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Recent episodes
Episode 130: High Risk Hunger Days
Apr 3, 2026
6m 52s
Episode 129: Hunger Isn't the Enemy
Mar 27, 2026
6m 47s
Episode 128: How long should I maintain weight loss?
Mar 20, 2026
8m 17s
Episode 127: What to do if you've just overeaten...
Mar 13, 2026
5m 59s
Episode 126: Why diets work... until they don't
Mar 6, 2026
7m 12s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 4/3/26 | Episode 130: High Risk Hunger Days✨ | hunger managementsleep impact on hunger+3 | — | — | — | hungersleep+4 | — | 6m 52s | |
| 3/27/26 | ![]() Episode 129: Hunger Isn't the Enemy | In this episode, I talk about hunger and why it’s not something you need to fear or fight against. Hunger is just a biological signal, and instead of seeing it as a bad thing, I want you to start seeing it as useful information that can actually guide your eating. I walk through some of the common mistakes I see people make when they feel hungry, and why those reactions often make things harder, not easier. Then I share some simple strategies to help you manage hunger in a way that supports y... | 6m 47s | ||||||
| 3/20/26 | ![]() Episode 128: How long should I maintain weight loss? | In this episode, I talk about the reality of trying to stay in a calorie deficit for weight loss, and why it’s not as simple as just “eat less, move more.” I explain why your approach needs to be personalised based on things like how big your deficit is, your current body fat levels, and what’s actually going on in your life. I also share why I’m not a fan of long, drawn-out dieting phases without a break. Instead, I prefer shorter, more manageable blocks that are easier to stick to and less ... | 8m 17s | ||||||
| 3/13/26 | ![]() Episode 127: What to do if you've just overeaten... | In this episode, I talk about what to do after you’ve overeaten, because it happens to everyone. Instead of getting stuck in guilt or beating yourself up about it, I explain why the best move is usually the simplest one: just get back to your normal eating pattern. I also break down what actually happens in your body after a big day of eating, and why the impact is usually much smaller than people think. From there, I share a few simple ways to help yourself feel better, like getting some lig... | 5m 59s | ||||||
| 3/6/26 | ![]() Episode 126: Why diets work... until they don't | In this episode, I talk about some of the common traps people fall into with different diets and why so many of them fail in the long run. I also dig into the weird emotional attachment we often have to old diets, even when they clearly didn’t work for us. I encourage you to step back and ask a simple question: did that diet actually teach you anything useful for the long term? Because a good nutrition approach shouldn’t just help you lose weight for a few weeks. It should teach you the skill... | 7m 12s | ||||||
| 2/27/26 | ![]() Episode 125: How to Stop Weekends Ruining Your Weight Loss | In this episode, I talk about why weekends tend to blow up weight loss progress and what to do instead. Weekdays usually have structure, but weekends are more social and less predictable, which can lead to overeating. Rather than trying to eat exactly the same as you do during the week, I suggest creating a simple, structured weekend pattern that fits real life. That might mean planning for two main meals and one lighter meal instead of grazing or swinging between restriction and blowouts.&nb... | 6m 07s | ||||||
| 2/20/26 | ![]() Episode 124: Energy Drinks | In this episode, I’m talking about energy drinks and whether they’re actually safe or just a flashy caffeine hit in a can. I break down the two big things that matter most: sugar and caffeine. I chat about why those are worth paying attention to, especially when it comes to your sleep and the knock-on effect that has on your hunger, cravings, and overall food choices. I also compare energy drinks to coffee, because they’re often lumped into the same category. I explain why coffee tends ... | 6m 11s | ||||||
| 2/13/26 | ![]() Episode 123: Nutrition for Breastfeeding | In this episode of the Bite Me Nutrition podcast, I’m chatting about the nutritional needs of breastfeeding mums. I talk through breastfeeding hunger and why it can feel next level, plus some practical ways to stay on top of your nutrition without overcomplicating it. I also cover general guidelines to help you feel confident that you’re eating enough and supporting both yourself and your baby. The goal of this episode is simple — to give you some clarity, reassurance, and real-world ti... | 7m 43s | ||||||
| 10/21/25 | ![]() Episode 122: Eating at a Buffet | In this chat, I’m sharing my go-to strategies for tackling buffets on holiday without feeling guilty or going overboard. It’s all about staying balanced and making intentional choices. I talk about how to build a satisfying plate, why protein’s your best friend for keeping energy up, and some simple, practical tips so you can enjoy every meal and still feel good about your choices. Time Stamps: 00:00 Introduction to Buffet Strategies 05:07 Building a Balanced Plate at Buffets Cli... | 9m 51s | ||||||
| 10/10/25 | ![]() Episode 121: Lose fat, gain muscle | I was chatting about one of the trickiest goals in nutrition: trying to lose fat and build muscle at the same time, also known as recomposition. Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act. A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pu... | 14m 37s | ||||||
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| 10/3/25 | ![]() Episode 120: How I Plan My Nutrition | In this episode, I’m sharing my go-to strategies for making meal planning way less of a headache. I’ll walk you through how I stack habits together so planning feels automatic, how I use tech to make the process smoother, and why mapping out the whole week (yep, weekends too) is a game changer. I’ll also break down simple ways to save time with online shopping and keep your plan flexible without dropping the ball. These are the same things I use myself and with clients, and ... | 10m 42s | ||||||
| 9/26/25 | ![]() Episode 119: Best calorie tracking apps | I get asked all the time about calorie counting apps. What’s the “best” one? Honestly, it’s not about which app is the most accurate. The best app is the one you’ll actually stick with. I’ve played around with the big names like MyFitnessPal and Chronometer. They both have their pros and cons, different features and different vibes, but the key is making sure you’re cross-checking the data and not just blindly trusting it. Then there are the newer AI-driven ones like Carbon and MacroFactor. T... | 11m 49s | ||||||
| 9/18/25 | ![]() Episode 118: Do you really need electrolytes? | I’ve been noticing electrolyte supplements popping up everywhere lately, so I wanted to chat about them. There’s a lot of hype, but also a fair bit of misunderstanding. Most people don’t actually need electrolyte powders or fancy drinks, if you’ve got a balanced diet and you’re drinking enough fluids, you’re usually covered. Where things can go wrong is when people overdo it, especially with sodium. That can actually cause more harm than good. Now, I’m not saying electrolytes are useless. The... | 11m 19s | ||||||
| 8/28/25 | ![]() Episode 117: Nutrition for Injuries | In this episode, I’m talking about how nutrition can support your recovery from musculoskeletal injuries. The two biggest things I focus on are making sure you’re eating enough calories and keeping your protein intake solid. From there, I take a step back and cover the bigger picture, like why fruits and veggies matter, when vitamin D is worth checking in on, and how creatine might (or might not) fit into the puzzle. Most importantly, I’ll remind you that while nutrition helps, it’s onl... | 6m 14s | ||||||
| 8/21/25 | ![]() Episode 116: Muscle Loss | In this episode, I’m talking about muscle loss what actually happens when you’re not training because of injury, travel, or being sick. A lot of people worry that they’ll lose all their progress in a matter of days, but it’s actually a slower process than you think. The key is to stay active in whatever way you can, even if it’s just small movements. I also clear up some of the myths around protein and nutrition, because no, you don’t need to panic or overhaul your diet the second you s... | 10m 11s | ||||||
| 8/14/25 | ![]() Episode 115: How to eat at different phases of your cycle | In this episode, I’m diving into the link between your diet, your training, and your menstrual cycle. There’s a lot of blanket advice out there—“eat more carbs here,” “don’t lift heavy there”—but the truth is, what works for one person might be useless for another. Instead of following generic rules, I’ll walk you through how to actually figure out what your body needs. We’ll talk about tracking how you feel, noticing patterns, and then making small, intentional tweaks to yo... | 6m 36s | ||||||
| 8/8/25 | ![]() Episode 114: Cortisol | In this chat, I’m talking about cortisol — you’ve probably heard it called the stress hormone — and what it actually does in your body. It’s not good or bad on its own. In fact, it plays an important role in helping you wake up, exercise, and respond to stress. There’s a lot of misinformation out there about cortisol causing weight gain. The reality is, your nutrition, activity, sleep, and stress habits matter far more for your weight than your hormone levels. Cortisol might affect where you ... | 9m 12s | ||||||
| 8/1/25 | ![]() Episode 113: Weight loss with neurodivergence & mental health conditions with Jenna Stein | In this episode, I sat down with Jenna to chat about something that doesn’t get talked about enough—what weight loss looks like when you’re dealing with ADHD or other mental health stuff. We covered a lot: things like executive dysfunction, food aversions, meds that mess with your appetite—all the stuff that can make the usual “just meal prep and track your calories” advice completely unhelpful. Jenna shared some really practical tips for meal planning when your brain isn’t exactly playing ni... | 29m 05s | ||||||
| 7/25/25 | ![]() Episode 112: Why eating less didn't help you lose weight | In this episode, I’m diving into one of the most frustrating parts of fat loss: thinking you’re in a deficit… but your body’s like, “lol, nah.” We’ll unpack why weight loss isn’t linear, why maintenance isn’t a magic number (it’s a range), and how your body quietly adapts to small calorie drops without touching your fat stores. If you’ve ever felt like you’re doing everything right but still not seeing results — this’ll help you understand why, and what to do next. You’re not broken. You’re j... | 4m 52s | ||||||
| 7/17/25 | ![]() Episode 111: Are aggressive diets bad for you? | In this episode, I’m diving into aggressive dieting—yep, that thing you probably assume I hate. But here’s the twist: I don’t think it’s always bad. In fact, for the right person, it can actually be a smart move. I break down some of the biggest myths around it—like the idea that more aggressive always means more hunger (it doesn’t), or that fast weight loss guarantees rebound weight gain (also not true). I chat through what actually makes an aggressive phase work: a solid day on the plate, a... | 10m 47s | ||||||
| 7/11/25 | ![]() Episode 110: When to lose weight | In this episode, I’m diving into a question I get all the time: “Is now a good time to try and lose weight?” And honestly, it’s such an important one to ask. Just wanting to lose weight doesn’t automatically mean now’s the right time to do it. Life might be busy, chaotic, or just not set up in a way that makes fat loss realistic—or sustainable. So I chat through some of the challenges that come with trying to lose weight, what kind of planning it actually takes, and why maintaining your curre... | 10m 00s | ||||||
| 7/4/25 | ![]() Episode 109: How to count calories | In this episode, I dive into the topic of calorie tracking—something that gets a lot of love and a lot of hate in the nutrition space. I’m not here to say everyone needs to do it forever (spoiler: you definitely don’t), but I do think it can be a really useful tool at certain points in your nutrition journey. I talk through when it actually makes sense to track calories, when it might not, and how to approach it in a way that’s helpful—not obsessive. I also cover some of the most ... | 11m 02s | ||||||
| 6/26/25 | ![]() Episode 108: How to eat when traveling | In this episode, I ran through some of my go-to travel tips—mostly around how to enjoy food while you’re away without blowing up all your progress. Because yes, you can absolutely eat incredible food on holidays and still feel good when you get home. It’s just about staying aware, making a few smart-ish choices, and moving your body when it makes sense. I also dug into the mindset side of things—how to avoid that all-or-nothing spiral and actually enjoy your trip without feeling like you need... | 9m 19s | ||||||
| 6/20/25 | ![]() Episode 107: Gut health and antibiotics | In this episode, I dive into what actually happens to your gut when you take antibiotics—and how to help it recover without overcomplicating things. Antibiotics are incredibly useful when needed, but they don’t just target the harmful bacteria. They also knock out a lot of the good stuff that keeps your gut healthy. So, if you’ve recently finished a course (or have one coming up), this episode is all about how to support your gut in a realistic, food-first way. I break down what happens to yo... | 8m 49s | ||||||
| 6/13/25 | ![]() Episode 106: Should you take nutrition advice from CrossFit? with Jenna Stein | In this episode, I catch up with Jenna to chat through the CrossFit nutrition course—and let’s just say, we’ve got thoughts. We talk about how the course leans hard into body composition and aesthetics, and how that doesn’t always reflect what everyday athletes actually need. Jenna shares her experience from the Torian Pro, and we dig into why nutrition for performance is so different from just eating to look a certain way. We also bust a few common myths—like carbs being the enemy, or insuli... | 59m 37s | ||||||
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