What’s a wellness hack that no one talks about? Wearing a CGM!

A CGM is the common abbreviation for a continuous glucose monitor – a wearable device that uses real-time data to help you understand and manage your blood sugar spikes from food after meals. Typically, most CGM devices are worn on the upper arm or abdomen for 7-10 days and provide continuous glucose readings every 5 minutes to a Bluetooth-enabled smart device.

As you might expect, a CGM graph could determine if you are experiencing frequent blood sugar spikes after meals, however, there are other factors that can lead to blood sugar imbalances like stress, poor sleep quality, medications, and dehydration. Long term blood sugar dysregulation can lead to insulin resistance, which drives inflammation, chronic diseases, excessive hunger, immune suppression and fat storage.

In this week’s podcast episode, I discuss my favorite insider tips and tricks to optimizing blood sugar and give you a sneak peek into the process of how our dietitians interpret data from your device, including:

•  Using your waking and sleeping times to set blood sugar goals
• Looking at your baseline glucose numbers
• What does your blood sugar look like after a meal? What about two hours after a meal?
• Nighttime glucose levels
• Setting happy-medium goals for individuals with insulin resistance
• Experimenting with meal times, carbohydrate quality, alcohol, fasting, and improving external factors like stress and sleep

Ready to dive in? Listen here!

Want to use real-time data to understand your blood sugar? Grab a CGM device here!

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

Could a functional hormone panel explain your fatigue and resistance to weight loss?

The answer is yes, but it’s really difficult to find a solution to hormonal imbalances through conventional testing.

Here’s why: Hormonal imbalances can cause a multitude of symptoms such as weight loss resistance, fatigue, anxiety, depression, and common menstrual cycle symptoms like mood swings, breast tenderness and PMS. Evaluating hormones through conventional hormone labs are equivocally comparable to looking at a small part of a bigger picture.

So, what’s the preferred approach for hormone health and what are the reasons why you should get a functional hormone panel? Stay tuned as I unravel the mystery of hormone testing and why the basic conventional markers such as TSH, T4, estradiol, etc., will not give you the whole picture.

In this episode, I discuss my top three reasons for a functional hormone panel:

1. The concept of ‘pregnenolone steal’ and how chronic stress creates an environment that to make an insufficient amount of sex hormones.
2. Not only looking at sex hormones like estrogen and testosterone, but also testing for an imbalance in the adrenal hormones. This can lead to an irregular cortisol pattern, blood sugar imbalances, anxiety, weight gain, and excessive hunger.
3.  Understanding your risks for breast cancer by evaluating estrogen metabolites. Functional hormone panels are great for looking at the individual pathways of estrogen molecules and whether the estrogen in your body is more prone to being protective or promoting of breast cancer.

Let's get into it! 

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

IBS Case Study

Ever wonder how a functional dietitian could help heal gut dysfunction?

The microbiome is considered the powerhouse of our health, and when there is an imbalance of good commensal bacteria, your digestive health is likely to be compromised.

Interestingly, Most of our GI-focused clients come to us as a last-ditch effort to find relief from chronic intestinal symptoms that may have been previously diagnosed by a gastroenterologist (IBS, SIBO, Crohn’s, etc.). While the diagnosis is important, it is vital to know that the root cause of diagnosis might not be addressed and your symptoms may still be a hinderance - this is where a functional dietitian comes in.

The benefits of working with a functional dietitian to help you heal your gut would include:

• Bioindividuality: we collect detailed information at intake to identify root causes and create an individualized nutrition care plan and support for your digestion.
• Functional stool tests to analyze the entire microbiome of the digestive system
• Supplemental support
• Vagal toning to improve the communication between the nervous system and digestive system.

We are so excited to use this podcast episode as an opportunity to explain our clinical and functional approach to IBS. Join us for a case study with Erin Skinner, MS, RD, IFNCP as she discusses her two-phased approach for IBS symptoms and how it helped Susie have a successful recovery from IBS.

Listen here! https://www.empowerednutrition.health/ibscasestudy/

Speaking of eating for life, did we mention that we also offer a Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

How to Break the Diet Cycle with a Low-Carb, Real-Food Approach with Dr. Lucy Burns

Are you tired of diet after diet? Are you constantly gaining weight then losing weight, just to gain it all back again? If you are just as fed up as we are, then you are in for a treat ;) Today, we are joined with Dr. Lucy Burns all the way from Australia! We are taking all of your low-carb myths and mysteries and putting them to light as we answer all of your burning questions on how to stop dieting forever and finally fall into a balanced eating style that works in real-life so that you don’t have to ever worry about dieting again.

Dr. Burns dishes on:

·      How do we shift our thinking on what “diet foods” consist of?

·      Is there a best time to begin this style of eating?

·      How does self-talk play a role?

·      What is the reason we are driven towards certain foods?

·      Is there a reason why I am craving carbohydrates and sweets so much?

·      What is the deal with fiber? And how much do we really need?

·      What different lifestyle trends impact our lab levels?

·      Is it possible to prevent diseases with food alone?

·      What if I am pregnant or breastfeeding— what is the best eating pattern for that?

·      How do you maintain the weight loss once it is lost?

Are you ready to stop dieting and start living? 

 Want to get more of Dr. Lucy Burns’ wisdom and insight? We totally understand! You can find her on her website, learn about the programs she offers, follow her suggestions and insight on Instagram, listen to her podcast, and even like her practice on Facebook.

Prefer to watch instead of listen? We love to put a face to the name! You can see our livestreamed chat on our YouTube channel!

Speaking of eating for life, did we mention that we also offer a Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

Whether you’re sober curious, want to cut back, or just want to get some more information on the impacts of alcohol, you’ve come to the right place. This is our first time on the podcast taking a closer look at the health implications of alcohol to determine if it is something that can be used in ‘moderation’ or could be scaled down completely. This week, we are joined with This Naked Mind senior coach and functional nutritionist Teri Patterson to help us spill the tea.

We answer these burning questions:

• Where is the best place to start if you are thinking about quitting or reducing alcohol?
• How do you set meaningful intentions related to alcohol?
• How do you dictate the role that alcohol has in our lives?
• Alcohol’s affect in our dopamine and pleasure receptors—how does this impact our other pleasures in life?
• Does alcohol impact blood sugar, cortisol, and other hormones?
• Are there safe levels of alcohol consumption?
• Are there healthier types of alcohol?
• What are some other tools that we can use when we are uncomfortable without libations?
• Let’s help reframe the thoughts: what can be gained by reducing alcohol?

Take a listen, you won’t regret it!

Can’t get enough of what Teri has talked about? We know, she is so full of light and positive energy. You can find her recommendations on her website, follow her suggestions and insight on Instagram, and follow her coaching on Facebook. On her website, you can find her FREE resource titled “Five Healthy Reasons to Take a Break”

Prefer to watch instead of listen? You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

We understand that childhood obesity isn’t something that can be solved (or even explained) in one hour, but we scratch the surface with fellow registered dietitian, Deirdre Pizzoferrato, about what are some possibilities for the root causes and what are some of the preventative measures we can take to help shift the numbers in a positive direction.

Today, we unpack:

• What are some of the root causes of childhood obesity?
• How much does our genetics and epigenomics play a role?
• What is the primary prevention?
• Can nutrition during pregnancy impact the child’s metabolism?
• How do these factors this impact the microbiome?
• How does this tie back into the gut-brain relationship?
• What are the different methods to childhood feeding?

Let’s get into it! 

Want to take a look at some of the resources that Deirdre has to offer? Let us hook you up! You can find her on her website, read her book, and take a look at some of her many resources.

Prefer to watch instead of listen? We love to put a face to the name, and Addie’s is one to recognize.  You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

Feel that you are constantly struggling with energy throughout your cycle? Not sure what to eat or when to use your hormones to push your workout to the next level? We are once again joined by Dr. Addie Holzmann for her second podcast episode with us to talk about all things related to training and nutrition throughout your hormone cycle! This episode will help you understand why your workouts fluctuate throughout your month and how you can leverage hormones to be on your side.

We answer these questions and more:

• How can we optimize our training cycle with your menstrual cycle?
• What does that mean for folks that are on a hormonal birth control?
• Working out through each of the phases of your cycle: menstruation, follicular, ovulation, and luteal
• What should nutrition look like during each of these phases?
• Which phases are best to do HIIT and higher strength workouts?
• What phases are telling us that we need some rest and recovery?
• How do things change in perimenopause? Or even post-menopause?
• How does weight training play a role?
• Which apps are the best to help track your cycle?

Enjoy!

Want to know more of Dr. Addie’s practice and offerings? Let us hook you up! You can find her on her website, follow her suggestions and insight on Instagram, and follow her practice on Facebook.

Interested in the carb-cycling blog post that Erin mentioned? You can take a look at that great resource here!

Prefer to watch instead of listen? We love to put a face to the name, and Addie’s is one to recognize.  You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

Stressed about the upcoming holiday season? Don’t worry! We talked with personal trainer, nutritionist, best-selling author, and podcast host, Brian Keane, on how to change your mindset in our most recent podcast episode! Brian has such a relatable attitude when it comes to reaching your health and wellness goals, it really is a must listen!

During our conversation, we discuss:

• The root of your weight loss woes: is it hormonal or mindset?
• The three foundational truths to seeing your goals come to life
• The three buckets that need to be focused on within goal setting
• The overlooked tool that can contribute to hitting your goals faster
• How to get ahead of the weekend fall-off
• The way to check-in with your body to see if hunger is true or emotional
• Strategies to cope with emotional eating
• The best way(s) to leverage your motivation and stay consistent

We hope you enjoy!

Want to check out more that Brian has to offer? We get it, he is incredible! You can find his books, programs, courses, and podcast, on his website or by visiting his Instagram!

Want to watch rather than listen? We love putting a face to the name. You can find our conversation live-streamed on our YouTube channel!

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one, two, and three called Heal, Optimize, and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details on our website!

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

We hope you enjoy this episode! Have a great rest of your day!

Do you often wonder what is keeping you from seeing your health results? We know that it can be discouraging to be on the go all the time and struggling to put yourself and your health as a priority. That’s why we called on multi-faceted Dr. Jessie Hehmeyer to talk with us about the root of functional medicine, nutrition, and metabolism and help sort out why yours might be saying ‘no’ when you want it to say ‘go’!

In our chat, we unpack:

• The credentials Dr. Jessie Hehmeyer acquired over her time (there are quite a lot of them).
• What it means to have data driven natural medicine and nutrition practices.
• How to achieve sustained and empowered weight loss.
• Identify how hormones, digestion, and metabolism all play a role in your overall health.
• How to take an individualistic approach by data driven results.
• Why is it essential to connect with your ‘why’? How do you classify habits that are more ‘self-honoring’?
• The importance of pinpointing missing puzzle pieces and identifying pertinent puzzle pieces already in play.
• Why collaboration is crucial in your health goals.
• Why might your metabolism be pumping the brakes?
• How do inflammation, insulin sensitivity, and detox pathways play a role?
• And finally, we identify which inflammation markers are the ones to look for on your lab results.

Trust us, it’s worth taking a listen to!

Want to learn more about Dr. Hehmeyer and her practice? You can find out more about Jessie by visiting her website or visit her Instagram! If you are interested in partaking in Dr. Hehmeyer’s complimentary consultation, be sure to mention you heard about her on this podcast (Empowered Nutrition) to obtain 10% off coaching with her! You can also use the promo code EMPOWEREDNUTRITION10 when prompted when filling out your consultation form.

Want to watch rather than listen? No problem! You can find our conversation live-streamed on our YouTube channel!

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one, two, and three called Heal, Optimize, and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details on our website!

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

We hope you enjoy this episode! Have a great rest of your day!

Are you interested in getting into your own fermenting? Or have you heard of the great health benefits of eating fermented foods? If you’re here, you probably already have some idea, but we called on Fermentation Educator, Holly Howe, to talk about the benefits and quick tips on all things fermentation! Trust us, you don’t want to miss it.

During our conversation, we get into:

• How does someone start the process of fermentation?
• How has fermentation changed over the years?
• What are the hidden benefits to making your own fermented foods?
• Who benefits the most from eating fermented foods?
• Is there a such thing as too much fermentation?
• What are the quick tips and tricks to making your own fermented foods?
• How does produce-timing play a role?
• How do we prevent mold from forming?

Check out the full episode at https://www.empowerednutrition.health/fermentation 

Want to learn more about Holly and her offerings? You can find out more about Holly by visiting her website for her free resources and courses, checking out her incredible book, see her Pinterest, or connect with her on Facebook and Instagram!

Want to watch our chat rather than just listen? No problem! You can find our conversation live-streamed on our YouTube channel!

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one, two, and three called Heal, Optimize, and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details on our website!

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at [email protected]

We hope you enjoy this episode! Have a great rest of your day!