In this insightful episode, Erin is joined by Stephanie Notaras, a seasoned dietitian, Director of the Dietician Counselling Skills Practice, and host of The Nutrition Counselling Podcast. Together, they dive into the often-overlooked emotional and psychological layers of nutrition change—what really keeps people stuck, and how both clients and practitioners can move through resistance, shame, and overwhelm toward lasting behavior change.

Stephanie shares evidence-based strategies for building confidence, increasing tolerance for discomfort, and setting realistic expectations in a world that constantly markets "quick fixes." Whether you're a healthcare professional or someone navigating your own wellness journey, this conversation is packed with wisdom, empathy, and actionable tools.

• Why change feels harder than it "should": Stephanie breaks down the gap between what people expect from nutrition changes and what actually happens—especially when it's slow, nonlinear, and emotionally taxing.
• The myth of motivation: Motivation isn't the whole story—Stephanie explains how confidence, not just motivation, is a crucial driver of sustainable change.
• Small wins are powerful: Rather than aiming for a full "food makeover," she encourages building confidence through small, meaningful actions within your capacity.
• What to do when clients have tried everything: Stephanie validates the experiences of chronic dieters and offers a framework for rebuilding trust in their ability to succeed.
• How to support all-or-nothing thinkers: She shares techniques for helping clients shift from perfectionism to progress-based thinking, even when they feel discouraged.
• Why clients stop showing up—and how to prevent it: Learn how to explicitly invite clients to return even when they feel like they've failed.
• The importance of setting expectations early: Teaching clients what to expect—especially the struggle—can increase their tolerance for change and help them stick with the process.
• Practitioner mindset shift: Erin and Stephanie discuss how providers can move from "fixers" to supportive guides, and why clients don't just need information—they need a therapeutic, individualized relationship.
• Google isn't the enemy: Stephanie offers a refreshing take on how to validate clients who come in with self-researched (and sometimes confusing) information, and how to build from it instead of shutting it down.

• Check out Stephanie's offerings on her website: Click here
• Stephanie's Podcast: The Nutrition Counselling Podcast – A must-listen for dietitians and nutrition professionals focused on mindset and counseling skills.
• Follow Stephanie on Instagram: @dietitiancounsellingskills (note: "counselling" is spelled with two Ls – she's Australian!)
• Free Facebook Group for Professionals: Stephanie offers regular free trainings and education for dietitians and nutritionists inside her Facebook group. Join here

• Visit our website for more episodes and information.
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In this episode, we dive into a client-centered approach to nutrition and behavior change. Our guest, Ian, shares his insights on how practitioners can create sustainable change by focusing on empowerment first, education second. The conversation highlights the importance of small, realistic goal setting and understanding the emotional challenges clients face when trying to make lasting health changes. Rather than pushing for perfection or drastic overnight transformations, Ian advocates for collaborative planning and supportive coaching to help clients achieve their goals and rebuild their confidence.

• Empowerment First, Education Second: Ian emphasizes that practitioners should prioritize empowering their clients rather than bombarding them with education at the outset. Empowering clients helps them feel more capable and motivated to make changes.
• The Power of Small, Achievable Goals: We discuss the importance of setting small, realistic goals that help build momentum and confidence. Rather than striving for perfection, small successes lead to long-term change and prevent discouragement.
• Breaking the All-or-Nothing Mindset: Ian addresses the common "all or nothing" thinking that many clients fall into, which often leads to feelings of failure. He highlights how to move away from this mindset and set expectations that are more forgiving and flexible.
• Collaborative Coaching Approach: Instead of dictating what clients "should" do, Ian stresses the importance of negotiation and working together to set a plan that meets clients where they are. This collaborative approach fosters trust and ensures that clients are truly committed to their goals.
• Sustainable Change Through Layered Goals: The conversation also covers how practitioners can layer small goals over time to create lasting behavioral change, as opposed to overwhelming clients with large, difficult plans.
• The Role of the Practitioner: Practitioners should view themselves as collaborators, guiding clients through manageable steps and providing support when setbacks occur. This approach fosters a sense of agency in clients and helps them stay engaged in their health journey.
• Building Confidence Through Support: Clients often enter the process with broken confidence, and this episode discusses how practitioners can rebuild that confidence by focusing on small wins, empathy, and consistent encouragement.

• Food Story Coaching Program: Ian offers an online, self-directed training program for practitioners. The course includes seven modules designed to teach the philosophy and skills necessary to empower clients and create lasting change. It also includes live mentorship calls and peer mentorship with one of Ian's master coaches. To learn more, visit https://www.foodstorycoaching.com/fundamentals
• Contact Ian:
  • Food Story Coaching Certification: https://www.foodstorycoaching.com/contact
  • Work with Ian: https://ianrubin.com
  • Study under Ian at The National University of National Medicine: https://nunm.edu/faculty/ian-rubin-ma-cpt-chc/
  • LinkedIn: Ian Rubin

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode of the Empowered Nutrition Podcast, we sit down with Udo Erasmus, a health expert, author, and pioneer in the field of nutrition, particularly healthy oils. Best known for his book Fats That Heal, Fats That Kill, Udo shares his journey and insights on the importance of essential fatty acids and how food choices, like eliminating processed vegetable oils and sugars, can significantly improve energy, digestion, and overall well-being.

Udo emphasizes the power of awareness in nutrition, encouraging listeners to experiment with their diets to better understand how foods affect their bodies. He also discusses the crucial role of digestion, explaining how cooking depletes enzymes and probiotics, and why a plant-based, raw-food approach can optimize digestive health. Udo's expertise and personal experiences provide a relatable and inspiring approach to holistic nutrition.

• The Impact of Oils on Health: Udo discusses how different oils, particularly processed vegetable oils, affect our bodies. He encourages listeners to experiment by eliminating certain oils from their diet to observe how they feel, emphasizing the importance of awareness in making healthy dietary choices.
• Omega-3 Alternatives: Udo talks about his journey with oils and introduces his blended oils that provide a balanced approach to nutrition. He also mentions the importance of flax oil as a source of Omega-3 and his personal philosophy on achieving a healthier, more sustainable diet.
• The Role of Awareness in Health: Udo emphasizes that taking ownership of your health is crucial. The more aware you become of how certain foods affect your body, the better choices you can make, leading to long-lasting improvements in your overall health and energy levels.
• Personal Experience with Nutrition: Udo shares a heartwarming story about his son learning the consequences of consuming too much sugar, illustrating the power of self-discovery in nutrition. By guiding his son to notice the effects of sugar on his energy levels, Udo highlights the importance of taking ownership of your own health journey.
• The Digestion Equation: Udo explains how cooking destroys essential enzymes and probiotics found in raw foods, making digestion more challenging for our bodies. He recommends four key components for optimal digestion: raw, plant-based foods, fiber, probiotics, and bitters. These can support your digestive system and maintain a healthy gut microbiome.

• Udo's Choice Oils: Udo's premium oils can be found at Udo's Choice.
• Udo Erasmus Website : udoerasmus.com, where you can find information about holistic health and nutrition.
• Social Media & Podcast Appearances: Udo Erasmus can be found on multiple platforms including:
  • LinkedIn: Udo Erasmus
  • YouTube: @UdoErasmus
  • Instagram: @udoerasmus
  • Facebook. The Udo Erasmus
• For more podcasts and information, visit Udo Erasmus Podcast

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In this episode of the Empowered Nutrition Podcast, Erin is joined by Julia Mitchell, a functional nutritionist, bison rancher, and mother of two. Julia combines her expertise in Muscle-Centric Medicine® from her work with Dr. Gabrielle Lyon's Clinic, regenerative agriculture, and food quality to help individuals optimize their health. As a Certified Nutrition Specialist (CNS) and Licensed Dietitian-Nutritionist (LDN), Julia discusses the importance of building muscle mass and consuming nutrient-dense foods like grass-fed animal proteins to improve body composition and support longevity. She also shares insights from her experience raising grass-fed bison in Alberta, where she practices regenerative agriculture to promote personal health and improve land quality. Throughout the episode, Julia emphasizes the need for sustainable nutrition strategies, understanding macronutrient needs, and the role of resistance training in enhancing metabolic efficiency.

• The Muscle Metaphor for Blood Sugar Management:
  Julia explains how muscle acts like a "sponge" for glucose and fatty acids, emphasizing that larger muscle mass means better capacity to absorb and store nutrients efficiently, preventing excess in the bloodstream.
• Why Cutting Carbs Alone Isn't Enough:
  While reducing carbs can help lower blood sugar, it doesn't improve your body's ability to handle glucose in the long term. Resistance training is crucial for building muscle mass and improving metabolic efficiency.
• The Danger of Crash Diets and Caloric Restriction:
  Prolonged caloric restriction or crash dieting can lead to muscle loss, reducing metabolic capacity and making it harder to maintain weight loss in the future. The importance of preserving lean mass while losing fat is emphasized.
• Macro Tracking as a Tool for Awareness:
  Tracking macronutrients, particularly protein, can help individuals understand their eating habits and ensure they're meeting their nutritional needs. However, it's not for everyone and should be used as a learning tool, especially for those without a disordered relationship with food.
• How Tracking Can Prevent Overeating:
  Julia explains how tracking food intake can help individuals avoid mindless overeating, a common problem in today's food environment, where calorie-dense foods are easily accessible.
• The Balance of Nutrient Density and Caloric Control:
  While eating nutrient-dense foods is important, it's also necessary to be mindful of calorie intake to avoid weight gain. Being curious about your nutrition and learning how to optimize it is key to achieving long-term health goals.

• Follow Julia on Instagram: Stay connected with Julia for more nutrition insights at @juliathenutritionist.
• Dr. Gabrielle Lyon's Practice: To learn more about Julia's practice and to work with her directly.
• Follow Dr. Lyon on Instagram: @drgabriellelyon

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
• Subscribe to our podcast and leave a review!

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In this episode of the Empowered Nutrition Podcast, Erin is joined by Dr. Rachele Pojednic, a renowned expert in nutrition, supplementation, and muscle physiology. Dr. Pojednic is the CEO and Founder of Strong Process Education, the Director of Scientific Research at Restore Hyperwellness, and a Lecturer at Stanford University. With a PhD in nutritional biochemistry, she has conducted extensive research on the impact of nutrition and exercise on muscle health, performance, and recovery. During this conversation, Dr. Pojednic and Erin discuss the growing body of evidence around creatine supplementation for women, the importance of muscle maintenance for longevity, and how to sift through wellness trends to find what truly works. The episode also explores common wellness myths, the science behind GLP-1 medications, and why focusing on the long-term approach to health is key to living your best life.

• Creatine for Women: Dr. Pojednic discusses how creatine supplementation (3-5 grams per day) is showing promising results for women's cognitive health and physical performance, with no need for a loading phase. The benefits accumulate in muscles and other tissues, including the brain.
• Debunking Wellness Myths: The conversation dives into common wellness trends and myths, with Dr. Pojednic pointing out that supplements should be viewed as tools for marginal gains, not miracle solutions. Foundational nutrition—getting enough protein, fiber, and healthy fats—remains crucial.
• The Truth About GLP-1 Supplements: Dr. Pojednic explains the difference between prescription GLP-1 medications (like Ozempic and Wegovy) and the herbal supplements that claim to mimic them. While some herbs may mildly stimulate GLP-1 production, they cannot match the potency of the prescription versions, which are GLP-1 receptor agonists.
• Why Muscle Maintenance Matters: Dr. Pojednic emphasizes the importance of maintaining lean muscle mass, particularly for women, to ensure long-term health and vitality. Strength training is key to improving performance and supporting longevity, especially as muscle loss accelerates starting in your 30s.
• Long-Term Health and Longevity: Rather than focusing on achieving a specific body image or trying to extend life by a few years, Dr. Pojednic talks about the importance of increasing healthspan—living a strong, active life well into old age.
• Avoiding Shiny Object Syndrome in Wellness: Dr. Pojednic shares her perspective on how wellness trends and quick fixes can be distracting. She encourages focusing on long-term goals and taking an evidence-based approach to supplements, exercise, and overall health.

• Dr. Rachele Pojednic's Website: www.rachelepojednic.com
• Strong Process Education: Dr. Pojednic's education platform offering accredited, evidence-based courses on nutrition, supplementation, and more for wellness professionals. Visit www.strongprocess.com to explore courses on general nutrition, exercise physiology, gut-brain connection, recovery, and more.
  • Use discount code: EMPOWERED50
• Restore Hyperwellness: Dr. Pojednic serves as the Director of Scientific Research at Restore Hyperwellness, an innovative wellness company. Learn more about their services at www.restore.com.
• Social Media: Follow Dr. Rachele Pojednic for more insights on nutrition and wellness:
  • Instagram: @rachelepojednic
  • Istagram: @strongprocess
  • Facebook: www.facebook.com/strongprocess

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
• Subscribe to our podcast and leave a review!

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In this episode of the Empowered Nutrition Podcast, we sit down with Dr. Melissa McCreery, a PhD clinical psychologist, to explore the complex relationship between food, mindset, and health. Dr. McCreery shares her expertise on emotional eating, perfectionism, and the psychological factors that contribute to overeating. We dive into how hidden emotional needs, or "hidden hungers," can drive unhealthy eating patterns, and how addressing both the emotional and physiological aspects of food can lead to lasting change. Dr. McCreery also discusses the importance of shifting from a mindset of restriction to one of self-compassion and curiosity when it comes to food and weight management. This episode offers valuable insights for anyone looking to break free from negative cycles around food and create a healthier, more balanced relationship with eating.

• The Problem with "Cheat Days": Why constructing a relationship with food that involves cheating can lead to a cycle of guilt and overeating.
• Hidden Hungers: Emotional eating often acts as a coping mechanism for unmet emotional or psychological needs. Understanding these hidden hungers is key to breaking unhealthy food patterns.
• The Role of Physiology: Metabolic factors like insulin resistance and gut health can play a significant role in appetite regulation, complicating the emotional eating cycle.
• Weight Loss Medications: A discussion on GLP-1 medications, their benefits in the short term, and the importance of addressing the underlying psychological and emotional issues for long-term success.
• Shifting Your Mindset: Moving from a place of "I have to" to "I want to" when it comes to making healthier choices, and how this mindset shift can lead to lasting change.
• The Power of Compassion: Recognizing that making lasting change requires understanding and compassion for yourself, especially when facing challenges around food.

• Website: TooMuchOnHerPlate.com
• Free Quiz: TooMuchOnHerPlate Quiz
• Podcast: Too Much On Her Plate Podcast
• Instagram: @TooMuchOnHerPlate
• Facebook: Too Much On Her Plate
• LinkedIn: Dr. Melissa McCreery

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode, we sit down with Kerry Lett, a registered dietitian and certified lactation counselor who specializes in pediatric nutrition, picky eating, food allergies, and maternal health. Kerry offers a wealth of insight on feeding children, from the early stages of introducing solids to navigating picky eating in toddlers and adolescence. They dive into the important differences between feeding neurotypical and neurodivergent children, bust common myths surrounding picky eating, and discuss effective, research-backed strategies for making mealtime a less stressful experience for both parents and kids. Whether you're a parent with a picky eater or someone interested in child feeding strategies, this episode is packed with practical advice and fresh perspectives

• Kerry's Journey into Pediatric Nutrition
  • Carrie shares her path from wanting to be a pediatrician to becoming a registered dietitian specializing in pediatric and maternal nutrition. She discusses the importance of preventing health issues before they arise, rather than just treating them once they occur, and how she focuses on supporting families through every stage of life.
• The Challenges of Feeding Kids Today
  • The conversation shifts to the common challenges parents face when it comes to feeding their children, especially with the overwhelming amount of conflicting information available online. Kerry explains how parents often feel lost or confused when it comes to starting solids and managing picky eating.
• Picky Eating: Is It Becoming More Prevalent?
  • Kerry discusses the growing trend of picky eating, pointing out that sensory issues and neurodivergence may be contributing factors. She shares insights into why picky eating seems more common today and how societal and environmental changes may be influencing this shift.
• Division of Responsibility in Feeding
  • Kerry explores the "division of responsibility" model popularized by Ellen Satter, where parents are responsible for providing healthy meals, and children are responsible for deciding whether or not to eat. She explains how this framework can be adapted for picky eaters and provides tips on balancing autonomy with structure during mealtime.
• The Role of Sensory Exploration in Feeding
  • Sensory exploration is a key part of Kerry's approach. She emphasizes the importance of letting kids explore food in a non-threatening way, from touching and smelling to playing with food before even thinking about eating it. This helps build familiarity and reduces fear around new foods.
• How to Transition from Purees to Solids
  • Kerry offers advice on introducing solids to babies, explaining that combining purees with baby-led weaning can be a successful approach. She discusses the benefits of both methods and how they can be used together to teach children to enjoy a variety of textures and flavors.
• Handling Picky Eating in Adolescents
  • The conversation wraps up with a look at picky eating in adolescence, a less commonly discussed topic. Kerry talks about the importance of setting boundaries, offering healthy snack options, and guiding teens toward more balanced food choices without controlling their autonomy.

• Kerry Lett's Practice:
  • Kerry is the founder of Milestones Pediatric and Maternal Nutrition, where she and her team offer personalized nutrition counseling and lactation consulting to help families thrive.
  • Website: Milestones Pediatric and Maternal Nutrition
  • Instagram: @milestonesnutrition
• Books & Approaches Referenced:
  • Ellen Satter's Division of Responsibility: Kerry references Ellen Satter's model of feeding where parents provide the "what, when, and where" of feeding, while kids decide if and how much to eat.
  • The SOS Approach to Feeding by Dr. Kay Toomey: This multidisciplinary approach is crucial for children with sensory needs, developmental issues, or fear and aversions around food.
  • "From Yuck to Yum" Framework: Kerry shares her personalized approach to feeding based on evidence-based strategies, blending concepts from Satter's and Toomey's work.
• Free Resources:
  • Free E-books on Pediatric Feeding, helpful blogs, and more on Kerry's website for parents looking for support on picky eating, child nutrition, and feeding strategies.

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode, we delve into the intricate relationship between the nervous system, trauma, and overall gut health with psychotherapist Michelle White. We explore how understanding and addressing the root causes of chronic stress can lead to long-lasting healing. Michelle explains how embodied psychotherapy can calm the mind, emotions, and body, highlighting the often-overlooked impact of stress on gut health. She emphasizes that when stress triggers physical symptoms, traditional talk therapy alone is insufficient. Instead, Michelle shares insights on her therapeutic approach, which combines relaxation and embodied techniques with deeper self-exploration to effectively resolve symptoms and promote healing.

• Understanding the Nervous System: The importance of identifying and addressing what activates the nervous system, particularly in the context of trauma and chronic stress.
• Therapeutic Process: Michelle outlines her approach, including weekly sessions, embodied work, and the significance of homework for continued practice outside of therapy.
• Tools for Healing: Discussion on using apps and vagus nerve devices, and the necessity of addressing underlying issues rather than relying solely on technological solutions.
• Safety and Healing: The fundamental human desire for safety and how true healing involves feeling secure within oneself.

• Podcast: Happy Inside – Available on Apple Podcasts and Spotify.
• Website: happyinside.com.au – For more information on Michelle's practice and resources.
• Social Media: IG: @sohappyinside | Facebook: Happy Inside
• iPhone App: Offers gut-directed imagery and other relaxation tools for personal use.

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
• Subscribe to our podcast and leave a review!

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In this episode, Erin Skinner welcomes Haley Smith, a Certified Fertility Awareness Practitioner and the founder of Innate Rhythm and the Fertility Freedom Podcast. Haley's mission is clear: to empower women overlooked by the traditional healthcare system with body literacy, self-trust, and fertility awareness. Together, they discuss how women can optimize fertility through nourishment, mindfulness, and lifestyle adjustments. Haley explains how adding nutrient-dense foods, improving sleep, and managing stress can create the right environment for conception. She also shares her personal experience of how emotional and physical stress impacted her menstrual cycle and fertility. Erin and Haley dive deep into the connection between safety signals to the body and successful conception, emphasizing that fertility is about more than just biology—it's about creating space in your life for new possibilities.

• Mindful Eating for Fertility: Haley advocates for adding quality high proteins and whole foods to support fertility, rather than cutting things out. It's about sending safety signals to the body through nourishment.
• Body's Safety Signals & Fertility: Stress, over-exercising, and emotional turmoil can signal to the body that it's not safe to conceive. Haley shares how her own stressful breakup and calorie deficit caused her to stop ovulating for nine months.
• Fertility Awareness & Tracking: Haley highlights the importance of tracking your cycle and temperature to understand when you're ovulating. She explains that even if you're bleeding, you may not be ovulating—something only tracking can reveal.
• Foundations of Fertility: Before diving into supplements or other interventions, it's essential to focus on the foundations of sleep, stress management, exercise, and nutrition. Haley emphasizes starting with small changes like getting sunlight in the morning and increasing protein intake.
• Tailored Health Protocols: Haley explains her approach to working with clients, which starts with gathering data through cycle charting, lab work, and health intake forms. This helps her create personalized health protocols, with a commitment to at least four months of focused change.

• Haley's Practice: Innate Rhythm.
  • Check out a 'Free Discovery Call'
  • Group Program: Fertility Freedom, launching later this year.
• Haley's Instagram: @fertilityfreedom.ir
• Haley's Podcast: Fertility Freedom Podcast
• Tests mentioned: The Dutch Test for sex and adrenal hormone metabolites.

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
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In this episode of the Empowered Nutrition Podcast, we are joined by Lily Nichols, a Registered Dietitian Nutritionist, Certified Diabetes Educator, and researcher known for her evidence-based approach to prenatal nutrition. Lily is the founder of the Institute for Prenatal NutritionⓇ and co-founder of the Women's Health Nutrition Academy. She has authored several bestselling books on real food nutrition that have influenced prenatal health worldwide.

In this discussion, Lily shares insights into the relationship between insulin resistance and gestational diabetes, emphasizing the importance of managing blood sugar before, during, and after pregnancy. She also provides empowering strategies to reduce long-term health risks and ensure optimal outcomes for both mothers and their babies.

• Insulin Resistance Preconception: Lily explains that insulin resistance may already exist before pregnancy, contributing to the development of gestational diabetes.
• Continuous Glucose Monitoring Study: A study discussed by Lily reveals that women who developed gestational diabetes showed higher blood sugar levels from the beginning of pregnancy, even before typical testing at 24–28 weeks.
• The Importance of Preconception Blood Sugar Management: Lily emphasizes that managing blood sugar before pregnancy, through proper diet, supplements, and lifestyle adjustments, can significantly reduce the risk of gestational diabetes.
• Gestational Diabetes and Long-Term Health: Women who develop GD are at a higher risk of type 2 diabetes later in life. Lily describes GD as a "warning light" and stresses the importance of lifestyle changes post-pregnancy to maintain healthy blood sugar levels.
• The Role of Key Nutrients: Lily mentions the importance of nutrients like magnesium, vitamin D, and inositol in maintaining healthy blood sugar levels.
• Empowering Women: Rather than stigmatizing gestational diabetes, Lily highlights how knowledge of one's blood sugar control can be empowering, leading to proactive health decisions and better long-term outcomes.
• Gestational Diabetes Resources: Lily shares information about her professional training programs and the network she has built to ensure women have access to high-quality clinical care.

• Lily Nichols' Website: LilyNicholsRDN.com – A hub for free articles, blog posts, and educational content on prenatal and gestational diabetes nutrition.
• Books by Lily Nichols:
  • Real Food for Gestational Diabetes
  • Real Food for Pregnancy
  • Real Food for Fertility
• Free Video Series on Gestational Diabetes: Available on Lily's website under the "Freebies" tab.
• Women's Health Nutrition Academy: Professional webinars on prenatal nutrition.
• Institute for Prenatal Nutrition: A clinical mentorship program for health professionals. Apply to be in the October cohort!
• Instagram: Follow Lily Nichols (@lilynicholsrdn) on Instagram for research briefs, food inspiration, and practical tips.

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
• Subscribe to our podcast and leave a review!

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