Are you tired of buying fresh fruits and veggies only to find them wilted, mushy, or spoiled just a few days later? In this episode of the Nourished Living Podcast, I’m sharing my favorite hacks to keep your produce fresher for longer—so you can save money, reduce food waste, and always have ingredients ready when you need them.

From freezing herbs and ginger in ice cube trays, to the best way to store carrots, celery, potatoes, avocados, and even bread—you’ll walk away with simple, practical tips you can start using today. 

Here’s what you’ll learn in this episode:

• The best ways to store fruits, veggies, and herbs to extend their shelf life
• How to freeze garlic, ginger, and tomato paste for easy, no-waste cooking
• Simple tricks to revive stale bread and wilted greens
• Why glass storage and reusable produce bags are game changers for your health

If you’ve ever felt frustrated throwing away spoiled food, this episode is for you. Grab a notebook, or just bookmark these hacks for the next time you go grocery shopping!

Don’t forget to grab your free set of affirmations designed to rewire your mindset, boost your confidence, and help you step into the most empowered version of yourself. The world needs you shining!

Click here to download 'Your Glow Up Affirmations' now!

Connect with Courtney:

- Instagram: @nourished_living_

In this episode of the Nourished Living Podcast, Courtney sits down with Dr. Carolina Arreola, a Licensed Naturopathic Doctor specializing in gut health, hormones, and digestive care. Together, they dive into one of the most misunderstood issues: heartburn.

You’ll learn:

• How a root-cause approach differs from conventional care
• Why antacids may worsen digestive issues over time
• Signs and symptoms of low stomach acid you may not recognize
• Lifestyle and stress factors that play a major role in gut health
• Simple daily habits to support digestion and prevent heartburn naturally

Whether you deal with reflux, bloating, or just want to support your digestion in a natural way, this episode is packed with insights and practical tips to help you find relief.

Explore More From Dr. Arreola:

• Website & Services
• Read Client Testimonials 
• Self-Paced Heartburn Healing Program
• Free Heartburn Healing Quick start Guide
• Book a Free Discovery Call

Follow Dr. Arreola on Social for Gut Health Tips that Actually Make Sense:

• TikTok: @dr.arreola
• Instagram: @arreola_naturopathic

Connect with Courtney:

• Instagram: @nourished_living_
• Free Glow-Up Affirmations Audio! 

If you struggle with heartburn, bloating, fullness after meals, or indigestion, this episode is packed with tools to help you find lasting relief.

In today’s episode of the Nourished Living Podcast, I’m diving deep into the surprising connection between stomach acid and heartburn. You’ll learn why so many Americans struggle with low stomach acid, how this impacts digestion, nutrient absorption, and overall health, and what natural steps you can take to restore balance—without relying on band-aid solutions like antacids.

I’ll also share simple, practical strategies you can start using today to support healthy digestion, from mindful eating practices to natural remedies like digestive bitters, lemon water, and apple cider vinegar. Plus, I talk about my own stress-relief habit that takes less than two minutes and helps me reset during busy mom life.

What you’ll learn in this episode:

• Why 90% of Americans may actually have low stomach acid
• How low stomach acid contributes to heartburn, bloating, and indigestion
• The hidden risks of long-term antacid use
• Daily practices to support digestion and naturally boost stomach acid
• Foods and lifestyle shifts that can soothe heartburn and improve gut health

Listen in and discover how to heal your digestion from the root cause—so you can truly absorb and benefit from the nourishing foods you eat.

🔗 Resources & Links Mentioned:

• Episode 20: Quick Stress Relief Practices
  
  
• Your Glow Up Daily Affirmations (audio + transcript) → Grab them here
  
  
• Connect with me on Instagram: @nourished_living_
• Urban Moonshine Digestive Bitters on Amazon

In this episode of the Nourished Living Podcast, I’m joined by my dear friend and intuitive guide, Courtney from QuartzDream. We dive into all things manifestation, tarot, birth charts, energy work, and how to co-create the life you truly desire—starting with your own inner healing.

Courtney shares her personal story of transitioning from the corporate world into spiritual entrepreneurship, the power of working with your own energy and intuition, and how tools like tarot, astrology, and somatic practices can help guide your growth and align you with your purpose.

Whether you’re already on a spiritual path or just starting to explore beyond the physical body, this conversation will leave you feeling grounded, inspired, and more connected to your own magic.

We cover:

• How to align with your soul’s purpose using astrology and birth charts
• How tarot cards mirror your inner world and help you gain clarity
• What it actually means to “raise your vibration”
• Practical manifestation tips that go deeper than “just be positive”
• Letting go of hustle culture and tuning into intuitive guidance

Connect with Courtney Sprung:

• Instagram: @goodwitchxbadbitch
• Website: www.quartzdream.com
• Book a session: Quartz Dream

Connect with Courtney Podany:

• Instagram: @nourished_living_
• Getting Started: A Beginner's Guide to Holistic Living Ebook

Loved this episode?

Tag us on Instagram and share your favorite takeaway!
 @nourished_living_ | @goodwitchxbadbitch
 Rate + review the show to help more women find nourishment beyond diets.

Today’s episode is a deep dive into something that has completely shifted the way I view nourishment: food energetics. This is about way more than labels, calories, or macronutrients—this is about the life force behind your food and how it impacts your energy, emotions, and healing.

In this episode, I’ll walk you through the vibration of different foods—from pasture-raised meats to wild fish to fresh greens—and how they support your hormones, nervous system, and overall vitality.

Whether you’ve been feeling scattered, heavy, or just disconnected from your meals, this episode will help you reconnect and make more intuitive, nourishing choices that align with how you want to feel.

In this episode, we cover:

• What “food energetics” really means (and why it matters)
• How the quality of animal products impacts your mood + energy
• Grounding vs. expansive foods—and when you might crave each
• How to tune into your energetic cravings, not just your hunger cues
• Why food is more than fuel—it's communication with your body

If you’ve ever felt like something was missing from intuitive eating or nutrition advice, this could be the piece that finally clicks. This conversation will help you stop obsessing over food rules and start listening to your body on a deeper level.

If this episode resonated with you, please subscribe, leave a review, and share it with a friend who needs to hear this message. Your support means the world!

Connect with Courtney: 

• Instagram
• A Beginner's Guide to Holistic Living

In this powerful episode of the Nourished Living Podcast, Courtney Podany unpacks why traditional diets fail—and why it's not your fault. If you've been stuck in the cycle of calorie counting, food guilt, and all-or-nothing thinking, you're not alone.

Courtney shares practical, compassionate strategies to nourish your body without obsession, stabilize blood sugar, reduce cravings, and build lasting energy. This episode is for every woman who wants to ditch the diet drama and finally feel good in her body.

What You'll Learn:

• Diets are built to fail; you are not failing—you're being failed by the system.
• Your body needs fuel, not restriction. Eating too little can damage your metabolism and hormones.
• Prioritize more: more nutrients, color, satisfaction, and real food.
• Tuning into your body's natural cues is more powerful than any meal plan.
• Mindset matters: guilt doesn’t serve you, and one meal never “ruins” anything.

If this episode resonated with you, share it with a friend who’s ready to ditch the diet cycle. Be sure to subscribe to the Nourished Living Podcast, leave a review, and follow Courtney on Instagram for more practical tools and encouragement.

Connect with Courtney:

- Instagram

- Ready to take this a step further and really ditch the Diets for good? Check out Courtney's ebook, A Beginner's Guide to Holistic Living

This episode dives into holistic tools that help reduce stress, support your adrenals, and naturally calm the nervous system. 

Courtney explains how managing stress goes hand-in-hand with stabilizing blood sugar—and how our daily habits outside the kitchen play a huge role.

Courtney shares her favorite natural and accessible strategies to bring your body out of fight-or-flight and back into a restful, regulated state. From grounding barefoot on the earth to breathwork, morning sunlight, journaling, meditation, and even shaking off excess cortisol, this episode is packed with practical ways to support your mind, body, and blood sugar.

Whether you're feeling overwhelmed, fatigued, or just looking for more peace in your day, this episode will leave you feeling empowered and reconnected to what your body truly needs.

What You’ll Learn:

• Why stress is just as important as food when it comes to blood sugar balance
• How grounding and time in nature recalibrate your nervous system
• The surprising connection between shallow breathing and neck/shoulder tension
• A simple breathwork technique to reduce anxiety and calm your body
• How journaling clears mental clutter and reduces emotional overwhelm
• Why morning sunlight boosts mood, sleep, and vitamin D levels
• The science behind “shaking out” cortisol—and how it actually works
• Easy daily practices to feel more calm, steady, and in control

Resources Mentioned:

• A Beginner’s Guide to Holistic Living (Ebook) – Learn simple, powerful tools to support your digestion, blood sugar, stress, and overall well-being.
• Headspace App – Guided meditations 

Connect with Courtney:

• Instagram: @nourished_living_
• Work With Courtney

If you’re tired of the energy crashes, intense cravings, and brain fog that seem to show up no matter what you eat, this episode is for you. In this follow-up to the popular blood sugar episode (#3), I’m sharing seven everyday habits that go beyond food pairing to help you feel balanced, energized, and in control—without giving up carbs.

As a Type 1 Diabetic and Nutritional Therapist, I live and breathe blood sugar regulation, and I’m here to show you how simple shifts can make a big difference. Whether you’re new to this or looking to build on what you’ve already learned, these tools will support your body naturally.

In this episode, you’ll learn:

• Why blood sugar balance matters for everyone—not just diabetics
• What it means to “eat protein or fat first”—and why it works
• How a short walk after meals can lower glucose spikes
• Why going too long without eating throws your body out of balance
• The surprising connection between stress, sleep, and your blood sugar
• How strength training and smart snacking create long-term stability

Let’s Stay Connected:

If this episode resonated with you, it would mean the world if you’d leave a quick review. Your reviews help spread the message of nourishment over restriction—and help other women find this show!

👉 Be sure to hit “subscribe” so you don’t miss future episodes, and come say hi over on Instagram: @nourished_living_

• New to fitness and don't know where to start? Grab my FREE bodyweight workout! 
• Check Out My ebook: A Beginner’s Guide to Holistic Living
• Work with me

After the popular episode on detoxing your kitchen (Nourished Living Podcast Episode 11), we’re taking it one step further and talking about everyday items and spaces in your home that could be contributing to your toxic load—and how to swap them out without feeling overwhelmed.

This episode will give you the tools to make simple, powerful changes that support your energy, hormones, gut health, and overall well-being.

What You'll Learn:

• Easy, budget-friendly swaps for laundry detergents, dryer sheets, and air fresheners
• How houseplants can clean your air (yes, really!)
• Which water filters are worth the investment—and why they matter
• The truth about personal care products and how to choose cleaner options
• My favorite non-toxic brands you can trust

🔗 Links & Resources Mentioned:

• EWG Healthy Living App: https://www.ewg.org/apps/
• Laundry Swaps: Branch Basics, Truly Free, Molly’s Suds, Seventh Generation
• Water Filter Options: Berkey, Clearly Filtered, Epic Water, ZeroWater
• Shower Filters: Weddell Duo, Aquasana
• Personal Care Brands: Oliveda, Primally Pure, Honest Beauty, Native, Everyone, doTERRA

Special Invitation: Free Live Training!

Ditch the Diets:
🗓 Wednesday, June 25th
I’ll be teaching you how to nourish your body without rigid rules, diets, or deprivation. If you're ready for a more sustainable and empowering approach to health, this one’s for you.
🎟 Save your seat here

(Replay will be available to everyone who registers!)

👯‍♀️ Loved this episode?

Share it with a friend or tag me on Instagram @nourished_living_ with any changes you’re making in your home. I love seeing how you’re taking action!

In today’s episode of The Nourished Living Podcast, I sit down with Coach Katie Graham—mom, energy and connection coach for moms, podcast host, and creator of The Mom Connection—to talk about what it really takes to prioritize yourself without guilt, simplify your wellness habits, and grow into the version of yourself you’re envisioning.

Katie shares how overcomplicating health and wellness often leads to burnout, and why the best thing you can do is start small and stay consistent. From creating doable routines to giving yourself grace when life gets messy, we cover practical ways to stay grounded—especially during busy seasons like summer break.

Whether you're a mom feeling stretched thin or someone just beginning your wellness journey, this episode is packed with gentle reminders, mindset shifts, and actionable tips to help you feel empowered—not overwhelmed.

What We Talk About:

• Why health doesn’t have to be “all or nothing”
• How to start small and build consistent habits
• Giving yourself grace and dropping perfectionism
• Teaching kids healthy habits by modeling (not hiding) your routines
• How to navigate your day with intention—especially when plans change
• The power of waking up 10 minutes earlier for yourself
• Why forward-thinking helps reduce reactivity

Quotes We Loved:

“You don’t run a marathon overnight. You grow into your vision with small, consistent wins.”

“When you wake up before everyone else, even for just 10 minutes, it changes the tone of your entire day.” 

“Think about how you want to feel today—not just what needs to get done.”

 Connect with Katie:

• Instagram: @coach.katie.graham
• Podcast: The Mom Connection Podcast with Katie Graham on Apple & Spotify
• Learn More: Mom Community 

Connect with Courtney: 

• Instagram: @nourished_living_
• A Beginner's Guide to Holistic Living

Loved this episode? Be sure to subscribe and leave a review!

🎧 Until next time—stay nourished!