Nutri Upgrade

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 LossHow 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!

As a nutritionist, I want to unravel some of the popular breakfast choices that are not as healthy as we think and also to explain why not-so-healthy choices like sausage and white bread can be dangerous for your health and lead to the emergency room at the hospital. This may come as a surprise but marketing has significantly shaped our misconceptions and morning routines. I am on a mission to build your awareness of the real impact your diet can leave on your health and the way you feel daily so that you can navigate better in the grocery store and choose the products that nourish you and improve your health. 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 ⁠⁠⁠⁠⁠⁠⁠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!

Hello, my healthy fam! Today I am answering the questions that I receive as a nutritionist time and time again about breakfast: Is breakfast the most important meal of the day? What if I am not hungry for breakfast? Is it ok to skip breakfast? Will it spike my cortisol level? Why am still hungry after oatmeal? What does the breakfast of the nutritionist look like to slay the day? The next episode will be a deep dive into what NOT to have for breakfast and how to create the most optimal healthy breakfast for yourself. So do hit the follow button to get notified when the next episode is out. 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 ⁠⁠⁠⁠⁠⁠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!

I hope you enjoy this practical hands-on episode with actionable and effective recommendations on how to overcome this automatic eating behaviour when we are presented with a food, that is reachable and visible. Remember unnecessary snacking and small candies, biscuits, crisps and nuts will get in your way of eating healthy, losing weight, improving digestion and many other health goals. I am here for you, and I am consciously trying to avoid falling back into bad familiar patterns. It is doable and thankfully there are proven methods to do it. My blog post on the calorie myth can be found here. 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 ⁠⁠⁠⁠⁠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!

Seasonal Affective Disorder (also known as SAD Autumn Blues, Fall Blues, or Winter Blues) is hitting us hard this year; many people are reporting symptoms of depression, fatigue, low mood, and insomnia as autumn has made its entrance quite dramatically. In this episode, I am sharing 5 scientifically proven strategies to support your body through diet so that it produces more 'happiness hormones' and help you feel better in the darker months of the year. I also explain the nature of Winter Blues and how it is different from classic depression and why some people are feeling it more than others. 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 also 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 ⁠⁠⁠⁠Support the show⁠⁠⁠⁠⁠ You can find more information about my services, my expertise and my background as well as read 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 wanted to make a fun and informative episode to build your awareness about the impact of diet on our mental and emotional state. This link is not to be dismissed! Moreover, there is a whole emerging field of nutrition called nutritional psychiatry and it essentially focuses on finding correlations between what we eat and how we feel and behave as a result.  In this episode, I want to take 5 examples of emotional state changes due to nutritional factors: Apathy, decreased interest in daily life activities and low motivation Moodiness and grouchiness Irritability and anxiety Impulsive aggressive behaviour Autumn Blues / Seasonal Affective Disorder ("SAD") / Seasonal Depression P.S. 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 also helps other people to discover my show. ⁠⁠Support the show⁠⁠⁠ Follow me on ⁠⁠⁠Instagram⁠⁠⁠ and ⁠⁠⁠Facebook⁠⁠⁠ You can find more information about my services, my expertise and my background as well as read 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

Today, I am answering a question from Francesca Amber, the host of the legendary "Law of Attraction Changed My Life" podcast, if one can get addicted (in a positive way) to eating healthy and exercising. And I am answering it by breaking it down into four main factors which are the vast benefits of healthy nutrition: Satiety and nutrient satisfaction Blood sugar regulation Gut microbiome influence Positive reinforcement Habit formation Psychological well-being Here is a nice article on the gut microbiome and the gut-brain connection: https://www.apa.org/monitor/2012/09/gut-feeling If you could take a few seconds to rate and review this show, it would mean the world to me! Your feedback is incredibly valuable and keeps me motivated to create more episodes like this and it also helps other people to discover my show. Thank you so much for your support! ⁠Support the show⁠⁠ Follow me on ⁠⁠Instagram⁠⁠ and ⁠⁠Facebook⁠⁠ You can find more information about my services, my expertise and my background as well as read my blog at my website www.nutriupgrade.comIf you'd like a personal consultation, you can book by emailing me at nutriupgrade@gmail.com @Francesca Amber

In this episode, I want to share my professional opinion on letting go of "diets" and "healthy food choices" while overcoming emotional eating. As someone who started working on my emotional eating in 2007 and had a 16-year test run of many self-help books and guides on how to quit emotional eating, I'd like to share my experience, conclusions and perspective on this topic. I can't entirely agree with the pervasive advice that "diet culture creates emotional eating", because proper healthy nutrition does the opposite - it satisfies hunger and eliminates cravings. An unhealthy diet and certain foods can absolutely trigger cravings and increased hunger and affect mental health too. It becomes harder to stick to a promise not to eat emotionally when a diet is not right for you, so your body is basically working against you. I believe that the work is more on the side of managing emotions without the help of food, tobacco, alcohol and drugs. My favourite book on this topic is "The Happiness Trap". I have tried both - living as a free/mindful/intuitive eater and a healthy nutrition follower who manages her emotions and I'm sharing what I have learned, what I chose for myself and what I believe to be the best route and why. The Book Club that I have mentioned is on Patreon and is called "Law of Attraction Changed My Life" but is more on self-development than the law of attraction and this month we are doing a book by Allen Carr "Easy Way to Quit Emotional Eating" If you could take a few seconds to rate and review this show, it would mean the world to me! Your feedback is incredibly valuable and keeps me motivated to create more episodes like this and it also helps other people to discover my show. Thank you so much for your support! Support the show⁠ Follow me on ⁠Instagram⁠ and ⁠Facebook⁠ You can find more information about my services, my expertise and my background as well as read my blog at my website is www.nutriupgrade.comIf you'd like a personal consultation, you can book by emailing me at nutriupgrade@gmail.com

Hello and welcome back! In today's episode, I want to explain how your body is creating sugar cravings on physiological levels and how to get off sugar for good without relying solely on willpower. I have uncovered the common myth that "sugar is natural" and that it is "essential for energy and brain". We'll go through all the not-so-glamorous properties of sugar and how it affects our bodies. I also explain how we are conditioned from early childhood to think of sugar as something to rely on when we need a boost or to celebrate an important event. I also explain what to happens to the body right after consuming sugar. I believe that awareness is power and a tool for making a shift in our mindset and the choices we make. Let me know if you'd be interested in a masterclass about healthy nutrition to come off sugar and live a sugar-free healthy and happy life! If you could take a few seconds to rate and review this show, it would mean the world to me! Your feedback is incredibly valuable and keeps me motivated to create more episodes like this and it also helps other people to discover my show. Thank you so much for your support! Support the show⁠ Follow me on ⁠Instagram⁠ and ⁠Facebook⁠ You can find more information about my services, my expertise and my background as well as read my blog at my website is www.nutriupgrade.comIf you'd like a personal consultation, you can book by emailing me at nutriupgrade@gmail.com