Mind, Body, Spirit, FOOD: Nourishment On and Beyond The Plate

Welcome to season 7! In this episode, I'm joined by cookbook author, photographer, and gluten-free baking pioneer Aran Goyoaga to talk about her book The Art of Gluten-Free Bread.

We dive into what it really takes to make beautiful, structured gluten-free bread — from sourdough starters (flour + water + time + wild yeast) to fermentation, ingredients, and why using a scale matters. Aran breaks down the science in an approachable way, making this episode empowering whether you’re gluten-free or not.

But this conversation goes beyond technique.

We talk about bread making as a meditative, grounding practice — a way to bring busy, anxious energy back into the body through the hands. In a digital, AI-driven world, there’s something profoundly human about creating bread from scratch.

We also explore the intersection of creativity and commerce, and we dive into rest, inspiration, and the need to occasionally step away.

Whether you’re new to bread making or ready to deepen your craft, this episode is a gentle invitation to begin.

Links and resources:

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Listen to my first episode with Aran: https://mindbodyspiritfood.substack.com/p/aran-goyoaga

* Order Aran’s latest book, The Art of Gluten-Free Bread: https://bookshop.org/a/114665/9781648292026

* Find Aran on Instagram: https://www.instagram.com/cannellevanille/

* Aran’s website: https://www.arangoyoaga.com/

In this final Weekly Intention episode of 2025, Nicki invites you into a simple but transformative practice for the holiday season and the months ahead: opening to delight.

Nicki reflects on how awe can arise in the most ordinary places—a cut grapefruit, the smell of spiced coffee, a quiet childhood memory beneath the Christmas tree. Even on tired, imperfect days, these tiny moments of delight can shift our energy and reconnect us to what’s sacred in daily life.

In this episode, Nicki explores:

-What it means to “open to delight”

-How small, ordinary moments can become sources of awe

-Why naming delight helps us feel more of it

-How this practice can support us through both joy and heaviness

-The difference between “I will” and “I am” in setting intentions

-A gentle invitation to carry this practice into your kitchen and your days

This is the last episode of the year and a beautiful way to center yourself as we enter the holidays and prepare for a new season. The podcast will return in March 2026 with fresh Weekly Intentions and brand-new interviews.

LINKS

* Pre-Order Nicki’s new book: https://fromscratchfast.com/nicki-sizemore/

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Join Nicki for a weekend retreat at Kripalu! (Feb 27-Mar 1, 2026): https://kripalu.org/experiences/mind-body-spirit-food-cooking-spiritual-practice

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Book a 1-on-1 session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

Today’s conversation felt like a deep exhale. Nicki sits down with breathwork teacher and writer Ashley Neese, author of How to Breathe and Permission to Rest, and publisher of The Deeper Call newsletter. Together they explore what it really means to rest—beyond sleep—and how to work with your nervous system, not against it.

Ashley shares the neurobiological and emotional benefits of rest, why slowing down can feel uncomfortable at first, and how to cultivate micro-practices that soften urgency in daily life—at the stove, with our kids, and especially through the holidays. They also talk about boundaries, the power of the pause, and how lowering our standards (on purpose) can bring more ease and connection into the season.

Listen in for:• Rest vs. sleep—and why “down-regulating” isn’t the same as crashing• The urgency trap and how to unwind it• Small, real-life practices for nervous system regulation• Parenting, food, and letting the kitchen be restful• How to bring more calm and intention to the holidays

Links and resources mentioned in the show:

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Pre-Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Ashley’s website: https://www.ashleyneese.com/

* Ashley’s newsletter: https://thedeepercall.substack.com/

* Ashley’s book, Permission to Rest: https://bookshop.org/a/114665/9781984860743

* Nicki's podcast episode about the nervous system with Samantha Fulton: https://mindbodyspiritfood.substack.com/p/our-nervous-systems-and-food

In this week’s intention episode, Nicki explores what it means to be simple—not to simplify our lives through action, but to embody a state of simplicity itself. She reflects on why slowing down can feel harder than staying busy, how our nervous systems get swept into the collective pace of the season, and why embracing simplicity—especially now—can feel both radical and deeply nourishing. She shares how this intention can show up in daily life, in the kitchen, in holiday baking, and in the way we inhabit our bodies.

You’ll hear about:

The difference between simplifying and being simple

How nature models the kind of rest and shedding we’re being called into

Simple rituals and foods that help us feel clear, rooted, and present

How this intention can transform cooking into a more joyful, embodied practice

An invitation to drop your metaphorical “leaves” and return to yourself each day

We’re approaching the winter solstice—the darkest day of the year—and there’s no better time to release what you don’t need, settle your energy, and feel the light that comes from being your simplest, truest self.

Resources & Links:

* Pre-Order Nicki’s new book: https://fromscratchfast.com/nicki-sizemore/

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Join Nicki for a weekend retreat at Kripalu! (Feb 27-Mar 1, 2026): https://kripalu.org/experiences/mind-body-spirit-food-cooking-spiritual-practice

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Book a 1-on-1 session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

In this cozy, holiday-ready episode, Nicki sits down with cookbook author and entertaining pro Dan Pelosi to talk about what it really takes to host with joy—without burning out. Dan shares how his Italian American upbringing shaped his love of feeding people, how he protects the joy in his work as a food creator, and the simple mindset shifts and rituals that make gatherings feel more spacious, present, and fun.

Links:

* Get Dan's Pignoli Cookie Recipe (and win a copy of his book!): https://mindbodyspiritfood.substack.com/p/dan-pelosi

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Pre-Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Dan’s website: https://danpelosi.com/

* Find Dan on Instagram: https://www.instagram.com/grossypelosi/

* Order Dan’s new book, Let’s Party: https://bookshop.org/a/114665/9781454956785

* Nicki's Date Caramel Turtle Cookies: https://fromscratchfast.com/the-best-vegan-chocolate-turtles/

This is the episode that almost didn’t happen. After a day of endless tech glitches and an overflowing to-do list, Nicki found herself gripping tightly to her plans—until she finally decided to let go.

In this short “Weekly Intention” transmission, Nicki explores what it really means to release control, soften perfectionism, and surrender to what is. Through stories from her kitchen and life, she reminds us that letting go doesn’t have to mean giving up—it can simply be setting something down so we can breathe again.

Take a deep breath, press play, and join her in this week’s intention: I will let go.

Links:

* Pre-Order Nicki’s new book: https://fromscratchfast.com/nicki-sizemore/

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Join Nicki for a weekend retreat at Kripalu! (Feb 27-Mar 1, 2026): https://kripalu.org/experiences/mind-body-spirit-food-cooking-spiritual-practice

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Book a 1-on-1 session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Gochujang Salmon Bowls: https://mindbodyspiritfood.substack.com/p/gochujang-salmon-bowls

Today’s episode weaves together two different threads: how we can eat meat more sustainably (and joyfully) and how we can live in a way that feels more sustainable to our nervous systems.

Nicki is joined by butcher-turned-writer Steve Sabicer, creator of the newsletter Enlightened Omnivore. Steve shares his winding path from PBS-obsessed latchkey kid to running an artisanal whole-animal butcher shop, and what he’s learned about sourcing and cooking meat in ways that support both flavor and the planet.

They explore what “better meat” actually means in practice, the truth about grass-finished and pasture-raised systems, how regenerative agriculture can help rebuild soil, and simple, budget-friendly ways to reduce food waste at home.

The conversation then shifts to sustainability in life as well as in food. Steve explains how he uses the Indigenous Medicine Wheel as a compass for balance—mind, body, spirit, and heart—and shares the small, seasonal rituals his family practices throughout the year.

LINKS AND RESOURCES

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Pre-Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Steve’s newsletter, Enlightened Omnivore: https://enlightenedomnivore.substack.com/

* One Bowl French Green Salad: https://fromscratchfast.com/quick-green-salad/

* My podcast conversation with Liz Carlisle: https://mindbodyspiritfood.substack.com/p/regenerative-farming-climate-change

* Marbled Meat Shop: https://marbledmeatshop.com/

* Georgia regenerative farmer Will Harris: https://whiteoakpastures.com/pages/our-team

* Barons: Money, Power, and the Corruption of America’s Food Industry, by Austin Frerick: https://bookshop.org/a/114665/9781642834444

* Steve’s Medicine Wheel Newsletter

* The Four Agreements: A Practical Guide to Personal Freedom, by Don Miguel Ruiz: https://bookshop.org/a/114665/9781878424310

* The Medicine Bag: Shamanic Rituals & Ceremonies for Personal Transformation, by Don Miguel Ruiz: https://bookshop.org/a/114665/9781938289873

Feeling scattered or overwhelmed lately? You’re not alone. In this short grounding episode, Nicki Sizemore shares how to reconnect to calm and balance through mindful cooking, breath, and presence. Inspired by her talk with author Robyn Moreno, she explores how simple rituals—and earthy, seasonal foods—can help us feel steady and supported, even in busy seasons of life.

✨ This week’s intention: I will feel rooted.

LINKS:

* Pre-Order Nicki’s new book: https://fromscratchfast.com/nicki-sizemore/

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/p/weekly-intention-5

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Book a 1-on-1 session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Join Nicki for a weekend retreat at Kripalu! (Feb 27-Mar 1, 2026): https://kripalu.org/experiences/mind-body-spirit-food-cooking-spiritual-practice

* Podcast conversation with Robyn Moreno: https://mindbodyspiritfood.substack.com/p/robyn-moreno

Writer and curanderismo practitioner Robyn Moreno joins me to talk about healing, the kitchen, and what it means to get rooted when life feels “slippery slick.” Robyn shares her journey from being a high-level executive to embracing curanderismo—a traditional Mexican practice of caring for oneself and others.

We explore how perfectionism and ambition can sneak into healing, the meaning of susto (those old shocks that live in the body) and ser (the inner knowing that guides us home). Robyn also opens up about her relationship with the kitchen, grief, and reconnection to lineage—and she shares practical ways to find steadiness and rootedness in our daily lives.

I left this conversation feeling deeply nourished. I hope it feeds you too. 🌿

LINKS

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Pre-Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Robyn’s book, Get Rooted: Reclaim Your Soul, Serenity & Sisterhood Through the Healing Medicine of the Grandmothers: https://bookshop.org/a/114665/9780306926273

* Robyn’s website: https://www.robynmoreno.com/

* Find Robyn on Instagram: https://www.instagram.com/robynnmoreno/

* Woman Who Glows in the Dark, by Elena Avila (mentioned by Robyn): https://bookshop.org/a/114665/9781585420223

* My podcast conversation with Meggan Watterson: https://mindbodyspiritfood.substack.com/p/meggan-watterson

Weekly Intention: I Will Find Freedom in Structure

This week’s intention explores the paradoxical relationship between freedom and structure. Nicki reflects on how true spaciousness often arises within boundaries—the same way a recipe, a menu plan, or a daily ritual can create room for ease and flow in the kitchen and beyond.

Tune in to explore how structure can become a sacred container for freedom, creativity, and presence.

What does freedom feel like to you? And where might you find it this week? I’d love to hear in the newsletter comments.

LINKS:

* Pre-Order Nicki’s new book: https://fromscratchfast.com/nicki-sizemore/

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/p/weekly-intention-4

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Book a 1-on-1 session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Join Nicki for a weekend retreat at Kripalu! (Feb 27-Mar 1, 2026): https://kripalu.org/experiences/mind-body-spirit-food-cooking-spiritual-practice

* Podcast conversation with Maggie Hoffman: https://mindbodyspiritfood.substack.com/p/maggie-hoffman