Good afternoon friends,
today on the @nourishwithanna podcast I had the opportunity of interviewing my dear friend Masha Lisitsa. Masha Lisitsa is a licensed marriage and family therapist in the San Francisco, Bay Area. She is passionate about treating anxiety, stress, depression, eating disorders, poor self esteem, and relationship challenges. She uses a combination of evidence-based approaches, including psychoanalytic, relational, and mindfulness based training, to help clients live freer, happier lives. Her approach is direct, genuine, empathic, and intuitive. “If you're struggling with the discomfort of feeling anxious, stuck, burnt-out, or giving more than you are getting in your relationships, these are signs telling you it's time for a change. In sessions, Masha also focuses on increased self-awareness, breaking old habits, and learning new ways of relating. She assists her clients in learning new ways to manage behaviors that no longer serve you, and provide a confidential, non-judgmental space to process thoughts and experiences. The work Masha is able to do with her clients is powerful. Clients are able to increases self-esteem, reduce shame, and manage stress.

I had the pleasure of interviewing Melyna Harrison for the Nourish With Anna podcast! Melyna Harrison is married to her best friend & business partner John. She is also a mother to 4 busy little ones, a massage therapist, Essential Oil expert that coaches a tribe of over 200,000 people on how to use essential oils every day in every way for increased health & happiness. She is a top-ranked wellness advocate & 7 figure earner for doTERRA Essential Oils which is the largest EO company in the world. Melyna loves traveling & experiencing new things & considers herself a spa connoisseur working to make self-care a regular daily habit for women around the world. Grab a cup of tea and get inspired!

What is the #Nourishing3!?
A FORMULA I CAME UP WITH AFTER WORKING 1:1 WITH NUTRITION CLIENTS TO HELP THEM BALANCE THEIR BLOOD SUGAR, SKYROCKET THEIR ENERGY + KEEP APPETITE HORMONES AT BAY! :)

Why are you listening to this podcast on health + wellness? Why do you want to become healthy? On this podcast episode, I guide you through a simple practice that I use with all of my nutrition clients, to help them understand the importance of knowing and understanding their WHY and how fundamental it can be when looking to create shifts in our health.🍓💚

Today on the podcast I have a great friend of mine,
Dr. Viktoriya Neverov-Krstic.
Viktoriya holds a doctorate in acupuncture and is also a published author.
She has written books that are in the fantasy genre.
Viktoriya is a multi-passionate entrepreneur who is fond of acupuncture, herbal medicine and writing novels that captivate adventure + lessons we can all apply to real life.
Get ready to be inspired! :)

On this podcast episode, 

I interviewed Jeannette Ceja a Bilingual Lifestyle TV Host, Travel Reporter and Travel Expert.
I have been following her on social media for YEARS and have been in AWE of her passion for all things travel! 

Jeannette has interviewed countless celebrities, athletes, politicians and travel experts including Anthony Bourdain, Samantha Brown and Rick Steves on the red carpet just to name a few!

Be inspired and learn how to follow your bliss in this episode! :)

In this episode,

I interviewed the CEO Mina Makram of Ducks & Dragons.
Ducks & Dragons is one of the leading gluten free bakeries in the San Francisco Bay Area.

All of our ingredients are locally sourced from Northern California farms and small businesses in the area.

Mina, who used to weigh 400 pounds before he successfully lost half his body weight using only diet and exercise.

Throughout his 4 year weight loss journey, Mina leveraged his knack for experimentation to develop healthy and delicious alternatives to some of his favorite baked/ bread goods.

Ready to end nighttime binge eating for good?!?! ( SERIOUSLY)!

Does this sound familiar??

It is 8pm,
you have already had dinner,
yet everything in the pantry and or refrigerator is screaming your name??

I know, I have totally been there!

In fact this used to be a daily occurrence for me,
can you relate??

This way of eating can lead to depression, obesity and diabetes, which is why it is sooo important to gain control around nighttime binge eating once and for all my friends!!!

Most people think it is all emotional, emotions can definitely play a role in what we eat, but it is not the be all end all of why we binge…

One word - HORMONES.

There are top hormones that control our hunger levels throughout the day and can either leave us feeling satisfied or ready to binge on everything in the fridge.

Understanding these hormones will save you from that morning “why did I eat that” feeling ( you know what I mean).

Insulin- Insulin is produced in order to process glucose (sugar) in the body. When consuming simple carbohydrates such as white pasta, cookies and or cakes, insulin can surge and come crashing with a bang. It makes you want to eat, even after you have had a meal!
Ghrelin- We love this hormone, this is the hormone that says “ HEY YOU, FEED ME!!!”. It is known as our hunger hormone and helps in the regulation of our appetite.
Leptin -This is the hormone that tells us, “STOP EATING, YOU ARE NOW FULL”. If you consume too much fast food, white flour, sugar, processed foods and or convenient foods, you can become leptin resistant. This is the feeling we have all experienced when you are stating”Why am I am always hungry!?”.
Cortisol: Is known as the stress hormone, when cortisol elevates, we can feel hungry (even when we are not), it can also take our blood sugar on a rollercoaster ride, and increase the hormone insulin, which then can become a downward spiral.
Peptide YY- This hormone tells us “ I am full, please stop feeding me!”. It is created in your intestines.
Goodbye binge eating!! (SERIOUSLY)



EMBODY THE #NOURISHING3- This is a term I coined after working with clients. The nourishing3 consists of Protein, Healthy-fats & complex carbohydrates. When you eat 3 meals a day and a snack with this macronutrient combination, you turn off hunger hormones, balance blood sugar and feel satiated after eating! :)
SLEEP- When we do not sleep our cravings take over! Being sleep deprived can cause us to crave cakes, cookies, simple carbs and sugar like nothing else! When we do not sleep ghrelin (the hunger hormone) becomes loud and proud and Peptide YY the hormone that signals to your brain, “ I AM DONE, STOP FEEDING ME!” takes a back seat. Make sure you sleep if you want to balance your hormones and accomplish your health & wellness goals- make it a non-negotiable.
Find time to CHILL DAILY- We know that stress can raise cortisol as well as make us overeat, which then can create an expanding waist line ( NO THANKS!). Find ways to CHILL that are in alignment with YOU. Think yoga, 10-15 mins of mediations, deep belly breathing or going for a nature walk (my FAVE).

On this podcast episode, 
I dive in and talk about
how for the longest time I denied that I was 
and am a multi-passionate person.

In fact,
I truly thought it was "wrong” to have more than one passion, and that having more than one passion, meant that others would see me as a confusing or an “all over the place” kind of lady. 

Can you relate?

The newest episode of The Nourish With Anna Podcast is Up!

This episode is a conversation with Nathalie Botros, Psychologist & Health Coach.

In this episode we learn why dieting NEVER works and how Nathalie an ex-serial dieter, learned how to stop sacrificing her appetite and to finally enjoy life on HER terms!!

In her new book, “If You Are What You Eat, Should I Eat a Skinny Girl?”, she teaches you how to accept yourself, mend your relationship with food, and get off of the diet rollercoaster for GOOD!

It is time to lose the weight without losing your appetite for life!

Enjoy!