people 22:35 - Don't outsource your health 26:34 - Radical Empiricism 30:47 - Trying out certain food groups in your diet for x amount of time to widen the range of food you can eat as you start to heal 36:25 - Trying out alternative foods 37:54 - Building a database of food 38:21 - Building stress tolerance 41:36 - How early health problems manifest 43:47 - Success leaves clues 45:25 - Not getting stuck in the health world 49:16 - The good and the bad of the internet Advertising Inquiries: https://redcircle.com/brands

Stress is a normal part of life and there are many things we can do to build our stress resilience. We work long hours, train hard and recently have had a pretty hectic social life poor @iamcraigmcondald, he's not an extrovert like I am and doesn't enjoy socialising as much as I do! In this podcast Craig and I chat about how stress affects us, what symptoms we experience, how we know we've been pushing too hard and what changes we need to make to bring ourselves back into balance. 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 02:30 - How too much stress affects our body differently and what we do about it 03:28 - Building stress resilience 03:58 - What symptoms we get when we're stressed 04:43 - Digestive symptoms 06:12 - Figuring out what food works and what doesn't 08:12 - Pulling back 08:54 - Looking at the bigger picture and coping up with stress 10:37 - The beauty of tracking your symptoms 11:03 - Understand your body 12:01 - Slowing down 12:42 - Being consistent with nutrition and all the basic stuff 14:09 - Tracking your data 17:55 - Doing some fundamental changes 18:15 - How years and years of stress breaks the body down 20:40 - Stress overload 20:58 - Not eating enough protein 23:04 - Going out of the rabbit hole 25:01 - Being able to identify when you need to change 26:06 - Feeling tired 26:43 - Maintenance Advertising Inquiries: https://redcircle.com/brands

Our podcast guests always have the best way of clarifying common myths and misconceptions! And @dr.alexorton is no exception. We chatted about what detoxification actually means (Hint: It’s not drinking juice all day or doing crazy sh*t like taking herbal laxatives). Surprisingly (or potentially unsurprisingly), giving your body enough energy is essential for detoxification! Dr Alex Orton and I discuss all of this and more in our latest episode. 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Dr. Alex Orton @dr.alexorton SHOW NOTES 01:27 - Dr. Alex Orton's background 02:45 - What detoxification means and why is it important 03:31 - Channels of detoxification 03:50 - Toxins 05:28 - What the liver does and how toxins are excreted from the body 07:50 - The importance of taking a poop everyday 09:00 - Health benefits of working on improving your digestive capacity  09:45 - Why you need good metabolic function and enough energy so your digestive system works 12:04 - Different ways that you can support detoxification 17:38 - What happens when you keep suppressing the natural capacity of getting rid of toxins, such as having fever 20:19 - What is a coffee enema, how it works, and how often should you take it 24:35 - Gerson therapy and coffee enema on cancer patients 26:40 - Castor oil packs, where you can get it, how it works, and how often should you do them 27:40 - Pros and cons of using saunas and cold therapy 30:00 - Cold and warming phase 30:50 - Heavy metal detoxification 31:32 - How long and how often should you use saunas 32:22 - Red light saunas 32:55 - Food and supplementations that can help get the bowel moving 34:10 - Toxins on your skin 36:12 - Our toxin-free Saturee skincare 39:47 - Modified short-term fasting and when it can be beneficial 43:39 - Why progress doesn't have to be perfect 45:15 - Alcohol 47:10 - Integrating mind, body, and soul 48:09 - Why symptoms are so important 50:50 - Healing after being on a restrictive diet for a very long time 52:53 - Building stress resilience 53:09 - Patience while in the process of healing  56:30 - Why it takes time to see change 57:13 - Acceptance and focusing on the things that you can control 57:50 - The quick-fix culture 59:15 - Consistency 01:00:30 - Building the foundation and why this is key 01:01:15 - The long-game mentality Advertising Inquiries: https://redcircle.com/brands

If you’re a busy mum who is struggling to prioritise your health and body goals, @nyssa_bovenkamp and I have a few simple and easy tips for you! Nyssa is one of our amazing coaches; We were friends before she worked with us, and I’ve known her for ages. Nyssa has overcome a lot of adversaries to get to where she is now. I just admire her so much. But since I can’t truly understand what it’s like to be a mum, I wanted to get Nyssa on here to address how she does it and what has worked for her. We’ve worked with thousands of mums, and a lot of the time, it comes down to controlling what you can control and making imperfect action. Failure is normal. Not making progress is normal. What really matters is consistency, so how can you do this? Give our latest podcast episode with Nyssa a listen! 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Nyssa Bovenkamp @nyssa_bovenkamp SHOW NOTES 00:40 - Nyssa's background and dieting history 02:42 - Being vegan and how it damaged her body 03:36 - Her transformation 04:33 - Her body composition changes 06:38 - How to prioritise yourself as a mum 09:10 - Why imperfect consistent action is the key 11:40 - The big rocks that are going to make the most difference and how women can prioritise these things 13:30 - How meal prepping and food tracking doesn't really have to be complicated 18:56 - Good carbs sources 19:28 - Daily steps and how to get them in 20:52 - Eliminating excuses 22:42 - Asking yourself how much time you can commit and what you can do 24:08 - Why you're not always going to make progress with training and that's ok 26:12 - Creating momentum 27:07 - Changing your identity 31:48 - What if you have an unsupportive partner? 33:36 - Focusing on the things that you can control 33:50 - Investing in coaching or getting an accountability buddy 35:50 - Why getting support is key Advertising Inquiries: https://redcircle.com/brands

Patrick is the author of The Oxygen Advantage. I’ve been reading his book (highly recommend!), and since I’ve found breathwork to really help my anxiety and stress, I thought we could help even more people by having Patrick come on and really foster a better understanding of the breath and breathwork. A surprising 75% of the anxiety population has breathing pattern disorders. Yet, we can self-regulate our stress and anxiety through our breath. So, if you’re stressed or anxious, this podcast is for 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Patrick Mckeown @oxygenadvantage SHOW NOTES 01:11 - Patrick’s background 02:50 - How he found breathwork and how it helped his asthma sleep issues 03:57 - How breathwork originated and how it can help a lot of health issues O4:40 - Functional breathing and mindfulness 06:20 - The breathing technique he uses and and how it helps people 07:10 - Nasal vs mouth breathing 08:48 - Breathing pattern disorders 08:30 - Biochemistry and carbon dioxide 09:16 - Air hunger and oversensitivity to carbon dioxide 10:20 - How to self-regulate stress and anxiety through our breath 12:55 - How you breathe during sleep will affect your sleep quality 13:52 - Nitric oxide 14:50 - How breathing affects your psychology 15:44 - Breathing techniques and how to use them 19:17 - Recovery through breathwork 22:41 - Breathing for yoga 24:24 - Irregular breathing and the stress response 28:09 - Activating the relaxation response 28:58 - Exercising with your mouth closed 31:30 - What other programs he offer 32:19 - How women’s breathing is different from men’s 33:34 - What is a BOLT score 34:25 - The effects of mouth breathing in childhood 36:20 - Breathing technique clinical trials 43:27 - Why you need a coach Advertising Inquiries: https://redcircle.com/brands

A year ago, Emily was a completely different person. Suffering from an autoimmune condition, acne, anxiety, digestive issues, fatigue, anxiety, hair falling out, and more, Emily had tried everything. It wasn’t until she started using Saturee supplementation and making nutrition and lifestyle changes that things began to drastically change. Today, Emily IS an entirely new person. She’s a mum and lives on a farm, but she’s overcome so much. If you struggled with health issues during and after pregnancy, you might be able to relate to her story. 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 01:24 - Emily's background 03:04 - Her health issues in the past and being diagnosed with Celiac disease 06:04 - The things she tried to improve her health problems 07:00 - How she came across Emma and Kitty 09:00 - Demonizing sugar 10:18 - Loving potatoes 10:51 - Eating uncooked foods and too many green veggies and how this affected her gut 14:12 - Why your symptoms are the result of how you're living and eating 14:30 - How she started supplementing with Saturee's products and the results she has seen 19:46 - The carrot salad 20:29 - Going on a 15-minute walk 24:02 - Being curious without judgement 24:30 - Benefits of food tracking 26:51 - How she started strength training and how she feels about it 30:19 - How strength training is slowly building her resilience and improving her posture 32:35 - Her health and complete transformation 34:15 - Her advice to other women who are in the same journey and struggling Advertising Inquiries: https://redcircle.com/brands

Feeling stressed? Have you listened to our latest podcast episode? Theresa and I chat about how you can change you mind about stress! The truth is that you aren’t restricted to your past frameworks. You CAN overcome them with a few simple changes and reframing techniques. Untangle your past and current stressors, and finally start making progress toward becoming that women you know you can be! (And here’s a twist: It doesn’t necessarily mean adding 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. You can review on Spotify HERE. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Theresa Piela @livingrootswellness Dr Huberman SHOW NOTES 01:03 - Theresa's background and what she does 02:15 - Working as an EFT practitioner 03:23 - Brain rewiring 04:30 - How a well-balanced and well fed system is so much more resilient to stress (Vit B3 and Niacinamide) 05:47 - Listening to your body and physical symptoms when you're already pushing to hard (Hyper awareness) 08:05 - Building stress resilience 08:32 - What stops women from making progress 09:08 - The central nervous system and stress (Hyper aroused and depleted state) 10:49 - Knowing where in the spectrum you are 11:34 - Slowing down: the exhale technique (Taking deeper breaths) 12:28 - Window of tolerance 12:53 - Asking yourself what your body really needs right now, what you can control what you can let go of 18:53 - Why we need to focus on recovery 19:14 - Being honest with yourself and knowing what you really want 21:40 - Embodying confidence 23:19 - Balance by tally 24:38 - Learning to say "no" 26:30 - Being in a toxic relationship or a job that you hate and how this affects you 29:23 - Strategies on how you can overcome stress 30:30 - Acknowledging what you feel 35:57 - How do feel you about the "feeling" 37:42 - What is breathwork 38:15 - The two parts of autonomic nervous system (Sympathetic and parasympathetic) 40:13 - How to do breath work 41:38 - Non-sleep deep rest (NSDR) 44:35 - Circadian rhythm and the benefits of getting a dose of sunlight Advertising Inquiries: https://redcircle.com/brands

If you’re a busy mum, you can probably relate to Amy Weldon’s story… With six kids, Amy is always on the go! When her husband got sick 10 years ago, they decided to take their health into their own hands. Yet, when 2020 hit, and after two miscarriages, Amy knew she needed more help. Eventually, she signed up for our program and since then, has lost 13 inches (gaining muscle and losing body fat!), sleeps better, and has seen vast improvements in her mental health. Her transformation in even just this short amount of time has been incredible! Amy says, “As women, especially as moms, we tend to invest in our children in so many other ways. I look at it as an investment for my entire family. It’s not just an investment into yourself. Because when you invest in yourself, you are a better mom and wife.” 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 00:41 - Amy's background 01:25 - Her health and diet history 02:41 - Going through 2 miscarriages 04:19 - Putting on so much weight after following a restrictive diet program 05:46 - What she was hoping to achieve when she joined the program 06:46 - How long she's been in the program 07:01 - How her body composition changed and improved 08:49 - Loving lifting weights 09:35 - Her health improvements 10:16 - Prioritising sleep 11:05 - Gaining confidence 12:05 - How much calories she's on and what sorts of food she's eating 13:16 - What she enjoyed most about the program 14:32 - What she find the most challenging part about the program 16:12 - The advantages of planning ahead 17:11 - How the food fits in the family 19:17 - Her advice to women who are still siting on the fence about joining the program 20:53 - How coaching and support helped her achieve great results 22:39 - Her advice to other women who are in the same journey Advertising Inquiries: https://redcircle.com/brands

Let’s talk about binge eating and trauma… In this latest podcast episode, Stephanie, a somatic eating counselor for over a decade, unveils the intricate emotional factors involved in binge eating. Emotional eating and binge eating can actually be a message from your body, signaling dysregulation of some kind. Yet, we often simply beat ourselves up when we overindulge in ice cream, cookie, chips, etc. So, here’s what you can do instead to overcome binge eating once and for all! LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Stephanie Mara Fox, MA, CMBEC, CHC, CYT, is a Somatic Nutritional Counselor and Mentor with a Master’s Degree in Somatic Psychotherapy. She is the creator of Somatic Eating®, a body-oriented, sensation focused therapeutic approach to eating. She’s supported women, coaches, and wellness professionals all over the world, helping them to heal from disordered eating patterns, binge eating, emotional eating, chronic dieting, and body image concerns. She has been working for over the past decade to guide women in feeling empowered in their relationship with their food and body. Stephanie is published in the International Body Psychotherapy Journal, featured in Somatic Psychotherapy Today, VoyageDenver, Elephant Journal, Authority Magazine, and Your Recovery Revealed Summit. She is a teacher at the Institute for the Psychology of Eating and has supervised thousands of mind-body eating coaches. Stephanie is on a mission to guide others into a safe and regulated relationship with food so they can go out and create their Satiated Life. Websites: https://www.stephaniemara.com/ https://www.somaticeating.com/ Instagram: https://www.instagram.com/_stephaniemara/ Facebook: https://www.facebook.com/stephaniemarafox Linkedin: https://www.linkedin.com/in/stephmara/ TikTok: https://www.tiktok.com/@stephaniemarafox Contact: support@stephaniemara.com Receive 50% off my Intro to Somatic Eating® Mini Course here: bit.ly/3YQi5Td SHOW NOTES 02:44 - Stephanie's background, practicing as a Somatic Nutritional Counselor 03:37 - Emotional eating and underlying trauma 05:10 - Physical hunger vs emotional hunger 07:17 - Binge and comfort eating 08:47 - Window of tolerance 10:42 - Alcohol consumption 11:17 - Fight or flight response 12:18 - Protective eating 14:36 - Fear response 14:58 - Connecting with food 18:45 - Interrupting emotional eating before it happens 21:01 - Bringing language to emotions 23:40 - Our TTC Journey 26:05 - Feeling your emotions 27:44 - Flowing with yourself with where you're at 29:06 - Starting to see our relationship with food as a doorway 29:45 - Trusting your body 31:10 - Stephanie's programs 32:12 - Working in baby steps 32:55 - Bringing in curiosity Advertising Inquiries: https://redcircle.com/brands

Should you be doing high reps and lower weight if your goal is fat loss? In our this podcast episode, Craig answers this question once and for all. Craig and I dig into the #1 thing that will have the most impact on fat loss, how muscle maintenance or growth effectively supports this, what goes into building muscle, the importance of muscle as we age, and common mistakes many women make. 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 04:34 - The number 1 thing that drives fat loss 05:07 - Total daily energy expenditure 05:32 - Activity levels 05:59 - Hitting your protein target and why this is important 07:07 - Why you will really never know exactly how many calories you’re burning 08:25 - Do you need to do higher reps to burn calories and lose fat? 08:49 - Why you need to separate muscle building from calorie burning 09:56 - Strength capability and why this is important 11:02 - Losing body fat and losing muscle 14:05 - Why muscle soreness does not always mean muscle growth 18:12 - Can you lose weight without strength training? 18:46 - Health benefits of strength training 22:30 - How to build more muscle 23:32 - How our coaches customise programs specifically for each client 26:12 - Why it'll be so much more enjoyable once you learn how to strength train 27:28 - Seeing what your body is truly capable of Advertising Inquiries: https://redcircle.com/brands

In this episode I sit down with Amanda Montalvo and chat about the copper IUD, what we know about how it works, its potential impact on your hormones and metabolism, and adjusting after having the copper IUD taken 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Amanda Montavlo @hormonehealingrd SHOW NOTES 01:15 - Amanda's background 02:25 - Misconception about copper IUD 02:57 - What is the copper IUD 03:16 - How it can affect fertility and how effective it is as birth control 04:07 - Symptoms and side effects you may experience once you have it 04:20 - How it impact the egg cells and cervical mucus 05:13 - The controversies behind IUD 05:47 - How copper impacts your body 06:33 - How some women struggle since having the copper IUD 07:39 - The connection between stress and your cycle 08:15 - The risk of infection while having the copper IUD 08:56 - Your cycle as a health marker 09:53 - Understanding cervical mucus 11:54 - What happens when you keep it for a very long time 13:47 - Learning your cycle 16:14 - Fertility Awareness Methods (FAM) 17:36 - Knowing your body better 18:23 - Working with a practitioner 19:30 - How to support your body when you plan to come off the copper IUD 22:08 - How much time should you give yourself to balance out your estrogen 22:51 - Copper and estrogen 24:03 - Addressing the basics first 24:56 - Recovery after taking the IUD out 25:55 - How long it took before Amanda fixed her estrogen dominance from copper toxicity 27:21 - Painful periods 28:31 - Looking up the symptoms 29:40 - Fertility and birth control track 30:20 - Eating enough food to lower stress and symptoms 34:23 - Why it takes time in order for you see results 36:32 - Building stress resiliency 37:55 - Sleep deprivation and hunger 39:02 - How do you know that you need to eat more food 39:45 - Building connection and spending your time with your community to lower stress 40:29 - Knowing when you're already pushing too far 41:53 - Finding that balance 42:40 - Learning the value of your cycle 43:38 - Why menopausal symptoms is not normal 48:52 - The benefits of lifting weights Advertising Inquiries: https://redcircle.com/brands

One of our amazing coaches, Kathleen, is back on our podcast. We’ve had many of our coaches on here, but now we’re going through different client case studies with each one. If you haven’t listened to the previous episode with Kathleen, go back and give that a listen. She was a classic over-exerciser, under eater but has made incredible changes and had an amazing transformation So, I wanted to get Kathleen on here to show you how you can reverse engineer the body or body composition you want. In this episode, Kathleen and I discuss: ➡️Why it takes 12-18 months for most transformations ➡️Once you've built the body you want why you can do less work to maintain it ➡️Why it’s beneficial to build muscle when losing weight ➡️Can you lose weight without strength training? ➡️How muscle is beneficial through menopause ➡️How Kathleen approaches body recomposition for clients ➡️Healthy body fat percentages (and where most women are most happy) ➡️Why “getting lean” takes discipline and precision, if you want to do it in a healthy way ➡️How we approach lifting to get you to your desired body composition ➡️Why this journey is never linear ➡️Making sustainable lifestyle changes ➡️How everything is simple once you learn it 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Kathleen Knauf @kathleenknauf SHOW NOTES 01:40 - Kathleen's background 02:49 - Building the body you want 04:39 - Why majority of the women we work with are under-muscled 05:32 - Unrealistic expectations 05:50 - Why it takes 12-18 months for most transformations 06:56 - The brilliant thing about building muscle 07:50 - Why it’s beneficial to build muscle when losing weight 10:17 - Can you lose weight without strength training? 11:20 - Muscle vs fat 12:02 - How having more muscle is beneficial through menopause 12:30 - How Kathleen approaches body recomposition for her clients 13:29 - Healthy body fat ranges 18:28 - Why it takes discipline and precision to achieve a lean body 23:53 - How we approach lifting to get you to your desired body composition 24:32 - Skill acquisition 26:20 - Fueling the body appropriately 27:23 - Focusing on strength training 27:57 - Why this journey is never linear 31:08 - Making sustainable lifestyle changes 31:58 - Becoming a new person and falling in love with lifting 33:35 - Fear of lifting and become bulky 35:10 - Consistency and self-sabotage 37:13 - Are you just making excuses? 41:15 - How everything is simple once you learn the foundations Advertising Inquiries: https://redcircle.com/brands

I have the guys from Bathing Evolved back on the podcast! A while back, they contacted me and sent me some of their awesome bath bombs. I was looking at them and noticed that they contained tea tree oil which is an endocrine disruptor, so I let them know. They did their own research and took the tea tree oil out! Will and David are such nice and genuine guys, so I wanted to get them back on to talk more about bathing and how it can affect our health, hormones, and metabolism. In this episode, the Bathing Evolved guys and I chat about: ➡️Their company’s humble beginnings ➡️Hidden toxins in beauty and hygiene products ➡️How certain chemicals act like estrogen in the body ➡️The history of bathing ➡️The link between metabolism and bathing ➡️The benefits of getting magnesium via the skin ➡️The problem with a lot of Epsom salt brands ➡️The best way to bath (And how to use Bathing Evolved products) ➡️Depriving yourself and the power of doing nothing ➡️The niacin sauna detox 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off https://bathingevolved.com: use discount code KITTY15 for 15% off Follow: Kitty Blomfield @kittyblomfield Bathing Evolved @bathingevolved SHOW NOTES 02:19 - How Bathing Evolved started 04:13 - Synthetic fragrances and chemicals from bath salts that may harm you 05:11 - Tea tree oil exposure 06:27 - Environmental toxins in beauty and hygiene products 07:53 - How certain chemicals act like estrogen in the body 09:26 - The history of bathing 10:59 - The connection between metabolism and bathing 12:08 - Magnesium and its benefits 14:20 - Epsom salt 15:40 - Thiamin (Vitamin B1) 16:39 - Some of the other ingredients in their Revival products and their benefits 19:19 - Digital detox 21:21 - The best way to bath (And how to use Bathing Evolved products) 24:18 - The niacin sauna detox Advertising Inquiries: https://redcircle.com/brands

Should you be tied to the number on the scale? Is this the only way you should measure your progress? So many of the women we work with have always only focused on one data point - scale weight. Yes, you want to look at weight BUT don't forget about what that weight is made up of - muscle and fat. So, we wanted to talk about this in more detail. In this episode, Craig and I discuss: ➡️What is body composition? ➡️What makes up the number on the scale ➡️What happens when you diet hard with a drastic calorie deficit ➡️What is required to build muscle ➡️Why muscle makes it easier to sustain weight loss ➡️The importance of taking your time to achieve body recomposition ➡️Our advice for achieving the body you want ➡️How weightlifting is a skill you have to practice 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES 06:48 - Being obsessed with the number on the scale 08:09 - Can you build muscle and lose body fat at the same time 09:12 - What is body composition? 13:24 - Body fat vs lean mass 13:58 - Growing muscle and why you need to eat more 14:14 - What it takes to build muscle 15:39 - Losing body fat without strength training 17:05 - Why the process of body recomposition takes time 22:07 - Our advice for achieving the body you want 26:26 - How weightlifting is a skill you have to practice 30:14 - Going back to training after time off 33:43 - Celebrating micro-wins Advertising Inquiries: https://redcircle.com/brands

Charlotte has had a really fascinating journey! As one of our coaches, she actually comes from an insane 100 km ultra-marathon background. Over time, this took a huge toll on her body, which led her to eventually join our program. Since then, she’s become one of our adoring coaches who we love and who helps other women achieve their goals. In this episode, Charlotte and I chat about: ➡️Her ultra-marathon history and working as a PT ➡️Symptoms Charlotte had before changing her lifestyle ➡️What Charlotte learned in the program ➡️Not feeling exhausted all the time ➡️Why Charlotte wanted to become a coach with us ➡️Transformations Charlotte has seen in other women ➡️How transformations take time and effort 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield SHOW NOTES 01:32 - Charlotte's background 02:23 - Professions she tried to pursue before joining WAL 04:07 - Her ultra-marathon history and working as a PT 08:11 - Symptoms Charlotte had before changing her lifestyle 09:47 - Why she joined the program 10:32 - What she learned in the program and the results she'd seen 11:33 - The improvements in her sleep and energy 12:26 - What drove her to become a coach 14:16 - The types of women she work with and common issues she helps them improve 15:24 - How our program differs from other weight loss program out there 16:06 - How transformations take time and effort 16:36 - Maintaining 17:36 - The importance of having the data to see your improvements Advertising Inquiries: https://redcircle.com/brands

Melissa is one of our awesome clients. She is 38 years old and a mum to three boys. She lives on a farm in South Australia, and six months in, Melissa has seen incredible results. For anyone that has struggled with digestive issues or IBS, you might relate to Melissa’s story. In this episode, Melissa and I chat about: ➡️Her diet, health, and training history ➡️How she lost over 40 cm ➡️Her digestion and IBS journey (and where she’s at now) ➡️What food she’s eating while losing weight ➡️How eating this way is working with the rest of her family ➡️How she got her happiness back! ➡️Melissa’s advice to other women 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. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products: use discount code KITTY05 for 10% off Follow: Kitty Blomfield @kittyblomfield SHOW NOTES 01:17 - Melissa's background 02:04 - Her diet, health, and training history 03:20 - Her digestion issues and IBS journey 05:56 - How long she's been in the program 06:32 - How she lost weight and over 40cm 07:49 - How her digestion issues and cramping improved 10:12 - How many calories she's on and the foods she is eating 12:02 - How the food fits in the rest of the family 12:48 - What she enjoyed most about the program (Getting her happiness back) 14:25 - What she found the most challenging about the program 16:08 - Her advice to women who are sitting on the fence about joining the program 17:58 - How the coaching and support helped her achieve her results 19:38 - Melissa's advice to other women who are on the same journey Advertising Inquiries: https://redcircle.com/brands