This one’s a little different from the usual Nourished & Free® vibes because today I’m joined by my husband, Vincent, to share the story of our son Nicholas’s birth. 🩵

If you’ve listened to Penelope’s and Cillian’s birth story episodes, you know I love recording these—not just to remember all the details for us, but because you all seem to love the wild, emotional, funny, real-life rollercoaster that birth always is. And trust me… Nicky’s story was a ride.

TOPICS DISCUSSED:

🩵 The dramatic season leading up to his birth (house stress, business dips, and oh yeah—Vin rupturing his Achilles 6 weeks before my due date 🤦‍♀️)
🩵 What it’s like to be overdue (by my standards) and totally over it
🩵 The Miles Circuit, bloody shows, and the weird joy of finally being in pain
🩵 Why I was pushing Vincent around the hospital in a wheelchair while contracting to Justin Bieber
🩵 My experience in the low-intervention suite and choosing an unmedicated birth
🩵 The terrifying moment Nicholas was born and didn’t breathe right away—and the hours he spent in the NICU
🩵 How that season of struggle finally turned into a turning point for our family

It’s raw, it’s real, it’s emotional, and it’s also filled with laughter (because how else do you cope when you’re both miserable but also bringing new life into the world?).

Whether you’re a birth story junkie, a fellow mama who gets it, a friend who's curious, or you just love hearing how God reigns & rules over all, this one’s for you.

JUMP TO:

00:00 – Pregnancy Recap
01:11 – When Life Piled On: house stress, business dip, and Vin's ruptured Achilles
9:41 – The Longest Two Weeks Ever
14:52 – Finally, Labor Begins
18:52 – Wheelchair Laps + Justin Bieber
32:29 – The Low-Intervention Suite
33:56 – Transition + An Unwelcome Surprise
40:49 – Twenty Minutes of Chaos: contractions, yelling, and helpless sidelines
43:40 – The Scariest Silence
53:13 – Meeting Our Angel Boy

RESOURCES MENTIONED
Miles Circuit

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My husband Vincent and I are unpacking Netflix’s brand-new documentary Fit for TV, a deep dive into The Biggest Loser. We're sharing our thoughts on the stories, scandals, and shocking truths behind one of the most infamous weight-loss shows of all time. Whether you have seen the doc or would rather skip it and hear what someone else thought, I think you'll enjoy sitting in on our thoughts after watching.

From “temptation challenges” to behind-the-scenes medical battles, we've got plenty of unfiltered thoughts on what the show got wrong, what the documentary revealed, and why shows like this shaped an entire generation’s views on weight, health, and self-worth.

Expect plenty of "did that seriously happen!?", marital bickering, and some metabolism 101.

Also, highly recommend listening on 1.2x speed.

In this episode you’ll hear about:

• What Fit for TV revealed about The Biggest Loser’s hidden dangers
• The shocking calorie and exercise demands contestants endured
• Whether weight loss reality shows create lasting harm or quick entertainment
• How weight stigma and shame feed binge eating and body image struggles
• Why metabolism myths (like “starving breaks your metabolism forever”) are misunderstood
• What Michelle wished the documentary had covered about binge eating disorder

Studies mentioned:

Biggest Loser Study

Kevin Hall's follow up analysis

Minnesota Starvation Experiment

FAST FORWARD TO

• 00:00 – Why my husband doesn’t listen to my podcast
• 01:31 – First impressions: why Fit for TV felt different from other docs
• 05:06 – Childhood memories & growing up with The Biggest Loser
• 7:21 – Fat-shaming on primetime: how it shaped body image
• 8:19 – Contestants’ stories: Danny, “secret donut runs,” and binge eating
• 9:33 – Meet Dr. Huizenga: hero, villain, or just damage control?
• 15:53 – Calories in, calories out… and why Jillian Michaels is a disaster
• 28:04 – The infamous “temptation challenges” explained
• 36:54 – Shame as motivation? Why yelling doesn’t build a healthy relationship with exercise
• 42:57 – Rumors of drugs, and btw a contestant died!?!
• 47:35 – The infamous "broken metabolism study" and what the show left out
• 54:35 – Important quotes, why some contestants were glad they went on The Biggest Loser, and what we can learn today

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Struggling to follow through on your goals OR getting your clients to follow through — even though they know what to do? It’s not a willpower problem… it’s a mindset one. In this episode, I’m joined by Dr. Kasey Jo Orvidas — PhD in psychology, certified health and fitness coach, and creator of the Health Mindset Coaching Certification — to break down the actual science behind lasting behavior change.

We dig into:

• Why you sabotage your goals (even when you want to succeed)
• The truth about willpower, motivation, and self-control
• The difference between guilt vs. shame — and why it matters
• How to build real consistency through self-efficacy and mindset shifts
• What coaches and health pros need to understand to help clients change for good

Whether you’re tired of “starting over” or you’re a coach wondering how to help clients finally follow through, this episode is packed with practical psychology and zero fluff.

🔗 Links mentioned in this episode:

• Free Coaching Code Event
• Follow Kasey on Instagram
• Link to Work With Michelle

TOPICS COVERED👇🏼

00:00 Intro to Mindset and Psychology
05:45 Kasey's Journey into Psychology
10:28 Merging Health/Fitness Coaching and Mindset
13:38 The Psychology Behind “I Know What to Do, I Just Don’t Do It”
18:33 Step 1 to Changing Your Habits
20:51 Guilt vs. Shame
25:47 Decoding Willpower, Motivation, and Self-Control
26:04 Out of Willpower? Here’s What to Do Instead (+Defining Willpower and Self-Control)
29:35 Motivation & the Science of Follow-Through
33:29 Building Self Confidence
41:49 Building Self Confidence in Coaching
44:23 How to Change Your Mindset to Work For You Instead of Against You

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🔥 My Signature 4-Month Program, Nourished & Free®
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WOW Yates Nutrition, LLC has officially been established for 5 years! I AM SO BLESSED.

Seems like a great time to (potentially) roast myself and see what past clients (those who have been on their own after working with me for at least 6 months) have to say about me. I took peeks here and there at what the responses were saying, but this is the first time I'm sitting down after the last wave of responders and seeing the final results.

If you have ever wondered if long term healing is actually possible, what life after Nourished & Free® looks like, and if I actually do help people - stick around and find out.

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🔥 My Signature 4-Month Program, Nourished & Free®
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Today I’m joined by my former client and licensed therapist Julianne — who brings the perfect mix of clinical wisdom and “yep, I’ve been there” energy to this conversation. She gets honest about what brought her to Nourished & Free® in the first place — think postpartum chaos, generational baggage, medical trauma, and some real mixed signals from both church and culture about what her body “should” be.

We get into the messy, often-ignored space where faith, food, and body image collide — and talk about what it actually means to honor God with your body (hint: it’s not obsessing over every calorie or shaming yourself into submission). We cover everything from performance vs. perfection to raising daughters in a world that still acts like thinness = holiness.

Whether you share our faith or not, this episode is packed with raw honesty, relatable “oh my gosh, same” moments, and some hard-hitting truths about food shame, body image in the church, and finding freedom in the gray area.

If this conversation hits home and you're tired of doing this food + body image stuff alone, Nourished & Free® might be exactly what you need. It’s my group coaching program where we ditch the guilt, unpack the shame, and rebuild your relationship with food in a way that’s actually sustainable (and not miserable). Learn more or apply here.

TOPICS COVERED 👇

00:00 Introduction
03:36 Julianne's Journey with Food and Body Image
07:57 The Impact of Athletic Background on Body Image
08:52 Faith and Body Image: A Christian Perspective
13:16 Deconstructing Body Image Beliefs
21:38 Light Bulb Moments in Nourished & Free
25:51 Unraveling Lies About Food and Body Image
29:17 Redefining Success Beyond the Scale
30:18 Celebrating Strength and Body Adaptation
31:17 Cultural Pressures and Body Image
32:11 Navigating Conflicting Messages About Body Image
35:12 The Journey of Self-Acceptance and Community Support
37:05 Healing Through Shared Experiences
39:06 Transforming Relationships with Food
42:13 Finding Balance in Food and Life
43:07 Encouragement for Women Struggling with Body Image
45:05 The Importance of Community in Healing
46:51 Navigating Faith and Body Image
48:44 Hope for Future Generations
49:30 Closing Thoughts and Resources

CONNECT WITH JULIANNE:

Visit her website or Instagram

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
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Your Chiropractor’s Not Gonna Love This Episode 😬 

I sat down with Trevor Zierke, DC, a disillusioned chiropractor who has a LOT of dirt to share on his field. We dig into the wild world of chiropractic care, from sketchy X-ray sales tactics and essential oil upsells to why some chiropractors think they can cure literally anything with a back crack.

We talk red flags (like telling you they can fix your PCOS), green flags (like knowing when to refer out), and why your posture probably isn’t the root of all evil. Trevor also breaks down why some people do feel better after seeing a chiropractor—and why that doesn’t always mean it’s the adjustment doing the work.

If you've ever been told your spine is to blame for your kid's ADHD, endo, reflux, or mood swings… buckle up.

This episode is for anyone who’s:

• Curious about the real science behind chiropractic care
• Been burned by overpromising, under-delivering clinics
• Wondering whether adjustments are helpful or just hyped
• A tired mom who's been told their baby needs spinal work (nope)

This one pulls back all the curtains—and probably saves you a (copay or ten).

TOPICS COVERED 👇

00:00 Introduction and Background of Chiropractic
04:11 Trevor's Journey into Chiropractic Education
06:58 Philosophy vs. Evidence-Based Practice in Chiropractic
10:07 The Variability in Chiropractic Education
12:00 Understanding Subluxation and Its Misconceptions
14:44 The Religious Undertones in Chiropractic Beliefs
17:51 Personal Anecdotes and Experiences with Chiropractic
20:48 Conclusion and Final Thoughts
23:27 The Limitations of Temperature Scanning in Chiropractic Care
26:23 Misleading X-Ray Practices in Chiropractic
29:31 The Illusion of Chiropractic Effectiveness
32:22 The Risks of Overselling Chiropractic Benefits
36:16 Pediatric Chiropractic Care: A Critical Examination
41:13 Understanding Correlation vs. Causation in Health Claims
50:28 Red Flags in Chiropractic Care
53:27 Understanding Chiropractic Treatment Models
56:35 The Role of Essential Oils in Chiropractic
01:00:51 Debunking Myths in Chiropractic
01:04:08 When to See a Chiropractor
01:08:47 The Shift to Virtual Chiropractic Care

CONNECT WITH TREVOR:

Struggling with long-term nagging pain or injuries? Go to his website

Follow him on Instagram

Follow him on Tiktok

Subscribe to his channel on Youtube

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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You ever find yourself eating stale chips, freezer-burned ice cream, or the kid’s hairy granola bars and think:

“This isn’t even good… so WHY am I still eating it?”

Yep. Welcome to the club — where your taste buds are unimpressed but your brain is apparently hosting a food rave anyway.

In today’s episode of Nourished & Free®: The Podcast, we’re unpacking one of the most confusing parts of binge eating:
👉 Why you sometimes binge on foods you don’t even like.

Inside this episode:

• Why restriction turns your brain into a chaotic food hoarder
• How emotional eating isn’t the enemy (but maybe your rules are)
• What’s really going on when you eat like it’s your last meal on Earth… and it’s not even a good one
• How to start choosing food that’s satisfying on purpose (novel concept, I know)

So if you’ve ever rage-snacked your way through the pantry and thought,
 “Cool, now I feel gross and unsatisfied,”
this episode was made for you.

🧠 It’s part psychology, part nutrition — and completely judgment-free.

🎧 Grab your headphones and hit play. Your brain (and your taste buds) deserve better.

TOPICS COVERED 👇
00:00 Welcome Back and Introduction to Food Psychology
01:36 Understanding Binge Eating: The Brain's Problem-Solving
04:14 The Last Supper Mentality and Anticipation of Scarcity
06:18 Emotional Eating: Coping Mechanisms Behind Bingeing
08:38 Ignoring Personal Preferences: The Impact of Diet Culture
10:42 Habitual Behavior: The Autopilot of Binge Eating
13:59 Building a Healthier Relationship with Food

RESOURCES MENTIONED:

🫴🏼 Take my free mini-course, "The Binge Free Blueprint"

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Support the show

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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I'm excited to share that I'm taking a break for maternity leave 🤰🏻 

There won't be new podcast episodes for a bit, so I encourage you to check out my extensive archive of episodes. You can also dive into my free new mini-course on binge eating—you might find it helpful!

Your support means the world to me, and I can't wait to return with fresh content!

Resources mentioned:

BRAND NEW MINI-COURSE to stop binge eating + overeating: yatesnutrition.com/signup

LEARN MORE + APPLY TO WORK WITH US: yatesnutrition.com/program

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Support the show

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Tired of feeling like you're not enough because of your body? It's time for a change.

In this episode, I chat with our very own body image coach Dani Durazo, a mental health counselor who helps people ditch their body hate and build a loving relationship with themselves. Dani works alongside me inside of our signature program, Nourished & Free®, and I can't wait for you to get to know her in this episode!

We dive into the messy world of body image, exploring how societal pressures, diet culture, and that pesky inner critic can really impact our mental health.

Dani shares her insights on the harmful effects of fatphobia, the importance of self-compassion, and why happiness isn't about the number on the scale.

This episode is for anyone who's ever felt stuck in a cycle of body dissatisfaction. Tune in to explore a kinder, more compassionate path!

TOPICS COVERED 👇
Importance of Body Image Work (00:08:33)
Understanding Fatphobia (00:12:05)
Three Types of Fatphobia (00:14:18)
Impact of Negative Body Image (00:16:56)
Sustainability Through Compassion (00:19:06)
Cycle of Self-Criticism (00:23:33)
Finding Freedom in Self-Perception (00:25:54)

Resources mentioned:
Learn more about working with Dani and I in Nourished & Free®, the program!

Dani's Instagram

Dani's website

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
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Are you tired of the diet rollercoaster? 🎢 In this episode, I'm joined by Riley, a former client who shares her powerful journey of healing her relationship with food and body image 1 whole year after graduating Nourished & Free (the program).

Riley candidly discusses how years of competitive dance and restrictive diets left her feeling trapped and disconnected from her body. But through N&F, she learned to rediscover her body's natural hunger and fullness cues, find joy in movement beyond the gym and embrace her body, regardless of size.

This episode is packed with actionable advice and real-life strategies to help you break free from the diet cycle and cultivate a more nourishing and fulfilling relationship with yourself. 

TOPICS COVERED 👇
Early Body Image Struggles (00:02:44)
Keto Experience (00:06:57)
Noom Experience (00:09:45)
Hunger Regulation Challenges (00:15:25)
Letting Go of Weigh-Ins (00:17:00)
Focus on Behavior Over Numbers (00:18:06)
Joyful Movement (00:20:54)
Body Image Acceptance (00:22:00)
Freedom from Dieting (00:27:39)
Mindset Shift (00:32:16, 00:37:14)

RESOURCES MENTIONED:

eBooks

Apply to work with us in Nourished & Free (the program)

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Support the show

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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