Your Favorite F-Word Paradigm Nutrition & Performance

On this week's friends of the pod episode I'm sitting down with my dear friend Kendra Dutton - a nurse, a competitive crossfit athlete and nutrition coach. We dive deep into Kendra's fitness & personal journey over the past years, discussing the challenges of balancing competitive CrossFit with the demanding schedule of shift work.
Kendra opens up about her struggles with sleep, stress management, and body image, and shares how she has overcome obstacles and made adjustments in her life to support feeling and performing her best.
I had the opportunity to train alongside Kendra for part of her journey, and while I had ideas of what she was going through at that time, this conversation opened up a whole new level of understanding and appreciation for the work she's put in to get to where she is today!
This episode is perfect for anyone navigating the complex world of shift work, coaching athletes, or just curious about the real stories behind chasing big goals. Tune in to catch all the candid insights from Kendra's incredible journey.
Kendra is competing in the North America East Semi-Finals with her team next weekend - make sure to cheer her on!
Sar & Kendra xx

This week we're delving deep into the complexities of managing health and wellness while working unconventional hours. Whether you're working shift work, living with someone who does, or coaching those who do - this episode provides a look into the cognitive, metabolic and other outcomes associated with shift work, and tips and strategies to help mitigate risk.
We cover:
Circadian Rythym and DisruptionDownstream Effects of Circadian DisruptionVarious Strategies for Navigating Nutrition During Night ShiftLifestyle and Wellness Tips to Keep you Feeling Your BestTune in to today's epi for actionable advice that will help you not just survive but thrive in your shift work lifestyle, and stay tuned for next week's friends of the pod, where our guest shares her experience being a competitive athlete while working night shift.
Sar & Nic xx

Today we're keeping things light as we dive into our initial reactions and random hot takes on various topics. We polled ya'll on the gram to give us single words to react and give our thoughts on, and as always, you came through.
Tune in as we share our opinions on everything from marijuana, wellness trends, cookies, mental health, capris and everything in between.
And if you enjoyed this style of episode - let us know over on the gram @paradigmnutrition_ !
Sar & Nic

Nicola chats with friend of the pod, Haleema!!!
Together they explore a deeply important but often ignored conversation around fatness! Discussing misconceptions and misunderstandings of fatness and highlighting major issues, biases and discrimination in fitness, wellness, and healthcare spaces.
Haleema shares some of her experiences as a fat person and gives some HOT takes and plenty of iconic wisdom around topics of body image, self-love, choosing YOU, and living a beautiful life. Also.. How to not be an asshole. Turns out, it’s pretty easy. Confronting our biases? Not as easy. But hopefully this conversation offers a place to start!
Recommendations we shared in the ep:
Books:
My Grandmother’s hands - Resmaa Menakem &
Hunger - Roxanne Gay
Podcast:
Maintenance Phase - Aubrey Gordon co-hosts!
You can find Haleema & her beautiful life on insta @haleema.jpeg :)

On today's episode we're diving into all the tips on taking your macros and creating meals and a meal plan that not only fits your targets but also keeps you satisfied - mentally and physically. We're discussing:
Considerations for meal timing and breaking down macros per mealTips for meal planning and meal prepSuggestions for pre- and post-workout macrosConsiderations for managing hunger + energy throughout the dayAnd some personal shares on how we both go about pre-planning our macros and meals throughout the week.
Whether you're tracking macros or not, this episode is full of takeaways for more successful meal prep and planning to help keep you aligned in your decisions and progressing towards those goals!
If you're looking for some support with your nutrition, we've both got spots opening up for 1:1 coaching. Click here to get on the waitlist!
Hope ya'll enjoy this one!
Sar & Nic xx

In today's episode, we're peeliing back the layers on how we see, think, and feel about our bodies, and exploring the multifaceted nature of body image, from cognitive beliefs to the behavioral actions we undertake in response to our self-perception.
This episode goes beyond surface-level discussions, addressing how fluctuations in body image can stem from our daily experiences and deeply impact our self-esteem and actions.Plus, we're debunking some common myths about body image improvement and sharing actionable tips for fostering a healthier relationship with your body.
Some topics covered include:
The various components of body imageBody image misperceptions, dissatisfaction and distortionWhy weight loss isn't the solution Practical tips for improving body imageWhether you're struggling with body image or looking to understand it better, we're offering some different perspectives, and we hope you have some good takeaways from this one!
Sar & Nic xx