Podcast
Nutri Upgrade
Hosted by Natalia Kay · EN
Embark on a healthier diet and lifestyle with guidance from an experienced nutritionist and weight loss expert, Natalia Kay, who's overcome weight struggles, IBS, PCOS, PMS, and depression through nutrition. Expect science-backed tips, eye-opening facts, busting myths, real-life stories, a serious boost of motivation and reshaping your perspective on healthy eating. Discover how diet impacts everything in your life: from your mood, productivity and daily energy to your personality traits, symptoms and disease risk. Ready to upgrade your life? Tune in and follow!
10episodes
Episodes
Newest firstAll episodes
Do You Need to Take Supplements?
Sep 13, 202400:30:32Tap to summarizeIn this episode, I explain when dietary supplements are needed even if you are eating a healthy diet and the criteria the professionals use to choose the right supplements. If you ever wondered if you need to get a bottle of supplements to "get healthier" or feel better or buy each supplement that is well marketed or you are in the opposite camp believing that none of the supplements are ever needed if you eat a varied diet, I am hoping to shed some light on this contentious topic helping you see the situation from a different perspective and choose the path of action that is best for your current needs. --------------------------------------------------------------- Follow me on Instagram (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet) Say thank you and support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com You can contact me by DM on Instagram or email me at nutriupgrade@gmail.com
Transcribe →Part 2 of 2: How to Stop Stress Eating with Effective Stress-Reduction Techniques
Aug 29, 202400:39:49Tap to summarizeMany people blame stress eating as the main barrier to weight loss and sticking to healthy habits. To stop stress eating, we need to address the cause of it which is stress and cortisol. Reducing them in effective and healthy way will help you avoid unwanted episodes of stress eating and have a lasting effect on the nervous system, making you calmer, happier and more resilient. Here are my remaining 5 out of 10 most effective tips for lowering cortisol, as backed up by science. If you haven't listened to the first part of the conversation, do tune in to get all instruments for lowering your cortisol and destressing: Part 1 of 2: How to Stop Stress Eating with Effective Stress-Reduction Techniques Timestamps: (05:42) Tip #6(09:25) Tip #7(13:28) Tip #8(20:37) Tip #9(22:33) Tip #10(28:29) Putting it all together(31:14) What I do to de-stress You're welcome! xx --------------------------------------------------------------- Follow me on Instagram (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet) Say thank you and support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →Part 1 of 2: How to Stop Stress Eating with Effective Stress-Reduction Techniques
Aug 14, 202400:35:12Tap to summarizeTo tackle the issue of stress eating, we must address the underlying cause: stress itself. It’s crucial to manage it effectively and healthily, ensuring it doesn’t impair how we feel the following day and that we successfully lower cortisol to avoid its destructive impact on our body and health. Here are my 5 out of 10 total core most effective tips for lowering cortisol, backed up by science. Stay tuned for the next episode with the remaining 5 tips explained in detail to lower cortisol, reduce stress and avoid stress eating. If you haven't listened to the episode Why Stress Triggers Cravings and Increases Your Appetite, I strongly recommend you tune in for valuable insights. Timestamps: (12:50) Tip #1(15:33) Tip #2(19:30) Tip #3(23:28) Tip #4(25:52) Tip #5 --------------------------------------------------------------- Follow me on Instagram (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet) Say thank you and support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →Life Update: Burnout, Instagram Dilemma, SIBO Treatment and Starting a Master's Degree in Nutrition
Aug 1, 202400:48:17Tap to summarizeHey there, it's been a minute! In this casual conversation, I share some pivotal life events, why I took a break from podcasting and social media, and the valuable lessons I've learned along the way. I’d love to hear your thoughts in the comments below or via DM, especially on life updates #1 and #3. Timestamps: (2:37) Life Update #1: Burnout and Instagram vs YouTube dilemma (14:47) Professional update #2: Starting a Master's degree this autumn (22:26) Life update #3: My experience and treatment of SIBO and getting diagnosed with Gilbert's syndrome I hope you enjoyed this friendly chat and I stay tuned for the next usual informative episode picking up where we left off. --------------------------------------------------------------- Follow me on Instagram (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet) Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →Why Stress Triggers Cravings and Increases Your Appetite
May 14, 202400:29:38Tap to summarizeHave you ever found yourself craving foods high in sugar, fat, salt and calories after a stressful day/week/other period in your life? There's a scientific explanation behind it and it is not 'a lack of willpower' as you might think. Here are 4 processes taking place in your body that are creating such cravings and increasing appetite: 10:14 Reason #116:27 Reason #222:11 Reason #325:04 Reason #4 Please follow this show as you'll get notified when the next episode will come out and it will be all about reducing cortisol naturally and techniques to increase stress tolerance through a healthy diet and lifestyle. If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show. Follow me on Instagram (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet) Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →5 Healthy Eating Rules I Teach My Children That I Also Coach to My Clients
Apr 26, 202400:42:24Tap to summarizeThis is what happens when your mum is a nutritionist. :) You get taught what to eat best, how to eat, why it is important and what to do to prevent eating disorders. I am a practicing nutritionist and a mom of 2 young girls, 3 and 6, and I am passing on my legacy to them. As there are many beginners who are starting out their healthy eating journey there are some foundational rules and principles of healthy eating that will transform not only your diet, but also health, digestion and weight. Timestamps: (07:02) Rule Number 1 (13:33) Rule Number 2 (17:18) Rule Number 3 (20:22) Rule Number 4 (23:29) Rule Number 5 (31:15) Bonus Rule Other episodes mentioned are: Episode about water and hydration and how to do it correctly Free Masterclass on Improving Your Immunity with Nutrition and Lifestyle ChangesReady to start your own personalised nutrition plan under professional guidance, improve your health, balance hormones and lose weight? Email me at nutriupgrade@gmail.com and let's start working towards your goals! If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show. Turn the ring bell button notification so that you get notified whenever a new episode is released. Follow me on Instagram (the place to vote for the topic of the next and get notified about the upcoming Workshops on Anti-PCOS Diet and Blood Sugar Stabilisation Diet) Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →Why Exercising Does Not Help Weight Loss
Apr 12, 202400:40:34Tap to summarizeThe episodes mentioned are: Can Diet Change Your Personality and Mood?3 Key Reasons Why Calorie Deficit Is Not the Answer for Weight LossHow to Make Your Healthy Diet Absolutely Delicious If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show. Turn the ring bell button notification so that you get notified whenever a new episode is released. Follow me on Instagram (the place to vote for the topic of the next Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →Small Changes in Diet and Lifestyle for Big Results in Weight Loss, Health and Fitness
Mar 26, 202400:57:21Tap to summarizeHello, I am so glad you landed on my episode! Here's a small summary of what I am talking about today: situations when small and gradual changes are preferred over more extensive and immediate changes situations when going 'all in' or 'cold turkey' is more preferred over tiny changes introduced gradually why small gradual change is effective on your habit formation examples of small gradual changes you can start implementing today in your diet and lifestyle without overwhelm real-life examples from clients and my health journey Homework / Assignment for You, my Listener: pick 2 micro changes you'd like to implement (whether any of those that I've mentioned or pick your own) and tag me in your social media post/story sharing your choices and how you're going to take your first steps! I am @nutriupgrade on Instagram and I would love to hear from you! Ready to get your substitutions list to know exactly how to replace your problematic foods to improve digestion, lower inflammation, balance hormones, lose weight and feel more energised? Email me at nutriupgrade@gmail.com and let's start working towards your goals! This episode was greatly inspired by James Clear book "Atomic Habits" and Francesca Amber, the host of "The Law of Attraction Changed My Life" podcast. If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and helps other people to discover my show. Turn the ring bell button notification so that you get notified whenever a new episode is released. Follow me on Instagram (the place to vote for the topic of the next Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com
Transcribe →9 Biggest Reasons Behind Low Immunity
Mar 8, 202400:59:20Tap to summarizeEver wonder why you seem to catch every bug that goes around? Your lifestyle and diet play a massive role and can determine how frequently as well as how severely you get sick. Let’s dive into the fascinating biology behind frequent illnesses and how everyday habits can disrupt your body’s defence mechanisms. Link to my blog post if you want to have a cheatsheet Please follow my show if you haven't already, I promise to make your journey easier and fun! If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and it helps other people to discover my show. Turn the ring bell button notification so that you get notified whenever a new episode is released. Follow me on Instagram (the place to vote for the topic of the next podcast episode) and Facebook where I post updates on all upcoming group workshops Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com If you'd like a personal consultation, you can book it by emailing me at nutriupgrade@gmail.com, I'd be happy to help!
Transcribe →3 Key Reasons Why Calorie Deficit Is Not the Answer for Weight Loss
Feb 9, 202400:21:15Tap to summarizeAre you counting calories and maintaining a calorie deficit, yet still struggling to lose weight? Do you experience low energy, hair loss, poor nail and skin condition, and generally don't feel full of life and health? This episode is for you! As a nutritionist and someone who had tried dozens of diets in my 20s to lose weight, I want to debunk the calorie deficit myth and in this episode, I am explaining the 3 major reasons why calorie cutting and calorie deficit do not work for lasting fat burn and what you need to do instead. Resources mentioned in this episode: Podcast Episode How to Make Your Healthy Diet Absolutely Delicious Blog Post Do Calories Matter in Weight Loss? Please follow my show if you haven't already, I promise to make your journey easier and fun! If you could take a few seconds to rate and review this show, it would help me out A LOT! Your feedback helps me create more episodes like this and it helps other people to discover my show. Turn the ring bell button notification so that you get notified whenever a new episode is released. Follow me on Instagram (the place to vote for the topic of the next podcast episode) and Facebook where I post updates on all upcoming group workshops Support the show You can find more information about my services, my expertise and my background as well as find lots of helpful information in my blog at my website www.nutriupgrade.com If you'd like a personal consultation, you can book it by emailing me at nutriupgrade@gmail.com, I'd be happy to help!
Transcribe →