By Michelle Yates, MS, RD, LMNT
Nobody likes talking about their relationship with food or with their body... so let's talk about it. Welcome to Nourished & Free® - the podcast to help you become nourished & healthy while
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The podcast currently has 73 episodes available.
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Is your period irregular? Maybe it's been for a few months or possibly for years. Whether you're looking for ways to restore balance in your menstrual cycle, want to understand why this is happening to your body, or are looking to take the next steps to support your fertility journey, this episode has the answers for you.
Join us as we chat with the incredible Lindsey Lusson, a registered dietitian specializing in period recovery and infertility. Lindsey explains what hypothalamic amenorrhea is and why it wreaks havoc on your health.
We explore why your favorite workout routine might be sabotaging your hormones, how under fueling impacts not just your menstrual cycle and the importance of addressing physical and psychological factors for a full recovery.
Get ready to empower yourself with knowledge and take control of your menstrual health.
TOPICS COVERED 👇
Introduction to Hypothalamic Amenorrhea (00:00)
Hormone Replacement Therapy vs. Birth Control (10:32)
Importance of Menstrual Health (12:32)
Consequences of Hypothalamic Amenorrhea (16:25)
Nutritional Strategies (21:21)
psychological challenges (28:28)
Body Fat and Menstrual Health (32:53)
Menstrual Cycle Phases (37:50)
Nutritional Needs During Menstruation (40:05)
Period Pain (42:55)
Cycle as a Report Card (45:41)
RESOURCES MENTIONED:
"Why Are You Overeating?" Quiz
Follow Lindsey on socials: @Food.Freedom.Fertility
Lindsey's website
Lindsey's Lab Guide
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
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Have you ever wondered WHY strength training is so important? Is it superior to other types of exercise? Dr. Joey Muñoz, a leading fitness coach and educator, is explaining the science, benefits and potential risks of strength training.
Lifting heavy weights might seem a little intimidating, especially if you're more used to cardio. But today, I wanted to bring Dr. Joey on to show you why strength training can positively impact how you feel and doesn't have to be so daunting.
Tune in to hear Dr. Joey debunk common strength training myths, from whether you need to eat protein within that 30-minute window to fasting before your workout. Get ready to transform your body and your mindset.
TOPICS COVERED 👇
Benefits of muscle mass (05:30)
Building muscle as you age (06:08)
Bone Density and Resistance Training (08:03)
Reducing the risk of chronic diseases (09:54)
Short-term benefits (14:29)
Psychological benefits (18:00)
Risks of strength training (19:44)
Powerlifting vs. Bodybuilding (23:35)
Aesthetic goals in fitness (26:30)
Fitness as a gateway to healthy behaviors (27:47)
Stress management through exercise (30:13)
Nutrition to support muscle growth (32:18)
Pre-workout nutrition myths (37:12)
RESOURCES MENTIONED
Instagram @dr.joeymunoz
Dr. Joey's website
Free blueprint to be Fit4Life
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
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🤔 Is gluten really as harmful as some claim? As a Registered Dietitian, I’m here to clarify those myths and help you navigate your relationship with gluten!
With gluten being demonized online and every health coach suggesting you cut it from your diet, do their claims really have any proof? Will gluten increase disease risks? Is eating gluten giving you brain fog? And what if you switch to gluten-free foods? Are they really any better?
In this episode, I break down some common claims I see repeatedly and share my opinions on whether they are true or not, with some backed-up studies.
TOPICS COVERED 👇
What is gluten? (03:04)
The 'need' for a gluten-free diet (04:01)
Claim: Gluten is Inflammatory (06:21)
Claim: Gluten Increases Disease Risk (09:13)
Claim: Gluten Causes Brain Fog (10:30)
Claim: Gluten-Free Diet and Hashimoto's (11:39)
Claim: Gluten Exacerbates Autism (15:19)
Claim: Gluten-Free Foods are Healthier (16:32)
RESOURCES MENTIONED
"Why Are You Overeating?" Free Quiz
Article
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
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Almost every time that someone comes to me looking for help with their binge eating, they tell me, ‘They've tried everything’. And in the end, the problem has only gotten worse.
You may be struggling like this, too, wondering why everything you try and do to help your situation never truly gets better.
After working with many clients and digging into it, I’ve teased out what I feel are the top five things that almost everyone who struggles with binge eating has tried at some point. Whether you’re trying low carb or macro counting, maybe it’s who you seek help with. I’m not just talking about these reasons but explaining WHY they aren’t helping you.
Make sure to tune in. You’ll be interested in hearing point 5, which could make your binge eating worse.
If you learn something new in this episode or have a request for an upcoming episode, send me a text message (the button is up at the top)!
TOPICS COVERED 👇
Point 1 (03:42)
Point 2 (09:45)
Point 3 (19:06)
Point 4 (25:43)
Point 5 (34:49)
RESOURCES MENTIONED
Guidebook for Guilt-Free Nourishment
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
Send me a note via text!
"I just want to eat like a normal person"
This is what women who struggle with a toxic relationship with food often say... and who can blame them!? Struggling with your relationship with food SUCKS and it adds an unnecessary burden to one's life. It's completely reasonable for someone to want normalcy in their life when they haven't experienced it for years, maybe even decades.
So how do we reach this fantasy land of eating like normal?
I've got some insights for you (from my closet today, lol) on what's happening in the brain which is making it extra hard for some to be a "normal eater", and what we need to do to fix it. 🧠
If you learn something new in this episode or have a request for an upcoming episode, let me know by sending a text message (button is up at the top)!
TOPICS COVERED 👇
What is "normal eating" (01:01)
Burden of food thoughts (03:08)
Challenges of eating normally (04:19)
The cycle of stress and food choices (07:41)
Addressing subconscious beliefs (10:08)
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
Send me a note via text!
Have you heard or seen anything about the carnivore diet lately? It's been making waves in the health and wellness world, but is it really all it's cracked up to be?
Whether you're considering the carnivore diet or simply curious about its popularity, this episode offers a balanced and informative perspective. Discover the truth behind the claims, learn about the potential long-term consequences, and gain insights from me, a registered dietitian.
Tune in to hear my review of the carnivore diet and make an informed decision about your health and nutrition.
Resources Mentioned:
Article
Carnivore Cringe Instagram
TOPICS COVERED 👇
Carnivore Diet Overview (03:00)
Comparison to Keto & Paleo Diet (06:11)
Importance of Nutrition Credentials (11:57)
Reasons for Feeling Better on Carnivore (15:22)
Long-Term Risks of Carnivore Diet (21:28)
Impact of LDL Cholesterol (22:36)
Research Studies on Fat Intake (25:03)
My Opinion on the Carnivore Diet (27:45)
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
Send me a note via text!
What does life look like 1 year after healing your relationship with food? Wendy's giving us the insider look and sharing with us the lessons she's learned along the way.
If you're tired of yo-yo dieting and feeling out of control around food, you'll love Wendy's story. She shares her incredible journey to food freedom, reflecting on her experience since graduating from my Nourished & Free program.
Hear about how she broke free from the shackles of restrictive eating, societal pressures, and family expectations. Learn how you, too, can challenge diet culture, listen to your body, and build a healthy relationship with food.
Tune in and hear how Wendy's transformation can inspire your own journey to a happier, healthier you.
TOPICS COVERED 👇
Joining the program (00:02:27)
Wendy's food relationship before (00:04:33)
Impact of Food Noise (00:06:41)
Uncovering family influences (00:08:06)
Discovering personal freedom (00:17:50)
Overcoming food obsession (00:19:48)
Reframing exercise and enjoyment (00:21:42)
Letting go of food rules (00:24:29)
Embracing a healthier lifestyle (00:28:34)
Wendy's view on the group setting (00:31:47)
Using the tools of the program (00:35:35)
Wendy's opinion on Nourished & Free program (00:38:42)
Unanswered Prayers (00:46:02)
Advice for potential participants (00:47:13)
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
Send me a note via text!
Does it seem like ALL you ever crave is sweets?
The advice of “listen to your body” might feel like a 1-way ticket to a sugar coma. So what do you do when you’re sick of dieting, but you also don’t want to be out of control with sugar?
Let’s chat through what you need to know to in order to have body cues that work for you instead of against you.
There are challenges many people face when trying to implement intuitive eating, like how to differentiate between emotional vs physical cravings and discover the logistics of mindful eating (without the ’woo-woo’).
We’ll discuss the issue of missing hunger and fullness cues and how to build a dietary lifestyle that includes the foods you love, like sweets.
Get ready to feel less sugar crazy 🍬😵💫 and more in control. 💪🏼
RESOURCES MENTIONED:
eBook: The Guidebook for Guilt-Free Nourishment
More about intuitive eating:
Article: What is Intuitive Eating?
Episode: My Intuitive Eating Icks (Critiques)
Episode: Intuitive Eating vs. Not Dieting vs. Reverse Dieting - Are they the same?
Episode: Untangling the Complexities of Intuitive Eating
Episode: What if I Want to Lose Weight with Intuitive Eating?
TOPICS COVERED 👇
Emotional vs. Physical Cravings (07:34)
Mindful Eating Practices (09:50)
Hunger/Full Cues (12:09)
Food is Fuel (13:29)
Building balanced meals (17:15)
Listening to your body (19:29)
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
Send me a note via text!
Feeling overwhelmed by all the conflicting advice about food and cancer? Ever wondered if sugar really feeds cancer cells or if red meat is an automatic health hazard? Join me as I chat with Dr. Joe Zundell and dive into the world of nutrition and cancer, busting some common myths you might have heard.
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
Send me a note via text!
Are you struggling with IBS? I've brought IBS expert Jessie Wong, RD, on to help guide us through managing it. We start by explaining what IBS is, from its different types to the challenges of diagnosis, as well as shed light on unproven "miracle cures" and emphasize the importance of evidence-based treatment.
Diet plays a big role in IBS, and Jessie helps us explore the connection between food, inflammation, and gut health. We also dive into the popular Low FODMAP diet, explaining its purpose and potential pitfalls.
But IBS isn't just about food. Stress can be a major trigger, so this episode provides strategies to manage it. Plus, we explore other effective techniques for improving gut motility and overall well-being.
This episode is your roadmap to take control of your IBS. Tune in and discover how to navigate the twists and turns with confidence!
Resources mentioned:
ibsdietitian.com
poopedia.org
Jessie's Instagram
Jessie's Youtube Channel
Low FODMAP Starter Guide
Symptom Tracker
TOPICS COVERED 👇
Understanding IBS (06:37)
How to diagnose IBS (08:39)
Finding reliable support (19:14)
Inflammation in IBS (25:01)
The Low-FODMAP Diet (27:39)
Finding your IBS trigger (32:02)
Stress Management for Symptom Relief (42:57)
Constipation and improving motility (46:00)
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
SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!
The podcast currently has 73 episodes available.
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