Sarah is 41, a single mum, and 17kg lighter than when she joined us 12 months ago.

Before that, she'd done every diet going. Keto, shakes, very low carb. She lived on salads, almond milk and a bit of protein, and said no to potatoes every time. After a really hard few years, she hit 109kg, the biggest she'd ever been. Then one New Year's Eve photo with her daughter made her say "enough".

Now her main carbs are potatoes and sourdough. She eats real butter and normal dairy. She trains with actual numbers to hit instead of guessing. Her bloating is gone, she sleeps 8 to 9 hours a night, and she's rebuilt her body with muscle, not just dropped weight.

The part I love most? She hasn't been on a single coaching call. Her check-ins, her data and the women in our community got her here.

In this episode she shares exactly what changed, what she'd say to anyone sitting on the fence, and why she's locking in for another 12 months.

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Craig McDonald @iamcraigmcdonald

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If you're eating less than ever, training more than ever, and your body still isn't changing, this one's for you.

After coaching over 18,000 women, Craig and I see the same three patterns over and over:

1. The consistent under eater. Years on 1,200 to 1,600 calories, training hard, but not eating enough to recover and not training hard enough to build muscle.
2. Under eating, then overeating. Strict all week, starving by the weekend. It's a fuel problem, not a willpower problem.
3. Dieting without a base of muscle. Every diet leaves her a bit smaller and a bit softer.

Calories still count. But eating less on its own won't build the body you want if there's not enough muscle underneath and not enough fuel to build it.

Linda, who has Hashimoto's, was maintaining on 1,700 calories. We set her strength targets, built her up to 2,300 calories, then did a fat loss phase. She dropped 8% body fat and now maintains it eating 2,300 calories a day.

In this week's episode we break down all three patterns and what to change.

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Craig McDonald @iamcraigmcdonald

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Yep, I know. This one's going to ruffle some feathers.

I sat down with my gorgeous friend Theresa, who works with people with severe chronic illness and trauma, and she doesn't hold back.

Here's what we get into:

→ Why a low energy brain props itself up on stress hormones (hello, can't sit still)

→ Why stimulants like coffee and ADHD meds actually CALM some people down

→ The nutrient bottlenecks she sees over and over: B1, magnesium, potassium, zinc, copper and light

→ How living in fear literally burns through the minerals your brain needs to make energy

→ What she sees in people who've been on these meds long term

→ And my own story of never being able to sit down and relax, and what was really driving it

Theresa is so clear on this: the symptoms are very real. But if we only cover them up, we miss what the body is actually asking for.

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Theresa Piela @theresapiela

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Part 2 of our deep dive with @katedeeringfitness @thenutritioncoach @jfwellness, this one's about the research they don't want you questioning.

At the end of 2025, the FDA quietly removed the cardiovascular black box warning from hormone therapy. The reasoning leaned on studies from 1991 and 1996. When those same claims were tested properly in randomized controlled trials, they didn't hold up.

We break down:

– what the Women's Health Initiative actually found (and what it didn't)

– where the "60 picogram" ideal estrogen number really comes from

– why estrogen is the same hormone doctors block in breast cancer patients

– whether skipping hormone therapy actually dooms your bones, heart and brain

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Craig McDonald @iamcraigmcdonald

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Sat down with Kate Deering, Emma Sgourakis and Jay Feldman for the deepest dive we've ever done on estrogen and it changes how you should be thinking about menopause.

You've been told menopause = estrogen deficiency. Get the levels back up, symptoms go away. That's not the full story.

Blood tests only measure what your ovaries are producing. After menopause your body keeps making estrogen in your fat, muscle, brain and bone and there's no test tracking that. So plenty of women being told they're "low" are actually estrogen dominant, with no one checking.

We get into:

– why "normal" thyroid labs can still mean you're functionally hypothyroid

– the direct link between constipation and estrogen overload

– what's actually happening when estrogen "fixes" your hot flashes

– why in excess, estrogen behaves like a growth hormone, not an energy hormone

This is Part 1 of 2. Part 2 (dropping next week) is about what the research actually shows on hormone therapy including what the FDA didn't tell you.

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Craig McDonald @iamcraigmcdonald

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Nobody is telling you this about Ozempic.

1 in 5 women who come off Ozempic regain all the weight within a year. And when it comes back, it comes back about four times faster than if you'd lost it through diet and training.

I sat down with Jay Feldman (he's basically a walking encyclopaedia on this stuff) to go through what these drugs are actually doing in the body. Not the marketing version. The mechanism.

They don't fix your metabolism. They shut down the reward centre in your brain so food stops feeling good, the same pathway recreational drugs hit. That's why the weight comes off. It's also why 60 to 70% of people are off these drugs within a year, and why a big chunk of what's lost isn't fat, it's muscle and bone.

We also got into the "food noise" conversation, and Jay makes a pretty compelling case that it's a term the drug companies invented, not a diagnosis.

This isn't an anti GLP-1 rant. There's a real conversation in here about when they might actually make sense too. But the risks that don't make it into the ads deserve equal airtime.

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Craig McDonald @iamcraigmcdonald

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This week's episode is one of the hardest, most honest conversations I've had on the podcast.

My guest Vanessa's daughter Millie was diagnosed with a malignant brain tumour at 10 years old. The surgery saved her life but it damaged her hypothalamus, and she lost the ability to ever feel full. 

Within weeks she went from an emaciated 17kg to obese. Vanessa ended up putting locks on the kitchen cupboards, just to keep her daughter safe from herself.

Every piece of standard nutrition advice they were given made things worse. What actually turned it around went against everything Vanessa, a qualified clinical nutritionist had ever been taught.

Ten years on, Millie is 20, manages her own nutrition day to day, and Vanessa now works as a pro-metabolic nutritionist herself.

This one will stay with you.

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Craig McDonald @iamcraigmcdonald

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Part two with @leilalutz.

If you missed part part comment POD396 and I’ll DM you the link to listen to part 1.

This one goes somewhere different.

We get into why perimenopause has become the industry's new favourite thing to sell you. 

Why "you're not a unicorn, you're just under-resourced" might be the most useful sentence in this whole conversation. 

Why insulin resistance almost never means your hormones are just failing you out of nowhere, it means chronic stress has cortisol and adrenaline running the show, blocking insulin from doing its job.

Why muscle matters so much, because it acts like a sink for glucose and improves your insulin sensitivity. 

And then we get real. 

Leila told me she had to make an actual appointment with herself to go to the gym because somewhere along the way she'd decided she didn't deserve to.

If you've ever felt guilty for resting, for eating, for taking up space, this one's for you.

comment POD397 and i'll send you the link to part 2.

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Leila Lutz @leilalutz

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My friend Leila never called herself an athlete. Never called it exercise. She just called it "clean living."

It was slowly wrecking her thyroid.

She's been a nutrition coach and personal trainer for 25 years. Had Hashimoto's her whole adult life. Trained clients all day, every day. Carried her own gym gear in and out of her car between sessions, then trained herself on top of that.

One day she logged her food out of curiosity and found she'd eaten 1500 calories of fat in a single day. Looked at it, thought "that can't be right," and moved on with her life.

We sat down and went right through her actual food and training history from back then. What was really happening in her body while she believed she was doing everything right. Why the number on the scale lied to her for years.

Why a doctor once held her pulse and told her "your thyroid is screaming for help, you need to put weight on" and she said no, I'm fine, my bloods are fine.

This one's a big episode so we've split it into two parts, this is part 1.

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Leila Lutz @leilalutz

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A few weeks ago, I interviewed @petajean on the podcast. 

I just love her and her perspective. We yapped for so bloody long that I split it into two, so this is part two of the episode.

Something came up at the end of this podcast with Peta that I think a lot of women need to hear.

Someone in my community had bought her book and left a comment saying, doesn't Peta believe in just eating intuitively? Isn't that what she teaches? Why would she join a structured programme?

I love this question because it gets to the heart of something we get wrong about intuitive eating all the time.

Intuitive eating is the goal. Genuinely. Once you understand your body, once you have built the foundation of knowing what you actually need, you should be eating in a way that feels natural and effortless.

But you can not intuitively eat if you have no idea what your body needs. 

And a lot of women who think they are eating intuitively are just undereating and calling it intuition.

Peta joined our program because she wanted specific results. She wanted to get stronger. She wanted accountability. She wanted someone to see things she could not see herself. And she is honest enough to admit that there is nothing wrong with that.

Structure is not the enemy of freedom. Done right, it is how you get there.

She also said something I think about a lot, that it is okay to want to be leaner, stronger, more toned. 

You are allowed to want that. You are allowed to work for it. It does not make you vain or disordered or not aligned with body positivity.

It just has to come from love, not punishment.

This is part 2, if you haven’t listened to part 1 go back and listen to it first.

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Peta Kelly @petajean

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I came across Peta years ago when we were both in Isagenix. 

We then crossed paths again when she started using Saturée skincare and I sent her some of our new Methlyne Blue serum to try. 

She even did a block of coaching with Nyssa in our 16 week WinAtLife Accelerator program because she wanted a challenge.  

I just love her and her perspective on things so I invited her to come onto the podcast for a chin wag!

I've been sitting with something she said in this week's podcast and I can't get it out of my head.

She talked about having all the gear. The sauna. The biomat. The oxygen machine that was still sitting in the box she never opened. The whole house water filter. Years of studying health science and metabolism.

And she was more anxious, more controlled, and less free than she'd ever been.

It wasn't until she spent time in Italy watching the nonnas just eat, no protocols, no biohacking, no stress about it, that she realised something had quietly gone wrong.

The more you learn, the more you believe you need a perfect regime to be okay and before you know it, the obsession with optimising your health is actually the thing making you sick. Not in your body. In your head. 

In how small your life has become.

"you go from seeking health to become more free, to using health to be more controlled."

I see this with some of the women who come to work with us. Doing everything right on paper. Eating well, supplementing, sleeping okay and still not feeling great When we dig in, what we find isn't a missing supplement. It's that they're running at 150% with no joy. No rest. No alignment. Relationships that drain them. A life they're not enjoying.

Joy is pro-metabolic. Alignment is pro-metabolic. Your relationships, your creativity, whether you feel safe in your life, all of it affects your metabolism.

Peta said something I want every woman listening to actually hear:

What you believe about your body matters more than what you eat.

We yapped for so long I split it into two episodes. This is part 1.

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Peta Kelly @petajean

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Most women think perimenopause just happened to them.

It didn't.

Your 30s were the set up. The skipped meals, the 12-hour days, the normalised stress, the sleep you pushed through. Your body was compensating the whole time.

Perimenopause just removed the buffer.

The good news is you didn't break anything. You depleted your resources. And you can absolutely build them back.

I did a deep dive on this with my friend Kitty Martone @healthygutgirlofficial on episode 393 of the podcast. She is one of the sharpest minds on progesterone and hormonal health, and we got into exactly why the foundations have to come first before anything else will work. We also talked about her incredible new book, Balance Matters: Rethinking Estrogen, Reclaiming Progesterone, Restoring Hormonal Stability.

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Kitty Martone @healthygutgirlofficial

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Katie came on the podcast this week and said something I haven't stopped thinking about.

"If you think investing in your health is expensive, get cancer. When you're lying in a hospital bed, you don't care about money. You would pay anything."

She's 42. Diagnosed with acute myeloid leukaemia in 2024. Medically induced coma. 10 weeks in hospital. Learned to walk and write her name again from scratch.

The chemo put her into menopause at 39. Overnight.

She came out the other side completely hormonally wrecked and like so many of you, found herself drowning in conflicting information about what to do with her body.

What moved the needle wasn't restriction. Wasn't fasting. Wasn't the 1500 calories and six days of training she used to do.

It was eating more. More carbs specifically. Lifting three days a week. And having someone help her drown out the noise.

Today she's stronger than before cancer. Better body composition. Blood work improving every check.

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

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Part 2 is here and this one might be the most important podcast I've ever put out.

If you missed Part 1, go back and listen to POD390 first. This episode picks up where we left off and goes deep on the hormonal side of things.

@ash.healthcoach, @nyssa_bovenkamp and @natashabwellness and I cover 

→ Why HRT is not fixing the root cause 

→ What's actually happening with estrogen and progesterone in perimenopause 

→ Why estrogen dominance is driving your symptoms (even if your bloods say it's "low") 

→ The clients who came off HRT and felt better 

→ What supports healthy detoxification and why it matters more than you think 

→ The nutrition approach that actually moves the needle

→ Why supplements don't work if the basics aren't in place first

Natasha's breakdown of how the body's inflammatory mediators all connect is worth the listen alone.

This is the conversation women deserve to have.

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

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Three of our NuStrength Aussie coaches. One unfiltered conversation. Zero holding back.

In Part 1 of this two-part series, @ash.healthcoach, @nyssa_bovenkamp and @natashabwellness break down what it actually takes to transform your body after 40, the stuff most coaches won't tell you.

We're talking: 

→ Why your metabolism is more under-active than you think 

→ The difference between weight loss and fat loss (and why it matters) 

→ Why every woman needs more muscle, no exceptions 

→ What to do with cardio (hint: less is usually more) 

→ Why stress is affecting your progress

→ The mum guilt, the excuses, and the mindset shift that changes everything

Between us, we've coached over 20,000 women. This is what we've learned.

Part 2 drops next week and goes deep on hormones and HRT.

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Craig McDonald @iamcraigmcdonald

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Bethany was a nurse doing a PhD, competing in triathlons every fortnight, surviving on 4–6 antihistamines a day, and terrified to eat a sweet potato.

She thought she was doing everything right.

She wasn't. And honestly? It's not her fault. No one teaches women this stuff.

Bethany is 36, lives on an acreage in Australia, and has been in our programme for just over 13 months. 

In this episode she shares EVERYTHING and I mean everything.

Here's what her life looked like before: 

👉Three episodes of anaphylaxis in a single week at age 30

👉Eliminated nuts, eggs, dairy, gluten, soy basically anything she could think of 

👉Low-carb dieting + excessive exercise (triathlon racing every fortnight — insane)

👉Weighing herself daily and letting a 0.2kg increase wreck her entire mood

👉Deep, genuine fear of food even normal things like sweet potato 

👉4–6 antihistamines every single day just to avoid a reaction

And here's where she is now:

✅ZERO antihistamines for the last 3 months

✅Eating 2,000+ calories a day with 260g of carbs

✅Deadlifting 115kg for 7 reps (double her body weight, she started at 60kg 👀)

✅Going for 120kg by end of the month

✅Reintroduced foods she hadn't eaten in over 5 years including dairy ice cream

✅No fear of food. No spiralling over the scales. No more self-destruction disguised as discipline.

✅And the mindset shifts? Just as powerful as the physical ones.

She talked about how she learned that weight is just data, not a verdict on who she is. How she went from bottling up that brutal inner critic to actually saying it out loud and working through it. How she cut her work hours back (something she never would have had the confidence to do before). And how last week for the first time in as long as she can remember she had a full week of just... peace.

If you've been grinding yourself into the ground thinking MORE is the answer, this episode is for you.

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Craig McDonald @iamcraigmcdonald

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The sun has been demonised for decades. Slip, slop, slap. Cover up. Wear SPF. Avoid UV at all costs.

And yet… skin cancers are still rising. People who've never been in the sun are getting them on the bottoms of their feet, on their backs, in places that see zero sunlight. 

My own family who've avoided the sun their whole lives have all had skin cancers removed. My brother, who never got sun, had stage four sarcoma. And when we got him eating properly, supplementing, changing his lifestyle and yes, getting daily sunlight his body responded brilliantly to chemo. His oncologist said he'd never seen anything like it.

So what's actually going on?

I brought Zaid Dahhaj onto the podcast this week to take a deep dive. He is a circadian biology educator to talk more about the sun.

We get into:

— Why melanin is NOT a sign of skin damage (and why calling it that has some seriously problematic roots) 

— The real reason people are developing cancer in sun-deprived areas of their body

— What your morning light actually does to your hormones, neurotransmitters, and anti-cancer defences 

— Why SPF is blocking the ONE wavelength your body uses to make vitamin D3 

— How to sunbathe progressively without burning (think: progressive overload, but for your skin) 

— What to do at night to maximise repair and melatonin production 

— Whether vitamin D supplements are actually cutting it

— And what to do if you live in the UK, Ireland, or anywhere you're not getting much sun

This is one of those episodes that makes you want to go outside immediately after listening.

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Get on the waitlist for Ann Marie’s new digital guide, The Hot Truth About Hormone Therapy: A Journalist’s No-BS Guide to the Lay of the Land (in Under 3 Hours)

https://go.hotflashinc.com/hottruth-waitlist

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Kitty Blomfield @kittyblomfield

Zaid Dahhaj @zaidkdahhaj

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She joined our team as a coach. But first? She had a tumour removed. Lost circulation in her arm. Was diagnosed with autoimmune disease. Bled through her period so badly she thought something was seriously wrong. And spent years being dismissed.

Meet Natasha NuStrength's newest coach, nutritionist, and the woman who has genuinely been through it. 🙌

In this episode we cover:

Why she weighed 55kg at 5'9" for most of her adult life

The thyroid issue nobody caught for years

How she gained 15kg going pro-metabolic… and what she'd do differently now

Why "healing pounds" are NOT a requirement (and how she coaches women away from this)

The HRT conversation women need to hear: why adding oestrogen alone can make things WORSE

Why progesterone is the missing piece for perimenopause symptoms

What happened when she started working with Coach Ash: 17cm in 10 weeks and the strongest she's ever been

Why coaches absolutely need coaches

Natasha's story is proof that the body wants to heal it just needs the right support, the right fuel, and someone to actually call you on your BS. 😂

If you've been battling thyroid issues, hormonal chaos, or just feel like your body's working against you, this one is for you.

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https://go.hotflashinc.com/hottruth-waitlist

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Kitty Blomfield @kittyblomfield

Natasha @natashabwellness

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The hormone therapy conversation is getting LOUDER, but is it getting more honest? 🤔

I sat down with my brilliant friend Anne Marie McQueen, founder of Hot Flash Inc and we went there. Like, really went there.

We talked about: 

→ The estrogen narrative that's being pushed (and who's profiting from it) 

→ Why hot flashes might not be a hormone problem at all 

→ The foods that were wrecking her body disguised as "healthy" 

→ Why menopause is actually an AWAKENING, not a disease 

→ The fake study that doctors are STILL citing... even after the author said it doesn't exist

This one is going to make a lot of people uncomfortable. Good.

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Kitty Blomfield @kittyblomfield

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A few weeks ago I sat down with Kathleen Stewart and we talked for 3 hours straight. It was so good I split it into three separate 60 minute episodes. This is Part 3 the final one and honestly it might be my favourite.

In Part 1 we went deep on Ben's cancer recovery and the full holistic protocol. In Part 2 Kathleen and I got into tracking, training, Ozempic and why most women aren't getting results. If you missed either of those I highly recommend listening to them first.

Part 3 is where we go deeper than the food and the training.

Because here's the thing. You can get the body. Check every box. Hit every target. And still not feel at peace. I know because I did exactly that. I got the physique and there was still something underneath that hadn't been dealt with. It took me 10 years and a lot of painful emotional work with my coach Greta to finally get there.

We talk about the Goldilocks spot, where is the body fat level and lifestyle that actually fits YOUR life, not someone else's. We talk about grief as a tool and why every big life change, even a happy one, deserves to be felt and processed. We talk about the identity patterns we carry from childhood and what it actually looks like to re-parent yourself as an adult.

And we share real client results that show what happens when you stop trying to shrink yourself and start building yourself instead. One woman came in with an eating disorder, hadn't trained in years, started at 1800 calories and nine months later was deadlifting 110kg, had lost 19kg of fat and gained 5kg of muscle, and is now eating 2200 calories a day. That's what getting strong actually does.

The testimonials that mean the most to me are never just about body fat. They're the ones that say I'm connecting with my husband again. I have more patience with my kids. I feel capable for the first time in years. I'm winning at life.

That's the rising tide. And that's what this episode is about.

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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 Collagen

Review on Spotify

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Kitty Blomfield @kittyblomfield

Kathleen Stewart @recon

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