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

In this episode, we're diving into the incredible benefits of fruits and vegetables, myth-busting the idea that eating healthy is always expensive, and exploring the essential role of minerals in our bodies.

What You’ll Learn in This Episode:

• Why produce is essential for overall health and how each color supports different body functions
•  The truth about organic vs. non-organic produce (spoiler: you don’t have to buy everything organic!)
•  The Dirty Dozen list—fruits and veggies that are best to buy organic
•  Adding more nutrient-dense foods (rather than focusing on elimination) could be the key to feeling better.

Save This! I’ve included the 2024 Dirty Dozen list—screenshot it for your next grocery trip & be sure to buy these organically!

Strawberries

Spinach

Kale, collard, and mustard greens

Grapes

Peaches

Pears

Nectarines

Apples

Bell and hot peppers

Cherries

Blueberries

Green beans

Loved this episode? Share it with a friend & leave a review - it helps more people find the podcast! I appreciate your support! 

Resources Mentioned:

• Environmental Working Group Dirty Dozen List

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we’re diving deep into nutrition labels and ingredients—helping you navigate the grocery store with confidence so you can make the best choices for your health.

If you’ve ever felt overwhelmed by all the different brands and confusing labels, this episode is for you! I’ll break down what to look for, what to avoid, and why ingredients matter more than marketing claims.

What You’ll Learn in This Episode:

• Why ingredients matter more than the nutrition facts panel
• The top ingredients to avoid (like trans fats, artificial dyes, and hidden sugars)
• The many names sugar can hide under—so you don’t get tricked!
• The truth about natural flavors and why they can be misleading

Resources Mentioned:

• New York Times article on natural flavors

Loved this episode? Share it with a friend & leave a review—it helps more people find the podcast! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we’re diving deep into blood sugar regulation—why it matters, how it affects your energy levels, and simple ways to keep it balanced throughout the day.

What You’ll Learn in This Episode:
- What blood sugar regulation actually means
- Signs of uncontrolled blood sugar (fatigue, cravings, weight gain & more)
- Signs of balanced blood sugar (steady energy, fewer cravings, better sleep)
- The secret to keeping blood sugar stable every time you eat
- Easy meal & snack ideas that support blood sugar balance

If you’ve been struggling with low energy, mood swings, or sugar cravings, this episode is packed with actionable tips to help you feel your best!

If you found this episode helpful, be sure to subscribe, leave a review, and share with a friend who could use these simple health tips! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode of the Nourished Living Podcast, I’m sharing three simple, sustainable nutrition shifts you can start implementing today to feel better, boost energy, and support your health—without restrictive diets or complicated meal plans.

You'll learn:
- Why nutrient-dense foods keep you fuller longer and help reduce cravings
- How to eat the rainbow for a variety of essential vitamins and minerals
- The benefits of eating seasonally and how it supports optimal health

These small but powerful changes can help with everything from reducing inflammation and brain fog to increasing energy levels and balancing blood sugar—without feeling deprived!

If you found this episode helpful, be sure to subscribe, leave a review, and share with a friend who could use these simple health tips! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

Episode 1: Welcome to the Nourished Living Podcast!

Welcome to the very first episode of the Nourished Living Podcast! I’m your host, Courtney Podany, a Nutritional Therapy Practitioner and Certified Personal Trainer, and I couldn’t be more excited to kick off this journey with you.

In this episode, I’m sharing my personal health journey, from being diagnosed with Type 1 Diabetes in my late twenties to discovering nutritional therapy—a path that not only transformed my own health but also became the foundation of my career.

You'll hear:
- My story of navigating a shocking health diagnosis and finding true healing beyond conventional advice
- How I transitioned from personal training to a holistic approach that includes nutrition, movement, and lifestyle
- What you can expect from this podcast—real, evidence-backed strategies to improve digestion, balance blood sugar, reduce inflammation, and feel your best

I believe that health is our greatest wealth, and my goal is to help you ditch diets, embrace real food, and feel amazing in your body without restriction.

Thank you for being here! I can’t wait to grow this community and share practical tools to help you live a nourished, vibrant life. 

If you found this episode helpful, be sure to subscribe, leave a review, and share with a friend who could use these simple health tips! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living