KaleidoscopeFM

Mentality around food & movement can be very difficult these days as it can be difficult to discern what is diet culture versus your own "pure" thoughts. In this episode I am joined by Certified Personal Trainer Coach Sara to unpack this mentality. From a combination of her own journey as well as her insights as a CPT Sara brings a fresh perspective focused on compassion towards self to a realm that is typically dominated by diet culture.

Coach Sara on IG: @sk.wells

Facebook Group for RDs and RD2BE:
Registered Dietitians and Future RD's Community

Find me on IG:@francesca.meffert.co

Nutrients are what we consume literally EVERY. DAY. to keep our bodies alive and functioning. (So shouldn't we know why they're important??)
They provide incredibly important tasks such as proper hormone functioning, insulation, assistance to the immune system, maintaining the appropriate pH levels, producing body components and much much more. It's easy to take food for granted when we don't consider what nutrients are doing in our bodies. Hopefully this episode equips you with some knowledge about just how important food really is.

Sources:

Books

Wardlaw’s Contemporary Nutrition: a Functional Approach 5e (Anne Smith)

8 Steps to Reverse Your PCOS (Fiona McCulloch, N.D.)

Websites

https://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/what-about-carbohydrates.aspx (Medically Reviewed by Kelly Kennedy, RD)

https://medlineplus.gov/ency/patientinstructions/000104.htm

Find me on IG:@francesca.meffert.co

Sometimes we go through difficult situations. In these times it can be really helpful to stop and think about where you're currently at: take stock of what is going well, what might have gone better but are you still "net positive"? 
Take a breath and "Take the win" 

Find me on IG:@francesca.meffert.co

Set Point Weight Theory was a game changer for me during recovery. It's the concept that our bodies have a particular weight range (unique to each individual) where our bodies function optimally. When we can listen to our bodies needs/cues it will guide us there naturally and effortlessly to maintain homeostasis.

Podcast episodes referenced:
Feel Better Live More
Episode #191- The Truth About Calories with Dr Herman Pontzer

KaleidoscopeFM episodes:
20 - Working on the Ins and Outs of Intuitive Eating [feat. Alex]
9 - (TIP) Control
4 - (TIP) Mental Restriction

Find me on IG:@francesca.meffert.co

The pressures women face in regards to beauty standards are commonly acknowledged, but what about the pressures on men? 
 
 Pressures on men are perhaps more subtle (at first) but they're definitely still prevalent and unfortunately not discussed as readily as female concerns. Men are frequently shown male models, TV stars, and superheroes all set as the "gold standard" for masculinity and attractiveness, all with their own unrealistic body standards. In this episode Chris unpacks many of these issues: how cultural expectations, society, and social media all influence what men feel they "should" be. 
 
 Some highlights in this episode:
 Strength 
 Bigorexia
 Ectomorph/Somatotypes
 Bulking
 Dad bod

Podcast Referenced:
Feel Better Live More
Episode #57 - Mental Fitness and Body Image with Natasha Devon MBE

Find me on IG:@francesca.meffert.co

YOU are the security guard of what goes through your brain. Here are some tips to influence and change what you're feeding your mind.

Find me on IG:@francesca.meffert.co

In this episode I'm joined by Alex, a friend I connected with on my own intuitive eating journey. Alex brings her own thoughts and insights into how she personally began navigating intuitive eating: what was helpful, what wasn't, and everything in between. (If you're completely wondering what Intuitive Eating is this episode will be helpful, also checkout the following resources).  *Also featured: Capone (Alex's adorable canine)

https://www.intuitiveeating.org/

Podcast episodes to check out:

Ten Percent Happier with Dan Harris : The Anti-Diet | Evelyn Tribole

 It’s Not About The Food:  31-What Is Intuitive Eating? With Evelyn Tribole

Find me on IG:@francesca.meffert.co

Intuitive Eating is composed of 10 guiding principles (check out the website below). It stems from the anti-diet approach from Evelyn Tribole and Elyse Resch (both Registered Dietitians with a host of credentials). Intuitive eating (IE) is extremely helpful for anyone who struggles with their relationship with food or has had disordered eating. 

https://www.intuitiveeating.org/

Podcast episodes to check out:

Ten Percent Happier with Dan Harris : The Anti-Diet | Evelyn Tribole

 It’s Not About The Food:  31-What Is Intuitive Eating? With Evelyn Tribole 

Find me on IG:@francesca.meffert.co

Weight loss is portrayed as the "magic cure" to all our problems. Just lose weight and you will: be happier, more confident, more likeable, sexier, etc etc. 

But, at the end of the day, is it making you healthier (inside and out)? -or harming you? When that nagging voice comes up that says you have to lose weight (especially with summer approaching) how can we put the brakes on this negative self talk and critically analyze: what will TRULY serve our mind and bodies?

In this episode I discuss ways to assess internal and external factors to get to the root of why that nagging voice might come up saying, "if I just lost weight..."

Find me on IG:@francesca.meffert.co

PCOS is a metabolic, endocrine, and reproductive disorder affecting 10-15% of women (roughly 5 million in the U.S.) As many as 70% of women with polycystic ovary syndrome (PCOS) go undiagnosed. It is important for PCOS knowledge to become more widespread so that women can get diagnosed so they can treat and prevent physical and mental health concerns. These include increased susceptibility to comorbidities such as hypertension, metabolic syndrome (MS), and type 2 diabetes as well as eating disorders, anxiety, and depression.

PCOS is characterized by 2 or more of the following 3 criteria:
1.hyperandrogenism (high levels of androgens, the male sex hormone)
2.polycystic ovaries on ultrasound 
3.delayed ovulation or menstrual cycles (anovulation) 

Symptoms include:
excess hair growth/hair loss/acne/weight gain/irregular periods

References:
Centers for Disease Control and Prevention
Endocrine Reviews, 33(6), 981–1030
Endocrine Reviews, 24(5), 633–667
Journal of Endocrinological Investigation, 40(1 )
BOOK: The Pcos workbook: your guide to complete physical and emotional health
BOOK: 8 Steps to reverse your Pcos: a proven program to reset your hormones, repair your metabolism and restore your fertility
BOOK: Wardlaw's contemporary nutrition: a functional approach 
PODCAST: The Fill Your Cup Podcast / 095: When You Have PCOS and Want To Balance Your Hormones Without Dieting - Sam Abbott 

People to Follow on IG: @pcos.nutritionist
Find me on IG:@francesca.meffert.co