In this episode, I'm sharing a powerful mindset shift inspired by recent conversations with clients — and one that could transform how you approach your health goals. Spoiler alert: it doesn't have to be all or nothing! Whether it's 10 minutes of movement, focusing on one new habit, or building sustainable routines, this episode is packed with real-life strategies to help you feel your best without the pressure to be perfect.

I’m also walking you through my daily non-negotiables — the habits I prioritize no matter how busy life gets — including workouts, balanced meals, digestion support, hydration, supplements, and more.

If you've ever felt overwhelmed by all the wellness "shoulds" out there, this episode is your permission slip to simplify and start small. Consistency > perfection.

What You’ll Learn:

• Why 10 minutes a day really does make a difference
• How to ditch the all-or-nothing mindset
• My go-to wellness habits for digestion, energy, and better mood

Links & Resources:

NEW E-BOOK:

•  A Beginner’s Guide to Holistic Living: Nourish Your Body Naturally

Try LMNT Electrolytes:
 

•  Get a FREE LMNT Variety Pack with any purchase

Connect with Courtney: 

• Instagram: @nourished_living_

Enjoying the show?

Please consider subscribing, leaving a review, or sharing this episode with a friend who could use a reminder that progress is better than perfection.

Until next time, stay nourished!

In this episode, Courtney dives deep into a topic that affects nearly every aspect of our health—chronic inflammation. From persistent fatigue and bloating to stubborn weight gain and joint pain, many “normal” symptoms could be your body’s way of signaling it needs support.

What You'll Learn:

• The difference between acute inflammation vs. chronic inflammation
• Common signs of underlying inflammation you might be overlooking
• Top inflammatory foods to watch for
• How to read food labels for inflammatory ingredients
• Simple swaps and anti-inflammatory foods to add to your diet
• Why stress management plays a big role in your body’s inflammatory response

Whether you’ve been feeling foggy, irritable, bloated, or just “not like yourself,” this episode gives you practical, empowering steps to take today—no extreme diets required.

If you loved this episode, please take a moment to subscribe, rate, and leave a review! 

Connect with Courtney: 

• Instagram: @nourished_living_
• Work with Courtney: Nourished Living

We're welcoming our very first guest to the Nourished Living Podcast – Dr. Daniel McClelland! Daniel is a chiropractor, movement specialist, and nutrition advocate with a deep passion for helping people feel and perform at their best.

Together, we dive into:

• Daniel’s path from nutrition to chiropractic care
• What most people misunderstand about chiropractors
• His holistic approach to treating pain and promoting health
• The biopsychosocial model of pain – and why it matters
• How gut health and chronic pain are deeply connected
• Why nutrition is the "unicorn" of health
• Practical advice for desk workers to improve posture and movement

Whether you're curious about chiropractic, struggling with chronic pain, or simply want to better support your body, this episode is packed with insight and practical tips.

About Dr. Daniel McClelland:
Dr. Daniel holds a Bachelor's in Nutrition Science from Cal Poly and a Doctorate from Life West Chiropractic College. He’s worked in private practice and with Google’s Health & Wellness Centers. Daniel blends movement, recovery, and smart nutrition into a powerful, holistic approach. When he’s not working with patients, he’s chasing his twin toddlers, golfing, and staying active in the Bay Area.

Connect with Dr. Daniel McClelland: 

- Instagram: @dm_chiropractic

- Website

- Book An Appointment

Subscribe to the Nourished Living Podcast and leave a review if you loved this episode!

Connect with Courtney:

- Instagram: @nourished_living_

- Work with Courtney: Nourished Living

Gut health has become a buzzword lately — and for good reason. It connects to nearly every part of your body: digestion, immunity, hormones, energy, mood, inflammation, skin health, and even chronic disease.

This is a high-level overview to get you started on your gut-healing journey, whether you’re dealing with fatigue, skin issues, digestive discomfort, food sensitivities, or just want to feel better overall.

In this episode, you’ll learn:

• What gut health really is — and why it goes far beyond digestion
• The powerful connection between your gut and your immune system, energy levels, and mood
• Why fiber is your gut’s best friend (and the best food sources to get it)
• How processed foods affect your microbiome — and what to eat instead
• Why variety in plant foods matters (eat the rainbow!)
• What probiotics are and when to use supplements
• Common gut disruptors like stress, poor sleep, medications, toxins, and alcohol
• Lifestyle habits that support and nurture a healthy gut long-term

Whether you’re just starting to explore gut health or you’re looking for ways to improve it, this episode will give you the tools to begin taking action today.

If you loved this episode, please take a moment to subscribe, rate, and leave a review! It helps this podcast get in front of more people who are in need of support on their health journey. Thank you, it means the world to me!

Related Episodes:

• Episode 11: Detox Your Kitchen in 10 Easy Steps

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

So far on the Nourished Living Podcast, we've focused a lot on food — but today, we're shifting gears slightly... to your kitchen! In this episode, we're diving into 10 simple, practical swaps you can start making right now to detoxify your kitchen and reduce your daily toxin exposure. 

You'll learn:

• The shocking number of chemicals we are exposed to daily
• A brief history of how toxins became so common in our environments
• Why chemical exposure in your kitchen matters for your hormones, metabolism, and immune health
• How everyday items like non-stick pans, plastic utensils, and cleaning sprays could be contributing to toxin buildup
• How to start detoxifying without feeling overwhelmed or needing to overhaul everything at once

Resources Mentioned:

• EWG App (Environmental Working Group – scan and search product safety ratings)
• Episode 5: Provides The Dirty Dozen List & How to Choose Organic Produce
• Episode 8: Hydration Tips

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

If you loved this episode, please share it with a friend who's working toward a healthier, toxin-free home! Don't forget to tag me — I’d love to see the changes you're making in your kitchen. 

Welcome to the first Q&A episode of the Nourished Living Podcast! I’m answering questions straight from you—my amazing listeners—about sugar, soda, supplements, fiber, cravings, and so much more. These are the kinds of real-world questions that come up all the time in my practice, and I’m breaking them down in a clear, practical way so you can take action and feel more confident in your health choices.

Here’s what I’m answering in today’s episode:

1. When you do not have access to fresh produce, is canned produce or frozen produce better?
2. How do I begin reducing sugar? How do I stop sugar cravings?
3. What are the best tips to make healthy choices and not have it feel like a chore or negative?
4. Diet soda or regular soda?
5. What does a balanced meal actually look like?
6. Are supplements necessary?
7. How do I know if I’m getting enough fiber?
8. What is one food you always have in your house?

This episode is jam-packed with real advice you can start using today.

If you enjoyed this episode, please take a moment to subscribe and leave a review, it helps more people find the show and stay empowered on their health journey.

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this juicy episode, we’re diving deep into one of my favorite topics—digestion! Did you know poor digestion can be the root of everything from acne and anxiety to bloating, heartburn, and nutrient deficiencies? The good news? A few simple (and free!) strategies can make a world of difference in how you feel.

I’m breaking down what digestion actually is, why it matters more than you think, and how eating in a relaxed, parasympathetic state can be a total game-changer for your health. 

What You’ll Learn in This Episode:

• Why “you are what you eat” isn’t the full story
• The sneaky symptoms of poor digestion you might be ignoring
• What happens when you eat in a stressed-out (fight or flight) state
• How chewing your food properly supports digestion and prevents heartburn
• What the vagus nerve is and how to activate it for better gut health and calm
• My top 3 ways to shift into a “rest and digest” mode before meals

Simple Practices to Try:

1. Take 5 deep belly breaths before eating
2. Chew each bite 25–30 times
3. Gently massage your vagus nerve (I explain exactly how!)

If you enjoyed this episode, please take a moment to subscribe and leave a review-- it helps more people find the show and stay empowered on their health journey.

Resources:

• Visual Guide: Vagus Nerve

Connect with Courtney:

 
Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we’re diving into one of the most important (and often overlooked) aspects of health—hydration. Did you know that an estimated 75% of Americans are chronically dehydrated? Water plays a crucial role in everything from digestion to energy levels, and today, I’m sharing four simple strategies to help you stay properly hydrated and feeling your best.

What You’ll Learn in This Episode:

• Why water is the most important nutrient for your body
• How to calculate your daily water needs (and adjust for coffee, tea, and other diuretics!)
• The role of electrolytes in hydration and how to get them naturally
•  Practical tips to make drinking enough water easy and effortless

Have a nutrition or wellness question you’d love for me to answer on the podcast? Send me a message over on Instagram @Nourished_Living_, and I’ll include it in a future Q&A episode!

If you enjoyed this episode, please take a moment to subscribe and leave a review—it helps more people find the show and stay empowered on their health journey. 

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we dive into the topic of fats—why they’re essential, which ones to include in your diet, and which ones to avoid.

What You’ll Learn in This Episode:

• The role of healthy fats in hormone production, brain function, digestion, and overall health
• Why low-fat diet trends are outdated and what research actually says about fat consumption
• The best sources of healthy fats
• How smoke points affect cooking and which fats are best for different heat levels
• Healthier snack brands that avoid harmful seed oils

Healthy Fat Sources to Include:

• Fatty fish (salmon, sardines, mackerel)
• Nuts & seeds
• Olives & olive oil 
• Avocado & avocado oil
• Coconut & coconut oil
• Butter & ghee
• Egg yolks & beef

Fats to Avoid or Minimize:

• Canola oil, vegetable oil, soybean oil, corn oil, grape seed oil, sunflower oil, safflower oil
• Margarine & hydrogenated oils

Cooking with Fats: Understanding Smoke Points

• Olive oil – Best for sauteing & salad dressings (~300°F)
• Butter & coconut oil – Moderate heat (~350°F)
• Ghee – High heat (~450°F)
• Avocado oil – Very high heat (~500°F)

Resources:

• Screenshot the included lists of healthy fats, the oils to avoid, and smoke point temperatures for easy grocery shopping
• Follow Seed Oil Scout (@seedoilscout) on Instagram for restaurant recommendations that avoid seed oils
• Smoke Point Resource
• Want your nutrition or holistic wellness question answered in a future episode? Send me a DM on Instagram @nourished_living_

Thanks for tuning in! If you found this episode helpful, please share it with a friend and leave a review—it helps the podcast reach more people looking to improve their health! I appreciate the support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In today’s short and sweet episode, we’re talking about simple and realistic food swaps that can make a big difference in your health. If you’ve ever felt stuck in a food rut or unsure of what to eat, this episode is for you!

What You’ll Learn in This Episode:

• How to easily increase your protein intake with simple swaps like Greek yogurt, chickpea pasta, and quinoa
• Ways to add more healthy fats to your meals to keep cravings in check and energy steady
• Smart substitutions to get more fruits and veggies into your daily routine
• The best natural sugar swaps for baking so you can enjoy treats without the crash

If you found this episode helpful, I’d love for you to subscribe, leave a review, and share it with a friend! Your support helps me continue creating valuable content to help you live your healthiest, most vibrant life. I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living