Registered dietitian, fitness instructor, content creator, and now first-time mom — Nicole Hoskens is back for Part 2, and she's bringing the real talk on what pregnancy and postpartum nutrition actually look like when you're a health professional living it firsthand.

In this episode, Nicole opens up about navigating food aversions, sweet cravings, and body image shifts during pregnancy, how she fueled herself postpartum while breastfeeding with almost no free time, the game-changing role her husband and support system played, and how she's already building healthy food habits for her 13-month-old son.

If you're pregnant, a new mom, thinking about getting pregnant, or just a busy person who wants practical nutrition advice — this episode is packed with honest, actionable tips you can actually use!

In this episode, we cover:

• Why protein + fiber is Nicole's non-negotiable power duo (and why only 5% of Americans hit their fiber goals)
• How Nicole managed pregnancy cravings the smart way — honoring them without derailing her nutrition
• The mindset shift that helped her feel good about weight gain during pregnancy
• Why exercise was her biggest mental health tool — even when she didn't want to do it
• How her husband and support system made postpartum nutrition possible (and what she wishes more moms would ask for)
• Pre-conception habits to build NOW — before you're even pregnant
• Baby-led weaning vs. purees — what Nicole did, and how she's transitioning her son to family meals
• The snack drawer trick that saved her nutrition at 2am postpartum
• Why protein bars went from "never" to "always" in her postpartum bag
• Simple meal planning strategies for busy parents

Connect with Nicole Hoskens:

• Instagram: https://www.instagram.com/nicolehoskens/
• TikTok: https://www.tiktok.com/@nicolehoskens
• YouTube: https://www.youtube.com/@Nicolehoskens
• LinkedIn: https://www.linkedin.com/in/nicolehoskens
• Booking/Management: [email protected]

Enjoyed this episode? Subscribe, rate, and review the podcast — and share it with a mama (or mama-to-be) who needs to hear this!

You can't pour from an empty cup — and you definitely can't live your most purpose-driven life if you're depleted, distracted by food, or running on fumes!

In this episode, Melyssa sits down with Kait Richardson, a registered dietitian nutritionist, TEDx speaker, and author based in Orlando, FL. Kait brings her signature blend of science-backed knowledge and real-talk wisdom to one of the most confusing topics out there: nutrition.

But here's what makes this conversation different — Kait isn't here to give you another food rule to follow. She's here to help you figure out WHY you keep knowing what to do…and still not doing it!

In this episode, you'll learn:

→ Why nutrition education is only 5% of the puzzle (and what actually moves the needle)

→ How to build systems that support sustainable healthy eating — not just motivation

→ What the dietary guidelines actually mean for everyday people

→ Why you don't need a chronic disease diagnosis to benefit from working with an RD

→ Two first steps you can take TODAY to start optimizing your nutrition

Meet Our Guest: Kait Richardson

Kait Richardson is a registered dietitian nutritionist based in Orlando, FL, where she runs a private nutrition practice called Nutrition Awareness. With thousands of one-on-one client conversations under her belt, Kait has become a leading voice in practical, sustainable nutrition — and a sought-after corporate speaker and keynote presenter. She's the author of How to Eat Like a Normal Person and a TEDx speaker whose talk, "The Importance of Fueling," is available on YouTube.

Episode Highlights:

• Kait's backstory: from controlling food and fitness in college to becoming a registered dietitian who helps others break that cycle
• The power of consistency over intensity — and why your "why" has to be bigger than a bad day
• The truth about the dietary guidelines: useful tools, not universal mandates
• Why getting in the kitchen is one of the most underrated health habits you can build
• How a 24-year-old client with "nothing wrong" transformed his energy and long-term health just by optimizing his daily fuel

Resources Mentioned:

• Kait's TEDx Talk: "The Importance of Fueling Your Body" — https://youtu.be/fGAyh_kOT0I?si=6at00umsKa5Cgq1_
• Kait's book: How to Eat Like a Normal Person → https://a.co/d/0hn32f4D
• Kait's website: katerichardsonrd.com
• Connect with Kait on LinkedIn: https://www.linkedin.com/in/kaitrichardson497/

The information shared in this podcast is for educational purposes only and is not a substitute for professional medical or nutrition advice.

CONNECT WITH MELYSSA

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out a free 25-minute audiobook sneak peek!

• Check out Move with Melyssa - a size inclusive, virtual fitness studio!
• Grab your copy of Melyssa's book here!
• Follow us on Instagram:  @melyssa_with_a_why and @healthylivingdoesnthavetosuck
• Email Melyssa at: [email protected]
• Visit our website:  https://www.healthylivingdoesnthavetosuck.com/

If you’ve ever felt stuck in the “I’ll love my body when…” loop, this episode is for you! Dr. Morgan Francis breaks down how diet culture shapes body image, how disordered eating can show up (even when it looks like “wellness”), and what it actually takes to rebuild trust with your body.

In this episode, Melyssa sits down with Dr. Morgan Francis to explore the complex relationship between body image, food, and mental health. They discuss why health can't be determined by appearance alone, the spectrum from body love to body respect, and how trauma, grief, and stress can deeply impact eating behaviors. Dr. Francis explains the warning signs of when "wellness" crosses into dysfunction, including the destructive binge–restrict cycle that keeps so many people stuck in patterns of deprivation and shame.

The conversation also offers practical, nervous system-informed tools for building a healthier relationship with food—like using humming to activate the vagus nerve, grounding through the five senses, eating without distraction, and prioritizing satisfaction. They cover the importance of reconnecting with hunger and satiety cues, the potential need for medical support through labs and bloodwork, and empowerment strategies for people-pleasers, including learning to honor your own needs and make space for suppressed emotions. The episode wraps with guidance on parenting and prevention, touching on social media boundaries, media literacy, and the reality that body image struggles affect all genders.

DISCLAIMER: This episode is for educational purposes only and is not medical advice or a substitute for professional counseling.

DR. MORGAN FRANCIS

• Doctor of Clinical Psychology, Licensed Mental Health Therapist, Owner of Scottsdale Premier Counseling
• Bio: Dr. Morgan Francis is a Doctor of Clinical Psychology and a Licensed Mental Health Therapist working with individuals and couples. She is the owner of Scottsdale Premier Counseling, in Scottsdale, Arizona. Her mission is to break through the mental health shame game. With over 20 years of experience specializing in the treatment of Body Image and Eating Disorders, Dr. Francis can empower you to make peace with your body and food. You can watch her as the Mental Health Expert for 12 News Arizona. She also serves as public speaker and consultant on mental health helping churches, schools, and community organizations. You can work with Dr. Francis by accessing her online courses or attending her webinars. Dr. Francis lives in Scottsdale, Arizona with her husband, three children, and black lab.
• Contact Information: [email protected]
• Social Media Links: Instagram | Website | Online Courses

Resources:

• Find a therapist: Psychology Today directory (search by state + specialty)

WORK WITH MELYSSA

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out a free 25-minute audiobook sneak peek!
• Grab our FREE Wellness Wheel Activity sneak peek from the book!
• Join our FREE Change Maker Community here!
• Check out Move with Melyssa - a size inclusive, virtual fitness studio!
• Grab your copy of Melyssa's book here!
• Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuck
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

Welcome to Season 4 of the Healthy Living Doesn't Have to SUCK Podcast! In this special episode, host Melyssa Allen kicks off an exciting new chapter as she announces her nomination for the American Heart Association's Woman of Impact Campaign. With February being Heart Health Month and Go Red for Women Day, Melyssa shares her passion for raising awareness about women's heart health and how you can get involved in this important cause.

Discover why heart disease is the leading cause of death in women—a fact that only 44% of women are aware of—and learn how lifestyle medicine plays a crucial role in prevention and management. Melyssa opens up about her personal connection to this mission, including her own journey with high cholesterol, and explains how small, intentional changes can create a ripple effect of positive impact in your community.

Over the next nine weeks, Melyssa invites you to join her team "In Our Change Maker Era" to support women's heart health research, community CPR training initiatives, and educational programs. Whether through donations, sharing content, or simply learning about heart health, every action counts toward creating a healthier, happier world.

Episode Highlights:

• Introduction to the American Heart Association Woman of Impact Campaign and why Melyssa is honored to be a nominee
• How you can support the campaign through donations, joining the team, and engaging with heart health education content
• Eye-opening statistics about women's heart health and why awareness matters
• The importance of recognizing heart attack and stroke symptoms in women (including the B FAST acronym)
• Melyssa's personal why: managing high cholesterol and supporting others affected by heart disease
• The Change Maker Challenge and how you can earn direct impact points by watching educational videos
• Week 1 focus: Kickstarting Your Community and rallying together for women's heart health
• How lifestyle factors like stress management, nutrition, physical activity, and limiting alcohol impact heart health

Join the movement and become part of the change maker community working to empower women with the knowledge and tools they need to protect their heart health. Together, we can make healthy living not only achievable but enjoyable!

WORK WITH MELYSSA

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out a free 25-minute audiobook sneak peek!
• Check out Move with Melyssa - a size inclusive, virtual fitness studio!
• Grab your copy of Melyssa's book here!
• Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuck
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

In this heartfelt episode recorded from Heidelberg, Germany, Melyssa reflects on her 36th birthday, her book's 3rd anniversary, and the challenging year that 2025 has been. She shares about an unexpected trip with her mom, the struggles she's faced in business and life, and introduces her three guiding words for the year ahead: consistency, bold action, and intentionality.

Melyssa opens up about feeling stuck in a rut, battling self-doubt, and the loneliness that's crept in this year. She emphasizes the importance of asking for support, sitting in the discomfort without getting stuck, and remembering that we all have the strength to get through tough times. She also shares practical examples of how she's working to overcome self-consciousness and show up more boldly for her business and audience.

This episode is a raw, real conversation about navigating life's challenges, maintaining hope, and taking action even when it feels uncomfortable. If you're going through something difficult right now, this episode will remind you that you're not alone—and that you have what it takes to keep going.

Key Takeaways:

• Sit in the suck, don't get stuck – It's okay to acknowledge when things are hard, but don't let yourself stay there
• Three words for 36 – Consistency, bold action, and intentionality as guiding principles for growth
• Bold action means doing it anyway – Push through self-doubt and fear of judgment to show up for your goals
• Asking for help is strength – Connecting with support systems is essential for getting through tough times
• You are strong enough – Even when you don't feel it, you have the resilience to face what life throws at you

TIMESTAMPS

• 00:00 – Introduction and welcome to Season 3
• 02:15 – Unexpected trip to Germany and birthday reflections
• 06:30 – The challenging year of 2025: feeling stuck and knocked down
• 10:45 – Birthday theme for 36: Consistency, bold action, and intentionality
• 15:20 – Overcoming self-doubt and not caring what others think
• 18:00 – Book sales reflection and commitment to bold promotion
• 22:30 – The importance of intentionality in relationships and friendships
• 27:00 – Finding a sense of belonging and connection
• 30:15 – Asking for support and celebrating small wins
• 35:00 – Big hairy audacious goal: Changing a million lives
• 38:45 – Getting through the tough stuff and growing through what you go through
• 42:00 – Closing thoughts and book promotion

WORK WITH MELYSSA

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out a free 25-minute audiobook sneak peek!
• Grab our FREE Wellness Wheel Activity sneak peek from the book!
• Join our FREE Change Maker Community here!
• Check out Move with Melyssa - a size inclusive, virtual fitness studio!
• Grab your copy of Melyssa's book here!
• Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuck
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

Life comes at us in seasons, chapters… and yes, even eras. Inspired by Taylor Swift’s upcoming album The Life of a Showgirl, this episode dives into what it means to navigate life transitions with self-compassion and grace.

As a double board-certified health and wellness coach and lifestyle medicine professional, I’m opening up about my own recent struggles—managing anxiety, a new high cholesterol diagnosis, and a season of questioning where it feels like nothing is fully under control. I also share real-life themes from my coaching clients who are moving through loss, divorce, injuries, and mental health challenges.

This conversation is for anyone who feels stuck in a tough season and is looking for practical, compassionate strategies to support their well-being—without needing a full life overhaul.

You’ll learn:

• Why radical consistency beats short sprints every time

• The power of “No Zero Days” and tiny wins that build long-term resilience

• How to create anchor habits that fit naturally into your routine

• Why grace will always outlast guilt in behavior change

• The importance of community, connection, and common humanity during transitions

If you’re ready to stop the all-or-nothing mindset and start creating a healthier lifestyle that actually feels doable—even in the hardest seasons—this episode is for you!

WORK WITH MELYSSA

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out a free 25-minute audiobook sneak peek!

• Join our FREE Change Maker Community here!
• Check out Move with Melyssa - a size inclusive, virtual fitness studio!
• Grab your copy of Melyssa's book here!
• Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuck
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

In the latest episode of the Healthy Living Doesn’t Have to SUCK podcast, Melyssa wraps up Lifestyle Medicine Week 2025 with an in-depth discussion on sustainable behavior changes with Dr. Erica Jowett Hirst, a clinical behavior analyst and expert in behavioral psychology! The episode emphasizes the importance of aligning daily actions with core values and the role of community support in achieving health goals. Dr. Erica shares insights on overcoming barriers to healthy living, practical strategies for behavior change, and the significance of maintaining motivation. Listeners are offered actionable advice for those seeking to improve their health through lifestyle changes!

ABOUT DR. ERICA JOWETT HIRST

Dr. Erica Jowett Hirst is a Licensed and Board Certified Behavior Analyst as well as a Certified Lifestyle Medicine Professional. In her clinical work, she specializes in behavior change related to all aspects of wellness, including both mental and physical health. Her therapeutic approach involves skills and strategies for better living.

Dr. Erica is also an Adjunct Professor at Rosalind Franklin University of Medicine and Science where she teaches courses in lifestyle medicine that focus on lifestyle factors that influence chronic disease such as obesity, hypertension, cardiovascular disease, and Type 2 diabetes.

CONNECT WITH DR. ERICA JOWETT HIRST

• Linkedin: https://www.linkedin.com/in/erica-jowett-hirst/
• Webpage: http://www.ericajowett.com
• Email: [email protected]

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram: 
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

00:53 Final Day of Lifestyle Medicine Week

01:50 Guest Introduction: Dr. Erica

02:20 Understanding Behavior Change

02:54 Behavior Analysis and Autism

04:00 Applying Behavioral Science to Health

06:55 Lifestyle Medicine and Chronic Disease

09:11 The Importance of Values in Health

17:57 Strategies for Sustainable Change

22:25 Struggling with Cravings

22:44 Proactive Meal Preparation

23:16 Community and Social Support

26:13 Setting Realistic Goals

27:24 Building Momentum with Small Steps

29:20 Overcoming Barriers and Accountability

38:42 Sustainable Healthy Living

43:54 Conclusion and Resources

In this episode, Melyssa is joined by Simon Matthews, a seasoned expert in health and wellness coaching, to delve into the importance of social connection as a pivotal component of lifestyle medicine. Simon shares his unconventional journey from nearly becoming a radio broadcaster and airline pilot to establishing himself in the field of psychology and lifestyle medicine. The conversation highlights the multi-faceted nature of social connectedness, from interpersonal relationships to connections with nature, animals, and broader cultural and spiritual communities. They discuss practical strategies like 'social snacking'—simple, everyday interactions—that can help build and strengthen social ties. Emphasizing intentionality, Simon and Melissa explore how these small steps can lead to significant improvements in overall health and wellbeing, making healthy living an enjoyable and sustainable endeavor.

CONNECT WITH SIMON

• Linkedin: https://www.linkedin.com/in/simonmatthewsfaslm/
• Website: https://www.simonmatthewsconsulting.com
• Tiny Health Stories: https://www.tinyhealthstories.online/

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram: 
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:53 Introduction to Lifestyle Medicine Week Day 7
• 01:40 Special Guest: Simon Matthews on Social Connection
• 02:22 Simon's Journey to Lifestyle Medicine
• 04:16 The Importance of Behavioral Change
• 07:30 Exploring Systemic Connectedness
• 16:56 The Concept of Social Snacking
• 19:09 The Power of Social Snacking
• 20:31 Positive Psychology Interventions
• 21:49 Starting Small: Building Social Connections
• 26:40 Intentionality in Social Connections
• 28:41 Introversion vs. Extroversion in Social Connections
• 36:24 Combining Lifestyle Medicine Principles

For Lifestyle Medicine Week 2025 Day 6, Melyssa welcomes Dr. Jessica Matthews for an in-depth conversation on stress management within the realm of lifestyle medicine. Dr. Matthews, with over 20 years of experience in health, fitness, and wellness, shares her journey from being a group fitness instructor to becoming a professor and director at Point Loma Nazarene University. The discussion explores shifting perceptions of stress, practical strategies for managing stress, and the importance of awareness and mindfulness. Dr. Matthews highlights the value of yoga, movement, and compassionate self-coaching as essential tools for stress recovery. By challenging negative thoughts, embracing flexibility, and expanding one's understanding of stress, listeners are encouraged to view healthy living as a pathway to freedom and a more fulfilling life.

ABOUT DR. JESSICA MATTHEWS

Dr. Jessica Matthews is an industry leader in the fields of lifestyle medicine and health and wellness coaching. A passionate tenured professor and innovative curriculum designer, she has created graduate degree and professional certificate programs at several college in Southern California, including the Master of Science in Integrative Wellness program at Point Loma Nazarene University (PLNU) for which she serves as Program Director.

A passionate advocate for whole person health, Dr. Matthews previously served as Interim Executive Director and Chair of the Board Directors for The National Board for Health and Wellness Coaching (NBHWC) and was among one of the first national board certified health and wellness coaches (NBC-HWCs) in the country. Additionally, she is board certified in lifestyle medicine (DipACLM) and served on the board of directors for the American College of Lifestyle Medicine (ACLM) from 2020-2023. In 2021, Dr. Matthews was named a Fellow of ACLM for outstanding achievement in the field of lifestyle medicine and exceptional dedication to advancing the organization's mission. Presently she serves on the scientific advisory board for Pritikin.

CONNECT WITH DR. JESSICA MATTHEWS

• Instagram: https://www.instagram.com/drjessmatthews
• Facebook: https://www.facebook.com/DrJessMatthews/
• Linkedin: https://www.linkedin.com/in/drjessmatthews/
• The Health and Well-Being Coaching Conference (in-person in San Diego and via virtual livestream October 17-19th, 2025).: http://www.thehealthandwellbeingcoachingconference.com

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram: 
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:53 Introduction to Lifestyle Medicine Week
• 01:24 Meet Dr. Jessica Matthews
• 02:11 Understanding Stress Management
• 04:57 Harnessing Stress for Health
• 10:19 Empowerment Through Awareness
• 14:21 Engaging in Stress Management Strategies
• 24:51 The Role of Yoga and Mindfulness
• 30:29 Final Thoughts and Takeaways

**Sensitive Topic Disclaimer: Substance Use and Suicide**

In this episode of the podcast highlighting the pillar of Avoiding Risky Substances for Lifestyle Medicine Week Day 5, Melyssa shares her personal journey with alcohol, discussing how it has impacted her life and relationships. She emphasizes the importance of recognizing low-risk drinking guidelines, the benefits and drawbacks of alcohol, and how to practice mindfulness and non-judgment as steps to change through supportive resources.

RESOURCES

• Rethinking Drinking: https://rethinkingdrinking.niaaa.nih.gov/
• Smart Recovery: https://smartrecovery.org/ 
• Substance Abuse and Mental Health Services Administration (SAMHSA): https://www.samhsa.gov/ 
• CDC Alcohol Use: https://www.cdc.gov/alcohol 

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram: 
• Email Melyssa at: [email protected]
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:00 Introduction to Season Three
• 00:54 Sensitive Topic Disclaimer
• 01:32 Personal Story: Struggles with Alcohol
• 10:16 Understanding Low-Risk Drinking
• 18:07 Empower Yourself: Reflecting on Alcohol Use
• 22:34 Engage: Taking Steps Towards Change
• 26:52 Conclusion and Resources