#286 - Losing 10% body fat, building muscle, improving digestion and changing her outlook on life with Jen Swan

In this episode, I sit down with journalist and perimenopause expert Ann Marie McQueen to dive deep into the often-overlooked transition into menopause.🌿 Ann Marie shares her personal journey through perimenopause, exploring the mental and physical symptoms she faced and the emotional growth that came with it.We also talk about the challenges women encounter with misinformation, HRT (Hormone Replacement Therapy), and why progesterone often gets sidelined.Curious about how lifestyle choices impact perimenopause and menopause symptoms?Or how chronic stress, and under-eating combined with overtraining may be contributing to these symptoms?This episode is packed with insights that every woman navigating midlife needs to hear.Takeaway: This isn’t just about hormones—it’s about nourishing your body, managing stress, and embracing your emotional well-being. ❤️RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldAnn Marie McQueen @hotflashincTIME STAMPS[02:30] – Discovery through Lara Bryden: Kitty discusses how she found Ann Marie via Lara Bryden.[04:00] – Ann Marie's Background: Ann Marie shares her personal story, losing her mom, moving to the Middle East, and discovering perimenopause.[07:30] – Early Perimenopause Experiences: Ann Marie describes psychological symptoms and struggles with panic attacks, fear, and mental health challenges.[13:00] – Researching Menopause: Ann Marie talks about the lack of quality information on menopause and her frustrations with content produced for SEO.[18:45] – Perimenopause & Lifestyle: Discussion on how stress, under-eating, and trauma affect perimenopause and menopause symptoms.[22:50] – Hormone Therapy: Ann Marie shares her concerns about HRT being treated as a panacea and how women may neglect emotional healing.[30:10] – Spiritual Awakening: Ann Marie talks about her spiritual journey and how menopause can be a time for reflection and personal growth.[34:50] – Nutrition & Exercise: Kitty shares her journey from restrictive diets to pro-metabolic eating and proper exercise, emphasising nourishment.[42:10] – Relationships & Growth: Kitty opens up about her relationship with Craig and how emotional work has deepened their connection.[52:00] – Emotional Health & Menopause: Discussion on how emotional health impacts menopause symptoms and the importance of addressing past traumas.[58:00] – Closing Thoughts: Ann Marie and Kitty wrap up the conversation, reflecting on the transformative power of midlife and personal growth.Advertising Inquiries: https://redcircle.com/brands

This week, I sat down with our amazing client Sally, and wow—her story is SO relatable! At 57, she’s been through all the diets—low-carb, fasting, keto—you name it, she tried it. But those diets left her feeling stressed, fatigued, and battling menopause symptoms. Sound familiar?In this episode, Sally opens up about her journey and how she finally found the freedom to eat nourishing foods, feel amazing, and ditch those menopausal struggles for good. 🙌🎙️ We cover:👉Why extreme diets wreak havoc on your hormones and leave you feeling worse👉How focusing on the right nutrition and self-care can literally transform your life👉Sally’s incredible progress in not only building muscle but also improving her mental health, energy, and sleep!If you’re tired of diets that leave you feeling depleted and you’re ready to truly nourish your body, this episode is for you!RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldAdvertising Inquiries: https://redcircle.com/brands

In this week's podcast episode, I sit down with the incredible Lara Briden, naturopathic doctor and author of Period Repair Manual, Hormone Repair Manual, and Metabolism Reset. We dive into the complexities of perimenopause and menopause, discussing everything from natural hormone-balancing strategies to the real impact of stress, nutrition, and exercise. Lara shares insights on how lifestyle changes can alleviate symptoms, the role of progesterone, and why bio-identical hormones matter. If you’re over 40 and navigating hormonal changes, this episode is a must-listen!RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldLara Briden @larabridenTIME STAMPS[00:00] Kitty introduces Lara Briden and her background as a naturopathic doctor.[01:31] Lara shares her journey from evolutionary biology to working with women's health.[04:01] Lara talks about the inspiration behind her first book, Period Repair Manual.[08:31] Kitty and Lara discuss the misconceptions around perimenopause and menopause.[15:01] The importance of lifestyle changes in managing hormonal imbalances is highlighted.[22:31] Lara dives into the benefits of bioidentical hormone therapy for perimenopause.[30:01] The role of insulin resistance and strength training in metabolic health is explored.[37:01] Discussion about seed oils and their impact on women's metabolic health.[45:01] Kitty and Lara conclude by discussing the benefits of eating nutrient-dense foods like liver.Advertising Inquiries: https://redcircle.com/brands

Nicole's story is one of resilience, determination, and the power of taking control of your health, no matter where you start.Nicole is 51, a single mom of three, and currently working on her PhD—she’s always been someone who juggles a lot. When we first met years ago, she was struggling with perimenopausal symptoms, stress, and the aftermath of an abusive relationship. Like so many women, she had tried everything to lose weight in the past, from extreme calorie restriction to excessive cardio. But it wasn’t until she found us that things really started to change for her.Over the last 18 months, Nicole has lost 30 kilos (about 66 pounds) again, and she’s done it while learning to truly understand her body. She talked about how she’s shifted her mindset from obsessing over weight loss to focusing on building muscle and improving her overall health. Nicole’s now at a place where she’s tracking her progress without letting the data control her emotionally, and she’s feeling stronger and more empowered than ever.One of the things that really stood out in our conversation was how strength training has been the most effective therapy for her. It’s not just about the physical changes, but the confidence and joy that comes with being strong and capable. She’s now doing things she couldn’t have imagined a year ago, like solo camping and just enjoying life more fully.Nicole’s advice to other women? Look beyond the quick fix. Focus on long-term health goals and find a “why” that’s bigger than just how you look. It’s about being active, healthy, and enjoying life for many years to come.I hope Nicole’s journey inspires you to keep going, even when it feels tough. Remember, this is a lifestyle change, not a race. Take it one step at a time, and keep your eyes on the bigger picture. 💪RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldTIME STAMPS[00:00] Introduction to Nicole's journey and background[02:01] Health struggles, early weight loss experiences[06:31] Perimenopause impact on health[10:16] Discovering a new approach with Kitty and Craig[15:46] Overcoming challenges, setbacks[21:01] Strength training's transformative power[26:31] Advice for women and closing thoughtsAdvertising Inquiries: https://redcircle.com/brands

Ever find yourself stuck in a training rut, wondering if you’re on the right program? In this week’s episode, Craig and I dive deep into one of the most common questions we get: “What training program should I be following?”We break down the essentials—how many days you can realistically commit, how much time you have, and how to maximise your progress no matter your schedule or equipment.Plus, Craig shares insider tips on using our app’s unique features like the rep calculator to make sure every workout counts.If you’re tired of spinning your wheels and ready to finally see some serious results, this is the episode you won’t want to miss.RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonald SHOW NOTES[00:00] – Introduction and catch-up with Craig[02:30] – Overview of the NuStrength app’s features: Training program library, rep calculator, and exercise swap functionality[08:15] – How the rep calculator works and why it’s a game-changer[12:45] – Common question: “What training program should I do?”[15:20] – Key factors to consider when choosing a training program: Days per week, time available, and equipment[20:10] – The importance of matching training volume to your recovery capacity[24:30] – Adjusting training programs based on individual progress and recovery[30:00] – Real-life example: Craig’s experience with adjusting frequency and rest days[38:45] – The role of nutrition, sleep, and consistency in making progress[44:00] – Conclusion and key takeawaysAdvertising Inquiries: https://redcircle.com/brands

In this episode, I chat with Katie, a single mum living in Brisbane, who's had an incredible journey with our $27 challenge. Despite trying every diet under the sun, from keto to carnivore, and struggling with disordered eating and injury, Katie has transformed her life.She's lost 30 kilos, improved her health, and found a sustainable way of living without obsessing over calories. Her story is truly inspiring!And she did it all with the information provided in a $27 Challenge - truly amazing.RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldAdvertising Inquiries: https://redcircle.com/brands

I’m excited to share that we have our friend Isaac Pohlman back on the podcast! Isaac is a registered dietitian and type 1 diabetic who loves carbs and sugar. 🍞🍭In this episode, we dive into:👉 The real reason your metabolism slows down in your 40s👉 Why cutting carbs and calories isn’t the answer👉 The importance of balancing blood sugar levels👉 How stress and lack of sunlight can affect your blood sugar and overall health👉 The benefits of having more muscle for better carb utilizationIsaac also talks about his upcoming book, "Have Your Carbs and Eat Them Too," which I can’t wait to share with you all! 📚Whether you're curious about continuous glucose monitors (CGMs) or just want to understand how to manage your blood sugar better, this episode offers valuable insights.RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldIssaac Pohlman @isaacpohlmanTIME STAMPS[00:20] - Discussion about low-carb diets and their effects[00:47] - Isaac's upcoming book: "Have Your Carbs and Eat Them Too"[01:29] - Continuous Glucose Monitors (CGMs) explained[02:18] - Benefits of CGMs for people with diabetes[02:56] - Marketing of CGMs towards weight loss[04:05] - Understanding blood sugar fluctuations[05:02] - Context of blood sugar and other body measurements[06:01] - Normal blood sugar responses and liver function[06:33] - How the liver manages excess carbohydrates[07:59] - Importance of carbohydrates in reducing body stress[08:20] - Stable blood sugar for energy and mood[09:06] - Role of thyroid hormones in metabolism[10:02] - Importance of carbohydrates for thyroid hormone activation[10:25] - Effects of insufficient carbohydrate intake on body stress and inflammation[11:01] - Misunderstandings about high blood sugar and carbohydrates[11:16] - Balancing carbohydrates and blood sugar[11:52] - Factors affecting the body's ability to process carbs: stress, cortisol, polyunsaturated fats[12:27] - Common misconceptions about sugar and diabetes[12:48] - Impact of stress on blood sugar levels[14:09] - Importance of light and movement for blood sugar management[15:02] - Muscle as a "sink" for glucose[16:00] - How muscle improves carbohydrate utilization[17:52] - Importance of sunlight and vitamin D for insulin sensitivity[19:00] - Case study: impact of sunlight on a client's blood sugar[20:05] - Misconceptions about sun exposure and health[21:01] - The role of polyunsaturated fats in sunburn and skin health[23:06] - Importance of managing emotional stress for overall health[24:02] - Balancing work, family, and personal health[25:26] - Nutritional depletion from multiple pregnancies and stress[26:12] - "Revenge bedtime" and its impact on blood sugar[26:56] - Importance of regular meals and front-loading caloriesAdvertising Inquiries: https://redcircle.com/brands

In our latest podcast episode, I'm joined by my co-founder Craig and our amazing friend, Jim Bostock. If you've ever dealt with injuries or nagging pains, you won't want to miss this one! Jim has been a lifesaver for us and so many others, and he's finally created an incredible new program to help even more people.Jim's unique nerve lock technique is a game changer. It’s helped Craig overcome a shoulder injury that had him sidelined and depressed for months. Jim's methods are like magic, providing relief and healing in ways traditional treatments just couldn't.Tune in to hear how Jim's approach can help you manage pain and improve your overall well-being. Whether you're an athlete or just someone struggling with pain that won't go away, this episode is packed with valuable insights.If you want to sign up to work with Jim, visit the link below.https://www.nervelocks.com/a/2147919535/7iraFeo3RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldJim Bostock @jim_bostockhttps://bostockinstitute.com/SHOW NOTES[00.08] – Introducing Jim Bostock and his impact on injuries[00.27] – Personal experiences with Jim’s treatment[01.00] – Craig’s shoulder injury story[02.22] – Explanation of nerve lock technique[03.01] – Jim’s journey and development of his treatment method[04.43] – Real-life success stories from Jim’s practice[06.00] – Discussion on body’s nervous system response to trauma[07.42] – Athlete and patient experiences with nerve lock[08.29] – Importance of understanding and treating nerve locks[10.22] – Benefits of nerve lock treatment for chronic pain[12.05] – Jim’s work with top-tier athletes[13.16] – Jim’s collaborations with famous personalities[14.00] – Introducing Jim’s new digital program[15.05] – How the digital program can help people manage pain[16.00] – Details on the first chapter of the digital program[17.00] – Future plans for the digital program[18.10] – How to access Jim’s new programAdvertising Inquiries: https://redcircle.com/brands

In our latest group coaching call, Coach Craig focused on the essential strategies for achieving effective body recomposition, especially for women over 40. Here’s a glimpse of what he discussed:👉Strength Training for Muscle Growth:Craig highlighted the importance of lifting heavier weights with proper form and consistency. Building muscle requires patience and progressively challenging your body. Craig provided personalized feedback on members’ training regimens, emphasising that sustainable muscle growth takes time and effort.👉Proper Nutrition:Adequate nutrition is crucial for supporting muscle growth and recovery. He discussed the need for a balanced diet rich in protein and sufficient calories to fuel workouts. Avoiding excessively low-calorie diets is important to prevent muscle loss and maintain energy levels.👉Setting Realistic Goals:Craig addressed the common frustration of not seeing immediate results. He explained that while fat loss can be quickly visible, muscle building is a slower process. Setting realistic expectations and celebrating small progress is key to staying motivated.👉Strength Goals Before Fat Loss:Craig stressed the importance of hitting specific strength milestones before entering a fat loss phase. For example, achieving certain weights in lifts like the Romanian deadlift, squat, and bench press ensures you have enough muscle mass to maintain during a calorie deficit. This approach prevents muscle loss and enhances overall body composition.👉Mindset and Consistency:Shifting from a short-term goal mindset to embracing a long-term lifestyle change is vital. Consistency in both training and nutrition, along with a positive mindset, can lead to significant and sustainable body recomposition.This coaching call with Craig showcases the personalised support and expert advice our members receive in our Group Coaching Program + App.RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES[00.00] Introduction - Welcome to the Weight Loss for Women podcast. Introduction by Kitty Bloomfield. Overview of the coaching call with Craig focusing on body recomposition for women in their 40s and 50s.[01.20] Welcome and Time Coordination - Craig welcomes participants and discusses time zone challenges.[03.30] Coaching Call Structure - Craig explains the structure and focus of the coaching calls.[04.50] Mel's Background - Mel shares her history of yo-yo dieting, emotional eating, and current progress in one-on-one coaching.[07.50] Mel's Current Progress - Discussion on Mel's diet, energy levels, and training over the past eight weeks.[10.20] Addressing Impatience - Craig and Mel discuss impatience and the importance of having clear goals.[14.00] Review of Mel's Data - Craig reviews Mel's initial and current body weight, body fat percentage, and caloric intake.[18.00] Setting Strength Goals - Explanation of assessing progress, maintaining body weight, and setting strength milestones.[24.50] Importance of Muscle Mass - Craig emphasizes the importance of muscle mass for body recomposition.[28.00] Psychological Barriers - Discussion on the psychological aspects of dieting and the importance of consistency.[31.30] Tracking Training Data - Importance of tracking training data accurately.[34.00] Strength Milestones - Detailed explanation of specific strength milestones before a fat loss phase.[38.00] Efficient Fat Loss Strategy - Strategy for efficient fat loss, maintaining training performance, and adjusting caloric intake.[42.00] Training Issues - Discussion on training issues and resolving confusion with weights.[47.00] Encouragement and Next Steps - Encouragement and next steps for Mel to stay consistent and push through challenges.[50.00] Kirsty's Update - Kirsty shares her experience and challenges with health issues and training interruptions.[54.00] Importance of Consistency - Discussion on managing interruptions and the importance of consistency.[57.00] Recipe Sharing - Kirsty shares a recipe and emphasizes community support.[60.00] Wrapping Up - Craig wraps up the call, encouraging consistency and support.Advertising Inquiries: https://redcircle.com/brands

Ever wondered how to lose weight and feel amazing while still enjoying the foods you love? Tune in to our latest episode where I chat with the inspiring Corey, a 43-year-old nurse who transformed her health and body with our program.🌟 Corey's Journey 🌟Corey started her journey looking to lose weight and found our program through Instagram (yes, the orange juice caught her eye!). Despite working out regularly, she wasn’t seeing results and was struggling with poor sleep, high stress, and low energy.💪 Results 💪Weight Loss: Over 20 pounds lost and multiple inches gone, especially around her midsection.Sleep & Energy: Improved sleep quality and sustained energy throughout the day.Fitness: Significant boost in cardiovascular health and strength. Corey can now power up hills without stopping!👩‍⚕️ Life as a Busy Nurse 👩‍⚕️With a hectic schedule and a demanding job, Corey used to grab whatever food she could on the go. Now, she’s learned to fuel her body with nutritious meals that support her busy lifestyle. She shares how meal-prepping and consistent habits have made all the difference.🤔 Why Coaching? 🤔Corey emphasises the importance of having a coach to guide and hold her accountable. Kathleen, her dedicated coach, helped her navigate challenges and stay on track, turning what seemed like a daunting process into a manageable and enjoyable journey.RESOURCES + LINKSJoin our 7 Day Live Rebuild Your Metabolism ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES[00.00] - IntroductionCorey discusses her initial motivation to join the program for weight loss.[00.45] - Corey's BackgroundIntroduction to Corey, a 43-year-old nurse, and her busy, stressful job.[01.37] - Pre-Program ChallengesIssues with sleep, stress, and weight gain during the pandemic.[03.00] - Joining the ProgramHow Corey discovered the program on Instagram and decided to join.[04.17] - Results and ProgressCorey's weight loss journey, losing over 20 pounds and multiple inches.Improvements in sleep, stress management, and overall body composition.[06.04] - Workout and Nutrition ChangesShift from intense cardio to weightlifting and walking.Importance of a balanced diet and learning to eat whole foods.[08.45] - Benefits of CoachingImportance of having a coach for accountability and support.Corey's experience with her coach, Kathleen, and how it helped her stay on track.[10.19] - Lifestyle and Activity LevelCorey’s increased mobility and how she now enjoys walking even in challenging weather.[12.00] - Program HighlightsWhat Corey loves most about the program, including the structured workouts and community support.[13.32] - Conclusion and EncouragementCorey's advice to women considering the program.Encouragement to join and benefit from the supportive community.Advertising Inquiries: https://redcircle.com/brands