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Date
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02 Nov 2021
A realistic approach to living more sustainability with Banish founder Lottie Dalziel
00:48:37
In this week’s episode, I am joined by a sustainability advocate and founder of Banish, Lottie Dalziel. Following a 2018 New Years’ resolution to reduce waste, Lottie founded Banish - an online store and education platform designed to give Australian’s the tools they need to reduce their waste and ecological footprint. I asked Lottie to join me on the podcast to set the record straight on some common misconceptions regarding what it means to live sustainably and offer you some practical tips should you wish to start taking small steps towards living for a better environment.
We discuss:
Lottie’s story and why she is so passionate about environmental sustainability (2:33)
The shame and stigma associated with making unsustainable choices (7:58)
Why should we care about environmental sustainability (13:25)
The impact of population growth and consumerism on environmental sustainability (15:25)
How climate change is impacting our health (17:30)
Can the choices of one person really make a difference? (19:20)
Realistic advice for those wanting to live more sustainably (24:25)
The impact of food waste on climate change (26:55)
Microplastics. What are they and how are they impacting our health? (35:10)
An imperfect conversation about BMI. Is it a good measure of health? Or a tool that perpetuates weight stigma?
00:30:24
In this week’s episode, I am discussing the topic of BMI. I would like to preface this episode by saying that I acknowledge my thin privilege, so this is by no means a perfect conversation. However, I do believe that it is an important one to have. The definition of health is somewhat subjective. Tools such as the BMI neglect to consider psychological, environmental, and social aspects of health (to name a few), so is it really a good measure of health? Or is it simply a tool that perpetuates weight stigma? I discuss these points and more in this episode.
I discuss:
When and why the concept of BMI was developed (6:00)
Weight stigma and the validation of BMI. Can someone\'s BMI really tell us how healthy they are? (10:00)
What are the consequences of using BMI in practice? (13:00)
Is there any relationship between weight and health? (14:12)
The value we place on the life and lived experiences of those living in larger bodies. Have you considered your own potential weight biases? (19:15)
The impact of labeling someone as being healthy or unhealthy based on their BMI. Is it helpful or harmful (20:05)
Why the ability to change one’s body composition, size, or weight is is a lot more complex than you think (24:46)
The science backed benefits of journaling and meditation. Could they be the secret to improving your mental wellbeing?
00:37:24
In this week’s episode, I discuss the science-backed benefits of journaling and meditation. For me personally, journaling and meditation have had a positive impact on my mental wellbeing...but what does the research say? In this episode, I talk about the importance of rest and recovery, the science-backed benefits of journaling and meditation, why I started these practices, and tips for getting started.
I discuss:
What rest and recovery is and why it is important (2:00)
The evidenced-based benefits of journaling and meditation (6:56)
Challenges with meditation. How to maintain motivation to meditate when immediate benefits are not always seen (9:40)
How to meditate and my tips for getting started (14:40)
The benefits that I have experienced from regular meditation, specifically in relation to managing my anxiety (19:57)
The benefits of journaling and my personal relationship with it (24:03)
Tips for getting started with journaling (29:10)
My favourite journal prompt to help you begin your journaling practice (31:30)
Duromine and other weight loss drugs. Risks, side effects and whole health impacts with Dr. John Sykes
00:55:28
In this week’s episode, I am joined by Dr. John Sykes to discuss the health impacts of Duromine and other weight loss drugs. John is a general practitioner who trained in medicine in the UK. He is one of the trustees of the British Society of Lifestyle Medicine, a fellow of the Australasian Society of Lifestyle Medicine, and is also a certified nutritionist. I am often asked for my opinion on weight loss drugs such as Duromine and whether they have a place in healthcare, so I have invited John onto the podcast to explore this topic further with me and share his expertise in this space.
We discuss:
How regularly patients request and are being prescribed weight loss medications (7:44)
Risk vs reward. In what scenarios might weight loss medications be prescribed vs not prescribed (13:37)
Are helping people by prescribing weight loss medication or just fuelling diet culture (24:00)
What is Duromine? How does it work? (25:50)
What does it feel like when you take Duromine? Are there any similarities to amphetamines? (27:30)
Side effects of Duromine (30:48)
The risks associated with taking Duromine (37:50)
Are there best practice recommendations for doctors to refer patients to a dietitian when prescribing weight loss medication? (41:33)
Other weight-loss drugs such as Saxenda...are they any better? (43:22)
Fat burners and caffeine in relation to weight loss and health (48:30)
Balance, burnout and boundaries. Plus my new project revealed!
00:32:08
In this week’s episode, I talk about a topic that has been at the forefront of my mind as of late...balance, burnout, and boundaries. Myself and the team have been working on a massive project over the past twelve months which I can finally share with you. Keep listening to the end of this episode for all the details!
I discuss:
The meaning of balance as explained by ‘the burner’ analogy (4:18)
How I implement balance in my life (8:56)
The ‘rocks and sand’ approach to balance (14:03)
Boundaries and how they can be the answer to avoiding burnout (19:18)
My advice for those struggling to find balance in their life (21:49)
The project that we have been working on for the past twelve months revealed (25:00)
Diet Culture explained. How to leave diet culture behind and pursue actual health with Dietitian Jonathan Steedman
00:56:32
In this week’s episode, I am joined by Accredited Practicing Dietitian Jonathan Steedman (or Jono as he is more commonly known) to talk about diet culture. Jono is one of Australia’s leading male dietitians and is the head honcho at Bite Me Nutrition, a company determined to help more people make food work for them, not against them. He is also active on social media via his Instagram @jonosteedman where he can often be found debunking diet culture myths, reviewing food products, and sharing a meme or two. In this episode, we explore what diet culture is, why it is so harmful, and provide some practical tips for combating diet culture as we head into the New Year.
We discuss:
What diet culture is (6:00)
Why is diet culture is so harmful (7:40)
The male experience with diet culture. Is it similar to the female experience? (10:00)
What diet culture looks like in everyday life (15:08)
The difference between diet culture and ‘healthy discipline’ (17:30)
The psychological impact of the diet cycle (20:00)
The Dunning Kruger Effect and how this plays out on social media (29:34)
The danger of ‘all or nothing’ thinking in relation to health and nutrition (33:00)
How to spot diet culture in everyday life (34:46)
Is it possible to reject diet culture completely or should we just learn to live with it? (40:20)
Practical tips for rejecting diet culture (42:05)
Debunking common diet culture myths (47:15)
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Reframing your thoughts around calories. Is 1200 calories a day enough?
00:39:51
Trigger Warning: Please be advised that this episode contains a discussion around calories. Should you now, or at any time during this episode, feel triggered by this discussion, please feel comfortable leaving this space at any time.
In this week’s episode, I talk about low calories diets...in particular 1200 calories diets. It’s around this time of year that we are bombarded with marketing messages promoting weight-loss diets, but is 1200 calories a day enough to sustain a healthy lifestyle? I explore this here.
I discuss:
Where the notion of 1200 calorie diets being ideal for weight loss originated (3:22)
Why low-calorie diets are problematic (7:30)
Whether consuming 1200 calories a day is enough to maintain hormonal regularity (19:40)
Basal metabolic rate and how this affects your total energy requirements (21:36)
How to eat more food without guilt, shame, or fear of gaining weight (28:23)
The benefits of eating more that 1200 calories a day (32:20)
Why you are worthy of eating more regardless of your shape and size (35:39)
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How to have a healthy relationship with food in 2022. I share the steps to help you get started!
00:42:01
In this week’s episode, I talk about how you can start your journey to developing a healthy relationship with food and why this is so important for your overall health and wellbeing. Here, I explore the importance of values when setting goals and new years resolutions, as well as providing some practical steps for helping you improve your relationship with food in 2022.
I discuss:
The importance of knowing your values when setting goals (6:43)
How to identify the values that are most important to you (9:54)
The health-related marketing messages that we receive at this time of year and why you need to beware (14:53)
Whether having a healthy relationship with food is a goal that has an endpoint (17:57)
Why it is important to improve your relationship with food (18:48)
What a healthy relationship with food actually looks like (19:47)
The most powerful question you could ask yourself before starting a journey to improve your relationship with food (26:10)
The importance of removing moral value from food (30:28)
Why everyone deserves to eat, regardless of shape and size (33:13)
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What does it mean to be healthy? This episode will change the way you define health!
00:42:33
In this week’s episode, I talk about what it means to be healthy. This conversation will support you in assessing your relationship with health and how you define what it means to be a healthy and happy human. I also provide you with some practical tools to help you work towards achieving your definition of health (not the definition imposed on you by others!)
I discuss:
Why it is important to define what health means to you as an individual (2:30)
How health can be measured (3:46)
My definition of health. Is health simply the absence of disease? (5:27)
The four key pillars of health (17:40)
The significant impact of social health on our wellbeing (19:21)
The factors that contribute to mental and emotional wellbeing and how you can assess these (25:14)
The determinant of physical health. Spoiler, it’s more than simply exercising! (28:32)
The significance of environmental factors on our health and wellbeing (34:50)
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Meal prepping and planning for beginners. Let me help you find a method that works best for YOU!
00:21:44
In this week’s episode, I talk about different meal prepping and meal planning methods. I explore the advantages and disadvantages of each to support you in finding a method that works best for YOU!
I discuss:
Why you should forget everything you think you know about meal prepping (1:55)
Ready-made meal options (3:17)
Pre-cooking your own portion-controlled meals (5:23)
Batch cooking (9:25)
Ingredient preparation (11:11)
Keeping food staples on hand for flexible meal creation (14:21)
The key element to successful meal preparation and planning (15:57)
How Fuelled can support meal prepping and planning (17:05)
Want to stay up to date with news and special offers?
Fuelled by Marika Day program walkthrough. What is it? Who is it for? What's included? And more!
00:38:59
In this week’s episode, I walk you through the Fuelled by Marika Day Program. I talk about what Fuelled is; why I developed the program; who it is for and what’s included when you join. Strap yourself in, this episode is a goodie!
I discuss:
Why I decided to develop Fuelled by Marika Day (2:00)
The core purpose of Fuelled by Marika Day (8:31)
What actually is Fuelled by Marika Day? (8:48)
How Fuelled by Marika Day is different from other nutrition programs (10:56)
Who is Fuelled by Marika Day suitable for? (12:24)
What is included in the program? (17:22)
The Nutrition pillar - recipes, menu planning, interactive shopping lists, optional nutrition information display, and more! (17:50)
The Hub pillar - our Netflix library of nutrition mini-courses and Q+A videos (25:22)
The Mind pillar - journal prompts, targeted meditations, and more! (28:52)
The Community - your online hang out (32:38)
How you can track your progress healthily within the web app (34:10)
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E31: Cosmetic Procedures, Surgeries and Body Image.
Cosmetic procedures in Australia are on the rise and are more often then not the reason for getting them is a lack in confidence or poor body image and self esteem.
In this week’s episode, I talk about how we can tackle this issue whilst still being able to enjoy looking our best and feeling our best.
I discuss:
What are the two main types of cosmetic procedures that we see (3:15)
Statistics in Australia when it comes to cosmetic procedures (4:50)
The impact of a negative body image on the way we look at ourselves (6:30)
Asking the hard questions around why we change how we look (8.50)
Can you promote body positivity AND engage in cosmetic procedures (11:10)
Don’t hate the player hate the game (15:00)
What can we do about the issue? (16:00)
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In this episode I break down the conflicting information we’ve all seen about whether it’s healthier to eat breakfast, or to skip it and fast in the morning. The answer might just surprise you!
Trigger Warning: Please be advised that this episode contains discussion around weight loss and eating disorders. Should you now, or at any time during this episode, feel triggered by this discussion, please feel comfortable to leave this space at any time.
I discuss:
How do we define breakfast? First meal of the day or at a certain time? (3:29)
Who benefits from consuming breakfast daily? (7:38)
When is breakfast not so important? (12:10)
What role do our genes play in whether we need breakfast? (15:28)
What about intermittent fasting? (19:24)
Want to stay up to date with news and special offers?
Most of us have heard of intuitive eating but there are many things we still get wrong about it. In this episode, I’ll go through some of the most common myths and misconceptions about intuitive eating. You’ll learn how to move towards best applying the principles into your life without feeling confused.
I discuss:
What actually is intuitive eating? (4:17)
Is intuitive eating good for weight or fat loss? (9:25)
Will I eat whatever I want, whenever I want? (11:20)
Is intuitive eating for everyone? (12:50)
Is intuitive eating for people who are thin? (15:30)
Who shouldn’t eat intuitively? (18:10)
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Everything you need to know about meal replacement shakes
00:23:30
Shake Diets. They are the ever lingering diet trend from the \'80s and \'90s and for some reason, we just can\'t shake them.
But are they allll bad? Is there a time and a place where they might be helpful? In this week\'s episode, I cover the good, the bad, and of course the ugly when it comes to diet shakes and meal replacement shakes.
If you\'ve ever wondered whether you should try a shake diet, if you\'ve ever been lured into doing them, then this episode is for you.
At the end of this episode, I share your personal experiences with meal replacement shakes. These are the responses that were submitted by you when I asked for your honest thoughts on meal replacement shakes.
In this episode, I chat about how we use food as a coping mechanism and go through some really practical strategies that can help us work towards creating habits and coping mechanisms that move us towards to kind of person we want to be.
Why you might be turning to food as a coping mechanism
2 practical journalling strategies that you can use today to help you understand your relationship with food and make meaningful changes to the way you cope with difficult emotions.
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Why nutrition is confusing and if you should adapt your intake while sick
00:21:06
This week\'s episode helps explain why nutrition can be so confusing and conflicting. If you’ve ever wondered why one person says one thing while another person says something entirely different this episode is for you.
March is endometriosis awareness month and in this week’s episode, I am answering an endometriosis question submitted thanks to Caitlyn. We will dive into the science behind diet and endometriosis and help you understand fact from fiction in nutrition for endo.
Trigger Warning: Please be advised that this episode contains discussion around trauma, assault and sexual assault. Should you now, or at any time during this episode, feel triggered by this discussion, please feel comfortable leaving this space at any time.
Our mental health can have a significant impact on our daily lives and when it comes to our diet and in particular making healthy choices with food, our mental wellbeing plays a larger role than many people give credit.
From stress and emotional eating to trauma, there are many ways that our mental status impacts our choices. In this week of episode discuss the 5 primary ways that this occurs and what this means for living a healthy, happy life.
How to Improve Self Worth with Psychologist Bec McWilliam
00:43:45
In this week’s episode, we are joined by Psychologist Rebecca McWilliam to discuss all things self worth. This episode is for you if you’ve ever wondered why you feel stuck, why you feel you are struggling to make change, or why you keep sabotaging yourself.
We discuss:
What is the difference between self worth and self esteem?
The impact of social media on our self worth?
How is our self worth developed from childhood through to adulthood?
How to we get out of the habit of believing our worth is based on what we achieve?
How do we improve self worth in toxic work environments?
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You asked and we listened! This week we are joined by long time follower and community member Lauren. Lauren’s story I think will resonate with many people, when well-intended health kicks slide down the slippery slope into disordered eating.
We discuss:
Lauren’s story and how she went from healthy to struggling with disordered eating in the space of 8 weeks
Red flags for disordered eating
How to seek help if you are struggling
How to overcome the fear of certain foods
What to do on days when your dieting and disordered eating thoughts are taking over.
Want to stay up to date with news and special offers?
After last week’s episode chatting about what can occasionally go wrong on a well-intended health journey, this week we dive into how to not only prevent that, but where to actually begin and what to do.
This method will see you setting yourself up for long term success and achieving your health and fitness goals in no time.
We discuss:
The 3 step formula for beginning a health journey in a realistic and sustainable manner
How to identify what to focus on in your journey
How to ensure you achieve the goals you do set
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In this week's episode, we are chatting all things injuries and exercise. As someone who has had my fair share of injuries, we chat about how to change your mindset when you are injured. This episode is for all the high achievers out there or those who define themselves by their fitness, sport or athletic achievements. I'll also give an update on my hip injury and how I have gone about managing my pain and exercise during the process.
Want to stay up to date with news and special offers?
This week's episode is a very exciting one! This week I will take you through the story behind developing my soon to be launched nutrition app fuelled by marika day!
We go into everything from when the idea came to me, some of the struggles in creating it, and most importantly why this is the biggest passion project ever and how I hope it changes your life.
I really hope you love this episode and I hope it makes you excited for all things fuelled!
Jamie Varon is the author of the bestselling book Radically Content. In this week’s episode, I sit down and chat with Jamie about her journey to becoming satisfied in a world that is endlessly dissatisfied.
In this week’s episode we discuss:
How to find happiness when we are always driven to do and achieve more
Coming to peace with your body and your life
Learning how to become satisfied in the present moment
discussing everything PCOS with GP Preeya Alexander
00:51:30
This week we are joined by my favourite GP of all time, Dr Preeya Alexander. We are diving deep into the discussion of everything polycystic ovarian syndrome.
We cover:
How is it diagnosed?
When to get a second opinion from another doctor?
What role does insulin resistance play?
Can you approach it in a weight-neutral manner?
What lifestyle strategies make a difference?
The association between PCOS, depression, anxiety, eating disorders and body image
Want to stay up to date with news and special offers?
This week we are diving deep into the realms of coeliac disease and discussing the arguments around 'may contain traces' statements on food labels. This is a controversial topic with no real rules in place around what coeliacs should or shouldn't do.
So I've taken it upon myself to dive in and pull it apart.
We discuss:
- The international differences in gluten free labelling
- Risks of 'may contain traces' statements
- Is it safe to consume may contain traces foods
- What does the evidence say about gluten consumption in coeliac disease?
- Frequent sources of cross-contamination at restaurants and supermarkets
Please note this podcast and all its episodes are for educational purposes only and not intended to replace individualised medical advice.
Want to stay up to date with news and special offers?
Join host and dietitian Marika Day as she dives deep into real, raw, and honest conversations discussing matters in health and nutrition that are often swept under the rug. Learn from inspiring individuals and difficult conversations that help us to understand the messiness of what it means to be a healthy and balanced human.
Cultural disparities, racism and representation in health with Alicia Johnson
00:52:45
In this week\'s episode, we are joined by content creator, re-educator, and co-host of the Unapologetically Blak Podcast, Alicia Johnson. Alicia is a proud Indigenous woman who uses her online platforms to advocate for our First Nations people. In this episode, we discuss the role of culture and race in health and shed light on issues relating to racism and representation in Australia.
We discuss:
Alicia’s thoughts and experiences around issues relating to cultural and body representation in the media growing up as an Indigenous woman in Australia
Destigmatising what it means to be fat
The impact of poverty and food scarcity on health outcomes
The pervasive nature of racism in Australian society
Alicia’s own experiences relating to racism in the healthcare system
The impact of racism in healthcare and how this can act as a barrier to accessing healthcare services
What non-Indigenous Australian’s can do better to support our First Nations people
Balancing success, life and business with mental illness with Keira Rumble
00:55:11
Trigger Warning: Please be advised that this episode contains discussions around pregnancy loss, sexual assault, and mental illness. Should you now, or at any time during this episode, feel triggered by these discussions, please feel comfortable leaving this space at any time.
In this week\'s episode, we are joined by foodie, entrepreneur, and business owner, Keira Rumble. Keira is the founder of Australia\'s first fully functional beauty snack, Beauty Bites, and skincare brand, Habitual Beauty. Having worked as a model and travel writer for many years whilst building her businesses, Keira has amassed an online following of nearly 400K people with whom she shares her life. In this episode, we talk to Keria about her life, pregnancy loss, past traumas, and experience living with mental illness.
We discuss:
The physical and psychological challenges associated with Keira’s transition out of competitive sport as a teenager.
How surprising news about Keira’s health prompted a dramatic change in her lifestyle, leading to the creation of her first business, Krumbled Foods.
Finding belonging through grief and hardship.
Breaking down the stigma associated with mental illness.
Seeking help
Reframing therapy
Finding coping strategies
Living as a high-functioning person with a mental illness
Managing the physical manifestations of trauma.
Work-life balance and why this looks different for everyone
Living with pain as the result of injury and rebuilding trust with my body
00:30:47
In this week\'s episode, I discuss my experience dealing with chronic pain as the result of a hip injury and how I rebuilt trust with my body over time.
I discuss:
My previous relationship with health and fitness.
The factors that I believe contributed to my injuries.
My first major injury and surgery to repair a labral tear.
Living with generalised pain and discomfort.
How living with injury impacted my motivation, mindset, and body image.
What I learned during my rehabilitation.
Rebuilding trust my your body and overcoming fears around re-injury
Redefining health when living with cancer with Nicole Cooper
00:53:18
In this week\'s episode, we are joined by patient advocate and health consultant, Nicole Cooper. Nicole was diagnosed with advanced bowel cancer in March 2017 - and told she would likely die within two years. Wanting a second opinion, Nicole found another medical team who were prepared to think bigger. Four years later, Nicole has had outstanding results and remains under treatment, dedicating her time to improving the care available to cancer patients. In this episode, we discuss the importance of advocating for your health when you feel something isn’t right, and how to remain positive in the face of adversity.
We discuss:
The story of Nicole’s bowel cancer diagnosis at 32 years of age.
How a small amount of hope provided by an oncologist transformed Nicole’s mindset and prompted the beginning of her journey as a ‘full-time cancer patient’.
Balancing the pragmatics of a stage four cancer diagnosis with hope and ‘humanness’ to reframe patient-centred care.
Nicole’s treatment experience and the power of the mind in recovery.
Controlling the controllable in cancer treatment through exercise and fitness.
Normalising conversations about cancer to remove stigmas of guilt and shame.
Redefining health through acute illness.
What Nicole is doing now to improve the care made available to cancer patients.
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Trigger Warning: Please be advised that this episode contains discussions around eating disorders and alcohol consumption. Should you now, or at any time during this episode, feel triggered by these discussions, please feel comfortable leaving this space at any time.
In this week\'s episode, I am joined by co-host and dear friend, Lisa Anderson to have a conversation around drinking choices and behaviours. We weigh up the health risks and benefits of consuming alcohol to answer the burning question - can you drink alcohol and still be healthy?
We discuss…
Our different and changing relationships with alcohol over time (Lisa 3:20 and Marika 10:00)
Changing health perceptions of alcohol in the context of an eating disorder (3:55)
The impact of diet culture on drinking choices (6:10)
Drinking culture in Australia - have poor drinking behaviours been normalised? (12:15 and 37:00)
Barriers to decreasing alcohol consumption (13:40)
Dealing with the stigma and social pressures associated with not drinking (14:20)
Alcohol as a social lubricant. Do we need to drink alcohol to have fun? (19:10)
Dealing with hang-xiety (hangover anxiety) (20:35)
The impact of COVID on the drinking habits of Australian’s (24:35)
Is it healthier to sustain from alcohol altogether or healthier to drink in moderation? (29:30)
How to be confident in your drinking decisions amid social pressures (37:40)
Reconsidering your relationship with alcohol. Is it time to cut down? (40:00)
Alcohol-free drink options - are they healthier than their alcohol-containing equivalents? (41:45)
If you need support with your alcohol consumption please contact Alcoholic Anonymous on 1300 222 222 or Lifeline on 13 11 14
Having difficult conversations about weight and body image with psychologist Glenn Mackintosh
01:10:30
In this week\'s episode, I am joined by Glenn Mackintosh, a psychologist who is incredibly passionate about all things eating, physical activity, weight, and body image. Glenn is the author of best-selling book Thinsanity: 7 Steps to transform your mindset and say goodbye to dieting forever and is the founder of the Weight Management Psychology clinic. Glenn is also the creator of the online support group, The Transformation Support Community, which helps people all over the world use the power of psychology to completely transform their relationship with eating, physical activity, weight & body image.
I asked Glenn to join me on the podcast to talk about weight stigma in health and shed light on the psychological impact of society\'s pursuit of thinness.
We discuss:
What weight stigma is (12:10)
The psychological impact of weight stigma and society\'s pursuit of thinness (16:20)
How weight stigma shows in health care (19:04)
The relationship between weight and health - can you be healthy whilst living in a larger body? (21:10)
Whether weight loss is the answer to improving self-confidence and body image (32:05)
Factors that influence our body image (32:10)
How to respond to well-intended comments when you’re trying to avoid conversations regarding weight (47:30)
Setting boundaries with friends and family who fat shame, and/or talk about dieting or other topics underpinned by weight biases (54:00)
Practical tips and mindset advice for listeners looking to improve their body image
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Why don’t I talk more about nutrition on this podcast? Your question answered!
00:13:56
In today’s episode, I discuss why I haven’t covered as much nutrition content on this podcast as you may have expected. This was actually a question asked of me by one of my listeners recently, so I thought I’d record an episode to explain.
Spoiler: There is so much more to nutrition than simply knowing what to eat!
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Adult acne and unrealistic beauty standards with content creator Madeleine Edwards
00:50:37
In this week\'s episode, I am joined by content creator Madeleine Edwards to talk about a common concern among young adults - adult acne. Grounded in professionalism and raw demeanour, Maddie is a certified and practiced beauty therapist who has sought to convert her years of work in the beauty and skin space into a practical, raw, and informative journey into skin and self-love. Maddie experiences hormonal acne and eczema, with her main goal being to help others facing a similar reality find some sort of peace and solace in their skin via her Instagram and YouTube channels.
We discuss:
Maddie’s skin journey and how she has grown to accept her skin (2:19)
Why Maddie made the decision to stop airbrushing her skin in her online content (7:24)
How Maddie has navigated working in the beauty industry with hormonal acne (13:50)
Responding to people who make assumptions about your health status based on the way your skin looks (15:15)
Factors that influence your skin health (17:15)
Different approaches to managing acne and what to do if it is impacting your mental wellbeing (18:24)
Is it ok to use (and in Maddie’s case promote) anti-acne products whilst trying to foster self-love and skin acceptance? (27:02)
The shift towards more inclusive beauty standards (30:55)
Dealing with the pain associated with acne (35:56)
Personal considerations regarding acne treatment and the use of roaccutaine (38:02)
Maddie’s top tips for covering acne breakouts and scarring with makeup (43:54)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Can your diet cause acne? I reviewed the research to find out.
00:31:02
In today’s episode, I discuss the link between acne and nutrition. I review the research on popular ‘anti-acne’ diets (low glycaemic diet, ketogenic diet, and dairy-free diet) to determine their influence on the development of acne, as well as explore the effectiveness of popular supplements and dietary nutrients on skin health.
I discuss:
The role of diet and nutrition in influencing skin conditions (2:00)
The evidence between diet and acne - does what you eat cause acne? (3:21)
‘Anti-acne’ diet review: A low glycemic index diet (5:38)
Weighing up the ‘risks’ of your food decisions. What is it worth to you? (10:13)
Can a traditional western dietary pattern influence the development of acne? (11:20)
The importance of considering your whole dietary pattern when trying to determine a cause and effect relationship between the food you eat and the health of your skin (13:00)
Anti-acne’ diet review: The ketogenic diet (14:00)
Anti-acne’ diet review: A dairy-free diet (17:04)
Supplements and acne - do they work? (21:46)
The key nutrients that play a role in our skin health (26:05)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
How social media influences our body image and perception of health with dietitian Megan Bray
00:45:30
Trigger Warning:Please be advised that this episode contains a discussion around eating disorders. Should you now, or at any time during this episode, feel triggered by these discussions, please feel comfortable leaving this space at any time.
In this week’s episode, I am joined by dietitian Megan Bray to talk about health media, and how social media in particular impacts our body image and perception of health. Megan works in the field of eating disorders and is a strong advocate for recovery, non-diet nutrition, and body acceptance. In addition to undertaking research in the eating disorder field, Megan also works as a peer mentor with individuals pursuing recovery, and is active in the pro-recovery social media space so is the perfect person to discuss this topic with!
We discuss:
Megan’s work and lived experience with an eating disorder (2:10)
Megan’s own relationship with health media and its impact on her own perception of health when she had an eating disorder (6:25)
Tips for fostering a healthy relationship with social media (10:50)
Non-diet nutrition- what is it? (12:15)
How we can unlearn the notion of ‘bigger’ being ‘bad’ for health (16:40)
The impact of unrealistic health standards on our perception of health (24:00)
The body positive movement - is it helping to change our perception of what ‘healthy’ looks like? (29:12)
Taking control of the content we see online as consumers (31:25)
Our thoughts on health messages being shared by unqualified people online (37:10)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
When sex hurts (and what to do about it) with holistic physiotherapist and women\'s health educator Ashleigh Mason
00:54:38
In this week’s episode, I am joined by holistic physiotherapist and women’s health educator Ashleigh Mason to talk about the taboo topic of painful sex. Ashleigh has a special interest in trauma-informed women\'s health and has her own lived experience with chronic pain and painful sex. By sharing this conversation, we hope that you can feel safe and comfortable in reaching out for support should painful sex be something that is impacting your life.
We discuss
Ashleigh’s own story with chronic pain and painful sex (3:45)
What is pain? And is all pain bad? (10:15)
How common is sexual pain? (12:40)
Common conditions that cause pain during sex and the treatment options available for these (16:25)
Trauma-informed pain (20:30)
The mental and emotional impact of painful sex (29:30)
How to talk to your partner about your condition (31:00)
Dealing with invalidation from health professionals and what to do about it (35:30)
Dealing with the shame associated with sexual pain (39:40)
How to begin seeking help if you are experiencing sexual pain (46:50)
Calorie counting and tracking apps. Are they helpful or harmful? Plus what to do if you notice any red flags in your eating behaviours
00:36:49
In this week’s episode, I discuss the risks and benefits of calorie counting and tracking apps. Should you count calories? Does tracking your macros serve a purpose? And what to do if you notice any red flags in your thoughts and eating behaviours.
I discuss:
What calories and macros are (3:20)
Calorie tracking apps - should you be using them? (6:43)
When calorie counting and tracking becomes dangerous (10:56)
Calories in vs calories out. Is losing weight as simple as eating in a calorie deficit? (13:40)
Do you have to track calories to lose weight? (17:24)
Warning signs that you need to take a break from calorie counting (19:24)
The accuracy of calorie-tracking apps. Should you trust them? (21:22)
When calorie counting and tracking may be beneficial (25:15)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Healthy eating vs disordered eating. When do healthy habits become unhealthy? Signs you need to look out for
00:36:27
In this week’s episode, I talk about the difference between striving towards a healthy goal and disordered eating. The line between the two can be often become blurred, so this episode dives into the different ways that we can identify when healthy habits start to become unhealthy by jeopardising our physical and mental wellbeing.
I discuss:
The line between flexible and rigid eating and why this is different for everyone (7:16)
Signs that your healthy habits are turning into unhealthy ones (10:24)
Fears around goal setting. Can you set goals without jeopardising your mental health and wellbeing? (13:00)
The importance of intention when setting a health goal (17:04)
Self-awareness and the role this plays in identifying your disordered eating risk (19:32)
Personality traits that indicate rigid eating may not be a good choice for you (20:00)
Personality traits that carry a lower risk of disordered eating with rigid eating habits (21:05)
Building confidence in your own decision-making regarding online health advice (22:05)
I share an activity to help you identify the health habits that make you feel good and the ones that promote anxiety or other negative thoughts and emotions (23:35)
Food rules. Are they beneficial or do they promote disordered eating? (25:10)
Signs your health journey isn’t so healthy (29:00)
If this episode has raised any concerns for you, you can contact the Butterfly Foundations Helpline on 1800 ED HOPE (1800 33 4673)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Learning how to support someone with an eating disorder with psychologist Meghan Gray
00:54:51
Trigger Warning: Please be advised that this episode contains discussions around eating disorders, complex trauma, and suicide. Should you now, or at any time during this episode, feel triggered by these discussions, please feel comfortable leaving this space at any time.
In this week’s episode, I am joined by psychologist and founder of Gray Mind Psychology, Meghan Gray to discuss how best to support someone with an eating disorder. Meghan has a background working in severe and complex trauma settings and has a particular interest in trauma-informed practice. Within her current work with eating disorders, Meghan focuses on helping individuals to develop a healthy sense of self and new ways of coping to enable them to separate from their eating disorder self and reconnect with a fulfilling and meaningful life once again.
We discuss:
The difference between disordered eating and an eating disorder (4:40)
Why people develop eating disorders (8:20)
Whether certain personality traits make people more susceptible to developing an eating disorder (15:14)
What is happening inside the mind of someone with an eating disorder...why can’t they just ‘stop’? (17:15)
What treatment looks like for someone with an eating disorder (27:16)
How to start a conversation with someone you think may be struggling with an eating disorder (34:16)
Things to avoid saying when speaking to someone who has an eating disorder (37:20)
Is it better to start a conversation with someone and say the wrong thing? Or better to say nothing at all? (44:10)
Eating disorder recovery - What does it look like? How long does it take? (46:50)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Eating for the environment. Can the food choices we make as individuals really help to reduce the impact of climate change?
00:57:51
In this week’s episode, I am joined by adventurer, environmental scientist, and fellow AIA Vitality Ambassador Tim Jarvis to talk about the impact of our diet and food choices on climate change. Tim holds a Master’s degree in Environmental Science and Environmental Law, was conferred a Member of the Order of Australia for his services to the environment, community, and exploration in the 2010 Australian honours list, and was voted Conservationist of the Year in 2016 by the Australian Geographic Society. With such an impressive resume, there was no better person to join me on the podcast to talk about this topic and provide practical advice around what we can do as individuals to reduce our impact on the environment.
We discuss:
How the environment can impact health outcomes (2:30)
The origin of Tim’s passion for environmental sustainability (5:50)
The role of dietary choices and food waste in climate change (7:10)
How animal-based dietary trends (such as a carnivore and keto diet) impact the environment (13:50)
The health risks associated with a diet high in animal-based foods (17:20)
Plant-based meat alternatives. Are they really better for the environment? (21:20)
What plant-based milk options have the least environmental impact? (24:20)
Organic produce. Is it better for the environment? (27:20)
Whether eating local and native ingredients have any environmental benefit (30:35)
Motivators for making more sustainable dietary choices (43:52)
Additional ways (outside of dietary choices) that we can look after the environment and reduce our carbon footprint (51:25)
This week’s episode is brought to you by AIA Vitality. To learn more about how you can make small steps to improve both your own health and the health of the environment please visit www.aia.com.au/smallsteps
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
My journey with coeliac disease. Symptoms, diagnosis, treatment and how my life has changed.
00:36:54
In this week’s episode, I share my journey with coeliac disease. I explore what coeliac disease is, the symptoms, how it is diagnosed, what treatment looks like, and long-term side effects if left untreated. This episode is a great one for those who would like to learn more about coeliac disease and/or my journey with it.
I discuss:
What coeliac disease is and what damage it causes the gut (2:30)
How coeliac disease is developed. Are some people more susceptible to developing coeliac disease than others? (6:20)
The story of my diagnosis with coeliac disease (8:50)
How coeliac disease is diagnosed (16:30)
Symptoms of coeliac disease (21:00)
Advice for coeliacs when eating out (29:00)
Treatment of coeliac disease and the long term risks of ignoring this (25:00)
Healing the gut from coeliac disease. How long does it take for the gut to return to ‘normal’? (32:47)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
My experience living with anxiety. All of your questions answered.
00:44:20
In this week\'s episode, I share my own experience living and running a business with anxiety. This is a Q+A style episode that I decided to record in light of world mental health day which was on October 10, 2021. In it, I answer questions asked by my audience to provide insight into my own journey with anxiety and the experiences of those who struggle with this mental health condition.
The questions I answer include:
When did my anxiety start? (2:08)
How did I know it was time to seek help for my anxiety? (4:12)
How did I know I had anxiety and it wasn’t just normal worry and stress? (8:30)
Do I experience physical symptoms of anxiety? (10:57)
What is my anxiety related to? Work? Relationships? (14:12)
Do I see a psychologist? And if so, what is my experience in therapy? (17:23)
Have I been on medication for my anxiety? (21:12)
Is there a relationship between perfectionism and anxiety? And if so, do my perfectionistic tendencies relate to my anxiety? (25:07)
Do I experience health anxiety? (27:04)
Do certain foods or alcohol play a role in my anxiety? (27:56)
How can people support a partner that has anxiety? (30:34)
How can you explain anxiety to a partner? (32:00)
What strategies have helped me manage my anxiety? (35:14)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
Free Meditation. Releasing Morning Anxiety with Rachael Kable
00:12:00
In light of World Mental Health Day today, I wanted to share this special mediation that was recorded by Rachael Kable for an upcoming project of mine.
Regular meditation is a strategy that I use to help manage my anxiety.
Find a quiet spot and listen to this mediation whenever you feel like you need to release feelings of morning anxiety.
Navigating the transition out of lockdown. How to find confidence in returning to normal life when your eating habits or body shape and size have changed
00:55:24
In this week’s episode, I discuss the challenges associated with transitioning out of lockdown and how you can deal with the fear associated with returning to normal life when your weight, body composition, and/or eating habits have changed during lockdown. This episode will provide you with practical tips for increasing body confidence, navigating conversations around changes in your body composition and eating habits, and provide guidance on how you can get back to being yourself in a healthy manner.
I discuss:
Why there has been a change in body image and eating habits during lockdown (4:42)
Dealing with the fear associated with returning to normality when your body is a different shape and size (13:25)
The reality of lockdown weight gain and why it has been a common experience (19:05)
Avoiding the comparison trap (22:38)
The relationship with food and emotional eating (24:55)
Tips for improving your body image as we come out of lockdown (27:26)
Dealing with comments relating to your body composition (31:00)
Managing anxiety around how to maintain a healthy lifestyle (35:10)
Assessing the degree of rigidity you have developed around your food and lifestyle habits. Are they coming from a place of fear or alignment with your values? (40:40)
Practical tips for increasing your body confidence (47:18)
Want to support the podcast? Hit ‘+’ to follow us in Apple Podcasts and leave a review or hit ‘follow’ in Spotify Subscribe to my weekly newsletter (I won’t spam you, promise) Follow me on Instagram @marikaday Share a screenshot of the podcast on your socials (don’t forget to tag me!)
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