Your Favorite F-Word Paradigm Nutrition & Performance

In today's epi, we're taking a look at the pros and cons between macro tracking versus using a meal plan. For a long time we've preached that meal plans are not a great solution to long-term progress, but we've since changed our minds on the topic (with nuance, of course).
Nicola shares her experience of using a meal plan during her cut for the first time ever, and how it's benefited her in more ways than one!
We explore:
The flexibility of macro tracking and how it can fit into a busy lifestyleThe structured approach of meal plans and their potential benefits for adherencePractical tips for meal prepping and staying on trackNicola's personal journey and the impact of meal planning on her routine, budget, and resultsConsiderations for deciding which method is most supportive for youTune in to hear us share some new insights on this nutrition method that was long on our f-no list!
Whether you're a seasoned vet in tracking or new to the process, there's tons of takeaways in this one.
Sar & Nic xx

We're BACK, surviving not thriving, but here nonetheless - and we're filling you in on everything that's been going on in our lives as Sara navigates pregnancy and Nicola gets ready for her comp exams.
If you've also been riding the struggle bus lately, this epi will be a nice reminder that you are not alone!
And in true Nicola fashion, she came with a list of random ass questions that we're covering, including:
What do you care about enough that you would go into the comments section to give an opinion?At what point/in what scenario would you address a stranger with a complaint?How many email subscriptions/mailing lists do you think you’re in?What’s one of the best decisions you ever made? (cheesier the better)Something you’re looking forward to (not baby-related)?Tune in for a peak into our lives at the moment and hopefully some laughs!
And stay tuned for an episode on meal plans vs. macros, and a full pregnancy deep dive in the coming weeks.
Sar & Nic xx

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 :)