Health, Wellth & Wisdom Podcast

In this episode of the Health, Wellth & Wisdom Podcast, Nutrition Coach Nicole Hagen shares the specific diet-culture beliefs she had to unlearn in order to build a healthier relationship with food and pursue sustainable fat loss without obsession.

Nicole walks through the first step of her Rewrite coaching framework and explains how old beliefs about hunger, exercise, the scale, “good” and “bad” foods, and perfection can continue driving your behavior even after you’ve stopped actively dieting.

In this episode, you’ll learn:

• How diet-culture beliefs can affect weight loss and maintenance

• Why hunger, scale fluctuations, and missed workouts can trigger old patterns

• How all-or-nothing thinking keeps women stuck in the restrict–restart cycle

• Why losing weight doesn’t automatically improve your relationship with food

• How to identify the thoughts and rules underneath your eating behaviors

If you’ve ever thought, “I know what to do, so why can’t I stay consistent?” this episode will help you identify the food rules and patterns that may be making fat loss harder than it needs to be.

If you’re ready to lose body fat without making food, weight, and the scale your full-time job, learn more about 1:1 Nutrition Coaching using the link in the show notes.

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

In this episode of the Health, Wellth & Wisdom Podcast, host and Nutrition Coach Nicole Hagen talks about emotional eating - specifically the moments when food starts to feel like comfort, reward, relief, or the one thing you “deserve” after a long day.

Throughout this episode, you’ll learn:

• Why “I deserve this” is often about more than the food itself

• How stress, depletion, and emotional needs can make highly rewarding foods feel especially compelling

• The difference between using food for comfort sometimes and relying on food as your default coping strategy

• Why under-eating earlier in the day can make emotional eating harder to untangle

• Why more restriction and tighter food rules often miss the real problem

• How coaching support can help you slow the pattern down, understand what’s driving it, and practice a different response

If you’ve ever found yourself thinking, “I know what I should do, so why do I keep doing X?” this episode will help you look at emotional eating with curiosity (not shame) so you can understand the pattern instead of just trying to control it harder.

And if you’re ready for support navigating the habits and patterns that keep getting in the way of your fat-loss goal, apply for 1:1 nutrition coaching through the link below.

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

In this Q&A episode of the Health, Wellth & Wisdom Podcast, Nicole answers five common nutrition and fat-loss questions with practical, evidence-based advice.

You’ll hear why scale weight is only one way to measure progress, how meal order can affect blood sugar, why self-compassion is more useful than simply “thinking positive,” and why repeating meals can actually make healthy eating easier.

Nicole also explains why the day after overeating is usually not the time to restrict, skip meals, or add extra cardio, and what to do instead if you want to avoid the restrict-overeat-repeat cycle.

In this episode, you’ll learn:

• How to measure progress when the scale isn’t moving

• Whether eating protein or vegetables before carbs can help blood sugar

• How to make your self-talk more useful and less punishing

• Why eating the same meals regularly isn’t necessarily a problem

• What to do after overeating without compensating or “starting over”

If you’re tired of trying to troubleshoot the same nutrition patterns on your own, 1:1 coaching can help you figure out what’s actually driving the behavior and build an approach that works in your real life. Apply for 1:1 coaching through the link in the show notes.

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

In this episode of the Health, Wellth & Wisdom Podcast, Nicole explores why women have been conditioned to give the scale so much power, what that number can and can’t tell you, and why meaningful progress can show up through body composition, strength, confidence, energy, and your relationship with food - not just body weight.

Throughout the episode, you’ll learn:

• Why scale weight doesn’t tell the full story of fat-loss progress

• How diet culture taught women to equate weighing less with success

• Why body measurements, strength, clothing fit, energy, and food freedom matter

• How to tell whether your fat-loss approach is moving you toward the life you want

• Why sustainable fat loss should help you become more, not simply weigh less

• How The Rewrite helps women pursue body-fat loss without bringing back restriction, perfectionism, and all-or-nothing dieting

If you want to learn how to pursue sustainable fat loss without falling back into the restrictive diet-culture rules you grew up with, join Nicole’s free masterclass, How To Lose Body Fat Without Reliving The Diet Culture That Raised Us, on September 25.

Masterclass Sign Up: 

https://nutritioncoachingwithnicole.com/fat-loss-wo-diet-culture-sign-up

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

In this episode of the Health, Wellth & Wisdom Podcast, Nicole talks with fitness coach, author, and podcast host Lindsey Mathews about what perimenopause actually is, the signs women may notice as they enter this season, and how shifts in estrogen, progesterone, and testosterone can affect the way women feel and respond to diet and exercise.

Lindsey explains why she considers strength training a form of “midlife medicine,” how nutrition and recovery may need to evolve during the menopausal transition, and which popular perimenopause trends and fear-based messages women can safely ignore.

If you’re navigating perimenopause - or simply want a more evidence-based, sustainable approach to strength, nutrition, and health in midlife - this conversation is for you.

Learn more from Lindsey through her podcast, Nourish and Strengthen with Trainer Lindsey, and her book, Perimenopause Fitness and Nutrition For Dummies.

Lindsey’s Instagram: 

https://www.instagram.com/trainerlindsey/

Perimenopause Fitness and Nutrition For Dummies Pre-Sale: 

http://www.moxiebylindsey.com/books

In this episode, Nicole talks about why today’s body and weight-loss landscape feels eerily familiar to Millennial women who grew up in 90s and early-2000s diet culture; and why old beliefs about food, weight, discipline, and thinness can start feeling louder when everyone around you suddenly seems to be getting smaller.

Nicole breaks down how you can be “done with dieting” and still mentally follow the rules you learned from Weight Watchers, Atkins, SlimFast, The Biggest Loser, and the rest of the diet culture that raised us. She also explores the important difference between wanting to lose body fat and feeling like you need to become as small as possible to be successful, disciplined, or worthy.

Throughout this episode you’ll learn what sustainable, health-promoting fat loss can look like; including creating a manageable calorie deficit, protecting muscle and strength, eating enough to support your body, maintaining flexibility around food, and building habits that can survive your actual life. Nicole also introduces The Rewrite, her approach to identifying the old diet-culture rules still influencing your choices and replacing them with evidence-based nutrition skills so you can finally create fat loss you can confidently maintain. 

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

In this episode, Nicole unpacks the difference between pursuing thinness at all costs and pursuing fat loss in a way that actually supports your health. She shares her own experience of being at her smallest - and simultaneously her least healthy - as years of restriction and over-exercise cost her energy, strength, her menstrual cycle, bone health, and a healthy relationship with food.

Nicole also explores where our obsession with thinness comes from, how 90s and early-2000s diet culture taught women to equate smaller bodies with health, discipline, and worth, and how weight stigma and fear of gaining weight continue to influence the way women eat and care for their bodies today.

Throughout this episode you’ll learn how to tell the difference between weight loss at all costs and health-promoting, sustainable fat loss - including why muscle, strength, nutrition, menstrual health, energy, flexibility around food, and your ability to maintain your habits matter more than getting the number on the scale as low as possible.

Because weight loss tells you your body got lighter, but it doesn’t tell you what you lost to get there. If you want to lose body fat without bringing back the restriction, food fear, or diet-culture rules you grew up with, DM Nicole REWRITE on Instagram or fill out a 1:1 coaching application.

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

If you grew up in the ’90s or early 2000s, there’s a good chance some of the diet rules you learned back then are still influencing the way you eat, exercise, and think about weight loss today.

In this episode, Nicole breaks down seven common diet-culture beliefs Millennial women may still be subscribing to without realizing it - from believing eating less is always better, to treating the scale like a report card, “saving” calories, earning food with exercise, and assuming struggle means you need more discipline.

You’ll also learn the evidence-based rewrite for each rule, why knowing better doesn’t always mean you can immediately do better, and how old diet-culture conditioning can sabotage sustainable fat loss.

If you’re ready to lose body fat without reliving ’90s and early-2000s diet culture, apply for 1:1 nutrition coaching through the link in the show notes or DM Nicole REWRITE on Instagram.

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

In this episode of the Health, Wellth & Wisdom Podcast, Nicole explores why guilt, fear, and shame can create urgency, but rarely create the flexible, sustainable habits required for lasting fat loss.

Throughout this conversation you'll learn what research says about self-compassion, acceptance, weight stigma, and behavior change, plus how the diet-culture messages Millennial women learned in the ’90s and early 2000s continue to influence food choices, exercise, body image, and expectations today.

Nicole also shares how to rewrite old diet culture scripts and pursue body composition goals without punishment, and create an evidence-based approach to nutrition that supports fat loss and a healthier relationship with food.

Ready to lose body fat without reliving diet culture? Apply for one-on-one nutrition coaching through the link in the show notes, or DM Nicole REWRITE on Instagram.

Apply for 1:1 Nutrition Coaching:

https://nutritioncoachingwithnicole.com/1-on-1-coaching

Check your HSA/FSA Eligibility:  

https://app.truemed.com/qualify/tm_qual_q0c29x5n9v

In this episode of Health, Wellth & Wisdom, host and head coach, Nicole Hagen shares a conversation originally recorded for fellow nutrition coach Lisa Franz’s podcast, Nutrition Coaching & Life. Throughout the conversation you’ll hear about Nicole’s journey from restrictive eating and calorie-focused exercise to strength training, flexible consistency, and her healthiest relationship with food yet. 

You’ll also learn about: 

• why hyper-independent women struggle with sustainable weight loss, 

• how perfectionism fuels all-or-nothing thinking, 

• why the scale is only one measure of progress, 

• what healthy habits can look like while raising two toddlers

• why “good enough” meals and workouts still count

• why sustainable progress is less about discipline and more about learning how to adapt when life doesn’t go according to plan

If you’ve ever thought you should be able to manage your nutrition and weight-loss goals on your own, or felt like a workout or meal didn’t count because it wasn’t ideal, this conversation is for you.

Lisa’s Instagram: 

https://www.instagram.com/nutritioncoachingandlife/

Nicole’s Instagram: 

https://www.instagram.com/nutritionwithnicole/