Why Weight? Start Now!

Show Notes In this episode I'm sharing one of the most common and most destructive patterns I see in people trying to lose weight - what I call the Triangle of Doom. If you've ever had one unplanned bite turn into an entire day of overeating, this episode is going to change the way you think about off-plan moments forever. I talk about how emotional eating spirals begin, why the food is almost never the real problem, and the simple mindset shift that can stop a binge in its tracks before it even starts. What You'll Learn What the Triangle of Doom is and why it happens to almost everyone trying to lose weight How one off-plan moment triggers a thought spiral that leads to overeating and emotional eating Why the food itself is not the problem — and what actually drives a binge The iceberg metaphor that will completely reframe how you respond to slip-ups How to interrupt a shame spiral the moment it starts Why your low-carb meal plan is your most powerful tool for stopping the cycle How recovery from an off-plan moment builds confidence and long-term weight loss momentum Key Moments The Muffin Story I share a real client story — a single unplanned muffin that cascaded into an evening of overeating. It wasn't weakness. It was a pattern almost every emotional eater will recognise. The Iceberg Explained One bite off-plan doesn't sink you. You're still at the tip of the iceberg — still floating. The dangerous descent only happens when you believe the thought 'I've already blown it, may as well keep going.' What the Triangle Actually Looks Like I walk through a real-time example: muffin at 3pm → wine after work → cheese and crackers → takeaways → biscuits at bedtime. One moment becomes 2,000 calories — not from hunger, but from a single destructive thought. The Mental Cost The physical discomfort fades. The damage to your confidence and belief in yourself is what really lingers — and that's what keeps the cycle repeating. How to Break the Cycle Get back on track at your very next meal. Not tomorrow. Not Monday. The next meal. Your meal plan is the lifeline that pulls you back to the surface.   One Action to Start Now Name it. The next time you have an off-plan moment, say out loud: 'I am at the tip of the iceberg.' Then watch for the thought 'I've already blown it' — that's your warning signal. Recognise it, redirect it, and simply decide what your next meal will be. One thought. One meal. That's all it takes to stay above the water.   LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

SHOW NOTES Do you eat well all day, only to blow it after dinner? You’re not alone — and you’re not weak. After-dinner eating is one of the biggest hidden obstacles to weight loss for women, and in this episode I’m breaking down exactly why it happens and how to stop it for good. Late-night snacking isn’t just about extra calories — it’s calories eaten at the worst possible time. When your metabolism is slowing for sleep, food is far more likely to be stored as fat, blood sugar spikes are more damaging, and your overnight fat-burning window gets completely shut down. Add disrupted sleep into the mix, and the next day you wake up hungrier, with stronger cravings. It’s a vicious cycle. The good news? Once you understand what’s driving the habit — whether it’s stress, boredom, tiredness, or reward-seeking — you can break it. I’m sharing 10 practical, real-life strategies that I’ve used myself and with my weight loss clients to stop nighttime eating and start waking up feeling proud. WHAT YOU’LL LEARN Why after-dinner eating is the number one habit quietly sabotaging women’s weight loss How late-night snacking shuts down your overnight fat-burning window The real reason you crave food after dinner — even when you’re not hungry Why poor sleep leads to stronger cravings and how to break the cycle 10 proven strategies to stop nighttime eating — even when you’re tired and stressed How to identify your personal after-dinner trigger and address the real need Simple environment changes that make willpower irrelevant My personal favourite strategy for staying out of the kitchen (it might surprise you!) KEY MOMENTS The real reason you snack after dinner — It’s not hunger — it’s habit, stress, tiredness, boredom, or emotional decompression. Your brain is wired to seek a dopamine hit from sugar at the end of a long day. Why nighttime calories hit differently — After dinner, your metabolism slows in preparation for sleep. Late-night food is far more likely to be stored as fat, and sugar spikes at night raise insulin at a time when your body can’t process it well. The sleep-craving connection — Eating after dinner disrupts sleep, and poor sleep increases hunger hormones (ghrelin) while reducing satiety hormones (leptin) — setting you up for stronger cravings the very next day. Swap food for a ritual drink — A sugar-free hot chocolate, herbal tea, or sparkling water replaces the snacking ritual without the calories. You’re not depriving yourself — you’re choosing better. Get out of the kitchen — Visual food cues trigger cravings instantly, even when you’re not hungry. Close the door, turn off the light, and remove yourself from the environment entirely. Name your trigger before you eat — Pause and ask: what am I actually feeling right now? Boredom, stress, habit, reward? Once you name it, you can address the real need — without food. Set your environment up for success — Willpower is at its lowest in the evening. If it’s not in the house, you can’t eat it. Make the battle easier in the morning so your tired evening self doesn’t have to fight so hard. The 10-minute rule — Don’t say no — say ‘not yet.’ Wait 10 minutes, distract yourself, and watch the craving disappear. You don’t have to fight it; you just have to outlast it. THE ONE ACTION YOU CAN DO TO START NOW Choose just one strategy from today’s episode and commit to it this week. It might be making a sugar-free drink your new after-dinner ritual, brushing your teeth the moment you clear the plates, or simply staying out of the kitchen after dinner. Whatever feels most doable for you right now — start there. Small, consistent wins are what build lasting change. And there is nothing better than going to bed feeling proud of yourself, knowing you’re one step closer to your weight loss goals. If you give it a try, I’d love to hear how you go — drop a comment and let me know your progress!

SHOW NOTES What does real, lasting weight loss actually look like? In this episode, I share the remarkable story of one of my long-term clients — a busy mum and business owner who lost 20 kilos over four and a half years. This isn’t a quick-fix story. It’s a story about slow progress, setbacks, emotional eating, and what it truly means to stay in the game when weight loss feels impossible. If you’ve ever regained weight, struggled to stay consistent, or wondered if it’s even worth starting again, this episode is for you. Her journey through the COVID years, a plateau, a holiday setback, and finally a breakthrough moment in September 2025 is proof that sustainable weight loss isn’t about speed — it’s about consistency and refusing to quit. WHAT YOU’LL LEARN Why slow weight loss progress is not the same as failure How weight regain after years of maintenance is more common than you think - and how to come back from it The real reason losing weight the second time around is harder (the physiology and psychology behind it) What “going all in” actually looks like in practice - it’s not motivation, it’s behaviour Why you can’t force readiness - and what to do while you wait for it How accountability and support accelerate your weight loss results Why the timeline of your journey doesn’t define the value of your result KEY MOMENTS She lost 15 kilos and kept it off for four years. Maintaining weight loss long-term is a huge achievement — and it’s possible on a low carb lifestyle, even with a busy family and a business to run. 2020–2021 changed everything. Stress, lockdowns, and emotional eating led to 20 kilos of weight regain. This wasn’t a failure of willpower — it was a very human response to an extraordinarily hard season of life. She came back, and it was slow. Three kilos in her first full year back. Seven kilos after two years. But she didn’t quit — she just kept showing up. The September turning point. Something shifted internally. She was sick and tired of being sick and tired — and she backed that feeling up with real structural changes to her eating. She lost 12 kilos in her final seven months. After years of slow progress, she found her sprint — and crossed the finish line at 20.2 kilos lost. ONE ACTION YOU CAN DO TO START NOW Ask yourself honestly: am I still in the game? You don’t need a perfect plan, a Monday start date, or a dramatic reset. You just need to take one small action today that keeps you in the game — a check-in, logging your food, reaching out to someone for support, or simply deciding not to quit. Progress doesn’t have to be fast to be real. The only strategy that doesn’t work is stopping entirely. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

SHOW NOTES With food prices rising and cost of living pressure mounting, there's a lot of talk about growing your own vegetables - and while I love a veggie garden, this episode is about what the conversation is missing. As a nutritionist and weight loss coach, I want to make sure you're planning ahead with the nutrients your body actually needs to thrive: protein and healthy fats. I share my practical, budget-friendly guide to stocking a low-carb pantry for food security - without panic buying - so you can keep eating well, manage your weight, and feel in control no matter what happens with food prices. WHAT YOU'LL LEARN - Why vegetables alone won't keep you full, nourished, or at a healthy weight- Why protein and healthy fats are the real foundation of a weight loss diet for women- The best high-protein, budget-friendly foods to stock up on (tinned, frozen, and pantry)- Which tinned fish is lowest in mercury and best for your weekly meal plan- The healthy fats with the longest shelf life — including one you don't need to refrigerate- A free, zero-waste tip for making nutrient-dense bone broth at home KEY MOMENTS Vegetables aren't enough on their own.They provide fibre, vitamins, and minerals - but no significant protein or fat. Without those, you won't feel satisfied, your blood sugar will be unstable, and your low-carb diet won't hold. Protein is non-negotiable for women's weight loss.It stabilises blood sugar, preserves muscle mass, supports immune function, and keeps you full between meals, which means you spend less on food overall. Fat is your friend, not the enemy.You need dietary fat to absorb vitamins A, D, E, and K, support hormone production, and stay satisfied. It's also what makes eating low-carb sustainable long-term. The best budget proteins to stock now:Tinned sardines, tuna, salmon, mackerel, oysters, mussels, whole frozen chickens, chicken thighs, cheaper cuts of red meat (great in a slow cooker), whey protein powder, cottage cheese, and Greek yogurt. Healthy fats with long shelf lives:Olive oil, coconut oil, ghee (no refrigeration needed), tinned coconut cream, and nut butters. Bone broth costs nothing extra.Save your chicken carcass and simmer it down — you'll get collagen, minerals, and a nourishing base for soups. Exactly what our grandparents did, and it's more relevant than ever. ONE ACTION YOU CAN DO TO START NOW Open your pantry and ask yourself: if food prices spiked this week, how many days of protein could you sustain? Then pick just one thing to add on your next shop — a couple of tins of sardines, a jar of peanut butter, a bag of protein powder. You don't need a bunker. Just one small step toward feeling prepared and in control. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!  

SHOW NOTES If you’re exhausted, overwhelmed, and your eating feels completely out of control — this episode is for you. I’m talking directly to the woman who is holding everything together for everyone else, yet can’t seem to get her emotional eating under control. Here’s the truth: your struggle with food right now is not really about food. When life feels chaotic, food decisions become overwhelming too. The constant thoughts about what to eat? That’s your brain seeking comfort and distraction from stress — a classic sign of emotional eating. In this episode I share the exact simple low-carb eating structure I gave a client this week — a practical plan for overwhelmed women over 40 that requires zero willpower, no tracking, and no perfection. Just three meals a day, protein, and low carb. That’s it. WHAT YOU’LL LEARN Why emotional eating is not your fault — and what’s really driving it How chronic stress triggers old habits and sabotages weight loss after 40 Why motivation doesn’t work when you’re overwhelmed — and what does My simple survival food plan to stop binge eating and regain control fast How stabilising blood sugar reduces cravings and decision fatigue Why getting your food in order is the first step to reducing overwhelm in every area of your life KEY MOMENTS Your food is a mirror of your life When life feels chaotic, food decisions fall apart. It’s not weakness — it’s a predictable pattern I see in women over 40 who are carrying a heavy mental load. The brain’s food obsession is a coping mechanism Constant food thoughts are your brain’s way of protecting you from deeper stress. Recognising this is the first step to breaking the cycle of emotional eating. You don’t need motivation — you need structure Waiting for the right moment or a burst of motivation keeps you stuck. A simple, repeatable eating structure works even on your worst days. The survival food plan Three meals a day, no snacking, protein at every meal, low carb. No tracking. No perfection. Just a baseline to come back to whenever life gets messy. Food and life are inextricably linked Getting your eating back on track doesn’t just improve your health — it reduces overwhelm across your whole life. Calm food, calm mind.   THE ONE ACTION YOU CAN TAKE RIGHT NOW At your very next meal: put protein on your plate and leave out the high-carb foods. Don’t wait until Monday. Don’t try to be perfect. Just make that one meal count. That’s how you rebuild momentum and start to feel back in control of your emotional eating — one meal at a time. Want personalised support? Book a free call with me. I’d love to help you take your next step.

Show Notes In this episode, I share the real reason so many women keep starting over with their weight loss goals — and it's not willpower, laziness, or the wrong diet. I explain why weight loss is fundamentally different from every other goal you'll ever set, and why that changes everything about how you approach it. If you're ready to stop the cycle and finally create a weight loss goal that sticks, this episode gives you the three key actions to make 2026 your year. What You'll Learn Why weight loss is an emotionally driven goal — and why that means standard goal-setting advice doesn't work How to create a compelling, exciting goal that motivates you more than the temporary pleasure of food Why vague goals like "I want to lose weight" aren't enough — and what to do instead How deadlines create urgency and stop the "I'll start Monday" cycle for good Why accountability to someone other than yourself is a game changer for weight loss success The daily habit that has kept my weight off for 25 years — and how to make it work for you Six practical ways to connect to your goal every single day Key Moments Why Weight Loss Is Different — Weight loss isn't a knowledge problem — it's an emotional one. Most women already know what to eat. What gets in the way is the lack of emotional drive when life gets hard and food is calling. Your goal needs to compete with that dopamine hit, every single day. Creating an Exciting Goal — Vague goals don't create action. I walk through how to go beyond the number on the scales and connect to what that goal actually means for your life — how you'll feel, what you'll be able to do, and why it matters. The goal has to move you emotionally every time you think about it. The Power of a Deadline — Without a deadline, a goal is just a wish. I cover three types of deadlines that work well — event-based, health-based, and milestone-based — and how to plan backwards from your target date to make progress feel real and achievable. Accountability Changes Everything — We are far more likely to follow through when someone else knows our commitment. Whether it's a friend, an accountability partner, or a coach, having external support provides motivation when your internal drive wavers. Daily Goal Connection — This is the secret sauce. Connecting to your goal every single day is what separates women who succeed from women who quit. Just like we shower to wash our bodies, we need to wash our minds daily — reminding ourselves what we're working toward and why. One Action You Can Do to Start Now Write down your goal using this prompt: If this were the best year of my life, health-wise, what would that look like? Don't think about what's realistic — think about what genuinely excites you. Then choose one way to connect to that goal every morning this week, whether that's two minutes of journaling, a vision board, or a photo on your lock screen. This single daily habit is the foundation that makes everything else — the food choices, the discipline, the consistency — so much easier.  

Show Notes Ever felt pressured to eat holiday food you don't want? You're not alone. In this episode, I'm sharing exactly how to handle food pushers during the festive season while staying on track with your weight loss goals and low carb lifestyle. I've maintained my 30 kilo weight loss for 25 years, and I've learned that the holidays aren't just about managing your relationship with food-they're about navigating everyone else's expectations too. Whether it's family gatherings, Christmas parties, or work celebrations, you'll discover practical strategies to set boundaries without damaging relationships or feeling guilty. If you're trying to lose weight during the holidays, this episode gives you the exact words to say, mindset shifts to make, and strategies to use so you can stay in control and enjoy the festive season on your terms. What You'll Learn Why family and friends push food on you (and why it's usually coming from love) 5 polite ways to decline food without offending anyone or making excuses The power of deciding in advance what you'll eat - so you stay in control Mindset shifts that make saying no to holiday treats easier How to use low carb alternatives to make festive eating enjoyable Why self-compassion beats self-criticism if you slip up Planning strategies to set yourself up for success at holiday events Key Moments The Holiday Food Pressure ProblemUnderstanding why hosts and family members push food—it's about love, validation, and cultural connection, not sabotage. Your Ready-to-Go ResponsesPractical phrases you can use when someone insists you eat: from gracious declines to honest boundary-setting to strategic white lies. Changing Your Internal DialogueThe mindset shifts that helped me navigate 25 years of festive seasons while on this journey: reminding yourself it's your choice, remembering you've had it before, and focusing on temporary pleasure versus long-term consequences. Low Carb Alternatives Make It EasierHow having delicious low carb options available makes saying no to sugary treats much simpler. Planning for SuccessSimple strategies like eating before events, finding a supportive friend, and knowing when to leave early. If You Slip UpWhy self-compassion is essential and how to get back on track immediately - not Monday, not tomorrow, but with your very next meal. You're the BossThe key principle: whether it's others or your own thoughts trying to convince you to eat, you decide. Staying in the power seat is what matters. One Action You Can Do to Start Now Think of 2-3 replies you can use for upcoming holiday situations where someone might push food on you. Write them down. Practice saying them out loud. Have them ready to go so you enter every festive event feeling confident and in control. Bonus: Create a personal affirmation for those moments when you feel tempted. Something like: "It's a treat for 10 seconds in my mouth, but I have to deal with the consequences much longer. I choose to stay on track with my goals." Next week's episode: How to Do Low Carb on Holiday Remember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up.

Show Notes Are you dreading the festive season bloating that comes with Christmas parties and summer celebrations? I get it! As someone who's maintained a 30 kg weight loss for 25 years on a low carb plan, I know exactly how challenging this time of year can be for your gut health and weight maintenance. In this episode, I'm sharing my proven strategies to help you navigate the silly season without the uncomfortable bloating, digestive issues, and weight gain that typically accompany holiday eating. Whether you're following a low carb lifestyle, managing IBS symptoms, or simply want to feel comfortable in your summer wardrobe, these practical tips will help you enjoy all the festivities while keeping your gut happy. I'll walk you through simple meal timing strategies, digestion optimization techniques, and the surprising foods that might be causing your bloating—even on a low-carb diet. Plus, I'm sharing my day-of-event game plan that will help you make confident food choices at Christmas parties, work functions, and family gatherings. The best part? You don't need to restrict yourself or miss out on the celebrations. With just a few small tweaks to when, how, and what you eat, you can absolutely enjoy the festive season AND feel light, energized, and confident in your body. Your future self will thank you! What You'll Learn In this episode, I'm breaking down everything you need to know about keeping your gut happy through the festive season: Understanding Bloating: Why bloating happens more during the holiday season and what triggers it How late-night eating affects your digestion and causes inflammation The connection between alcohol, poor sleep, and gut health Why your gut loves routine and how festive chaos disrupts it Meal Timing Strategies for Better Digestion: Why eating your largest meal earlier in the day is a game-changer for gut health The four-hour rule between your last meal and bedtime (this is huge!) How to plan around nighttime events and Christmas parties Why digestion is strongest midday and weakest at night Digestion Optimization Techniques: The simple chewing technique that improves nutrient absorption How apple cider vinegar wakes up your stomach acid for better digestion Why drinking water before meals actually hurts your digestion The five-minute post-meal habit that dramatically lowers blood sugar Problem Foods for Bloating (Even on Low-Carb!): High-FODMAP vegetables that can trigger IBS and bloating Why avocado might be causing your digestive issues The low-carb vegetables that are actually gut-friendly for summer Common festive food triggers like wheat, gluten, and dairy Smart Holiday Eating Strategies: Why grazing all day prevents proper digestion How to manage stress and inflammation during busy periods The truth about alcohol and gut health (plus my "pick your moments" approach) Hydration tips for reducing bloating when eating salty party foods Your Day-of-Event Game Plan: What to eat before arriving at holiday parties How to navigate buffet tables without overeating Simple positioning tricks to avoid mindless snacking Post-event recovery strategies for your gut Key Moments The Festive Season Reality Check I talk about why November through January is the most challenging time for gut health and weight maintenance. Between work parties, family gatherings, and late-night celebrations, our bodies face rich foods, alcohol, and disrupted routines—all of which stress our digestive system. Why You're Bloated: The Root Causes I break down the main culprits behind festive bloating: larger portions of rich, fatty foods, eating later than usual when digestion is weakest, alcohol consumption leading to inflammation and poor sleep, and the gut's disrupted routine during the holidays. The Avocado Surprise Many of my low-carb clients are shocked to learn that avocado, while healthy, is actually high in FODMAPs and can trigger bloating in people with IBS. I explain why those chips and guacamole at parties might be behind your digestive discomfort. Timing Is Everything I share my number one strategy for reducing bloating: eating your largest meals earlier in the day when digestion is strongest. I explain why lunch functions are better than dinners, and how leaving four hours between dinner and bedtime can transform how you feel. The Digestion Optimization Toolkit I reveal simple techniques that most people overlook: chewing each mouthful 20-30 times, using apple cider vinegar before heavy meals, drinking water between meals (not before), and taking a short walk after eating to stabilize blood sugar. The Vegetable Paradox This surprises everyone! I explain why some vegetables—even healthy, low-carb ones like cauliflower, Brussels sprouts, and kale—can cause significant bloating. I share which summer vegetables are gut-friendly alternatives. Managing Alcohol During Festivities Instead of saying "don't drink," I share my realistic approach: pick your special moments and really enjoy them, rather than having small amounts at every occasion. Your liver needs alcohol-free time to focus on detoxing and fat burning. The Day-of-Event Strategy I walk through my complete game plan for handling big events: eating balanced meals beforehand, surveying the buffet to make protein your priority, plating your food instead of grazing, and positioning yourself away from the food table. The Reset Mindset I emphasize the importance of not mentally punishing yourself after a celebration. If you're not overdoing it frequently, the impact is minimal. The goal is enjoying yourself while keeping your pants comfortable! Your One Action to Start Now I challenge you to implement the four-hour rule—leaving at least four hours between dinner and bedtime. This single change will help your digestion year-round, but it's especially powerful during the festive season when your body needs extra support. One Action You Can Do to Start Now Out of everything I've shared in this episode, here's the one action I want you to focus on: Really take notice of how you feel when you lie down at night. Starting today, I want you to implement the four-hour rule - leave at least four hours between your last meal and bedtime. Give this a go and pay attention to how different your body feels. This isn't just a festive season hack. This is something that's going to help you all year round. But if you can start being intentional about this now, your body is going to appreciate it so much more during this challenging time of year. When you go to bed feeling light with your food fully digested, you'll not only improve your digestion and reduce bloating, but you'll also sleep better. And when you sleep better, you'll have much better control over your appetite the next day. It's a positive cycle that starts with this one simple timing adjustment. Try it tonight. Notice the difference. Your gut (and your summer wardrobe) will thank you!  

Show Notes Are mealtimes with your kids turning into a battlefield? Does your child refuse vegetables, reject healthy food, and only eat the same meals on repeat? You're not alone, and I've been exactly where you are. In this episode, I'm sharing my  personal 19-year journey raising a selective eater.... a child that has refused to eat vegetables for nearly two decades! I'll walk you through how my years of coaching emotional eaters shaped my parenting approach, why I chose to let go of food battles at dinnertime, and the surprising transformation that happened when my son turned 19. This isn't about judgment or perfect parenting, it's about finding peace at the family dinner table while still ensuring your child gets proper nutrition. If you're struggling with a fussy eater, picky eating habits, or constant mealtime stress, this episode will give you a fresh perspective and  hope that things can change. What You'll Learn How childhood food battles create lifelong emotional eating patterns – I share what my adult weight loss clients tell me about their childhood experiences with food and how it shaped their relationship with eating decades later Why forcing kids to eat healthy food can backfire – Learn why making children finish their plates or eat foods they hate can lead to negative associations with food that last into adulthood My simple nutrition strategy for selective eaters – How I focused on protein and healthy fats while letting go of the "five vegetables a day" pressure, and why this approach reduced stress for our entire family How to avoid power struggles at dinnertime – Practical ways to work with what your child will eat instead of creating nightly battles that everyone dreads The surprising truth about picky eaters growing up – What happened when my son reached his late teens and suddenly became interested in nutrition, body composition, and eating a wider variety of foods - all on his own How to support your child's nutrition without damaging your relationship – Why sometimes being patient and letting go is more important than being "right" about healthy eating The connection between parenting and weight loss coaching – How listening to my clients' childhood food stories completely transformed how I approached feeding my own children Key Moments What My Clients Taught Me About Childhood Food Battles Over the years, I've heard countless stories from emotional eaters about how forced eating, strict meal rules, and dinner time battles created lasting negative relationships with food. Many blame their mothers for counting calories, watching what they ate, or forcing them to finish their plates even when they weren't hungry. My Son's Food Journey Begins From the moment my firstborn started solids, I was the enthusiastic new mum making homemade vegetable purées and fruit purées, determined to do everything right. But I had a problem—my baby wasn't keen on food. The day he learned to push away vegetables was the day he refused them completely, and that pattern continued for years. The Confronting Reality for a Nutritionist Here I was, studying nutrition and passionate about healthy eating, with a child who had an incredibly limited palate. He wouldn't eat casseroles, mixed foods, or vegetables. He was thin and energetic, and all I wanted was for him to eat. My Approach: Protein First, Let Go of Everything Else I had to step back from everything I'd learned and focus on one simple goal—making sure my son got protein at every meal and some healthy fats to keep him satisfied. For vegetables, he would only eat raw capsicum, and I decided that was enough. I wasn't going to make every dinner a battleground. The Terrible Lunchbox When my son started school, his lunchbox was filled with carbs because there was no protein he would eat cold. I used to fear that Campbell Live would come to his school analyzing lunchboxes and my son would announce, "My mum's a nutritionist!" I compensated by ensuring he had protein at breakfast with eggs or a protein smoothie, and again after school. The Same Four Meals on Repeat For years, my son ate the same rotation: simple steak cut into bits with capsicum and rice or potato, chopped sausage, or beef. That was it. Sometimes I made separate dinners for him, but often I'd just cook extra of what worked. I didn't want mealtime to ruin our family harmony. The Magical Transformation at Age 19 Something incredible happened in the last year. My son, now 19, suddenly became interested in body composition and fitness. He started asking me questions about nutrition, protein timing, and meal balance. He began eating fruit—kiwi fruit and grapes! He's experimenting with food and making conscious choices about nutrition before and after exercise. And none of this came from me pushing him. It all came from him. What This Taught Me About Parenting and Nutrition I learned that we're not always the experts, even in our areas of professional knowledge. I had to step back, remember the stories of my clients who developed emotional eating issues from childhood food battles, and trust that my son would find his own way. It taught me to be non-judgmental about what other parents are doing because I know we're all trying our best. Some People Are Just Different When it comes to food, some children are incredibly selective. It doesn't mean they're wrong, they're just different. My job as a parent was to support my son in a way that fit what he needed, not create constant fights over food. Conclusion If you're struggling with a child who refuses healthy food, rejects vegetables, or turns every meal into a power struggle, I want you to know that you're not alone. I've been there as both a mum and a nutrition professional, and I understand how frustrating and concerning it can be. My 19-year journey with my selective eater taught me that sometimes letting go is more powerful than holding on. By focusing on the basics - ensuring my son got adequate protein and healthy fats - and releasing my attachment to the "perfect" balanced plate, I avoided creating the kind of food battles that my adult clients tell me damaged their relationship with eating. The most surprising lesson? Patience and acceptance can lead to outcomes you never imagined. My son's recent transformation into someone who asks nutrition questions and willingly eats fruit proves that children can develop healthy relationships with food when they're not forced or pressured. Remember, you know your child best. There are many ways to navigate picky eating and childhood nutrition challenges. If today's episode resonated with you, if you have questions, or if you'd like to share your own experiences with feeding fussy eaters, please reach out. I'd love to hear from you and support you on this journey. Ready for support on your own weight loss journey? Check the links below to my socials and grab my free five-day low-carb meal plan with five delicious dinner recipes. You'll also find information about my four-week Foundations of Fat Loss program, designed specifically for the fat-burning needs of women over 35.  

Breaking the Scale Stall:  Why your Weight Loss Plateau Isn't your Fault (And What to do About it) Feeling frustrated because the scale won't budge despite doing everything right? You're not alone! In this episode, I dive deep into the real reasons behind weight loss plateaus and why they're actually a normal part of your weight loss journey—not a sign of failure. As someone who's maintained a 30kg weight loss for 23 years and coached hundreds of women through their own transformations, I see this plateau frustration constantly. The truth is, most plateaus aren't about your food choices or lack of willpower—they're about your body doing exactly what it's designed to do. in this episode I share the surprising number one cause of weight loss plateaus (hint: it's not what you think!), walk you through a complete checklist of plateau triggers, and give you actionable strategies to break through that stubborn scale stall. Plus, I'll teach you the mindset shifts that separate successful long-term weight loss maintainers from chronic dieters. Whether you're following a low carb diet, keto lifestyle, or any sustainable eating plan, this episode will help you understand your body better and give you the tools to keep progressing toward your weight loss goals. What You'll Learn In this episode, I'll teach you: Why weight loss plateaus happen and why they're completely normal (it's your body's natural protective mechanism, not your failure) The 7 most common plateau triggers including hormones, stress, sleep, and the weekend effect that sabotages your progress The surprising #1 cause of plateaus that most people never consider—and it's probably affecting you right now How your menstrual cycle impacts fat burning and why certain times of the month make weight loss nearly impossible The metabolism-slowing effects of alcohol and why even one glass can stall your progress for days Why your bedtime matters for fat loss and how missing those pre-midnight hours affects your body's ability to burn stored fat The weekend weight loss trap that keeps you stuck in the same weight range week after week Practical plateau-busting strategies you can implement immediately to get the scale moving again The crucial mindset shifts that separate long-term weight loss success from chronic diet failure How to identify what's in your control versus what you need to simply be patient with during plateaus Key Moments The Plateau Mindset Trap I explain why plateaus aren't really about food—they're about what happens in your mind when results slow down. This is where most people hand over their power and quit, but it's actually the defining moment that separates successful weight loss maintainers from chronic dieters. The Menstrual Cycle Connection I break down exactly how hormones affect fat burning throughout your cycle. From day 1 until ovulation (days 10-14), your body naturally wants to hold onto fat. Understanding this pattern can save you from unnecessary frustration and self-sabotage. The One-Glass Rule Studies show that just one glass of alcohol can slow your metabolism for up to three days. If you're already dealing with a slow metabolism and stubborn scale, this could be the simple fix you need. The Habit Plateau The biggest plateau cause that no one expects—your body adapts to your routine. We're creatures of habit, but your metabolism catches up to predictable patterns. I share how I use three-day fat loss acceleration protocols in my Academy program to keep bodies guessing. The Weekend Weight Bounce If you're good Monday through Friday but sloppy on weekends, you'll stay exactly where you are. I explain the weekend effect and how it creates a frustrating cycle that exhausts your motivation. The Power of Patience vs. Action I teach the difference between productive patience and passive waiting. When to be patient with your body's natural processes versus when to take action and shake things up. The "What's in My Control" Framework My go-to method for breaking through plateaus—systematically going through every possible factor and focusing your energy only on what you can actually influence. The One Meal Shake-Up Strategy Why changing just one meal can be enough to kickstart your metabolism again. I give specific examples of simple swaps that break your body out of predictable patterns. The One Action You Can Do to Start Now Shake up just one meal today. Right now, look at your food plan and identify one meal you've been eating consistently—same food, same time, same routine. Today, I want you to completely swap it out for something different while staying within your low carb or healthy eating framework. Examples: If you always have eggs for breakfast → switch to a protein shake If you always have a big salad with meat for dinner → try Greek yogurt with low carb cereal If you eat dinner at 7 PM every night → eat it at 4 PM and fast until morning If you always have the same lunch → have your breakfast foods for lunch instead The goal isn't perfection—it's disruption. Your body thrives on predictability, but for continued fat loss, we need to keep it guessing. This one simple change can be enough to break the pattern and get your scale moving again. Why this works: Your metabolism adapts to routine. When you do the same things at the same times every day, your body becomes efficient and stops working as hard to burn fat. One unexpected change signals to your body that it needs to stay metabolically flexible. Remember: This isn't about restriction or punishment—it's about strategic variety. Make the swap, notice how easy it is to change things up, and feel your sense of control returning. You've got this! Ready for more plateau-busting strategies? Sign up to my weekly newsletter and you will get by 3-day Reset Plan - it's specifically designed to shake up your routine and get your metabolism firing again. The only way you fail is if you quit, so let's keep going together! CLICK HERE TO SIGN UP FOR THE 3-DAY RESET PLAN

Breaking the All-or-Nothing Diet Trap: Why Your "Perfect" Plan is Sabotaging Your Success Are you stuck in the exhausting cycle of being "all in" one week and completely "off the rails" the next? You're not alone. In this episode, I dive deep into the all-or-nothing diet mentality that's keeping so many women from achieving lasting weight loss success. As a qualified nutritionist and weight loss coach who's maintained a 30-kilo weight loss for 25 years, I'm sharing why your "perfect" ketogenic diet, strict intermittent fasting, or carnivore eating plan might actually be sabotaging your long-term results. I'll reveal the hidden dangers of extreme diet approaches, why your body fights back when you lose weight too quickly, and most importantly—how to find the sustainable "middle ground" that allows you to lose weight and keep it off for life. Whether you're a serial diet starter, a perfectionist who struggles with consistency, or someone who's tired of the 'Monday restart' mentality, this episode will transform how you think about sustainable weight loss. What You'll Learn 🎯 The Psychology Behind Diet Failure Why the "I'll start Monday" mindset is destroying your weight loss goals How perfectionism and all-or-nothing thinking sabotage sustainable results The hidden stress response that makes you regain weight faster after extreme diets 🧠 Why "Perfect" Plans Backfire The truth about ketogenic diets, carnivore eating, and extreme intermittent fasting Why rapid weight loss triggers your body's survival mechanisms How social situations become diet landmines with ultra-restrictive eating plans 🔑 The Foundation Low Carb Solution My proven "middle ground" approach that doesn't feel like dieting How to create a flexible eating plan that works with your real life The strategic use of "accelerator" periods without falling off the wagon 💪 Practical Recovery Strategies How to bounce back from a slip-up without derailing your entire week The 24-hour reset technique that eliminates Monday restart syndrome Why protein is your secret weapon for stabilizing blood sugar after overeating 🎯 Long-term Success Mindset The sustainability test every woman should ask about her eating plan How to expand your "wagon" so you never fall off completely Building flexibility into your weight loss journey without sacrificing results Key Moments The Monday Restart Trap I break down why saying "I'll start again Monday" leads to weekend binges and sets you up for failure before you even begin. The Keto Contradiction While ketogenic diets can be incredibly effective for rapid weight loss, I explain why so many of my clients gain the weight back and what happens when strict plans become unsustainable. Your Body's Survival Response Discover why extreme calorie restriction and rapid weight loss actually trigger your body to store fat more aggressively when you return to normal eating. The Different Wagon Philosophy When clients tell me they "fell off the wagon," I share why the problem might not be them—it might be finding the right wagon that's big enough to stay on. Living in the Gray Zone Weight loss isn't black and white. I reveal how successful women learn to operate in the middle ground between perfection and complete abandonment of their goals. The Foundation Low Carb Framework I outline my proven three-meal-a-day approach that includes vegetables, flexible portions, and even allows for low-carb substitutes like bread and pizza. Strategic Acceleration Periods Learn how to use short bursts of stricter eating (carnivore days, keto periods) without falling into the all-or-nothing trap. The One Meal Rule Why one off-plan meal doesn't ruin everything and how to get back on track at your very next meal instead of waiting until Monday. The 24-Hour Reset Technique Instead of thinking in weeks, I teach you to focus on the next 24 hours and create daily opportunities for success. Progress Over Perfection No one who has successfully maintained significant weight loss did it by being perfect—they did it by making consistent progress and never quitting. The Sustainability Question The one question every woman should ask about her current eating plan: "Can I do this forever?" If the answer is no, it's time to find a different approach. The One Action You Can Do to Start Now Ask yourself this game-changing question: "Is my current eating plan sustainable?" Right now, honestly evaluate whatever diet or eating approach you're currently following (or planning to start). Does it feel like your "wagon" is big enough that you never have to fall off completely? Consider these sustainability factors: Can you follow this plan when eating out at restaurants? Does it work during social situations and family gatherings? Can you maintain it during stressful periods in your life? Do you feel deprived or like you're constantly fighting cravings? Would you be comfortable eating this way for the next 5-10 years? If your answer is no to any of these questions, it's time to expand your wagon. You don't need a perfect plan—you need a sustainable one. Your homework: Write down three ways you could make your current approach more flexible and realistic for your actual life, not your ideal life. Remember, the goal isn't to find the fastest plan—it's to find the plan you can stick with long enough to reach your goals and maintain them. The bottom line: Stop chasing perfection and start pursuing progress. Your sustainable plan might give you slower initial results, but if you can stay consistent, you'll avoid those devastating weight regains that send you back to square one. Ready to break free from the all-or-nothing cycle? Download my free 5-day low carb meal plan and discover how to create a sustainable eating approach that works with your busy life, not against it.  

The Free Fat-Burning Hack most People Completely Overlook (it's not what you think) In this episode, I reveal the powerful connection between water intake and weight loss that I've witnessed coaching women for over 13 years. If you're struggling with slow metabolism, constant cravings, or weight loss plateaus, this episode will transform how you think about hydration. I break down the science behind why water is your secret weight loss weapon and share my proven strategies to make drinking water an effortless daily habit. Whether you're following a low-carb diet, dealing with hormonal weight gain, or simply want to boost your fat-burning potential, proper hydration is the missing piece many people overlook. Discover my simple water intake formula, learn which drinks actually count toward your daily hydration goals, and get my favorite habit-stacking techniques that make drinking water automatic. Plus, I share my signature mantra that helps my clients remember why hydration matters for weight loss. What You'll Learn In this episode, you'll discover: The exact connection between dehydration and weight gain - why not drinking enough water triggers stress hormones that shut down fat burning My proven water intake formula - how to calculate exactly how much water your body needs for optimal metabolism (hint: it's more specific than "8 glasses a day") The 5 ways water accelerates weight loss - from toxin flushing to appetite regulation, I explain the science behind each mechanism Which drinks count toward hydration - the truth about coffee, herbal tea, and sparkling water for weight loss 8 practical habit-building strategies - my tested techniques to make drinking water effortless, even for busy women How to check if you're drinking enough - simple body signals that tell you if your hydration supports weight loss The hydration mistakes that sabotage results - common errors that prevent women from seeing the scale move Special hydration needs for low-carb dieters - why keto and low-carb followers need different hydration strategies Key Moments My 13-year observation about water and weight loss - the undeniable pattern I've seen with every successful client Why dehydration is sabotaging your fat burning - the stress hormone connection that keeps you stuck The "metabolic oil" concept - how I teach clients to think about water's role in their fat-burning engine The hidden toxin problem - why your body stores toxins in fat and how water helps release them The hunger vs. thirst confusion - how dehydration tricks you into eating when you should be drinking My personal water intake calculation - the 30-35ml per kilogram formula that works for most women The coffee and alcohol hydration rule - why caffeinated and alcoholic drinks require extra water replacement My traffic light water habit - the simple car-based strategy that transformed my hydration The bathroom anchor technique - how to link water drinking to something you already do multiple times daily The visual cue strategy - strategic water bottle placement for automatic hydration reminders My signature mantra reveal - "The more you drink, the more you shrink" and why it works The gradual increase method - how to build up your water intake without overwhelming your system Special considerations for active women - when you need more than the standard recommendation The urine color test - the simplest way to check if your hydration supports weight loss The One Action You Can Take to Start Now Grab a large glass of water right now and start tracking your daily intake for the next 3 days. Here's exactly how to do it: Get that water - Don't wait until you finish this episode. Go get a big glass of water and drink it while you continue listening. Start simple tracking - Use your phone's notes app, a piece of paper on your fridge, or any method that works for you. Just make a tick mark every time you finish a glass of water. Aim for your baseline - If you're currently drinking 4 glasses daily, aim for 5 glasses tomorrow. Don't jump straight to 8 glasses - that's overwhelming and unsustainable. Notice the changes - Pay attention to your energy levels, cravings, and how you feel overall. Most of my clients notice improvements within just 2-3 days of increased water intake. Remember: Water is completely free, so don't let your weight loss goals be stopped by the simplest tool available to you. The more you drink, the more you shrink!