20 JAN

EP10: “I’m 'Good' All Day… Then Night Happens” - Why Your Nutrition Falls Apart at Night

If you feel like your nutrition is on track all day and then falls apart in the evening, this episode is for you. In this episode, I break down why night time overeating has very little to do with willpower and much more to do with what’s happening earlier in the day. I explain how under-eating, decision fatigue, and using food as a way to decompress can all contribute to feeling out of control around food at night. I also share practical, realistic strategies to help you feel more settled in the evenings - from eating enough during the day and prioritising protein, to planning ahead and creating structure that actually supports you. The goal isn’t to stop eating at night, but to stop feeling guilty, reactive, or out of control around food. This episode will help you understand your patterns, reduce the all-or-nothing mindset, and build a calmer, more consistent relationship with food , especially in the evenings. Chapters00:00 Introduction to Nighttime Overeating01:28 Understanding the Causes of Nighttime Eating03:50 The Role of Protein in Satiety06:30 Decision Fatigue and Meal Planning09:29 Emotional Triggers and Comfort Eating12:12 Creating Structure to Combat Overeating14:29 Practical Steps to Overcome Nighttime Snacking17:07 Conclusion and Key Takeaways

17 min

14 JAN

EP9: Strong, Fuelled & Informed: Performance Nutrition in Elite Sport and Real Life with Amy McGuire

In this episode, Dee chats with Amy McGuire, a performance nutritionist working across elite sport and Education. In this episode we discuss her journey into nutrition and sport, the challenges of balancing work and family life, and the importance of proper nutrition for athletes. We also explore common mistakes athletes make regarding their diet, the significance of low energy availability, and how to navigate misinformation in nutrition. Amy shares insights on working with male athletes, the pressure on postpartum women, and practical advice for athletes training at different times of the day. The conversation concludes with rapid-fire questions, highlighting Amy's personal approach to nutrition and exercise. Chapters 00:00 Introduction to Amy McGuire 01:04 Amy's Journey into Nutrition and Sport 04:39 Balancing Work and Family Life 08:14 Working with the Tipperary Team 10:30 Understanding Low Energy Availability 13:34 Common Fuel Mistakes in Athletes 16:10 Balancing Evidence-Based Nutrition with Real Life 22:18 Nutritional Advice for Early Morning vs Evening Training 24:10 Navigating Misinformation in Nutrition on Social Media 26:02 Navigating Food Misinformation 28:15 The Role of Processed Foods in Diet 29:44 Understanding Nutrition Trends 31:36 The Impact of Marketing on Female Supplements 34:20 Addressing Postpartum Pressures 37:32 The Importance of Recovery in Postpartum Fitness 39:37 Rapid Fire Nutrition Tips

47 min

7 JAN

EP 8: What NOT To Do in January (And How to Actually Reset Without Burning Out)

In this episode of The Reset Room, I talk about what January is really for - and what it isn’t. I explain why chasing drastic change, punishing your body after a social and indulgent December, or trying to overhaul your entire life in one month usually backfires. We look at the mindset shifts needed to move away from all-or-nothing thinking and toward a more balanced, sustainable approach to training, nutrition, and routine. The focus is on building habits you can maintain beyond January, not quick fixes that don’t last! Chapters 00:00 Welcome to the Reset Room 02:13 Redefining January: A Foundation Month 04:49 Avoiding the January Guilt Trap 06:53 The Comparison Trap: Focus on Your Journey 09:57 The All or Nothing Mindset 13:02 Building Sustainable Habits 15:07 Choosing the Right Program for You

18 min

15/12/2025

EP7: From “I Hate PE” to “What’s Your PB?” with Coach Abbie Ryan

Summary In this episode, Dee Murphy interviews Abbie Ryan, a personal trainer and Hyrox enthusiast - She also happens to my cousin! We discuss Abbie's journey into fitness coaching, her experiences with Hyrox competitions, and the evolution of the fitness industry, particularly regarding women's strength training. The conversation emphasises the importance of balancing cardio and strength, building healthy habits, and the mental health benefits of exercise. Abbie shares insights on coaching women, the significance of planning meals and workouts, and the shift towards performance-focused training. In this engaging conversation, we delve into the importance of establishing a morning routine, finding personal motivation for fitness, and embracing the present moment. We also discuss the significance of consistency in training, the value of home workouts, and the dangers of overcomplicating fitness routines. The conversation also touches on the importance of sleep for performance, the realities of social media in fitness, and offers practical tips for aspiring coaches and those preparing for Hyrox events. Overall, the discussion emphasises personal growth, self-compassion, and the unique journey each individual takes in their fitness endeavours. Keywords fitness, coaching, high rocks, strength training, women empowerment, personal training, health, wellness, cardio, nutrition, fitness, motivation, health, mindset, training, consistency, workouts, personal growth, coaching, hyrox Chapters 00:00 Experiences with High Rocks 05:40 Training Insights and Mistakes 08:54 Evolution of the Fitness Industry 11:44 The Importance of Balance in Training 14:30 Embracing Weight Training Across Ages 14:58 Embracing Strength Training for Women 20:04 Balancing Fitness and Nutrition 23:48 Finding Personal Motivation 28:48 Consistency Over Comparison 29:18 Starting Small and Simplifying Fitness 30:48 The Reality of Social Media and Fitness 31:17 Quick Fire Round: Favorites and Training Insights 32:17 Improving Performance Through Habits 33:10 Unpopular Fitness Opinions and Misconceptions 34:06 The Importance of Consistency in Training 36:19 Mindset Tips for Fitness Enthusiasts 37:56 Coaching Insights and Community Support 40:01 High Rocks Tips for Beginners 41:50 Personal Reflections and Closing Thoughts

46 min

08/12/2025

EP6: How to enjoy a social Christmas without feeling like you’re starting from scratch in January

Summary In this episode, we are chatting all things silly season - how to navigate the Christmas period without guilt or restriction, emphasising the importance of mindset, practical strategies for maintaining health and fitness, and the need to enjoy the festive season while being mindful of choices. During this time, focus on consistency rather than perfection and embrace the season without the burden of food guilt. Takeaways December isn't the problem; all-or-nothing thinking is. Aim to maintain rather than lose weight during December. One meal never derails you; it's about the following days. Focus on consistency over perfection during the holidays. Food guilt is optional; own your choices and move on. You can say no to social events without feeling guilty. Structure is key to maintaining habits in December. Enjoy the festive foods without overindulging. Mindful eating can help navigate holiday temptations. It's only a week of indulgence; maintain good habits leading up to it. Chapters 00:00 Navigating the Silly Season: Introduction to Christmas Challenges 02:50 Mindset Shifts: Overcoming All-or-Nothing Thinking 05:58 Practical Strategies for Staying on Track 08:48 Indulgence vs. Guilt: Making Mindful Choices 12:02 Maintaining Structure and Balance During December 14:50 Embracing the Holiday Spirit Without Guilt

18 min

01/12/2025

EP5: Postpartum Weight Loss: What’s Realistic, What’s Healthy, and What Actually Matters

Keywords postpartum recovery, postpartum weight loss, women's health, exercise after childbirth, nutrition for new mothers, mental health postpartum, breastfeeding, bounce back culture, self-care for mothers, healing journey Summary Welcome to episode 5 on The Reset Room! In this episode I talk about the realities of postpartum recovery and why it’s so important to approach healing as an individual journey. I share my thoughts on setting realistic expectations around recovery and body changes, emphasising how proper nutrition, movement, and rest all play a role in feeling strong again. I also challenge the pressures of the ‘bounce back’ culture, encouraging patience, self-compassion, and a focus on what truly matters - your health and well-being. This conversation is a reminder that every woman’s journey is different, and real healing takes time. Takeaways -Postpartum recovery is unique for every woman. -Social media often presents a filtered view of postpartum journeys. -It's crucial to prioritize healing over rushing back to exercise. -Nutrition plays a vital role in postpartum recovery, especially for breastfeeding mothers. -The bounce back culture can be damaging to mental health. -Seeking professional help, like a women's health physio, is beneficial. -Recovery is not linear; it's important to be patient with yourself. -Focus on gradual progress rather than perfection. -Protect your mental peace by avoiding negative comparisons. -Celebrate the strength of your body and what it has accomplished. Chapters 00:00 Understanding Postpartum Recovery 02:51 The Importance of Individualised Healing 06:10 Navigating Exercise Postpartum 08:57 The Role of Nutrition and Breastfeeding 11:50 Challenging the Bounce Back Culture 15:04 Embracing Your Unique Journey 17:54 Final Thoughts on Progress and Healing

18 min

24/11/2025

EP4: The Organic Reset: Fitness, Food, & Sustainable Living with Colman Power

In today's conversation, Dee Murphy speaks with Colman Power, an expert in organic fitness, about the intersection of fitness, nutrition, and sustainable living. Colman shares his personal journey to becoming a passionate advocate for organic food and fitness. He emphasises the importance of growing your own food, simple nutrition tips, and the benefits of a healthy lifestyle. The discussion also includes practical advice for listeners looking to improve their health and well-being, along with rapid-fire questions that reveal Colman's insights on fitness and nutrition. Takeaways: -Good quality sleep makes you feel like a brand new person. -Finding people who share your interests is crucial for happiness. -Simple habits can lead to a healthier lifestyle. -Growing your own food can be easy and rewarding. -Nutrition directly affects your energy levels and overall health. -Organic food can be more beneficial than conventional options. -Starting small is key to making lasting changes in your diet. -Incorporating fermented foods can improve gut health. -Practicing mindfulness and self-care is essential for well-being. -Engaging with your community can enhance your health journey.

37 min

16/11/2025

EP3: The Calorie Fear Trap: Finding Your True Deficit

In this episode of The Reset Room, I address the common fear of eating too many calories while trying to lose weight. Reminding listeners that caloric needs are individualistic and influenced by various factors such as body composition, activity level, and personal goals. The aim of this episode is to encourage listeners to reframe their relationship with food, viewing it as fuel rather than an enemy & why sustainability in dieting so important for adherence. I also discuss the significance of setting realistic expectations for weight loss and the need for consistency in calorie intake to achieve desired results. Chapters 00:00 Understanding Caloric Needs for Weight Loss 09:32 The Importance of Sustainable Caloric Deficits 13:56 Setting Realistic Expectations for Weight Loss

17 min

10/11/2025

EP2: Fact or Fiction? Lets bust some common Fitness & Nutrition Myths!

Welcome back to Episode 2 of The Reset Room! Today we’re tackling the fitness and nutrition myths that just won’t die. You know the ones - “carbs make you gain weight,” “lifting makes women bulky,” “no pain, no gain”… We’re calling out the BS, uncovering the real truth, and simplifying what actually matters for results, confidence, and long-term health. Grab a cuppa - we’re tackling more nonsense than a local Facebook community group!

21 min

02/11/2025

Welcome to the Reset Room!

Welcome to The Reset Room with Dee Murphy. This is your space to step back, tune in, and get honest about what you need - not what you think you should be doing. We talk mindset, wellbeing, strength, and the small everyday shifts that make the biggest difference. You’ll hear real guidance, straight-talk support, and tools that actually fit into busy, real-life routines not perfect imaginary ones. In todays episode, get to me know me, your host Dee Murphy and my journey from fad dieter, to personal trainer and online coach.

21 min

The Reset Room

Episodes

EP10: “I’m 'Good' All Day… Then Night Happens” - Why Your Nutrition Falls Apart at Night

EP9: Strong, Fuelled & Informed: Performance Nutrition in Elite Sport and Real Life with Amy McGuire

EP 8: What NOT To Do in January (And How to Actually Reset Without Burning Out)

EP7: From “I Hate PE” to “What’s Your PB?” with Coach Abbie Ryan

EP6: How to enjoy a social Christmas without feeling like you’re starting from scratch in January

EP5: Postpartum Weight Loss: What’s Realistic, What’s Healthy, and What Actually Matters

EP4: The Organic Reset: Fitness, Food, & Sustainable Living with Colman Power

EP3: The Calorie Fear Trap: Finding Your True Deficit

EP2: Fact or Fiction? Lets bust some common Fitness & Nutrition Myths!

Welcome to the Reset Room!

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