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25.01.2022 Here's Why Eating Only When Hungry Is A Terrible Advice. Often when people try to lose weight and eat healthier, they think it’s a lack of willpower as to why they can’t stick to it. They try to eat when they’re hungry but they can’t seem to stop and keep their hands away from the snack draw at work.... Or the crackers, chips and cheese before dinner and end up being hit with a tonne of guilt and shame. It makes sense to eat when you’re hungry as you provide fuel. However, you aren’t a car and fuel isn’t the only reason why you eat. Can you see why it doesn’t make sense to just eat when you’re hungry when there are so many reasons behind someone’s hunger? If you’re trying to eat when you’re hungry but can’t seem to stop. It’s not you failing but rather the strategy that is failing. Instead of beating yourself up and thinking you’re a failure, it’s about understanding how your brain works around food, impulses and cravings. There are valid reasons behind your urges and cravings to eat. In saying that though, it doesn’t mean that you have to follow each and every impulse, urge and craving. If that’s the case then that needs to be explored and dealt with as wishing for it to go away won’t work. Most of the time it’s just accepting that you don’t need to struggle and you can eat foods that taste good and still lose weight. It will be much easier for you to feel satisfied, more connected and know when you’ve had enough. In fact, you might realise that what you were craving isn't as good after all and walk away after a bite or two. Just ask yourself which scenario you prefer: A: What happens each time you say not to something you think is bad or unhealthy? B: If your willpower is weakened already, what are the chances that you’ll binge on something that isn’t worth it? In scenario A, you’ll have a few more calories than you planned for but you’ll be mindful and enjoy it. But in scenario B, you’ll be eating way more calories without even tasting the food and be hit with guilt and shame. In order for scenario A to become your normal, you need to accept the notion that eating for pleasure is an acceptable reason

24.01.2022 There’s something about catching sunrises that makes it so special. From personal experience and working with clients, I feel structure is key when it comes to working on your nutrition, body or overcoming emotional-binge eating. Without structure, we crumble.... The morning is the best opportunity to set your conditionals and align yourself for the day ahead. Now, I’m not talking some fancy protocol that you need to follow and it’s only that protocol or the highway. If you’re a mum with a toddler and a baby, it’s going to be hard as your routine will be a little all over the place. And that’s okay. It’s about making it practical as best as you can. For example, it could be a quick 5 minutes of just being outside and having a cup of tea. Or 5 minutes of a guided meditation. You may not even be able to do it in the morning so your best opportunity is in between your kids. And having an adequate breakfast to start the day. There’s no right or wrong. For others with no kids it could be waking up, going for a walk or gym, setting your conditionals and having an adequate breakfast to start your day. The key principle here is creating structure in your morning that builds a connection and alignment with yourself for the day ahead. Hope this helps you out. If you have any questions feel free to comment down below. Kal x

23.01.2022 My little Bacon enjoying his beef mince with potatoes and vegetables. This little guy couldn’t be more patient to eat it I normally rotate what he eats so he has a variety of food and meets his nutritional requirements.... The more variety you have with food, the better it will be for you too. Not just for your physical health but mental abs emotional health too. What you eat matters but it matters more how it makes you feel. Find that happy balance with food

23.01.2022 How many times have you convinced yourself you could finally achieve what you wanted (stop binge eating, loose weight and feel great in your own skin again) by following a new 'diet' but it ended up in another failed attempt? That solution always will be doomed from the start and here's why: Your eating habits will never be sustainable if you don't change your patterns of thoughts and reactions. ... And until you get a handle on how your inner world works, you'll always default back to that. When you train your mind to think differently, you'll be able to make healthier food choices. This is what I do with my clients in a 1:1 coaching setting for 10 weeks using my Neuro Switch method. We focus on two important things: #1 Tailored nutrition that allows you to have more trust around food without zero restrictions nor food rules. You’ll be able to control your portions without obsessing over it. And, you’ll have the power to walk away from foods that don’t serve you so you can choose what you want with ease #2 Utilise unique mental strategies to weaken the urges to binge and handle any craving. This completely removes fuck it moments and night-time binging If you’re interested in working with me privately, I only select a handful of clients per month to work with due to it being in a 1:1 setting. If you believe. I can help you, send me a DM and let’s have a chat to understand your biggest challenges right now, your most important goals and see if you’re a fit for the program.

23.01.2022 I tried everything but nothing has worked story. It’s a story that keeps people stuck and if you want to rise to food freedom, you’re gonna wanna read this. When I coach my clients or have chats to people about this, generally what they try are quick fixes, fads, and diets that are restrictive.... And it doesn’t matter how hard they try when they do those programs, they don’t get the results they want. Then they start beating themselves up and think that there’s something wrong with them which only triggers a stronger binge-restrict cycle. If this is how you feel, let me tell you something loud and clear: you are NOT broken and there is NOTHING wrong with you. I get it, I’ve been there before and here is a shift that I made when I was going through that, that helped me to not feel stuck anymore. All the things that you have tried are literally the same thing just with a different label. They are actually reinforcing the habits that you’re doing already and not actually changing it. Re-read that again. It’s restriction on repeat. Removing certain food groups. Reducing your calories way too low. Labelling food as good or bad. I can’t eat this because I smell it and bam I put on weight. So of course when you try these programs, it’s repeating the patterns and cycle that you’re ALREADY in. In order for you to end decades of dieting and rise to food freedomit’s CHANGING what you’re doing, not reinforcing it! When I work with my clients, we take a deep dive into their past/current dieting history, eating and lifestyle patterns, routines and habits. We start to see what the culprits are and they receive specifically-tailored instructions for their weekly and daily practices designed to reprogram their behaviour around food. Within weeks my clients notice dramatic results when they change their strategy and have the right support. They have little to no urges to binge at all. And if it does come on, they know exactly how to deal with it so it doesn’t control them. No more strong ass cravings that feel out of control. Their weight starts to shift and feel healthier and happier from the inside out overall. It’s possible to rise x

23.01.2022 This was a big lesson that I had learnt when I was struggling with binge eating and body image. You see, I didn’t like what I saw in the mirror and I could never look at myself in mirrors. Heck I couldn’t even take photo’s with people and when I did I would tell them to crop me out.... So I thought I’d be free of insecurities, unworthiness, anxiety and stress once I lose the weight. To my surprise, when I did reach low body fat %. I felt even worse. I felt even more horrible inside. If anything my insecurities and unworthiness amplified. My stress and anxiety got a whole lotta worse. To the point I was a binger drinker. A binge eater. And got addicted to opioids. I lost my self in the process until I had my ‘aha’ moment. I see this with my clients and it’s exactly what I did. We attach what we want to feel to a certain goal which happens to be weight loss. But we aren’t really chasing weight loss. We are really chasing a feeling to be good enough. To belong. To be and feel loved. To be accepted. Truth is, the problem isn’t with your body, the problem is what you think of itand what you think of yourself. The bingeing starts to resolve once you start to tune in to how you are feeling. Then flipping the switch that shifts your identity and intuition around food. This is what we do at KK Nutrition

23.01.2022 I think both are equally as good to be honest

22.01.2022 Since when did eating chocolate become a moral issue? #1 Don’t attach your self worth and value and who you are as a person for what you eat. Eating a bloody kale isn’t going to show you how much of a good person you are and the chocolate ain’t going to show you how bad of a person you are. #2 Food isn’t good or bad. It’s just neutral. Sure there are healthier sources and choices when it comes to food but it doesn’t need to be associated with good or bad.... #3 Just because you ate a chocolate bar and the whole day you have eaten protein and salad. Doesn’t mean that 1 chocolate bar needs to then be followed by chips, chocolates and ice-cream tubs as a form of punishment. Keep going as it’s called balance. #4 Just ask yourself - what’s the worst that can happen eating 1 chocolate bar out of your whole day of eating protein and veggies? And what’s the best thing that can happen when eating balanced that whole day? The food isn’t the problem but the attachment, associations and the behaviour around it that are. When clients are stuck in this cycle, it’s about unlearning all the dieting rules and re-learning how to eat in a way that is supportive and not sabotaging. Kal

22.01.2022 Hey you. We tend to focus on everything that we don’t have or everything that’s going ‘wrong’ as oppose to the things that are going right. There could be 10 things going right in your life but for some reason you focus on the 1 thing that isn’t.... It’s a default in our brain that needs a software update to switch our subconscious mind. I call this ‘win streaks’. A win steak starts from the moment you get up. You’re up and alive - we go to bed assuming that we will get up but that is never guaranteed so what a blessing it is to even wake up, open your eyes and be given an opportunity to work on yourself and your life. That is a winning steak. Breathe of life - being able to breathe without feeling suffocated is something we take for granted hard. That is one heck of a win streak. Who can forget about sipping on a delightful cup of coffee? That first taste of coffee that brings a buzz to your day and the chats with your barista are like no other. Win steak right there. Feeding your belly - having access to clean food and water that keeps your belly satisfied and nourished. Win streak. Did you make up your bed? Brush your teeth? Drink some water? Communicate with a friend or family? These are all win streaks that allow you to keep the momentum going in your day. It’s hard to see the win streaks because of the expectations we place on ourselves and the stories we create of what our lives ‘should’ be. That’s why most don’t reach their weight loss goals for example because they’re impatient of the process and forget about all the little changes they’ve made along the way. We forget about the simple things that bring connection, gratitude, fulfilment and purpose. I dare you to write in your journal and reflect back on your day to write down all your ‘win streaks’. Even better, share them with me down below!

22.01.2022 Here’s how to get back on track in 24 hours after a food binge

22.01.2022 Unpopular opinionbut binge eating is simply a habit. Just because you struggled for 20 years with yo-yo dieting and emotional-binge eating. Doesn’t meant that it will take 20 years to overcome it.... Now you might be thinking, but it’s *not* a habit and it’s just who I am. I call that bullshit and here’s why. The reason why we do certain behaviours is because we are trying to reach a feeling/reward. For example, if we are feeling lonely/bored/anxious and reaching for the ice-cream tub each time we feel that way. The reward is getting relief from those emotions. Which FYI is ‘perceived’ as a reward when in reality it feels good for 5 minutes then you feel worse than what you did before. And each time you repeat those behaviours, it then turns into a habit. Overtime, it then becomes something that just happens automatically without you thinking about it. This is because our brain wants to preserve energy so it will make it easier for us by repeating the habit. It’s also why my clients say they feel ‘out of control’ and that they ‘can’t stop’. As this happens more, the reward feeling starts to disappear while the habit gets stronger. It’s another reason why my clients say they ate a whole packet of chips and biscuits without being hungry and not even enjoy it. You just need the right support and strategy. When I work with my clients we work on 3 key frameworks: 1 Rewiring their brain to stop binge eating. We do this by understanding their past/current dieting history, eating patterns, routines and how they deal with stress. Then simplify the process to shift one thing at a time with a domino effect. 2 Getting their nutrition right by eating adequately, regular and enough minus the obsession about getting it ‘right’. You’ll be able to enjoy your favourite foods on the regular basis without spiralling out of control. 3 Using my 4-step framework that weakens the urges to binge and to stop uncontrollable cravings. If this is connecting with you and want to end decades of dieting and stop binge eating then send me a DM about my 1:1 program and let’s have a chat to see if you’re the right fit.

21.01.2022 I remember when I used to struggle with binge eating There was absolutely no control that I had. I’d always tell myself Kal Don’t binge, don’t buy the foods that make you binge. This is the last time you’ll binge... But found myself buying all the things that I said I didn’t wanna buy and eating everything that I didn’t wanna eat. I was literally chomping all the food down as fast as I could to silence the urge. The aftermath was often me feeling so disgusting, guilty and ashamed of myself. I’d be like wtf just happened?. So here I would think that all I needed to control myself was to go on a new diet. Restrict my intake. Cut out this and that - deprive myself. And all would be good. But all wouldn’t be good and I was trapped in this cycle that I couldn’t get out of. Truth is - There’s a part of our brain that gives emotions meanings, attachments and associations from our experiences. When we have associated to something, food is there to comfort you in order to ‘survive’ this moment. As this happens overtime, many years, it becomes so repetitive that you don’t realise how much you are binge eating without even realising because it’s on autopilot. When working with clients, I provide them certain tasks and it helps us to observe their behaviour that they don’t realise that they’re doing. They start creating awareness around their eating patterns. Observe what happens, what goes through their mind, what triggers arise before they binge. And from that information, we are then able to make shifts in rewiring a part of their brain that is turned on to switch it off (fight-flight mode). So instead of using food to binge as a way to comfort you through a ‘threat’ like stress for example, you start to use the more logical part of your brain to make decisions that will support you. If you have any questions please feel free to comment down below. Kal x

21.01.2022 There are certain things that we do that are on autopilot. For example: Brush our teeth. Put our seatbelt on, start the car and put it in drive. Most of the time, these are done without thinking about them because they’ve now become programmed in our mind after all these years of repetition.... When it comes to nutrition and people who struggle with binge eating & yo-yo dieting There are certain eating patterns that overtime have now become on autopilot and they happen without you actually realising it or thinking twice about. When you are under the pump to meet a deadline at work, how many times have you eaten a loaf of bread, packets of chocolates and bags of chips all in one sitting to cope with the pressure? Then feel like you had no control over it to stop it. This is because most people eat subconsciously every single day. Your consciousness can become aware of your emotions, thoughts and environment. But your subconscious mind is what experiences the fear, anxiety, associations, beliefs and memories. For example, if you’ve had a crappy day at work then have a fight with your family then subconsciously that brings up anxiety/fear/anger then triggers you to overeat to cope with what’s going on. If 95% of your day is run by your subconscious then that means it is influencing most of your decisions, thoughts and choices. This is what makes your subconscious mind so powerful. So just imagine reacting subconsciously to every situation in life that brings stress, fear and anger by chugging down biscuits, cookies and ice-cream to the point you feel so sick every single day. Most feel they just need more self-control and a meal plan. But frankly, that’s what’s keeping you trapped in that repetitive cycle. What’s needed is to flick the switch off to reprogram your eating habits differently so you can peel off those extra kilos without another meal plan or fight through cravings. This is what I help my clients with, so if you’re ready to flick the switch off, send me a message message and let’s have a chat

21.01.2022 This is something I used to type in google each and every time it happened. Hoping that this would be the last time I would binge. Only to feel trapped by food and repeat the same thing over again and leave me feeling frustrated.... So if you’re facing this right now, here are 2 big tips to help you through this: #1 Don’t skip meals or try to detox by drinking juice or teas because those don’t undo a binge. #2 Be kind to yourself and move on. Don’t beat yourself up, just become aware the moments before the binge and show some compassion for yourself. Just because you binged doesn’t mean that single binge needs to turn into multiple binges because you punish yourself. Have some compassion for yourself. You got this and it’s possible to overcome. Hope you have a lovely weekend

20.01.2022 I’m going to share with you the four stages of transforming your relationship with food and creating more conscious eating habits. We all know that restricting never feels good and when you diet, you just end up feeling guilt, which leads back to unhealthy habits again. Once you understand how you can reprogram your behaviour around food and consistently stick to it, you can start to let go of those cravings and impulses. ... So, what are the four stages? 1 Stage 1 - Unconscious incompetence: During this stage, you don’t think much about our food choices. You are aware fruits and vegetables are healthy but are not quite able to do it or know how to eat and make better food choices. 2 Stage 2 - Conscious incompetence: You are starting to feel upset with your negative eating patterns and you want to change. When you’re in a cycle of restrict-eat, you feel unsatisfied by what you see in the mirror, your weight has gone up, clothes don’t fit right, are angry with the reflection and it’s impacting your relationships, friendship, personal and career goals. 4 Stage 3 - Conscious competence: Now you’re ready to get started, but you know it requires effort and can’t do this on your own. An example of this is hiring a nutritionist who will provide strategies and support you in reprogramming your behavior around food and help you change your eating habits for the better. Over time as you apply it with thought and attention, your relationship with food will completely change. 4 Stage 4 - Unconscious incompetence: It's now become second nature for you to eat this way. Binge eating life is gone and you're living a free life. You may relate to one of the stages here. I’m curious if you do, which stage is it?

20.01.2022 Nutrition doesn’t need to be complicated or complex. You don’t need to remove food groups in order to lose weight or get healthy. The only time you need to remove certain foods is if you have an allergy, intolerance or a specific ailment that requires certain tweaks with nutrition.... It’s about giving yourself permission knowing you can eat anything but not everything. Meaning, you can have a cookie (anything) but you don’t need to eat the whole packet (everything) of cookies because they will be there tomorrow. There are no shortages of chocolates or biscuits or muffins etc. The problem is the association with those foods that makes us want to eat more and more of them and feel out of control around it. A practical concept I teach my clients is learning how to eat adequately. Making sure that when you eat, your plate is filled with protein, fats and carbs. 1 Protein for satiety and can enjoy a variety of options from chicken, eggs, beef, tofu, beans, fish etc. 2 Fat for satiety and energy. Fat can come from your protein source combined or from avocado, nuts, olive oil etc. 3 Carbs for fibre and micronutrients which are from your fruits, vegetables and beans, lentils, potatoes, rice etc. When you eat adequately, you’ll start to feel: More satisfied. Less cravings. Have more energy. Less bloating, improved bowel movements and feel good from the inside out. You’ll feel more relaxed around food because there’s freedom and flexibility with structure but can eat in a way that supports you rather than sabotages you. Any questions? Comment down below. Kal x

19.01.2022 Mindless eating is an involuntary behaviour that is influenced by countless factors. It happens often when we aren’t paying attention. Scrolling through our phones and watching TV are some examples.... Even nibbling on snacks as dinner is being prepared. It becomes a habit that then gets linked to certain situations. The chocolate bar or tub of ice-cream is there for you every time you feel stressed. Or stopping at the local servo station to fill your tank and grab some chips and chocolates. The extra calories add up overtime, which increases the waistline and has a negative impact on health. In my Neuro Switch method, the first step out of four is becoming aware and keeping track of every time you eat. This is to see if you’re eating out of physical hunger, boredom or just out of bad habit. When you become aware and discover the root behind mindless eating. It’s about developing a healthy sense of control around food and diffusing the environment that encourages mindless eating. It’s simple, but can make the biggest positive impact to your body, mind and life when implemented. When clients apply just this small simple tweak they’re often able to stop binge eating in weeks rather than months or years. Handle any craving that comes their way. And naturally drop some weight around the waistline without feeling deprived, restricted or obsessed. Hope this helps you out. Kal x

19.01.2022 Why do I get my clients to do a food journal as the first phase of my program? Because it’s powerful what comes up. When working with my clients, they’re disconnected from their body and mind.... They have no idea about their eating patterns, habits and behaviours that are onautopilot. When they struggle with eating so much food all in one sitting and have no control to stop it They don’t actually recall what happened, what they ate and when they ate. So after the response is likewtf just happened?. It’s like an outta body experience and they had no control to stop it. I know they’ve lost weight before. I know they’ve dieted before. I know they know that veggies are good. But this is the reason why so many aren’t able to overcome binge eating and shift the weight. Eating habits are on autopilot and rather than using food as nourishment & enjoyment it’s being used to survive from moment to moment. Only once you become aware of this then you’re able to implement specific strategies aimed at modifying patterns and creating new pathways to overcome binges and urges. This also requires support because a ‘new normal’ takes time. Surebut there’s 2 parts to it: #1 Awareness around triggers and behaviours. #2 Taking action by renewing pathways that hijack your fight/flight response. Why journalling didn’t work was because you haven’t done step 2. It’s why you can’t do it alone. Sometimes you just need help from someone who will guide you, coach you and support you. It takes time to create ‘new normal’ and get your life back but damn it’s worth it

18.01.2022 Over the last few years of working with clients, I continuously see these 4 nutrition mistakes which is one of the few reasons why people struggle with binge eating. #1 Lack of structure in meals: You are bombarded daily to avoid this and cut out that. Yet at the end of the day, meals aren’t balanced which causes you to feel hungry 30 minutes later and never satisfied. Always have protein, fats and carbs in your meals. #2 Meal timing: Don’t skip meals because the more you ski...p, the stronger the urges become and the bigger the urges get. If you’re busy then carry snacks that are high in protein and fat to get you by till you can have your next meal. Otherwise when you let hunger pass, you end up eating more than you would have. Eat regular every 3-4 hours. #3 Eat enough calories: You’ve been lied to from influencers and quick fix programs showing you that in order to lose weight you need to go on 1200 calories. It’s far too low for adults and unsustainable. No wonder you’re always hungry and starving all the time! Bump it up to 1800-2000 and watch the difference. Yes you can still lose weight by that many calories and will prevent you from feeling deprived and restricted. Better yet - you can stick to it for life without losing ya marbles! #4 Be organised: Meal prep your favourite meals and have ready your favourite snacks so they’re ready to go. When you aren’t prepared it’s easy to munch mindlessly on empty calorie foods like chocolates, lollies, chips etc throughout the day and never feeling satisfied, good or full. There’s a lot of nonsense when it comes to nutrition and it’s sad where they care more about the profits in their pockets rather than their customers. Mu nutrition protocol is simple and practical. It’s important to make it sustainable so you can actually stick with it for life. Why? Because you won’t keep losing and gaining the same 10kg, you’ll lose it and maintain it. You’ll feel energised, stop thinking about food 24/7 and eat in a way that supports you rather than sabotages you. Have any questions? Comment down below and let me know

17.01.2022 Did you know that 30% of our eating habits are non-hunger based? This is why the first step in my Neuro Switch method is to become aware of your eating patterns, especially your unconscious eating patterns. It gives us an insight as to why you eat and what influences your choices to eat.... It can help you identify whether you’re eating because you’re bored, responding to stress or you're eating out of habit. This information is valuable because most people simply switch diets hoping their eating habits will naturally improve on their own. However, those diets and restrictions are just reinforcing your negative eating habits even more. So addressing the underlying cause behind your eating patterns, coupled with nutritional and behavioural programming, could lead to achieving food and body freedom. Of course, if you are genuinely hungry, you should eat. If it’s not genuine hunger, however, a great tip is to learn to sit with it and observe what’s going on without the need to distract yourself. Feeling uncomfortable is hard to deal with, but when you sit with it for a moment instead of fighting it, you will be surprised at how fast the discomfort disappears. One reason behind non-hunger eating is needing to take a break from work or even taking a break from a diet you’re following. We often feel guilty for stopping because we live in a world where you’re always on the go. It’s easy to fill the void with food even though you don’t need to eat to justify taking a break. If you're following a diet that's making you feel like you need a break, I urge you to stop it and choose a different approach. Here's a tip: keep an eye on your hunger cues throughout the day, and eat when you're 80% full. In Japan, they call this ‘Hara Hachi Bu’. It takes 20 minutes for the gut signals to reach your brain and tell you that you are full. Suddenly, you won’t feel the need for extra food because you feel content with what you had. You’ll start to trust yourself around food and no longer have it controlling you. Hope this helps you out. Kal x

17.01.2022 Busting 5 nutrition myths

16.01.2022 Mindful eating: A Simple Trick To Stop Binge Eating Our day-to-day eating patterns are composed of automatic, unconscious behaviors or simply out of habit. With our lifestyles being even busier, it is easy to make mindless food choices. Think about how many times you have eaten while distracted:... 1 Stopping at the petrol station to reach for unhealthy snacks for a quick boost of energy? 2 Devouring dinner in front of the TV without even tasting your food? 3 Scrolling through FB over a cup of coffee and a whole packet of biscuits with the intention of only eating 2-3? As these habits build over time, they reduce the enjoyment of food and easily lead to overeating as we disconnect from receiving physical cues of fullness and from mentally recording what we've eaten. Introducing a simple mindful eating tip: When you reach for the next chocolate bars do this 1 Acknowledge what is happening without judgement. 2 Ask yourself what’s driving you to reach for it? Boredom? Response to stress? 3 When you pause and reflect to notice your thoughts, emotions and physical sensations will help you to focus. You may still eat the chocolate bar but it becomes a choice rather than an unconscious, automatic reaction and being aware helps to break a chain of automatic behaviour. Have any questions? Comment down below

14.01.2022 Homemade LCM bars All you need: 4 cups rice bubbles. 1/2 cup protein powder.... 1/4 cup almond butter. 1/2 cup maple syrup. 1 TBS coconut oil. Method: In a bowl add protein powder and rice bubbles and set aside. In a sauce pan on medium heat add coconut oil, almond butter, vanilla extract and maple syrup. Stir continuously and don’t allow to burn. It should take 5 or so minutes to melt and heat. Let it cool once done and add the liquid to the rice bubbles. Use a spatula to stir it altogether. Place the rice bubble mix into a tray with baking paper. Refrigerate and after 2 hours you can cut them into bars! Perfect pick me up arvo snack!

14.01.2022 My beautiful client within just 4 weeks has stopped binge eating and yo-yo dieting when it had been a struggle for many years Not only did she stop binge eating but she: Increased her energy... Felt good within herself Started making better choices with food on autopilot Implemented physical activity all whilst having a job and looking after her beautiful baby daughter. How? Working together in my 1:1 coaching program and going deep into 3 specific frameworks: 1 Getting the nutrition right and understanding how to eat adequately, eat enough and eat regular that’s personalised to my client. 2 Reprogramming her brain around food to slow down and stop the urges to binge and uncontrollable cravings. 3 Refining and optimising her routine so she can be in any situation and not spiral out of control. She did the work and took imperfect action consistently. She knew it was going to be hard but we broke it down into pieces to change one small habit at a time. And most importantly, when things got hard, she didn’t give up and say fuck it. She showed up the next day and tried again. Amazing results can happen when you have the right support, guidance and accountability with a proven methodology. You can get the results like my clients do. There’s no need to struggle or fight the battle anymore. It doesn’t need to be hard. I’m here when you’re ready to give yourself permission to make a decision and take action. Kal x

13.01.2022 A big part of my work with KK in serving my clients is helping them shift their identity. Why? Because 95% of your day is run by your subconscious mind.... So if you find yourself saying: I’m just gonna be fat my whole life I’ve tried everything but nothing has worked It’s just my body, I can’t do it I’m not good enough and will never be If I just look at bread it makes me put on 10kg All these stories that are on autopilot have a significant impact in the behaviours and actions you take when it comes to food. Just think about it, how many times have you finished a meal and thought wow it’s gone already. The subconscious mind naturally wants to connect with your baseline identity. That identity could be that of a fit athlete or overweight and overworked employee. So if you change your identity and intuition around food it will change your baseline. This is where my 4-step system helps you to go from food obsessed to food freedom in 90 days. Where you can lose weight on autopilot. Because your subconscious will be reprogrammed to eat differently. That’s how you lose weight without another meal plan or fighting through cravings.

13.01.2022 @gymshark posted this photo and I thought it was awesome of them to share this positive message. However, the comments that this post received has been a big reason why I’ve had massive turn offs from the fitness industry. There is such massive judgement on people who wear leisure gear who aren’t shredded.... Just because one isn’t shredded does NOT make that person unworthy or less valid. This IS the problem. FYI: Being shredded AF doesn’t amount to being healthy. Do you really think those bodybuilders and IFBB Pro’s are natural and healthy in what they do? No because you don’t see the behind the scenes of what goes on the perfect pictures they post of themselves. Yes they diet pretty hard. Train pretty hard but majority of them also use PED’s so they aren’t ‘natural’ like most claim to be. Don’t forget about lighting and certain angles to make their physique just that bit better in a photo. This is UNREALISTIC for the every day person. It’s also NOT healthy to be shredded AF all year round. Most ladies who are shredded to the bone don’t get their period. Lack of libido. Moody. Tired. Anxious. Feel like shit 100% of the time. Not just that, but they also have massive insecurities even being that lean. It pisses me off so hard how society has painted what a perfect body should look like and that everyday people should strive for that. Fuck off. No they don’t need to strive for that because perfect doesn’t exist. We place so much of our worth based on what our body looks like and weighs. When you are 6ft under, do you think the only thing that mattered and was important in your life was your weight and number on the scale? What should be strived for is being the healthiest version of yourself in a way that supports you. One that makes you happy and feels good from the inside out. Most importantly one that you can maintain for the remainder of your life. End of rant

13.01.2022 Why did I do this silly video? Because this is what fat burners remind me of - they do nothing. I see far too many people falling for marketing tactics for quick fixes and fads.... They don’t work and are a waste of money. It *feels* like they work because there’s a tonne of caffeine so it makes you feel buzzing and lose your appetite. But overall they’re not needed. I share this because I know there are a lot of people who struggle mentally, emotionally and physically with their weight. It’s things like this that make your relationship with yourself and food turn negative. If anything, it sets you up for failure each and every time. Fat burners don’t teach you how to build habits. How to eat in a way that supports you and your goal. So you can stick with it for life. A lot of people know how to lose weight quick but not many know how to maintain it. Be patient and do it the right way.

13.01.2022 I will never forget when I was in 6th grade. A teacher at my school teased me in front of the whole classroom. I couldn’t speak Greek very well (it was a Greek teacher as I was at a Greek school).... And I had to go into the classroom to get to my locker and grab something from my bag. I couldn’t say it in Greek and so he started teasing me and everyone in that classroom were laughing at me. The shame hit me hard. Not only could I not speak Greek at the time I couldn’t even read or write English very well either. My world at school was torturous because everywhere I went it was constant bullying from my teachers and the students. That was where everything I felt was robbed from me. My insecurities. My self-esteem. My confidence. All robbed from me. All through high school and into my early adult years I would binge so hard on food because it was my emotional blanket. I had no one. Food was the only thing that was there for me without any judgement. But I realised overtime that food wasn’t serving me. It wasn’t helping me to deal with my stress. In fact it made it worse. Truth is, emotions drive actions. So I was teaching my brain that every time I felt stressed, lonely, bored etc that food would be there to help me to survive in the moment. When really it was just a band aid. If you learn how to deal with what’s going on inside The outside will flourish. But it takes courage to own what you’re going through and to reach out for help when you need it. You are not alone in this. There is support. Don’t be afraid to reach out if you’re struggling with it. There are just certain things you just cannot do alone

13.01.2022 4 reasons why people struggle with their nutrition! And what you can do about it. Here’s a title snippet of the podcast with @reallywellness ... If you have any questions comment down below

11.01.2022 Whatever happened to eating normal? Without a label. Without an attachment.... Without someone cherry picking science studies and making bullshit claims. Without being so black and white. Like it’s this way or the highway. What happened to just keeping it simple? To make it work for you. So you can actually stick with it. And not struggle with disordered eating. It’s crazy to know that adults try 5 new diets per year, every year and still don’t know what to eat, when or how much to eat. They don’t have the confidence to make their own food choices. And end up losing control and saying fuck it. Nutrition isn’t complicated. It should be simple. This is what lights my fire up to help people with. To unlearn all the bullshit food rules that have been created. And re-learn nutrition in a way that is backed by science but have long lasting results. To reprogram your mind around food and shift your behaviours that serve you rather than sabotage you. So you never have to diet again. Follow another meal plan. Or fight through another craving. #kknutrition #itsgoingtochange

10.01.2022 Have you ever heard this saying? You just need to take more action, put more effort in and your why isn’t strong enough!! Yup. All of that makes sense and has truth behind it.... But what happens if you KNOW what you ‘should’ be doing, but just can’t seem to do it? Even when you know your why. I was curious because this was something I went through and see my clients go through. So what holds people back? Limiting beliefs - what happens if I fail? What happens if I can’t do it? What happens if I do it then something happens and I slip up? I’ve tired everything so why is this going to be different? I’ve failed so many times so it’s just how my body is. Stories - What stories do you tell yourself daily? (I’m fat and ugly. I’m overweight and will always be a binge eater. I just love food. I’m a sugar addict, I can’t help it!!) It’s stories that don’t serve you and you say it so much that you start to believe in your own bullshit! Thinking that there’s something wrong with you because you keep repeating the same destructive patterns over again without seeing a way out. When really there’s nothing wrong with you. It’s something that I see all the time in clients and it’s a big ass component in helping my clients to shift their binge eating patterns. It’s unlearning all the limiting beliefs and changing the story you say to yourself. We do this by becoming curious and observing where those stories come from. Retraining your brain to stop the destructive eating patterns and start creating new healthy patterns that become automatic. This eliminates the guilt and shame around food and no more falling off the bandwagon. One you let go of the limiting beliefs, start believing in yourself and tell yourself a better story you will start to take action automatically. At the start, it does require action. It does require effort. It’s simple practices but it’s not easy. But it’s worth it when it leads to food and body freedom that can last long-term. Short-term work for long-term freedom. And that’s what makes it worth it

09.01.2022 Bacon every time he sees me with food

09.01.2022 Let me ask you this: Do you find it easy when it comes to exercise but food on the other hand is a little outta control? There’s a reason for this.... And it’s not what you think. It’s got nothing to do with willpower. Self-control of laziness. There’s an activation of a brain chemical that stimulates binge eatingand not being able to stop. The logical part of your brain has been turned off and the reason why you can eat even when you’re not hungry. On the other hand, your emotional part of the brain is switched on which is what causes the continuation of emotional eating. Now, your hunger hormone called Ghrelin, it’s what regulates your hunger and digestion to let you know when you’re full. However, due to your emotional part of the brain being switched off, it impacts Ghrelin making it harder for you to know when you’re full and when to stop. It’s the reason why dieting methods have failed you in the past to overcome binge eating and even losing weight and keeping it off for good. Restriction and deprivation interferes with your logical and emotional neuro pathways. Which is why when you’re dieting it makes things 10x worse. It’s easy to go to the gym because it’s a false sense of *more* control than you do with food. Once you flip the switch and turn off the hunger centre and allow it work in balance, everything falls into place. The weight falls off. The urges are no longer there. And you finally have food and body freedom. This is what I help my clients with. I’m taking on 2 more clients starting October. If this is the kind of change you want to create, send me a message and let’s have a chat.

09.01.2022 Are You Stuck In The Exhausting Cycle Of Yo-Yo Dieting? Don’t worry, you aren’t alone. I’m going to share with you a simple concept that I teach my clients to get unstuck. Inside my Neuro Switch method, I use a blend of behavioural programming and nutritional science to help rewire their brain around food. ... Sure it seems tempting to go on another meal plan or diet. But that ain’t solving the underline root problem behind your eating habits. And the more restrictive diets you try, the more problems you have with your weight, sleep, cravings, waistline and health. Truth is, binge eating is a habit and it’s a really strong one. It’s been developed for many years through stress, anxiety, emotional trauma as well as through the restrictive diets. Over time your subconscious mind has been reprogrammed to act a certain way that is self-destructive but feels normal because it’s just been there for so long. So a simple concept that I teach is that there’s one part of your brain that is the diet critic. That thinks you need to suffer and struggle to get a certain result. That has strong urges, impulses and cravings that feel outta control and running on autopilot. This is what runs 95% of your day. Then you have another part of your brain that is conscious and runs only 5% of the day. What you need to do is strengthen this part of the brain and re-train it in order to change the habit and stop binge eating. If you keep repeating the same pattern, you will only get the same results. If you change what you do then you get a different outcome. When you uncover your self-sabotaging habits, create awareness around it and combine it with a nutritional and behavioural strategy. You can shift decades of dieting and rise to food freedom without the struggle in weeks not years. This is exactly what I do with my clients and they get some incredible results in just short of 10 weeks or less. If you’d like to work 1:1 with me, check out the link below to see if my program is the right fit for you. https://kknutrition.com.au/invitation Kal.

08.01.2022 Would you believe me if I told you when I was looking at myself in the mirror in this photothat I thought I was obese? Body dysmorphia hit me hard during that time. Not only did I experience body dysmorphia and training like a chicken nugget. By chicken nugget, I mean 2-3x a day, 7 days a week.... I was a secret binge eater. A binge drinker. And got addicted to opioids that then lead to an overdose because my anxiety and depression got so bad. Yup. A qualified nutritionist who spent 4 years studying nutrition was struggling with binge eating!! For 10 years I felt trapped by food, by alcohol and a mind that was so fragile. In between all of that I was in and out of hospitals with flare ups from my autoimmune conditions. But every breakdown that I had during that period allowed me the opportunity to evolve as a person. And I’m so thankful I had the courage to reach out for help and I will always remember the people that helped me during that period to make it on the other side. Because for a minute I wasn’t sure if I was going to make it at all. This is why I do what I do. I know how it feels to walk inside your shoes. It’s also the reason why I’m so passionate about helping others who go through these struggles with food, body and their health because I get it. I’ve been there and I got myself out of it. And now I’m able to help others to break-free from this cycle with food. I realised through this timethat until you understand your inner world, you will always revert back to old habits. Learning to change your beliefs and thought patterns to change the way you eat and how you feel in your body is going to change not just the relationship you have with food but also with yourself and life. For anyone that is struggling, you are not alone and there’s people who want to help you Kal x

07.01.2022 Do you know what’s sad? That most people don’t believe in themselves. They wish to lose weight.... They wish to overcome binge eating. But they never actually make a decision and line up with it. If anything they doubt and talk themselves out of it. And pretend to be okay when really they’re hurting inside. I see this all the time and I’ve been where you are. There is so much shame around reaching out for help when it comes to food and body goals. Or not having the right support because their family and friends keep judging them so they shrink themselves to their level. And most of the time they’re afraid of failing so it’s better to be where they’re so they don’t have to face the reality that they might fail again. Just think about it: How many times have you downloaded E-books hoping that finally this will be the one to help you only for it to be lost in your mail because you forgot about it? That’s what you’ve been doing all these years and it hasn’t been enough to change. There are just some things you can’t overcome yourself. Why do you think elite athletes have coaches even though they’re pro? Because they need that accountability. They need structure and support. And someone to help them to get better each and every day. Elite athletes go through crappy days as well but they have that accountability to help them bounce back up again and course correct. Truth is - If you wanted to lose weight and keep it off. If you wanted to overcome binge eating. You would have made a decision already and line up with it. Just ask yourself: Are you happy right now with where you are at? And if it’s a no, then what’s holding you back?

07.01.2022 When I struggled with binge eating for 10 years I really wanted to change but felt stuck, lost and confused on how to change. Especially having unsuccessful attempts previously. ... And feeling super embarrassed to ask help because I’d have to admit how much I was eating and afraid that someone would judge me. So I would be researching tips and articles on google. Reading blogs and e-books hoping to find the answer on page 23. Watch Youtube channels and learning as much as I could hoping that finally this would be the moment I’d finally stop it. I was good at reading and watching which ‘tricked’ me into thinking I was taking action but I wasn’t actually taking action because I wasn’t applying it. I’d look back 5 years later and be like shit, I’m still in the same situation and if I don’t get help, I will only get worse. That was my breaking point. As I was eating bags of chips, whole chocolate blocks, packets of lollies and tubs of ice-cream in one sitting till I made myself sick. Heck I didn’t even realise I was eating that much till I saw all the wrappers on the floor. I felt trapped by food and had no control over it. Even though it made me feel so sick and felt like an anxious cucumber, there was no amount of motivation or willpower that could help me to change. Until I had my ‘aha’ moment. There’s a part of your brain called the amygdala (which stores a lot of anger, stress, and fear) needs a software update. I call it the ‘subconscious switch’. And once we flip the switch you’ll be able to detach from your negative eating habits. You’ll reestablish a new relationship with food. And you’ll be able to lose weight subconsciously without fighting hunger cravings or chugging a pot of coffee. There is hope to change. You just need the right system and support to help you through it and this is exactly what I help my clients with.

06.01.2022 You can’t end decades of dieting and binge eating by repeating the same protocol that got you there in the first place. Why? It’s reinforcing your eating patterns rather than actually changing them for the better.... For example, restricting your intake and creating food rules that are not sustainable. It’s the reason why people aren’t able to stick with their plan long-term. The more restricted you become, the bigger the urges to binge will be. This is why people struggle with mindless eating, continual snacking throughout the day, night-time binging and emotional eating. Which leads to you feeling guilt, embarrassed and ashamed because you keep telling yourself that today will be the last day and you’ll start fresh. But it never is. The good news is that you CAN change this and it doesn’t have to be a long and never ending process. When I work with my clients on a 1:1 setting, we work on the following things to stop binge eating: 1 Create food and body awareness to gain control over food and restore balance in your relationship with food. 2 Understand nutrition so you know when to eat when you’re hungry and when to stop when you’re full. We also discuss your needs and food preferences and suggest a structure for meals and snacks to reduce cravings and binge. 3 Training the brain to overcome bingeing and uncontrollable cravings without the use of willpower or fighting through them. 4 Fine tune and optimise the system so you can be anywhere with food and not spiral out of control. It will be your way of eating that happens on autopilot. If this is connecting with you and you’re ready to end decades of dieting and rise to food freedom then send me a DM and we’ll have a quick chat to see if my 1:1 program is the right fit for you.

06.01.2022 A 5-Minute Strategy To Stop Binge Eating. I made this Italian sub sandwich and my God was it beautiful. First layer was a toast bun smothered with pesto. The next layer was a succulent tomato with Mozarella followed by crunchy rocket and ham.... It was one of the best sandwiches I ever made and tasted so delicious, it really hit the spot. Now, you might be thinking Kal, what the hell did you smoke to write the above? Well, I’m going to share with you a pleasure and pain principle when it comes to changing your behaviour around food. If you’re feeling out of control around food and can’t stop binge eating, you may want to understand this concept. Person A - ate this sub sandwich was amazing and one hit the spot. Person B - ate this sub sandwich but ended up eating 3 subs. The first sub was enjoyable but the next 2 subs were bringing more pain than pleasure to eat. This is the point of difference when you know you’ve had enough and when to stop. By becoming aware of what dose is food being pleasurable and what’s the overdose of when it comes pain. Because you’re no longer eating for pleasure, you’re eating out of an unconscious habit or out of survival mode. When you become aware of this, which mind you, only takes five minutes of your time to connect with yourself. It may feel a little hard and resistant at the start to apply it. But the more reps you do to become aware and change your behaviour around food. The better and easier it will be to stop binge eating. Hope this helps you out. Kal x

05.01.2022 Often when I have my initial consultation with my clients, they will share with me that they eat ‘good’ and healthy but don’t know what’s keeping them stuck. Which is again why I LOVE having a food journal as a tool to see the deficiencies of what’s happening. We can only remember so much of a 24 hour food recall but it’s a whole different ball game when you start to track food and feelings for 7 days straight.... You start to see eating patterns and habits that you didn’t realise that you were doing. Start to understand your triggers and events that propel you to binge, emotionally eat or have uncontrollable cravings. Most feel embarrassed to fill this data out but there’s no shame in it. Once we know the root cause behind your urges to binge then we know what to work on to leaving the binge eating life behind. There are some common themes when I examine my clients food journals: #1 Not eating enough or adequately: Once you know what, when and how much to eat to meet your unique needs there will no longer be a fear of eating food. #2 Timing of meals: When you skip meals, it always leads to a binge. Add some structure by knowing appropriate meal timings will prevent binges at night-time. #3 Restriction with food: The more you restrict, the bigger your binges will be. Un-learning all the food rules and adding food conditionals starts to create a healthier shift in your relationship with food and eliminates the guilt and shame. #4 Perfectionism and self sabotage: This is deep but trying to be perfect with food doesn’t exist. It’s about having conditionals but remaining flexible to change for when life has its slip ups. Once we get your nutrition down packed then we are able to start rewiring the part of your brain that is responsible for binge eating. We do this through coaching and utilising certain concepts and strategies (sound meditation, winning steaks, pause & reflect strategy, trade offs for e.g.) using my neuro switch method. The concepts and strategies are simple but incredibly powerful when you apply it and understand the context behind it.

05.01.2022 Mental Health Chat My whole life I’ve struggled with anxiety and periods of intermittent depression. I can go through periods of feeling ‘stable’ then get hit with a black cloud around me that paralyses me.... Just recently I’ve found myself to be in that period. I haven’t been wanting to get out of bed. I haven’t wanted to adult. I stopped doing a lot of things I’d normally do. Felt numb inside. Red flags of heading into my dark clouds. I share this NOT to feel sorry for me but to create awareness, what to do and not feel you are alone silently struggling with this. And I wanted to share with you some of the things that I do to work with myself during times like this. First, I would recommend a therapist - I have a great psychologist. I connect with him and he doesn’t just repeat back what I say but shifts my perspective around it. Secondly, I have a toolkit. It’s certain tools that I’ve learnt over the years which includes meditation, journaling and breathing exercises. Now, I use each of those tools in different moments. For example, journalling when I just need to express how I feel. Breathing when I just need to relax because I can’t breathe properly from my anxiety. And meditation to align myself in the morning and start the day off in the the best direction that I possibly can. Lastly, instead of being such an asshole to myself for feeling the way that I do. I’ve learnt to release the judgement and sabotage that I have/had for myself. I’ve learnt to be my own friend, observe what I am feeling, seperate myself from my thoughts and show some compassion as I’m dealing with trauma. It’s not easy shit to go through but I promise you, you are not alone in this. And it does get better. The only thing you can do when you’re in this rut is take one step at a time. Until you start to feel more yourself or ‘normal’ again. It’s not about being perfect but rather having progress. Anyone who is feeling this way feel free to reach out to me and more than happy to listen and help in anyway that I can. Hope this helps anyone else out x

05.01.2022 Omg Kallie, why are you posting a photo of your face broken out into acne? What are people going to think? How are they going to think about you as a nutritionist?. Tell me something that I haven’t heard because I’ve heard it all. There was a stage in my life where I kept breaking my bones and everyone thought there was something wrong with me.... Then when they found out I wanted to study to be a nutritionist they were like: Aren’t you a nutritionist? Why do you keep breaking your bones? Don’t seem like you’ll be a good one Little did they know I’ve got brittle bones (osteopenia) from my autoimmune conditions over the years. But let’s judge someone instead. So yes, I’m going to share a current photo of me that has a break out on one side of my face and the other normal. Why? Because I’m tired of social media judging people and feeling the need that they have to portray themselves as being perfect and someone that they aren’t. REGARDLESS of what your title is. Just to feel ‘accepted’ or ‘belonged’ to something that isn’t even real in the first place. I share content to help you, empower you and be transparent with you because I’m an every day person just like you. My breakout is a hormonal break out and will be cleared within a couple of days. It doesn’t make me a crappy nutritionist. It doesn’t make me any less than what I am either. You go through it too. We all do. It’s fucking normal from time to time. I am not perfect. Neither are you. The message I want to share with you today is to not compare yourself to others. You have no idea what’s REALLY going on behind the curtains of their life. It’s easy to upload a perfect photo but it’s even harder to show something that’s real - remember that. Being your authentic self is getting sprouted around but even those that are preaching it aren’t even being their authentic selves. Just be you. Own you. Create your identity of what is real for you. Build boundaries. Fuck fake friends or people, remove them. Have standards and don’t let people walk all over you. Have a magical Sunday and let’s start prepping for an awesome week ahead!!

04.01.2022 Most people eat subconsciously every single day. Which is why I always hear I’m eating healthy, doing all the right things yet I can’t seem to shift my weight. Sound familiar?... This is why I get my clients to write a food journal. So we can ACTUALLY see what’s going on throughout their day and what’s happening in between their meals. Why? Your subconscious mind plays a massive role in your daily decisions, choices and actions that are automatic. Throughout the day you could be mindlessly munching and grazing without you even realising. Just think about itif you’re feeling stressed and respond to it by reaching the cookie jar each and every time. Your body will associate stress and the cookies to help you through the moment. That’s why you may find it hard to stop at 2 cookies and end up losing control and eat the whole packet instead. More self-control isn’t what’s needed but rather understanding the part of your brain that wires you to binge. I call this the ‘Subconscious Switch’. And once we flip the switch you’ll be able to detach from your negative eating habits. So, how do you flip the switch off? #1 Become aware of what you’re doing, thinking and feeling. It’s about connecting the dots from your thoughts and feelings that lead to your actions. This is why I love food journals because they reveal SO much more than you think. It reveals what you need to see not what you want to see. #2 Shift your identity to one that supports you, not sabotages you. For example, if you keep saying that you’re overweight, will never overcome bing eating because this is just how, do you think your actions will be positive or negative? Negative because you’ll have a fuck it moment and say well, I’m fat anyways so may as well just eat the whole packet. Change your story and you change your outcome. #3 Build your toolkit that helps you deal with stress in a different way instead of relying on food to help you get through the moments. I know food brings an instant good feeling but the aftermath is what hurts the most. #4 There’s a reason why you keep bingeing and the more you can become aware of what happens before you binge, you can start to change.

03.01.2022 People set up the same goal in January, year after year to lose weight. Only to go back to square one by week 2 of Jan. Here’s the deal - ... You already know HOW to lose weightstrategically. What the real problem lies is the gap between knowing how to do it and actually implementing it (and doing it in a way that is sustainable). It’s simply because you’re trying methods that aren’t realistic for you. Sure you’ll get quick results but will you be able to keep up with it in the long-term? No and that’s the problem. It’s why people stop by week 2 then feel like a yo-yo throughout the year going from restrict-binge cycle. Before you set yourself a weight loss goalyou might want to ponder this question: Why is it important for you to lose weight? Especially so fast? What do you think you’ll gain once you lose the weight? When I coach clients and I ask them that, their answer actually has nothing to do with their weight and more about what’s going on inside. That’s the part that needs nurturing first. There’s nothing wrong with having a weight loss goal but make sure in 2021 you do it properly and in a way that will support you mentally, emotionally and physically. Because most people give up way before they go all in and commit to the process. That’s why there’s a massive gap between knowing HOW to do it but not implementing the what and the why. Which is what I LOVE helping people with. So let me share some insight to help you to make 2021 stick: Stop trying the same dumb shit (detox, fads, quick fixes). In fact you’re wasting way more money, time and energy doing that on repeat. You would save a lot more by hiring an expert that has a proven process to support and guide you to reach your goal. Understand the foundations of nutrition (eating adequately, eating enough, energy balance etc) that will be suited for you, your goals and your unique needs. Shift one eating habit/behaviour/pattern at a time. Don’t try to change everything all at once. Start slow and build from there. Be intentional with your actions and connect with your cues. This takes a bit of skill building and reputation but it’s so worth it long-term. Kal x

03.01.2022 Nutrition isn’t black or white. It’s not this way or the high way. Or do this and don’t do thatand if you don’t follow this your fucked.... Just because your friend or family member is doing keto, doesn’t mean that you have to do it. Just because they tried a diet and it worked for them, doesn’t mean it will work for you. Instead of focusing on what everyone else is doing and trying Start focusing on you and what will work for you. Your day to day life is different from someone else. So why does my industry pressure on us to look a certain way and do unrealistic things that are doomed from the start? Because that shit sells. People sell you on quick fixes and fads and keep you coming back for more. They already know you’re going to fail the first time. Which is the sad part one thing that I can’t stand in my industry. Then you’ve got people like me that keep things simple, science based and practical. I’m not selling you on quick fixes or any of that bullshit. My methodology was created (and evolving) from my experience, expertise and education over the years. I’m here to serve you at the highest level and provide practical things that make sense to every day people. I see far too many people struggling with food, binge eating and disordered eating. Yet doing things that are working against them and not for them. It’s time to change the story and create a peaceful relationship with yourself and around food...the right way

02.01.2022 So you ate bread, now what? Here’s the truth: There is nothing wrong with eating a slice or two of bread a day.... Do you know what is though? When you think to yourself I just ate toast and in the diet industry that’s bad so I screwed up. May as well just order a large pizza, chips, chocolates and ice-cream And continue eating that way for weeks to months. When in reality, the slice of toast was fine. But it was the ATTACHMENT of bread that lead to the food marathon. That’s the problem. Not the bread. If you wanna build a better relationship with food. Overcome binge eating. And lose weight the right way You need to shift your identity and intuition around food. Once you change that then everything falls into place. It’s what I help my clients with here at KK Nutrition. If this is something you need help with then reach out and let’s have a chat :) Hope you all have a lovely weekend! Kal x

02.01.2022 For some reason, people really notice when you don’t eat. Especially when you come from an ethnic background and you say no to certain foods - it’s super offensive haha. But I honestly get anxiety when eating out.... Not because I’m afraid of the food. But because I never know even if I eat a ‘safe’ food how my stomach will react. Will my cramps become 20x worse? Will I poopie my pants from explosions? Will I feel nausea and vomit in public? I’ve done all that before and it’s pretty embarrassing! I get anxiety when I make plans with people in advanced. When I wake up on that day - how is my body going to feel? Am I going to feel nasty and need to cancel? Simple every day stuff that shouldn’t bring anxiety brings a lot of anxiety for me. Anyone with chronic health conditions will understand this. Sometimes you just don’t wanna talk about it or explain why you are the way you are when it comes to food and your eating patterns when eating out in public or at functions. Not many people understand because it’s the whole but you look fine on the outside but have no idea what goes on the inside. Anyone else here relate to this? It’s why I have so much compassion for people and for clients when they share me some deep stories about their eating patterns and behaviours

01.01.2022 If you’ve been struggling to lose weight & struggle with binge eating then you’re gonna wanna read this. I’m about to share with you why you feel stuck and how to get unstuck so food isn’t consuming you and you can get your body, mind and life back. Truth is, I know you’ve lost weight quickly many times before.... Maybe there was a wedding to attend to and wanted to fit into your favourite dress and feel beautiful that night. It’s easy to wanna lose the weight quickly in that scenario because not fitting into that favourite dress is a bigger pain than sticking to a restrictive diet. But when that event is over, you find yourself back to square one again. Everything that was lost was gained. And that’s totally okay and nothing to be ashamed about That’s what I wanna talk about. It’s the reason why grabbing a bag of chips and being elbows deep in ice-cream tubs are easy because they make you feel good in that moment instantlyeven though it only lasts for about 5 minutes. It’s easier to give in because that body you wanna change takes time and harder to maintain. It takes work, effort and commitment. So your mind is telling you hey giirrlll, let’s just feel good in this moment and don’t worry about how you’ll feel later in the long run. In order to change that, to stop the binge eating, up/down weight gain and yo-yo dieting. One must learn to make choices that will not just make them feel better in the short-term (pain) but make choices that will support them in the long-term (pleasure). Meaning, being patient with the process, making it sustainable rather than focusing on quick fixes, taking imperfect action and watch where you will be in 12 months from now. No more yo-yoing. No more dieting. No more bingeing. No more losing and gaining the same 10kg. If you can make that one shift, I guarantee it will make a massive difference in your journey when it comes to food and body. Have any questions? Comment down below and let me know.