Your Favorite F-Word

This week we're delving deep into the complexities of managing health and wellness while working unconventional hours. Whether you're working shift work, living with someone who does, or coaching those who do - this episode provides a look into the cognitive, metabolic and other outcomes associated with shift work, and tips and strategies to help mitigate risk.

We cover:

• Circadian Rythym and Disruption
• Downstream Effects of Circadian Disruption
• Various Strategies for Navigating Nutrition During Night Shift
• Lifestyle and Wellness Tips to Keep you Feeling Your Best

Tune in to today's epi for actionable advice that will help you not just survive but thrive in your shift work lifestyle, and stay tuned for next week's friends of the pod, where our guest shares her experience being a competitive athlete while working night shift.

Sar & Nic xx

Today we're keeping things light as we dive into our initial reactions and random hot takes on various topics. We polled ya'll on the gram to give us single words to react and give our thoughts on, and as always, you came through.

Tune in as we share our opinions on everything from marijuana, wellness trends, cookies, mental health, capris and everything in between.

And if you enjoyed this style of episode - let us know over on the gram @paradigmnutrition_ !

Sar & Nic

Nicola chats with friend of the pod, Haleema!!!

Together they explore a deeply important but often ignored conversation around fatness! Discussing misconceptions and misunderstandings of fatness and highlighting major issues, biases and discrimination in fitness, wellness, and healthcare spaces.

Haleema shares some of her experiences as a fat person and gives some HOT takes and plenty of iconic wisdom around topics of body image, self-love, choosing YOU, and living a beautiful life. Also.. How to not be an asshole. Turns out, it’s pretty easy. Confronting our biases? Not as easy. But hopefully this conversation offers a place to start!

Recommendations we shared in the ep:

Books:

My Grandmother’s hands - Resmaa Menakem &

Hunger - Roxanne Gay

Podcast:

Maintenance Phase - Aubrey Gordon co-hosts!

You can find Haleema & her beautiful life on insta @haleema.jpeg :)

On today's episode we're diving into all the tips on taking your macros and creating meals and a meal plan that not only fits your targets but also keeps you satisfied - mentally and physically. We're discussing:

• Considerations for meal timing and breaking down macros per meal
• Tips for meal planning and meal prep
• Suggestions for pre- and post-workout macros
• Considerations for managing hunger + energy throughout the day

And some personal shares on how we both go about pre-planning our macros and meals throughout the week.

Whether you're tracking macros or not, this episode is full of takeaways for more successful meal prep and planning to help keep you aligned in your decisions and progressing towards those goals!

If you're looking for some support with your nutrition, we've both got spots opening up for 1:1 coaching. Click here to get on the waitlist!

Hope ya'll enjoy this one!

Sar & Nic xx

In today's episode, we're peeliing back the layers on how we see, think, and feel about our bodies, and exploring the multifaceted nature of body image, from cognitive beliefs to the behavioral actions we undertake in response to our self-perception.

This episode goes beyond surface-level discussions, addressing how fluctuations in body image can stem from our daily experiences and deeply impact our self-esteem and actions.Plus, we're debunking some common myths about body image improvement and sharing actionable tips for fostering a healthier relationship with your body.

Some topics covered include:

• The various components of body image
• Body image misperceptions, dissatisfaction and distortion
• Why weight loss isn't the solution
• Practical tips for improving body image

Whether you're struggling with body image or looking to understand it better, we're offering some different perspectives, and we hope you have some good takeaways from this one!

Sar & Nic xx

In our second friends of the pod episode we're chatting with Sara's friend and dear client, Emily. Emily is a mom, student, partner and coach who has navigated a lot of change over the past year! She shares her candid journey through pregnancy, postpartum challenges, and how she's managed to keep her fitness and nutrition on track while embracing the transformative journey of motherhood.

We talk about her experience with:

• Navigating the demands of having a newborn while wanting to prioritize fitness and nutrition
• The emotions around seeing your body change during pregnancy and postpartum
• Learning to ask for help and manage expectations

And some of the most unexpected things she experienced in her first few months postpartum.

This episode is full of real-talk and inspiration, not just for moms or moms-to-be, but for anyone looking to balance self-care with the demands of life. It’s a reminder that while motherhood may redefine us in many ways, it also opens the door to discovering strengths and experiencing love that we never knew was possible.

Hope ya'll enjoy this one!

Sar & Em xx

In our first "Just the Tips" episode, we delve into navigating nutrition in relationships where dietary goals or ideas differ.

Whether you're deep into health and fitness goals, or simply trying to maintain a balanced diet, dealing with a partner who doesn't prioritize nutrition can be challenging. From the grocery store aisles to the dinner table, we explore strategies for cooking, shopping, eating, and living harmoniously with differing nutritional values.

We Cover:

• Understanding different eating habits, dietary preferences and the role of empathy in embracing these differences.
• Strategies for non-judgemental communication and the importance of open conversation.
• Strategies for planning + preparation when your partner has difference preferences.
• Navigating social situations with friends and family

And other practical tips to help you make aligned decisions while still enjoying mealtime with your partner!

Enjoyed this episode? Make sure to subscribe and leave us a review on your favourite podcast platform. Your feedback helps us grow and improve, bringing you more of the content you love!

Love,

Sar & Nic xx

In our second research deep dive episode, we're looking into some of Nicola's research for her course on grief. We delve into the intricate relationship between grief and our fitness journeys, exploring how the mourning of past selves, lifestyles, and physical states profoundly impacts our path toward health and wellness.

We share our own personal experiences with grief stemming from major life transitions — from changing cities and fitness routines to navigating the complexities of marriage and career shifts,

And then we dive into the multifaceted nature of grief, touching on its academic and scientific interpretations versus its real-world applications, and uncover the often overlooked emotional landscape that individuals navigate as they face changes in their physical capabilities, body composition, and lifestyle adjustments.

We absolutely loved recording this episode and hope it gives you all some good takeaways for your own journey.

Join us as we peel back the layers of emotion that accompany the transformation of our bodies, identities, and lives!

Sar & Nic xx

This week we're doing a rapid fire (ish because are we ever rapid at anything?) Q&A and answering all your burning questions from the gram!

We chat about everything from our current hyperfixation meals, fave workout brands, shift work, dealing with injuries, what we've learned lately and more.

Lots of goodies in this episode, we hope you enjoy it!

Sar & Nic xx

Welcome to our first of many Friends of the Pod episodes! Where we bring on listeners of the podcast, many of who are friends and/or clients of ours, and dive into their experiences, life and outlook!

For our first of these episodes, we're pumped to have on our friend, and Nicola's long time client - Nat Topalian. Nat is a copywriter, fitness girlie and all around amazing human.

Nicola and Nat chat about all things friendship, communication, & wild fitness journeys!

Stay tuned for more friends of the pod epis coming this season.

Nic (& Nat) xx