Have you ever found yourself craving foods high in sugar, fat, salt and calories after a stressful day/week/other period in your life? There's a scientific explanation behind it and it is not 'a lack of willpower' as you might think.

Here are 4 processes taking place in your body that are creating such cravings and increasing appetite: 10:14 Reason #1
16:27 Reason #2
​
22:11 Reason #3
25:04 Reason #4

Please follow this show as you'll get notified when the next episode will come out and it will be all about reducing cortisol naturally and techniques to increase stress tolerance through a healthy diet and lifestyle.

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet)

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

This is what happens when your mum is a nutritionist. :) You get taught what to eat best, how to eat, why it is important and what to do to prevent eating disorders.

I am a practicing nutritionist and a mom of 2 young girls, 3 and 6, and I am passing on my legacy to them. As there are many beginners who are starting out their healthy eating journey there are some foundational rules and principles of healthy eating that will transform not only your diet, but also health, digestion and weight.

Timestamps:

(07:02) Rule Number 1

(13:33) Rule Number 2

(17:18) Rule Number 3

(20:22) Rule Number 4

(23:29) Rule Number 5

(31:15) Bonus Rule

Other episodes mentioned are:

Episode about water and hydration and how to do it correctly

Free Masterclass on Improving Your Immunity with Nutrition and Lifestyle ChangesReady to start your own personalised nutrition plan under professional guidance, improve your health, balance hormones and lose weight? Email me at nutriupgrade@gmail.com and let's start working towards your goals!

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show.

Turn the ring bell button notification so that you get notified whenever a new episode is released.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet)

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The episodes mentioned are:

Can Diet Change Your Personality and Mood?
3 Key Reasons Why Calorie Deficit Is Not the Answer for Weight Loss
How to Make Your Healthy Diet Absolutely Delicious

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show.

Turn the ring bell button notification so that you get notified whenever a new episode is released.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠⁠⁠⁠

Hello, I am so glad you landed on my episode! Here's a small summary of what I am talking about today:

• situations when small and gradual changes are preferred over more extensive and immediate changes
• situations when going 'all in' or 'cold turkey' is more preferred over tiny changes introduced gradually
• why small gradual change is effective on your habit formation
• examples of small gradual changes you can start implementing today in your diet and lifestyle without overwhelm
• real-life examples from clients and my health journey
• Homework / Assignment for You, my Listener: pick 2 micro changes you'd like to implement (whether any of those that I've mentioned or pick your own) and tag me in your social media post/story sharing your choices and how you're going to take your first steps! I am @nutriupgrade on Instagram and I would love to hear from you!

Ready to get your substitutions list to know ​exactly how to replace your problematic foods to improve digestion, lower inflammation, balance hormones, lose weight and feel more energised? Email me at nutriupgrade@gmail.com and let's start working towards your goals!

This episode was greatly inspired by James Clear book "Atomic Habits" and Francesca Amber, the host of "The Law of Attraction Changed My Life" podcast.

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show.

Turn the ring bell button notification so that you get notified whenever a new episode is released.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠⁠⁠⁠

Ever wonder why you seem to catch every bug that goes around? Your lifestyle and diet play a massive role and can determine how frequently as well as how severely you get sick. Let’s dive into the fascinating biology behind frequent illnesses and how everyday habits can disrupt your body’s defence mechanisms.

Link to my blog post if you want to have a cheatsheet

Please follow my show if you haven't already, I promise to make your journey easier and fun!

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and it helps other people to discover my show.

Turn the ring bell button notification so that you get notified whenever a new episode is released.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next podcast episode) and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ where I post updates on all upcoming group workshops

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠⁠⁠

If you'd like a personal consultation, you can book it by emailing me at nutriupgrade@gmail.com, I'd be happy to help!

Are you counting calories and maintaining a calorie deficit, yet still struggling to lose weight? Do you experience low energy, hair loss, poor nail and skin condition, and generally don't feel full of life and health?

This episode is for you!

As a nutritionist and someone who had tried dozens of diets in my 20s to lose weight, I want to debunk the calorie deficit myth and in this episode, I am explaining the 3 major reasons why calorie cutting and calorie deficit do not work for lasting fat burn and what you need to do instead.

Resources mentioned in this episode:

Podcast Episode How to Make Your Healthy Diet Absolutely Delicious

Blog Post Do Calories Matter in Weight Loss?

Please follow my show if you haven't already, I promise to make your journey easier and fun!

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and it helps other people to discover my show.

Turn the ring bell button notification so that you get notified whenever a new episode is released.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next podcast episode) and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ where I post updates on all upcoming group workshops

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠⁠

If you'd like a personal consultation, you can book it by emailing me at nutriupgrade@gmail.com, I'd be happy to help!

If you are losing your motivation by the end of January or a couple of weeks after you've embarked on a new healthy change - that is normal and that is human. But thankfully there are some very effective strategies on how to turn your goals or New Year's resolutions into your new habits and lifelong success!

Some valuable referrals I have made in the episode:

• A link to 12 great books on goal-setting
• The Mel Robbins Podcast
• Influence, New and Expanded The Psychology of Persuasion by Robert B. Cialdini
• My Podcast Episode "How to Make Your Diet Absolutely Delicious"
• My Podcast Episode "It's Nice and It's Here" Trap"

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and it helps other people to discover my show.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next podcast episode) and ⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠ where I post updates on all upcoming group workshops

⁠⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠⁠

If you'd like a personal consultation, you can book it by emailing me at nutriupgrade@gmail.com, I'd be happy to help!

Here is your timely guide as we are entering the festive season, on how to enjoy your Christmas dinner without feeling stuffed and lacking energy for all the other fun Christmas-y activities that evening. With the 7 simple strategies both from the standpoint of nutrition, mindset and psychology, you will leave the table feeling light rather than stuffed and heavy and will enjoy this event to the full! Don't miss this essential holiday listen!

P.S. This guide also applies to Thanksgiving dinners, Birthday dinners, Summer BBQ, Corporate dinners, or any other celebration meal.

If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and it helps other people to discover my show.

Follow me on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ (the place to vote for the topic of the next podcast episode) and ⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠ where I post updates on all upcoming group workshops

⁠⁠⁠⁠⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website ⁠⁠⁠⁠⁠www.nutriupgrade.com⁠⁠⁠⁠⁠

If you'd like a personal consultation, you can book it by emailing me at nutriupgrade@gmail.com, I'd be happy to help!

Have a wonderful Christmas and a very happy New Year!

See you in January!