CFK Nutrition Podcast

Kate Gordon
  • 5.0 (2)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Nutrition for people who want to look amazing but don't want to sacrifice their sanity for it. We want you to have a good relationship with food AND to look sexy AF.

  1. JAN 1

    A realistic way to not eat like an a*****e in January

    Summary In this episode, Kate discusses the challenges of setting and achieving goals in January. We talk expectations, treats and the being all or nothing. Chapters 00:00 New Year, New Goals: The January Dilemma 02:43 Balancing Treats and Healthy Choices 05:55 The All-or-Nothing Mentality 08:39 Starting Before You're Ready 11:39 The Power of Saying No 14:13 The Launchpad Challenge 17:17 Tracking Progress with Healthly 19:55 Setting Realistic Expectations 22:31 Flexibility in Your Journey 25:30 Embracing the Process Over Perfection

    31 min

  2. 11/26/2025

    How to not gain the weight back over the holidays

    First of all, my personal splurge for Black Friday sales as well as a few things for you to take advantage of! Then we discuss the end of the year, holiday eating strategies, and client success stories from the Healthly challenge. We emphasizes the importance of maintaining healthy habits during the festive season while allowing for enjoyment and flexibility. You'll get insights on how to navigate holiday meals, the significance of proper meal planning, and the psychological aspects of eating. I also addresses the transition into the New Year and how to set realistic weight loss goals while maintaining a balanced approach to nutrition. We've got strategies for maintaining weight during the holiday season, emphasizing the importance of mindful eating and not labeling days as 'bad' or 'good.' Plus insights on how to navigate high-calorie days, the significance of allowing flexibility in eating, and the mental aspects of food relationships. Chapters 00:00 Introduction and Year-End Reflections 02:23 Healthly Challenge Wins and Client Success Stories 13:32 Strategies for Navigating Holiday Eating 19:50 Maintaining Weight During the Holidays 40:09 Transitioning to the New Year: Weight Loss Goals 40:36 Navigating Holiday Eating and Maintenance 54:10 Transitioning Back to Weight Loss and Nutrition Periodisation 01:06:00 Planning for the Year Ahead

    1h 20m

  3. 11/18/2025

    Why you can't stick with it; cognitive dissonance

    Download Healthly here 👇 Iphone https://apps.apple.com/au/app/ai-nutrition-tracker-healthly/id6747458737 Android https://play.google.com/store/apps/details?id=com.healthlyai.app&pcampaignid=web_share This episode is about those moments that you really want something but at the same time feel paralyzed by the thought "but what if I fail" or "what's the point?" Stop self-sabotaging and get your old beliefs out of the way when you learn this skill. Chapters 00:00 Introduction and Special Offer 03:00 Tracking with Healthly 06:00 Mindset and Tracking 12:00 Cognitive Dissonance in Nutrition 18:00 Reframing Thoughts and Beliefs 24:00 Body Neutrality and Acceptance 30:00 Conclusion and Final Thoughts

    52 min

  4. 11/10/2025

    Your weight plateaued, now what?

    In today’s episode, host Kate discusses a common struggle many face in their weight loss journey: plateaus. Understanding Plateaus: What They Are and What They Aren't A plateau occurs when there is no significant change in weight for an extended period, typically four to six weeks. During this time, individuals may notice their weight fluctuating within a small range—around 200 grams—without any downward trend. However, it’s crucial to understand that often, what we perceive as a plateau may actually be a misdiagnosis. Before labeling a period as a plateau, it’s essential to evaluate other factors that may influence weight loss, such as calorie intake, metabolic rate, and lifestyle changes. Key takeaways include: 1. A plateau is defined as no significant weight change for four to six weeks, with fluctuations of about 200 grams. 2. Adjusting caloric intake is crucial as weight loss occurs, and individuals may need to decrease their calories further to maintain a deficit. 3. Tracking average weight, tape measurements, and photos can provide a more accurate representation of progress. 4. Be aware of hormonal influences on weight and how they can affect measurements. 5. If there is something else going on, see your specialist as reducing calories further could exacerbate the problem.

    1h 18m

  5. 10/20/2025

    Testosterone for women in their 40's with Dr Elena Zinkov

    Summary Dr. Elena Zinkov discusses the importance of testosterone in women's health, sharing her personal journey and insights on hormonal changes, lifestyle adjustments, and the role of mindfulness in health decisions. The conversation covers misconceptions about testosterone, the significance of maintaining muscle mass, and the impact of lifestyle choices on hormonal balance. Dr. Zinkoff emphasizes the need for a holistic approach to health, integrating nutrition, exercise, and mindfulness, while also addressing the complexities of hormone replacement therapy and the importance of individualized care. Chapters 00:00 Introduction to Hormonal Health 01:19 Personal Journeys with Testosterone 04:59 Understanding Testosterone's Role in Women's Health 08:53 The Importance of Testosterone 11:58 Misconceptions About Testosterone 15:08 Navigating Hormonal Changes in Women 18:05 Lifestyle Changes and Hormone Replacement 20:32 Addressing Overtraining and Hormonal Imbalances 22:49 Adapting Training and Nutrition Across Decades 27:03 Fitness for Women in Their 60s 33:00 Challenging Fixed Mindsets in Health 33:26 The Struggle with Instant Gratification 34:30 Detective Work in Health: Lifestyle vs. Hormones 35:54 The Illusion of Youth: Reflecting on Past Health 38:24 Mindfulness in Eating and Lifestyle Choices 40:13 Incorporating Mindfulness and Meditation 42:43 The Role of Mindfulness in Health Decisions 46:06 Understanding Alcohol and Emotional Connections 47:47 Debunking Myths: Hormones and Cancer 49:33 Taking Responsibility for Health Decisions 51:48 Forgiveness and Learning from Past Choices 54:05 The Complexity of Medication and Health

    1h 8m

  6. 07/14/2025

    Food diary review; Samantha

    Another food diary audit by yours truly. We dive into Samantha's eating and find things she is doing well and the things I want her to improve. I look for things like animal sources of nutrients, plant sources of nutrients, the actual numbers and consistency from day 1 of the week to day 7. Is this helpful for you? Add a comment!

    20 min

  7. 06/23/2025

    Food diary review; Keeley

    Keeley did Launchpad which continued into Launched (3 months total) and as part of the program I do a lot of food diary audits. I am looking at overall consistency with the data but also looking at food quality. You'll notice I try to spot patterns in people's eating that is creating inconsistency, ideally I can get to the underlying cause! If you liked this episode, let me know in the comments!

    19 min

  8. 06/18/2025

    The exact eating strategies I use on a daily basis

    I created a system for eating that is unique and essential. It's simple and you are likely already doing some of these things but you aren't aware of it (and that's part of the problem). An episode to empower you to eat better with more ease and enjoyment. More information on The Fix; www.cfkate.com/onlinecourses Chapters 00:00 Introduction to Nutrition Tools 06:05 Understanding Your Eating Habits 12:08 Client Success Stories and Realizations 18:04 The Fix: A New Approach to Eating 24:13 Building Healthy Habits Without Tracking 29:20 Motivation Through Community Challenges 34:33 Identifying Your Nutritional System 42:22 Life Changes and Nutritional Adjustments 51:33 Gut Health and Nutritional Repletion 56:44 Healthy Snacking and Cravings Management 01:05:33 The Power of Choice in Eating 01:10:46 Taste Hunger vs. Physical Hunger 01:17:19 Joyful Meals and Treats as a Strategy

    1h 28m
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Ratings & Reviews

5
out of 5
2 Ratings

About

Nutrition for people who want to look amazing but don't want to sacrifice their sanity for it. We want you to have a good relationship with food AND to look sexy AF.

Information

  • Creator
    Kate Gordon
  • Years Active
    2023 - 2026
  • Episodes
    62
  • Rating
    Explicit
  • Copyright
    © Kate Gordon
  • Show Website
    CFK Nutrition Podcast