Metro Dietetics | Coach

Metro Dietetics

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24.01.2022 Last weekend I was hosting a retreat for my clients, something that crazily wouldnt have been possible this week. Its insane how quickly things are changing at the moment, and I can understand how scary this must feel for lots of people. Ive been saying this a lot lately, but I really empathise with small businesses right now, particularly those who have been directly impacted and forced to close their doors due to the stage 1 shutdowns in Vic and NSW. ... When this is all happening, its easy to be lost in the apprehension and get overwhelmed. I know that for me, when I get overwhelmed, I freeze. I cant see beyond where I am, and that isnt a good place to be for anyone right now. What Ive learnt to do is take a deep breath and focus on what I can control, and apply my discipline to just moving through the things I can control, one step at a time, and not put the pressure on myself to have all the answers and do all of the things right now. Im not a business coach, but I do coach business owners. One thing Ive spent a lot of time discussing with my clients over these last few days is to make sure they dont stop prioritizing their self care. If you dont look after yourself now, youre only putting your business at a higher risk of falling over. When I made a major pivot in my business 3 years ago, I had to work extra long hours to develop the changes that I needed to implement to successfully pivot my business. It was exciting, but stressful. I ate into my sleep, and sometimes I forgot to eat. I didnt take any time for self care, because I didnt think I needed it I was young and healthy and I felt invincible. Over the last few years Ive learnt a lot of lessons, but one was this: self care is NOT a luxury when it comes to running a business. Self care is a NECESSITY, and in the current times, self care becomes CRITICAL if were to have the energy, mental agility and stress adaptation to deal with making the changes we need to make to keep things going. At the foundation of proactive self care is fueling your body and brain properly. A lot of people I speak to recognise the importance of eating well, but as I say often, their intention is in the right place, but their execution is whats letting them down. Right now, more than ever, with stress levels heightened and people neglecting self care in a bid to work longer hours and hit it harder I have a moral duty to remind you that thats not the right strategy. Ive seen first hand what that does to clients, and I can tell you that as counterintuitive as it may sound, you must step up your self-care to give your body and brain what it needs to get through this. If you need help navigating the ins and outs of what that looks like, and want to know how to optimise your energy and performance, hit me up here with comments, or shoot me a DM. Right now we all need to work together to get through this, and I will be here to help as much as possible.

23.01.2022 Look at my mug of milk!! Just kidding it's a mug of @bestofthebone bone broth! In the cooler months I find that my hydration needs a bit of extra help die to the air being dry - both naturally as well as from the heater cranking. As a result I notice that water alone may not suffice (plus it's cold!). Bone broths are fabulous hot drinks that I can add salt to to assist my hydration protocol along, which also includes a daily serve of magnesium too. There are so many gut heal...ing properties of bone broth too, which makes it a really nourishing addition to the daily drinks menu. Now you may wonder what type of broth is best? Try a few and see what works well into your lifestyle. We've made our own which is fabulous over a weekend where you're staying in - the house smells incredible and you can access the stove top to keep heating up bowls of yummy broth. Otherwise we've bought liquid broth that's been sealed and packaged but is cooked using basic ingredients and are just as good as ones you'd make at home. Then there are powdered broths or ones like the one I'm drinking here where the broth has been cooked and dehydrated partially to create a really thick almost honey-like consistency that you can buy by the jar. This one's super convenient (and tasty!) and you make it up like you would a cuppa tea - hot water with a heaped teaspoon of this broth "concentrate". I also add pink Himalayan salt for some extra minerals, particularly sodium. Try it as a substitute to extra mugs of coffee or tea (which is so common in winter but also super dehydrating) and see how you like it :-) . . . . . . #bonebroth #bestofthebone #beefbroth #guthealing #nourishing #hydration #winterwarmer #foodismedicine #lowcarb #keto #builditintoyourlife #lifestyle #hpaaxis #hpaaxisdysfunction #burnout #burnoutsolutions #peakperformance #energy #energypeakperformance #metrodietetics #nutrition #dietitian #dietitianlife #metrodietetics

23.01.2022 Meals are front and centre of our retreat experience. All our food is organic grassfed and free range. Our eggs are pasture fed free range eggs, and everything is measured to meet the exact requirements of each of our clients. That's the level of precision we take. This year we have allocated our guys and girls into teams that will be responsible for different elements of each meal. This means they need to understand how much food each person need, down to the gram, and also need to check in with everyone to ensure the meals are cooked to the level preferred. These skills become transferrable into the home, and even for clients that have private chefs, knowing their own requirements allow them to better keep an eye on their nutrition and take better control of their health.

22.01.2022 RELAPSE IS AN ESSENTIAL PART OF CHANGE (AND GROWTH). Retreats are fabulous but what happens after is where the real change is. It's great to see our clients go home and keep up with changes, organising their food and putting themselves and their health first. ... Change occurs in stages and over the week on retreat we spoke about the different stages of change. One of the stages is "relapse" and when we spoke about it, it brought up a lot of stuff for our clients. To many of them, relapse is a "negative" thing. Like it's a failure and an incompetence. Yet, what we need to realise is relapse isn't just one of the stages of change, it's an ESSENTIAL part of change (and growth). When we reframe that relapse is essential, we start to embrace it, and use it as an opportunity to learn about ourselves and what led to the relapse. Whilst to most of us, it feels like "regression", relapse is actually the part of the change process where we get to "progress" and level up. So, next time you "relapse" into an old pattern, behaviour or habit - embrace it as your chance to reflect, grow and level up. . . . . . . #theenergycode #burnoutsolutions #mindset #change #growth #relapse #progression #progressionnotregression #levelup #stagesofchange #hpaaxisdysfunction #entrepreneurs #entrepreneurialburnout #fixinghormones #fixinghealth #metabolichealth #nutrition #dietitian #dietitianlife #retreat2019 #restoreyouretreat #metrodietetics

22.01.2022 Workshops form a massive part of the learning here on retreat. This year we are so excited to have @mgiof from @resiliencehp to work with our clients on exercise and physical adaptation to stress. We don't realise how important exercise is in regulating stress. BUT, done incorrectly and exercise can exacerbate burnout and place additional stress on the body. In addition to theory, Matteo is individualizing exercise adaptation for each of our clients and will be showing them ...techniques to help use exercise conductively to help them with stress management and ultimately with peak performance. . . . . . . . #science #stressadaptation #exerciseadaptation #physicaltraining #peakperformance #burnout #burnoutsolutions #hpaaxisdysfunction #resiliencehp #retreat #retreat2019 #metrodietetics #restoreyou #theenergycode #entrepreneurs #entrepreneurialburnout #dietitian #dietitianlife See more

22.01.2022 Cold therapy - taught and led by the fearless @mgiof from @resiliencehp to help our clients with stress adaptation but also assist the physiological process of "browning" which is the conversion of stubborn white fat to the more metabolically favourable and mobile brown fat. As the week has progressed our clients have progressively worked to this step. Tracking their bloods and their HR has also shown significant improvements on those fronts too. It's been interesting to see ...how cold therapy can, in such a short time, have such a profound effect on bloods and heart rate when coupled with the correct breathing techniques and coaching. . . . . . . #wimhof #coldtherapy #immersion #experientialretreat #restoreyouretreat #theenergycode #burnout #burnoutsolutions #fixinghormones #fixinghealth #metrodietetics #hpaaxisdysfunction #nutrition #dietitian #dietitianlife #entrepreneurs #entrepreneurialburnout #peakperformance #optimisenutrition See more

21.01.2022 LIGHTS. CAMERA. ACTION. Spent a day with @melbournemfb filming some stuff to help optimise nutrition and performance for #firefighters. We all know the importance of good nutrition for peak performance and the guys at MFB epitomises the need for optimal physical and mental performance on the job. Super excited about the work we're doing and can't wait to see the changes on the other end! #metrodietetics #burnout #hpaaxisdysfunction #peakperformance #optimize #nutrition #food #keto #lowcarb #filmingday #mfb #firebrigade #firefighters #dietitian #nutritionist

21.01.2022 Food is a massive part of our retreats - prior to this retreat, I reviewed and calculated exact requirements for each client who attended this retreat and formulated the meals and portions to match their requirements. This meant that some needed 6 eggs with 1/2 avocado in a meal, whereas others we allocated 12 eggs and whole avocados. Based on preference we also had some who preferred butter, and a client who required vegan meals in the evening (last image in this series is a... Quorn and tempeh stir-fry for a particular client, still with the right amount to meet this clients' requirements). In the evenings it was no different, with meat requirements ranging from 250g for some clients to 500g for others. Eating enough is something we value highly. Most people when they first come to us are severely undereating and our process involves teaching them to feed their bodies optimally. After just 5 days we've seen weight loss (yes, even after 12 eggs and 500g meat a day!), mood elevation, skin clearing up and energy levels returning. Eating properly is critical to burnout recovery but even more so, to allow the body to perform optimally at a peak level, which for our high level clients, is paramount. . . . . . . #calculatedrequirements #targetedeating #precisenutrition #theenergycode #metabolichealth #hpaaxisdysfunction #fixinghormones #fixingburnout #eatforhealth #eattoperform #peakperformance #optimalnutrition #metrodietetics #retreat2019 #restoreyouretreat #metrodietetics #entrepreneurialburnout #entrepreneurs #dietitian See more

20.01.2022 C O L D D A Y + A C O L D What does one do? Drink soup of course. Often we have clients ask us what they can have to help meet requirements when they are down with a cold and appetite isn't great. Reality is, meeting / hitting requirements is going to be a challenge and when you're sick, instead of force feeding yourself, see if you can get a bit creative. Here my amazing hubby made me some chicken creamed corn soup which serves as a nice salty nourishing broth (exactl...y what my razer blade throat needs right now) and some extra fats and proteins. In addition I had 2 slices of protein bread lathered in butter. Sometimes I'll switch things up and add avocado. In between I make sure I drink plenty of water (for me, especially in winter when the heating is on and dries me out, I aim for approx 3L) and also hot teas. Stay warm this winter and be kind to yourself when you're sick. A hearty soup is a creative way to get in the protein, fats, salt and fluids, some down time and plenty of self love is going to go a long way in helping us feel better. . . . . . . #gettingacold #homeremedy #nutrition #foodismedicine #nourish #getcreative #metrodietetics #hpaaxisdysfunction #burnout #entrepreneurs #businessowners #peakperformance #optimalperformance #eatoptimally #performoptimally #dietitian #dietitianlife #lowcarb #keto See more

20.01.2022 HERE GOES TRIFLE! It was PERFECTION! The sponge soaked up the jelly which set through it and over it, topped with custard and berries. The flavours were incredible and the BEST part of it was that even Sean, who has eaten many traditional trifles in his lifetime couldn't tell that this was made with no sugar and no flour. Win!! Best thing about it is a) how filling it is being made from ingredients like almond flour, egg and cream, so I couldn't actually eat more of it even ...if I tried and b) how much it won't send me on a sugar rollercoaster like a traditional trifle would have. Double win!! . . . . . . . #trifle #ketotrifle #homemade #lowcarb #lchf #keto #dessertforlife #hpaaxis #hpaaxisdysfunction #foodismedicine #burnout #burnoutsolutions #entrepreneurialburnout #peakperformance #energy #energypeakperformance #optimalperformance #eatwell #feelwell #bewell #metrodietetics #dietitian #dietitianlife See more

19.01.2022 AND THIS IS PRECISELY WHAT'S WRONG WITH THE NUTRITION INDUSTRY. Unfortunately most guidelines around nutrition are like this one - useless. Portion size guides and the concept of "portion control" is why most people are under-eating (particularly under-eating protein) and are starving their bodies. When we don't get enough protein, we don't have the basic building blocks for cells, muscle tissue and hormones, we compromise our immune system and put unnecessary nutritive stre...ss on our body. Not getting enough protein also forces the body to down-regulate metabolism and that's how we end up feeling sluggish, and for many, stack on weight. It'd be way more useful if these guides acknowledged different requirements based on lean mass, body weight, exercise level, stress level and health status. Because if that was the case a 95kg man working as a labourer on a construction site wouldn't think his requirements are the same as his 65kg wife who runs her own business and sits behind a desk 8 hours a day, and they wouldn't think that their requirements are the same as their 18 year old daughter who is an elite level basketball player. So you guys out there - ditch these guides, or the idea that you need to "eat less food" and "portion control" and instead focus on getting enough food for your body to fuel it properly so you can mentally and physically peak perform.

19.01.2022 HOMEMADE ZUCCHINI CHIPS Seriously one of my faves is zucchini chips with a nice tzatziki dip, so Sean and I decided to make some tonight. What we've done here to still give the chips a crunch but without using any flour is we used unflavoured whey protein powder instead. Fried in coconut oil, with a sprinkle of salt and a side of tzatziki, this is seriously a treat. . . .... . . #keto #lowcarb #lchf #recipemodification #dustedwithprotein #zucchinichips #metrodietetics #hpaaxisdysfunction #burnoutsolutions #peakperformance #coaching #nutritionasmedicine #nutrition #dietitian #dietitianlife See more

19.01.2022 "How To Eat And Drink Your Way Out Of Burnout; the often missed physiological side of treating burnout. Weve all heard the two common treatments for burnout mindset (working on resilience, mindfulness etc); and changing our environment (take a holiday, change jobs, reducing stress) There is a third, often missed aspect to it.... There is a physiological consequence to the stress we put ourselves through and there is also a physiological way to address it. In this webinar, Dr Tom Forfa from The Doctors' Collective and Feng-Yuan Liu from Metro Dietetics (Dietitian specialising in burnout) will explore this topic, providing guidance, giving case studies and sharing their stories."

18.01.2022 SO WHY IS NUTRITION SUPER IMPORTANT RIGHT NOW? Because this. When you look at the evidence so far, the people MOST at risk of complications and death from Covid-19 are those who have a chronic disease. ... In Italy, the average person who died have 2.7 chronic diseases; in Wuhan China 60% of those who suffered from major complications and died had type 2 diabetes and high blood pressure. In the US, only 17% of the population is considered "metabolically healthy". What does this mean? It means that if you're still not taking your hormonal and metabolic health seriously, you're doing yourself no favours. Over the last week I've been spending a lot of time with my clients helping them work out what they need at a bare minimum level to help their metabolic health not only survive but still thrive under the circumstances that they need to be quarantined at home for 14 days. Some of my clients live alone and are already immune compromised when they first came to me. When you layer the stress of running a business (possibly also running a team remotely) AND for many, needing to now balance that with taking care of kids at home, it becomes even more important that your health is looked after. This isn't to stir panic, but there's a difference between panicking and being well informed and acting responsibly. The silver lining from all this is that now there are NO excuses. Now you're home, you can absolutely prioritise cooking and prepping good meals. If you're the leader in your company and family, you MUST put yourself first so you can take care of your team, business and family - you know, the whole "put your own oxygen mask on before you help others". Whilst I've made a conscious choice to be less on social media in the last 12 months as you've probably noticed, I have also decided to be more around on here over the coming weeks to help anyone who is struggling with direction. If you're at a loss as to what constitutes being metabolically compromised, and what you need to do to get yourself metabolically fit, feel free to hit me up with questions. Remember, flattening the curve and reducing the death toll starts with YOU looking after YOU.

18.01.2022 This place is insane! I always have so much fun picking out a venue for our retreats. The retreats we run are so special - it's a creative way for me to construct and curate an experience that really allows our clients to relax, restore and recharge whilst we design their food and training around optimising their physiology and ultimately, their performance. Every single retreat we've run has been insanely valuable for us to gain deep insight into where our clients are at in ...their journey and help them really get on track with their burnout recovery and beyond. This year we've done something extra special and we will share this with you guys as the week unfolds. Cannot wait! . . . . . #dayZero #metrodietetics #theenergycode #restoreyou #theretreat #retreat #retreat2019 #hpaaxisdysfunction #burnout #fixinghormones #fixinghealth #nutrition #lifestyle #entrepreneurs #highlevel #executives #burnoutsolutions #dietitian #dietitianlife See more

18.01.2022 HIGH DOSE VITAMIN C As I started to feel the cold come on Monday, I sent Sean out late at night to fetch me some vitamin C tablets. Normally I take the @metagenics_anz Bioessentials to get an extra serving of various vitamins and minerals, but what I needed this time was just any old vitamin C I can "mega dose" on. I've done this before on many occasions and I have advised this to many clients but something that's typically done the trick for me when I feel a cold come on is ...10,000mg of vitamin C in a day with plenty of water and salt and a good night's sleep. Across Monday night and all of yesterday I took 15,000mg of vitamin C and counting and have smashed down a tonne of water and finished a large pot of soup and today I wake up feeling MUCH BETTER. Most people will catch a cold and deal with symptoms for a week at least whereas getting the right protocol together can significantly shorten the time you spend in Cold-town. This will give my immune system the boost it needs in the moment, and coupled with another day resting and hydrating, I should be good as new by tomorrow! What are some of your strategies to significantly shorten your colds? . . . . . . #nutrition #protocol #peakperformance #optimalperformance #dietetics #foodismedicine #lowcarb #keto #vitaminsupport #immunesystem #hpaaxisdysfunction #hpaaxis #dietitian #burnout #businessowners #entrepreneurs #entrepreneurialburnout

18.01.2022 Working from home sounds like a lot of fun, but after the initial fun wears off, you start to realise how hard it actually is to balance productive work and down time. When I first started working from home 3 years ago, I thought it was the coolest thing ever. Dont get me wrong, there are plenty of perks, and Im still endlessly grateful to have the opportunity to work from home every day. But there were definitely some challenges. ...Continue reading

17.01.2022 WHAT'S BEEN CONCERNING Is the number of people Ive heard saying things like the death rate is low, Ill be fine. Sure but how about your parents? And grandparents?... How about your colleagues who have diabetes, or your friends with low immunity? Lets move away from the health outcomes for a second what about your local café? Your personal trainer? The bar down the road? That restaurant you like to go to every Friday night? And when youre home with your loved ones, how about the doctors, and nurses, and paramedics all working around the clock to make sure people who are sick are looked after, to make sure there are enough care to go around to everyone who desperately needs them? In times of crisis, its the self serving thoughts and beliefs that lead to panic-buying supermarkets empty, to fighting with elderly people over toilet paper, to blaming the government and schools and your boss for making or not making certain decisions because its inconvenient for you. What if we all stood together with love, and empathy and community at the forefront of our minds? What if we stopped thinking about how Ill be fine and started asking others how are you doing instead? I talked about taking ownership well, this is what it looks like. Its taking ownership to lead lead the love, the empathy, the necessary conversations and the care for the wider community. So, the next time you think this doesnt affect you, think again.

17.01.2022 THE DIFFERENCE BETWEEN PANICKING AND TAKING OWNERSHIP. At a time like now, its fair to expect a high amount of stress, anxiety and overwhelm, but its one thing to simply say stress is bad for the immune system, its another to know how to overcome this stress. On a physiological level, stress activates the fight or flight mechanism in us, the mechanism that protects our survival. So, its only natural that we enter a state of fight or flight when we feel like our surviv...Continue reading

16.01.2022 SOMETIMES IT FEELS LIKE IM JUST EATING FAST FOOD ALL THE TIME Especially when last week was all about the burgers and then it quickly became all about the pizza. This is such a quick meal for us, a great way to add some fun, flavours and colours. Best thing is - these reheat really well upside down on a pan so you don't need to eat it all in one hit (and frankly with Fathead Pizza you'd struggle to!)... What's your favourite quick meal at home? . . . . . #pizza #pizzanight #fathead #homemade #quickmeals #keto #lowcarb #metrodietetics #hormones #feedingyourhormones #hpaaxisdysfunction #burnout #burnoutsolutions #energy #energypeakperformance #foodismedicine #optimalperformance #nutrition #dietitian #dietitianlife

16.01.2022 Last weekend I was hosting a retreat for my clients, something that crazily wouldn’t have been possible this week. It’s insane how quickly things are changing at the moment, and I can understand how scary this must feel for lots of people. I’ve been saying this a lot lately, but I really empathise with small businesses right now, particularly those who have been directly impacted and forced to close their doors due to the stage 1 shutdowns in Vic and NSW. ... When this is all happening, it’s easy to be lost in the apprehension and get overwhelmed. I know that for me, when I get overwhelmed, I freeze. I can’t see beyond where I am, and that isn’t a good place to be for anyone right now. What I’ve learnt to do is take a deep breath and focus on what I can control, and apply my discipline to just moving through the things I can control, one step at a time, and not put the pressure on myself to have all the answers and do all of the things right now. I’m not a business coach, but I do coach business owners. One thing I’ve spent a lot of time discussing with my clients over these last few days is to make sure they don’t stop prioritizing their self care. If you don’t look after yourself now, you’re only putting your business at a higher risk of falling over. When I made a major pivot in my business 3 years ago, I had to work extra long hours to develop the changes that I needed to implement to successfully pivot my business. It was exciting, but stressful. I ate into my sleep, and sometimes I forgot to eat. I didn’t take any time for self care, because I didn’t think I needed it I was young and healthy and I felt invincible. Over the last few years I’ve learnt a lot of lessons, but one was this: self care is NOT a luxury when it comes to running a business. Self care is a NECESSITY, and in the current times, self care becomes CRITICAL if we’re to have the energy, mental agility and stress adaptation to deal with making the changes we need to make to keep things going. At the foundation of proactive self care is fueling your body and brain properly. A lot of people I speak to recognise the importance of eating well, but as I say often, their intention is in the right place, but their execution is what’s letting them down. Right now, more than ever, with stress levels heightened and people neglecting self care in a bid to work longer hours and hit it harder I have a moral duty to remind you that that’s not the right strategy. I’ve seen first hand what that does to clients, and I can tell you that as counterintuitive as it may sound, you must step up your self-care to give your body and brain what it needs to get through this. If you need help navigating the ins and outs of what that looks like, and want to know how to optimise your energy and performance, hit me up here with comments, or shoot me a DM. Right now we all need to work together to get through this, and I will be here to help as much as possible.

15.01.2022 My 7 month old just ate 2 eggs. How many eggs did you eat? It's not really about the number of eggs, but so often I find people shying away from eating more food, eating "enough" food for their bodies to function optimally because they're afraid to gain weight, they're told to keep portions small and frequent, they're told to keep fats down....and the list goes on. The reality is there are WAY more problems with under-eating and whilst initially, cutting food and calories ma...y result in some temporary weight loss, the long term ramifications are way greater and way more devastating. A couple of weeks ago I on-boarded a new client who, in our discovery call, told me that he was at a point where he was so flat and had so little energy that he was having quite serious depressive episodes. He couldn't see a way out. He didn't want to die, but he also wasn't living, merely existing as a shadow of who he knew himself to be. Along with a bunch of other issues, he knew something had to change. Three days into implementing the changes I asked him to, he was already noticing improvements to his sleep, energy and had lost 2kg. Now a week and a half on, and he's excited to get up and walk his dog, mow the lawn, do stuff around the house...live his life again. Of course, we've only just scratched the surface, and his journey has just begun. But how quickly things can change when the right amount of food is getting consumed, the right amount of nutrients is getting replaced into the body, the right amount of building blocks are created to facilitate all the processes that happen within us to keep us functioning optimally. So the next time you default to cutting foods down and shrinking your portion sizes, perhaps ask yourself if you're going too far the wrong way and it's time to nourish and feed yourself properly, instead of staying stuck on a spiral of calorie restriction. See more

14.01.2022 HAPPY NEW YEAR! Lots have been happening in 2019, which is why I've been posting so minimally. The most significant change in my life is that I am now a MUM to a gorgeous and cheeky little 4 month old (TIME IS FLYING!)... With so much juggling going on, I have had to be very picky with where I spend my time, and Facebook just wasn't as appealing as being present with my new baby. We've got lots of things in store for 2020 and I'm looking forward to sharing it all with you all as the year unfolds. We're also going to get back into posting some more opinionated pieces - there's been so much circulating the air with propaganda films hitting the shelves like Game Changers that need clearing up, but we'll get to all that with time ;) ALSO - as a side note / reminder - A lot of things have changed with the way we have been operating, and also how best to get in touch. We've been 100% online now for the past couple of years, which means all communication needs to go through to: [email protected]

14.01.2022 PRE EVENT REST AND PREP DONE RIGHT Especially when it involves brownies! I was chatting to a client earlier and she was getting super excited about how much she isn't needing to miss out on with taste as long as she's a bit more creative in the process. And I told her, case in point: my freshly baked chocolate brownies. If we just bought them out, we'd be consuming a tonne of sugar with wheat flour as the base. But if we get a bit creative, we can make these delicious brown...ies with almond flour and birch xylitol. It's still incredibly rich, sweet and best of all, fudgy (can't have 'em any other way I'm afraid!) But even more than that - we need to be aware of what our goals are in the moment and make it (our food, training, mindset, time commitment etc) work for our goals. As we progress and our goal post shifts, perhaps for some, traditional sugary brownies can be brought back in, but until then, we just need to get creative, focus on achieving our immediate goals whilst not missing out ;) . . . . . . #keto #brownies #birchxylitol #fudgy #energy #energypeakperformance #burnout #hpaaxis #hpaaxisdysfunction #entrepreneurs #businessowners #businesspeakperformance #lowcarb #nutrition #foodismedicine #fixyourhormones #getcreative #dietitian #dietitianlife #metrodietetics

13.01.2022 WHAT DID YOU GET UP TO THIS WEEKEND? This weekend I wrapped up my 2019 events calendar with our final 2 day event of the year, delivering some brain explosions and breakthroughs to our clients. One of my diagrams have been dubbed the "Diagram of Doom", where we explore the hormonal pathways and how nutrition influences everything. It forms the basis of what we teach, and more importantly WHY we teach what we teach, and without fail, it breaks some brains and is a pivot po...int for a lot of our clients. Today, we were also privileged enough to have @mgiof come in and present about exercise and showed our clients how they can really use exercise to help with helpful stress adaptation instead of add harmful stress to an already burnt out body. To round it all off, we took our clients to @steerdiningroom for what I can only describe as the best steak I've ever had. Grateful. Exhausted. But with a full heart of love and gratitude. . . . . . . . #metrodietetics #theenergycode #theevent #hpaaxis #HPAAxisDysfunction #burnout #energy #nutrition #stress #stressadaptation #entrepreneurs #businessowner #learning #dietitian #dietitianlife #lowcarb #hormones #metabolism #foodismedicine

13.01.2022 WHAT'S YOUR WINTER FAVOURITE? One of my personal favourites is chicken soup. It's delicious, warming and nourishing - it also doesn't need to take super long! There are so many ways to do it - traditionally my mum has done a medicinal chicken soup with a bunch of Chinese medicinal herbs boiled for hours with a whole organic chicken. Then there are ones you can make with some simple ingredients like ginger, apple.coder vinegar, some scrappy veg (celery, carrots...whatever you ...like really) and you can make it with just chicken pieces or with chicken on the bone for more gelatinous goodness. The broth itself also makes for the perfect winter warm drink that can be a great replacement for water intake (especially for those who struggle with hitting water requirements in winter). This pic was taken from earlier in the year when @elena_jo_duggan showed our clients how to make a quick chicken soup that was downright delicious and simple to make. You can find a tonne of cooking inspiration from Elena's page and website too. The best part is, she's created lots of recipes that are nourishing and suitable for people who have embarked on a low carb / sugar protocol :-) What's your favourite winter warmer? : @yanstudios_ . . . . #chickensoup #winterwarmer #nourishing #nutrition #foodismedicine #fixinghormones #hpaaxisdysfunction #burnout #burnoutsolutions #energypeakperformance #businesspeakperformance #optimalperformance #optimalnutrition #fixingburnout #lowcarb #lchf #keto #realfood #metrodietetics #dietitian #dietitianlife

13.01.2022 BEING PRODUCTIVE VS BEING BUSY Something I come across quite a bit on coaching calls with my clients is the concept of work. Even for me, I've had to work through the underpinning (but flawed) belief that working longer hours and being really busy is a sign of productivity. ... But with many of the high level business owners I work with, this underpinning belief has been the very reason they've repeatedly overworked and winded up in burnout. Then, when their energy levels finally start returning, they find themselves defaulting back to behaviours of working more, working longer hours and trying to squeeze more into their day. The problem with that is, after a really long day being insanely busy, you realise you've only just scratched the surface of your to do list and you dread the next day because, let's face it, even the most workaholic of workaholics still recognise when they have not enough gas in the tank and not enough hours in the day. But something else I noticed is that even those who recognise that being busy isn't the same as being productive don't know how to make that transition. A couple of weeks ago, I was on a coaching call with a client and he was telling me how he works all day but feels like he's getting nothing done. When I asked him what his calendar looked like he was like "Shit. That's my problem, it's a complete mess". For my client he had no structure to his day and no allocated time for anything. So I introduced a concept called time blocking for him. It's something I use myself where I allocate chunks of time each day for different things - sales, client delivery, marketing, admin. I always put the most important tasks at the beginning of the day so it always gets prioritised and therefore done. I'm also insanely flexible with it too because sometimes life happens and things don't go to plan. But overall, having a structure helps ensure that when I sit down to work, I know what I'm doing and I'm productive. Today, another client brought it up and so I thought I'd chat about this concept to my whole group. That's when I found out that one of my clients, Lou teaches this stuff! So, here's a video she did you to help you understand the concept of time blocking and how this can shave hours off your day of unproductive busy work and ensure that when you are working, you're optimising productivity.

12.01.2022 Hack read: taking shortcuts to bypass the real work. We cant hack our physiology, but we can optimise it. By doing the real work. ... We cant hack our health, but we can improve it. By doing the real work. We cant hack our work day, but we can maximize on productivity. By doing the real work. Recently, I came across a video talking about a high performance hack that will eradicate burnout. It really summarized for me a lot of whats wrong with the mindset of business owners seeking high performance. Its the same reason I know people buy into headlines like the four hour work week and how the term biohack became a thing. Everyone is chasing down the shortcuts to success, because the real route to success is long, tough and requires commitment to the journey, the process. We live in a world where weve become so accustomed to instant gratifications and doing meaningless shallow work that weve come to expect that self improvement can also be achieved through meaningless shallow work that leads to instantaneous results. As Issawis Law of the Path of Progress states the shortcut is the longest distance between two points. For every hack you apply to achieve a thing, you need to do infinitely more things to reverse the damage done with that hack, and then infinitely more to get you on the path to real change. Stop searching for the hack. Identify the real work that needs to be done and do that. I guarantee youll get better and more lasting results going about it this way. As my mentor says the work is the work. There is no bypassing the real work.

12.01.2022 What a week and what a bunch!! I am so grateful to have the opportunity to spend valuable time like I did this week with my clients, deep diving into their stress, mindset and nutrition. We laughed, we cried, we poked fun at each other but also stood as brothers and sisters in arms to support each other. The learnings have been tremendous, the transformations palpable, the friendships and bonds have been real. ... Thank you for giving me the opportunity to bare witness to your journey and thank you for simply being you. . . . . . . #retreat2019 #theenergycode #burnoutsolutions #restoreyouretreat #hpaaxisdysfunction #highachievers #highperformers #energypeakperformance #transformation #nutrition #dietitian #dietitianlife #metrodietetics #metabolism #fixinghormones

11.01.2022 Just finished our morning session of #RESETretreat day one. Now everyone is at the gym with @mgiof. Unlike our previous retreats which have all been done coastal or in the tropics, this one is in the heart of Melbourne. The theme for this retreat is "reset for high performance". In part it is to help our clients reset their patterns and behaviours after a crazy start to the year. In part it is to help them develop skills, tools and behaviours that will help them achieve high ...performance. A few exciting things happening in the next few days including a visit to @alchemycryo . . . . . . #metrodietetics #retreat2020 #highperformance #peakperformance #hpaaxis #burnoutrecovery #nutrition #optimize #dietitian #businesspeakperformance #entrepreneurs #keto #lowcarb #guthealth #foodisthymedicine See more

11.01.2022 Mmm delicious! Charli is now 5 months and we've been giving her a really soft introduction to solids, with a small taste of different foods including some watermelon, macadamia nut butter, cherries and avocado. So far she's loving the introductory of solids. Today we gave a good amount of avocado, which is fast becoming her favourite food, and some pumpkin, which she isn't a huge fan of yet. We're going to try some egg and chicken next and we're so excited to be introducing... Charli to a world of whole foods. Food habits develop from the first intro so I'm super mindful of giving Charli a good start to her life with food. The most important thing for her is a good variety of fresh food, and helping her develop a healthy relationship with food. The most important thing? We're having fun with it! . . . . . . . #baby #realfood #goodfood #wholefood #solids #nutrition #metrodietetics #healthyhormones #healthy #dietetics #metrodietetics #keto #lowcarb See more

10.01.2022 First stop after morning exercise? Cryo and ATP charger to help with recovery, reduce inflammation and boost immunity. Not all stress is bad, and as we work on eliminating chronic, negative stress, we also introduce healthy stressors to help them stress adapt. Stress adaptation is super important to help with better coping with stress and avoiding the tendency towards burnout. How would you go standing in a chamber cooled to -110C in the morning?

09.01.2022 NORMALISATION VS OPTIMISATION Over our lifetime we've learnt to live with how we feel: running on minimal sleep, needing coffee to get the day started, and functioning on minimal energy that keeps spiking and dipping throughout the day. We've developed compensatory behaviours to cope, like learning to prop ourselves up by eating 5-6 small meals throughout the day to "keep the blood sugars stable" and "Stoke our metabolic fire". We exercise to lose weight and exert willpower t...o not binge on the sugar we crave. We take pills to help us get to sleep and more pills to help us wake up. We do things to ensure we are somewhat functioning "normal". But what even is "normal"? And how does that compare with what is optimal? So far this morning we've really explored this concept and understanding that normalisation is borne from our adapted set point whereas optimisation is goal driven. So, how do we set goals? How do we achieve optimal when were so used to just surviving and trying to feel normal? Can't wait to commence this afternoon on Day 1. . . . . . #metrodietetics #burnout #mastermind #hpaaxis #hpaaxisdysfunction #energypeakperformance #energy #entrepreneurs #businessowners #optimise #peakperformance #nutrition #keto #low carb

09.01.2022 Sneak peek of the sponge cake I made last night to go in the trifle. The key here is beating the egg until it becomes super aerated and then folding the almond meal through slowly. When it came out of the oven looking so fluffy I just had to break a corner off and try it. Delish! Would make for an amazing sponge base for birthday cakes etc too. As a variation - remove the sweetener from the mix and add a larger pinch of salt and you have an airey, fluffy bread that you can h...ave as a savoury meal counterpart. #gettingcreative Who's keen to see the final trifle?! . . . . . . . #trifle #ketotrifle #spongecake #ketosponge #homemade #lowcarb #lchf #keto #dessertforlife #hpaaxis #hpaaxisdysfunction #foodismedicine #burnout #burnoutsolutions #entrepreneurialburnout #peakperformance #energy #energypeakperformance #optimalperformance #eatwell #feelwell #bewell #metrodietetics #dietitian #dietitianlife

08.01.2022 WHO SAID DESSERT WAS OFF LIMITS?! Anyone who knows me, knows that I'm a SUCKER for custard. Tonight I'm making Sean's favourite all time dessert: trifle. Obviously making the healthy version means ensuring each component is made by hand (MY hands) and is low carb and keto friendly (of course!). So far:... Sponge Jelly (I cheated with jelly and just got sugar free aeroplane jelly) Custard The jelly is now setting over the sponge nicely in the fridge, along with a nice big batch of custard but I just HAD to pull out a small bowl of it to eat standalone. How nice does this look?! Can't wait to share the final product the trifle) with you tomorrow once it's all set and assembled :-) . . . . . #trifle #ketotrifle #homemade #lowcarb #lchf #keto #dessertforlife #hpaaxis #hpaaxisdysfunction #foodismedicine #burnout #burnoutsolutions #entrepreneurialburnout #peakperformance #energy #energypeakperformance #optimalperformance #eatwell #feelwell #bewell #metrodietetics #dietitian #dietitianlife

08.01.2022 FACEBOOK LIVE I'll be jumping on Facebook Live later today to address some of the things to take note of as a small business owner during this time. *Who needs to take extra precaution... *How to improve stress adaptation *What you need to focus on with your nutrition If there's anything else you want me to cover, throw it up here!

07.01.2022 Turning the focus back onto YOU

07.01.2022 BURNOUT IS A REAL THING. Yes, it's not just all in your head. And no, a holiday won't fix it. ... Historically if we were dealing with stress, it would have a physical component - running away from a bear or a Saber tooth tiger. Or fighting it off. Our stress response (fight or flight) was designed for us to run away. Or physically fight off the danger. It was also what kept us fighting or running if we did sustain some injury in the process. Our pupils dilate. Our heart rate increases. Adrenaline is pumping so a scratch won't feel sore straight away. Our body dumps glucose into the blood stream in prep for energy needed to fight or flight. Really, our stress response was built to help us survive. So we don't die. So we can live to tell the tale. But in today's time, our stress / danger / perceived threat is rarely physical. A lot of the time it's psychological stress and pressure. Or emotional stress and pressure. Our pupils dilating, heart rate increasing and the dumping of glucose into the blood does nothing for us. If anything its been part of the reason we experience heightened anxiety and insulin resistance over time. We work longer hours. We lead a much faster paced life. We are constantly expected to go go go. We are out to "outwork" everyone else and "prove" ourselves worthy of a promotion. Or of respect from our peers. Amongst those who own and run their own businesses this is even more the case. There is no switching off. There is only ever on. So, this built in physiological response to stress that once was what saved our lives is now what's killing us given how chronic and unrelenting the stresses we experience are. And the usual recommended fixes just won't cut it - A holiday Extended time off Therapy Quitting job ... I mean, they all work, to an extent, but none of them fix the underlying problem. Fundamentally, in today's time, burnout is the overuse of our physiological stress response. So the fix needs to also target the physiology. And this is where we come in. Feeding our hormones Rewiring energy pathways Exploring triggers and getting clear on them Deploying practical strategies and tools All of these things combined is what we need to get on top of burnout properly. And it's no easy fix. Our clients have typically taken 12-18 months before burnout symptoms properly resolve and they can finally experience a level of optimal that they previously weren't even able to dream of. Whilst it seems like a long time, in the grand scheme of how long these guys have dealt with burnout (usually decades), 12-18 months is super fast. "Normal" to these guys were not normal anymore. It was subpar and abnormal. But they didn't know any different. But now they do. And they can see beyond just "normal" and can truly strive for optimal. So, if you're experiencing burnout don't give up. Certainly don't give in. There is a way, and if you need clarity or guidance, reach out. Xx

04.01.2022 WHAT'S BEEN CONCERNING Is the number of people I’ve heard saying things like the death rate is low, I’ll be fine. Sure but how about your parents? And grandparents?... How about your colleagues who have diabetes, or your friends with low immunity? Let’s move away from the health outcomes for a second what about your local café? Your personal trainer? The bar down the road? That restaurant you like to go to every Friday night? And when you’re home with your loved ones, how about the doctors, and nurses, and paramedics all working around the clock to make sure people who are sick are looked after, to make sure there are enough care to go around to everyone who desperately needs them? In times of crisis, it’s the self serving thoughts and beliefs that lead to panic-buying supermarkets empty, to fighting with elderly people over toilet paper, to blaming the government and schools and your boss for making or not making certain decisions because it’s inconvenient for you. What if we all stood together with love, and empathy and community at the forefront of our minds? What if we stopped thinking about how I’ll be fine and started asking others how are you doing instead? I talked about taking ownership well, this is what it looks like. It’s taking ownership to lead lead the love, the empathy, the necessary conversations and the care for the wider community. So, the next time you think this doesn’t affect you, think again.

03.01.2022 BURGERS ARE NOT OFF LIMITS In fact so much so that we've been having this every day for the last week! #obsessed with these homemade "Big Mac's" that taste exactly like a Big Mac would....but just...better. We also added an egg for good measure. ... Best thing about this meal is it's sooo simple to do and requires minimal time to whip up with the right prep. By that I mean: diced onion in a container, sliced pickles in a jar, shredded lettuce in a container sliced tomato (only if you want) in a container, special sauce (this can be homemade in advance and put into a jar. Then - when you're ready to eat it's literally grab a handful of beef mince, loosely round it off and flatten on pan, cooked until ready (add cheese if you desire) and then it's just putting it all together on the plate! For those who like egg on their burgers just fry up an egg in the same pan and voila! 5 min and you have a healthy (and mighty delicious) burger. Best thing is you can vary this up in so many ways to suit your palate and nutritional requirements. If you really want to get fancy you can also make some #cloud bread or #fathead bread to use as a bun. . . . . . . #quickeats #athome #healthy #nutritious #lowcarb #keto #nutrientdense #hpaaxisdysfunction #burnout #burnoutsolutions #fixinghormones #foodismedicine #dietitianlife #peakperformance #energy #energypeakperformance #optimise #metrodietetics