Sarah Marlette is a certified holistic nutritionist who works with her clients from a holistic functional medicine approach. In this episode we chat about all things gut health: from digestion and bloating issues, to leaky gut and leaky brain, as well as the importance of bio individuality, focusing on a diversity of plant food and everything in between. I am so excited to share this episode with you and be sure to take notes, she drops a lot of knowledge along the way.

Topics Discussed:

How your gut is linked to your brain and can lead to anxiety and depression

Cortisol and how to lower it, why it is important and gets a bad rap

Tips for managing snacking and cravings

How Intermittent Fasting can negatively affect you

When you are doing everything “right” but still experience bloating & digestion

Switching over to PB and consuming more raw fiber

Why certain people can handle raw veggies vs not

How to heal and seal your gut first

Thoughts on digestive enzymes, prebiotics and probiotics

Importance of when you’re eating and how you’re eating

Low intensity workouts vs. high intensity workouts

Day in the life of a holistic nutritionist

Follow Sarah @nourishthriveglow

Check out her Gut Reset at nourishthriveglow.org

Today's Q & A episode is a continuation from last week answering all of your health and wellness questions from Instagram. 

Can you share your hair routine and products? How much fruit do you consume a day? For how long and consistent do you have to be to lean out like you? Do you track your macros or calories? Food combining seems so overwhelming, what are your thoughts? How much olive oil, seeds and nuts do you eat daily? Thoughts on being in the sun? Rice bran soluables - legit? I have a horrible sweet tooth, how do I cope? Did you notice weight gain when ditching the diet mentality / giving up tracking? Do you consider chickpeas beans and legumes a carb or protein when FC? Do you eat them on their own or with fats?

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Simple Meal Idea Ebook

Today we are celebrating ONE YEAR of podcasting with this special episode dedicated to answering all of your health and wellness questions you sent in via Instagram.

QUESTIONS: Lean Green Smoothie Recipe Was there ever a point where you carried extra weight and if so, how long did it take to see a change? Why dont you eat eggs? / Was it hard for you to give up eggs? Different types of workouts we should or shouldn’t do depending on our goals? low intensity workouts vs. high intensity? Advice to get rid of cellulite and water retention? Did you manage to stay in shape during quarantine Who are your health and wellness inspirations? Is there a big nutritional difference between nour dates and medjool dates? More info on fats and when to eat them? Do you have any foods/healthy eating recommendations for Hashimotos? How to lower cortisol? How to workout with high cortisol? Bee pollen all year long? Easiest way to lose weight? Rules to follow.

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Today's episode is a superfood spotlight on Hemp Seeds. I have been adding these beauty seeds into my diet on a daily basis lately and I wanted to share with you why and all of their amazing health benefits.

TOPICS //

Omegas & Protein Weight Loss Minerals & Vitamins Anti-Aging Benefits Health Benefits Studies & Research How to add hemp seeds to your diet Choosing the best hemp seeds (GMOs and Organic?) Storage Tips

Notes:

Trader Joe's Hemp Seeds 

Knowrish Well Super Latte - Shroom Brew 

Stop Aging Now! Book

This episode lifts the veil on depression and shares studied natural ways to boost your mood, whether you personally experience depression or are just feeling in a funk. With personal experience loving a family member who battles depression I wanted to share the knowledge I have learned to help anyone who might need to hear this message right now.

Gut Health & Mental Health Food as Medicine Key Nutrients Top 5 Inflammatory Foods Exercise Sauna Cold Showers / Ice Baths

Question from Instagram. How do you combat wanting to eat “perfect” all the time? Answer on the podcast. 

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Download my Ebook, Simple Plantbased Meal Ideas

Today we are going to be talking about gluten. I wanted to focus on gluten because I feel there is a lot of confusion around it, misinformation and questions on whether gluten-filled foods are all created equal. I explain what gluten actually is and share the science on this misunderstood protein, along with which options are best for you dependent on your health journey.

What is gluten?

Why wheat products today differ from the past and how they can cause intolerances

Cleanest options, acceptable options and your worst choices when eating grains

Sprouted bread and is Ezekiel bread better for us?

My thoughts on Sourdough bread

Gluten intolerance and FODMAP

Question from Instagram. Worried about eating a ton of carbs. Breaking down the difference between complex carbs and refined carbs.

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Today's podcast episode is focused on seafood and you might be surprised what I have to share. From its health benefits to potential negative side effects, we have an honest conversation about how to fit seafood into a plantbased not perfect diet if you want to, along with alternatives if you don't.

TOPICS // Alkaline vs. Acidic Health Benefits Toxins & Pollutants Fish Highest + Lowest in heavy metals Plantbased Omega 3s How to Prepare Seafood to avoid toxins How to naturally excrete heavy metals  Food Combining Tips / Digestion Algae Supplements The Blue Zones

SKINCARE STUDY // Why you want Niacinamide in your skincare

Products Mentioned: EltaMD 46 Clear, Naturium Vitamin C, Cerave PM Moisturizer

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On this episode I interview Zoe Kissam, an herbalist for Traditional Medicinals, on all things herbs and teas, plus the many health benefits associated with different herbs. From Zoe's journey to finding herbalism and falling in love with the Traditional Medicinals brand, to what an herbalist does in a day, we "herb nerd" out in this episode on all things herbs, teas and health. Traditional Medicinals is a leading seller of wellness tea in the U.S. and is an OG tea company that been around since the 70's.

TEAS MENTIONED / Trouble falling asleep - Nighty Night Tea (Valerian based) Staying asleep - Original Night Night Tea Female Issues - Irritable (Stress Ease Tea) / Water Retention (Weightless) / Raspberry Leaf & Female Toner Tea (Menstrual Regulation & Cramps) Anxiety - Stress Ease Tea Occasional Stress - Chamomile with Lavender, Cup of Calm, Cup of Sunshine, Lemon Balm Tea Digestive Issues - Belly Comfort Tea, Gas Relief

HERBS MENTIONED / Nettle Leaf - when in doubt use nettle! Joint Health & kickstart stagnation in the body Hibiscus - supports cardiovascular system. Helps to lower blood pressure! Peppermint - Digestion, Bloating, Gas, Indigestion Roasted Dandelion Root - Coffee alternative with no caffeine, supports the digestive system and the body's natural detoxification system Mother's Milk - supports new mom's & helps support new mom's breast milk production, helps with hydration

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Check out Traditional Medicinals

Today we are going to be chatting about all things dates. Dates are an amazing true superfood that I feel are highly misunderstood, so I wanted to share my findings on the many health benefits of dates, dispel common myths about them having “too much sugar”, plus share organic brands I was recommended. We are also talking about how I use my dates along with my date bites recipe from my ebook so you can make them at home. 

Vitamins & Minerals Digestion & Acne Inflammation & Disease Blood Sugar Debunking Pregnancy Medjool Dates vs. Deglet Noor Dates My Date Bite Recipe and how many to eat

KNOWLEDGE BOMB // Dates and their beneficial impact on Alzheimer's

Question from IG. How many dates do you consume a day?

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Simple PBNP Meal Ideas Ebook

Take 10% OFF Ritual Multivitamins at ritual.com/PBNP

Today we are chatting all about FATS, the different types, which ones are “healthy”, which ones to avoid, everything about nuts and seeds, fats from avocado and how fat plays a big role in endometriosis.

Differences Between Fats: Saturated, Unsaturated, Trans Fats

Healthy Fat Breakdowns: Chia Seeds, Avocados, Nuts/Seeds

Why we should limit our oil intake, which oils are best/worst, how to cook low - no oil

Worst Oils: canola, vegetable, sunflower, safflower, soybean, corn, rapeseed, grapeseed, palm oil

Nuts & Seeds - which ones to pick (raw vs. roasted), what ingredients to look out for, what amounts to eat

KNOWLEDGE BOMB// Link between Fats & Endometriosis

Question from Instagram. What do you use for salad dressing?

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Get 10% OFF Vegan Multivitamin at Ritual.com/PBNP

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