Fill Your Plate

Today we will hear Liat's birth stories;  her first three births in a hospital as well as her fourth birth from home. 

Follow us for more @FillYourPlatePodcast

@NaomiEastmanfitness & @Fresh_Sabra

Today we discuss what you should be doing to prepare your body for this beautiful stage of life and what you can do to maintain a healthy pregnancy. 

1:00 – What’s been on our plates
4:25 – The why behind getting on top of your health preconception
5:20 – Why your partner’s health is just as important in the preconception game
6:25 – Weston A. Price’s 11th principle: preconception nutrition
9:00 – How most women usually show up to the doctor after finding out they’re pregnant, and why we need to shift the conversation toward preconception prep for a healthier pregnancy and postpartum

Nutrient Repletion & Labs

13:20 – What nutrients you should focus on preconception
15:00 – The labs you should be requesting from your doctor before you conceive
15:50 – B12 for fetal neural and brain development + maternal mental health
16:30 – Considerations for vegans in preconception, pregnancy, and fertility
18:00 – Iron: Monitoring your iron trends through lab testing, choosing the best supplement without side effects
19:49 – Liat’s iron supplement recommendation: Nature’s Pro Feerolip (available in Israel)

Supplement & Prenatal Guidance

20:45 – How to read supplement labels and prenatals (e.g., vitamin A often appears as beta-carotene, which is less bioavailable)
21:45 – Vitamin A toxicity – breaking down the nuance
23:00 – Folic acid vs. methylated folate – what to look for in a prenatal
24:00 – Vitamin D and why supplementation is crucial for preconception and pregnancy
26:20 – Choline for fetal neural and brain development – eat the egg yolks!
27:10 – Getting a clearer picture of iron stores & advocating for deeper testing

Practical Nutrition & Pregnancy Considerations

28:20 – How to eat nutrient-dense foods during the first trimester, even with nausea
30:27 – Raw food & pregnancy – Naomi’s take on weighing risk vs. reward
31:30 – Pathogens can come from any source – trusting quality & storage is key
32:30 – Weston A. Price’s prized gems for pregnancy

Blood Sugar & Pregnancy

33:00 – Blood sugar regulation as the key to a healthy pregnancy & prepping for an optimal postpartum
35:00 – The connection between milk supply and blood sugar balance
38:30 – How to fill your plate with macronutrients for stable blood sugar

Modern Pregnancy Myths & Practical Takeaways

41:40 – The funny thing about the "ask your doctor if pregnant or breastfeeding" label on food products
43:40 – Weight gain during pregnancy – why we shouldn’t fear it
46:20 – Breaking down practical nutrition tips for each trimester
50:50 – A quick word on movement & sleep during pregnancy

Find us @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

We are so excited to get this infomation to as many people on this planet as possible! This is truly something we should all understand! 

On the Menu today: 

1:00 Intro, why we all need to know this information 

1:30 How cycling women are hormonally different 

3:30 The female cycle 101 

9:00 How the female cycle gives you understanding about your body and health 

12:00 Your period , Our “Winter” & signs to look out for 

16:30 Hormonal birth control 

19:30 The Follicular phase, Our “Spring” & Estrogens role in the body

26:00 The Ovulatory phase, Our “Summer” & Progesterones role in the body

30:00 Luteal phase, Our “Fall” 

32:00 Cravings and PMS

33:00 Using cycle awareness for conception and signs to help you track ovulation 

36:00 The 3 Hormonal axis : HPO, HPA and HPT

38:00 How to fix your cycle 

39:00 Sleep and circadian rhythm 

40:00 Endocrine disrupting chemicals

42:00 The gut hormone connection 

44:00 Exercise 

44:30 Stress management and stresses impact on fertility 

48:00 Nutrients for fertility and hormonal health 

51:00 The copper IUD 

Follow us for more: @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

For FAM Education: @Organic_Fertility & @NotJustMD

Today is all about MOVEMENT! Why and how to move to live a healthier, happier and longer life!

1:00 What's on our plates 

2:00 Why? Lifespan and healthspan 

4:30 Bone density and muscle mass

6:30 Sarcopenia - age related muscle and bone loss

8:00 Muscle as an endocrine organ 

9:30 Centenarian Olympics 

9:45 Lean body mass as an indicator of health

11:30 The how- goal specific movement 

12:00 Our journey's with movement 

14:30 Overtraining and essential body fat and why women need it

17:30 How movement affects your metabolism 

18:30 : Body fat percentage for hormone optimization 

20:00 Aesthetic goals 

22:00 Stability, functional movement and injury prevention 

24:00 Impacts on acts of daily living and quality of life

25:00 Why grip strength matters and how you can train for better grip strength 

26:00 Setting an example for your family 

29:00 Where to start your movement 

31:00 Zone 2 aerobic training 

32:00 Making it consistent, being held accountable, grab a buddy!

33:30: Benefits of community & mental health

35:00 Finding what works for you 

37:00 Weight loss & healthy weight loss goals 

38:00 Fat loss vs. lean body mass loss 

39:00 Running and stress load 

41:00 Just start moving! 

Follow us for more @Fillyourplatepodcast

@NaomiEastmanFitness & @Fresh_Sabra

This week we dive into all things blood sugar regulation. Why it's important, how you can take control and balance your blood sugar.

1:00 – What’s Been on Our Plates
3:30 – Insulin and Glucagon: Two Main Players in Blood Sugar Regulation
8:20 – Hypoglycemia, the Other Extreme, and Target Ranges for Blood Glucose Levels
9:30 – Continuous Glucose Monitors and How They Can Help
10:30 – Why Blood Sugar Regulation Is the Key to Hormonal and Metabolic Health
11:00 – Cortisol, Stress, and Their Impact on Blood Sugar
12:45 – Insulin Resistance: How We Get There
14:30 – Only 12% of Americans Are Metabolically Healthy
18:45 – Evolutionary Perspectives: How Insulin and Insulin Resistance Protected Us
20:40 – Why Blood Sugar Deregulation Is Detrimental to Health
23:00 – How Movement Helps Regulate Blood Sugar and Reverse Insulin Resistance
28:00 – Stress, Sleep, and Their Impact on Blood Sugar
32:00 – Sleep Studies on Blood Sugar Control
34:40 – The American Diabetes Association’s Approach to Diet
35:00 – The Real Food Diet for Optimal Blood Sugar Regulation
41:45 – How to Fill a Blood Sugar-Friendly Plate
44:30 – Breakfast for Blood Sugar Balance
46:20 – Takeaways from Today’s Episode: What You Can Implement Today to Optimize Blood Sugar Regulation

Leave us a Quesiton https://www.speakpipe.com/fillyourplate

Follow us for more @Fillyourplatepodcast

@NaomiEastmanFitness & @Fresh_Sabra

This is a quick, bite sized episode before the Sugar fest holiday.

Is all sugar the same, are all carbohydrates metabolized the same in your body?

What do different sugars come with and what do they not come with.

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@NaomiEastmanFitness & @Fresh_Sabra

Today we talk about what you can do to stay healthy during holidays and events. 

3:00: Modeling behavior & Mishloach manot ideas

7:00: Nourishing you & your family before the festivities 

8:00: How to deal with children and food in the school system 

11:45: Babies and toddlers 

14:00: Gut health in children

17:00: Talking to the schools and swaps you can make

18:45: It doesn’t always have to be about food, food as a reward system & diet culture

20:45: How we build our kid’s mishloach manot 

23:00: What we do with all the junk post-celebrations 

30:00: Added Sugars

Leave us a question : https://www.speakpipe.com/fillyourplate

 
Follow us on Instagram: @Fillyourplatepodcast

@NaomiEastmanFitness

@Fresh_Sabra

Today we are here to give you tips on how to get your "Real Food Home" journey started. 

4:00: Think of a continuum 

6:00: Grocery shopping tips

8:00: Tips for the home

9:00: How to get the whole family involved

14:00: Removing soda and sugar sweetened beverages 

18:00: Adding in the positive real food & preparing ahead

23:00: Swaps, making homemade food & batch cooking

28:00: Keep it simple & Read the ingredients! 

You got this! 

Sign up for the 21 Day KICKSTART Challenge: https://forms.gle/JVG7AYQwwGW5b1mc9

E-mail us with your questions so we can answer them in future Q&A episodes: [email protected] OR send us a voicemail with your question https://www.speakpipe.com/fillyourplate 

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@Fillyourplatepodcast

@Naomieastmanfitness

@Fresh_Sabra

Today we dive into the macronutrients, how you can fill your plate with real food, in a balanced way.

3:00: Real Food Carbs- what they are, what they do for us and where you can get them.

8:00: Real Food Fats- what they are, what they do for us and where you can get them. Omega 3: Omega 6 ratio. Dietary cholesterol and blood cholesterol. 

20:00: Real Food Protein- what they are, what they do for us and where you can get them. Animal vs. plant protein. 

29:00: How to build your plate and adjust for your own personal needs.

Find us at @Fillyourplatepodcast 

Naomi @Naomieastmanfitness

Liat @Fresh_Sabra

Today we dive into the modern food landscape. What is processed food and why should we care about it?

2:00: What is real food? What is processed food? What is ultra-processed food?

8:00: How and when processed foods got on the scene and take over our food landscape. 

20:00: Ancestral diets and diets today. Saturated fat and how it got demonized. 

23:00: Macronutrients, what they are and where they are found.

27:00: Benefits of a real food diet. 

30:00: Whole food vs. Processed food study

Find us on Instagram: https://www.instagram.com/fillyourplatepodcast/

Naomi: https://www.instagram.com/naomieastmanfitness/

Liat : https://www.instagram.com/fresh_sabra/