In this episode, Michelle sits down with Alyssa Chang, a renowned expert in brain-based coaching and vision therapy with a unique journey towards embracing a holistic approach to health. Alyssa dives deep into the importance of our visual system in achieving optimal body function, the power of small steps in reaching our health goals, and the connection between our brain and our ability to improve posture.

They discuss: 

• The role of the brain in healing and the concept of "brain-based coaching" [11:47]
• The visual system’s connection to muscles and posture [14:59]
• How brain based movement can allow for a more intuitive and natural approach to movement and self-care [37:24]
• Overcoming exercise resistance through self awareness [44:15]
• The importance of approaching health and fitness goals with compassion and understanding [47:37]
• Using visualization to influence nervous system response [1:04:39]

This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.

Watch the episode on Youtube here

Alyssa’s Resources: 

https://coachalyssachang.com/ 

Better Expert 

Instagram: https://www.instagram.com/coachalyssachang/

Podcast Links: 

Quiet the Diet Podcast Page

Follow the pod on IG 

Episode Page (with full transcript!) 

Work with Michelle: 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Free Resources: 

Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

In this episode, Michelle sits down with Keri Glassman, a renowned dietitian, thought leader in the nutrition space. They delve into managing stress, embracing habit changes, and finding true food freedom. Keri shares her insights on the evolving landscape of health pillars, the challenges we face in prioritizing our well-being, and how embracing our uniqueness is essential in our quest for a healthier lifestyle.

They discuss:

• Evolution and changing advice in the field of nutrition [15:04]
• Prioritizing stress management before focusing on meal plans and dietary changes [26:40]
• The importance of having an open-minded approach to nutrition [34:15] 
• Practical tips and strategies for managing stress and improving sleep [37:35]
• The eight pillars of heath [41:04]
• Importance of eating empowered rather than relying on willpower [43:57]

This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.

Watch the episode on Youtube here

Episode resources:

Study Referenced:

The Psychology of Food Cravings

Shop Oura rings here

Keri's Resources:

Join the Nutritious Life Become a Coach Program*

Personal Instagram: https://www.instagram.com/keriglassman/

Website: https://nutritiouslife.com/

Instagram: https://www.instagram.com/nutritiouslifeofficial/

Facebook: https://www.facebook.com/KeriGlassmanNutritiousLife

YouTube: https://www.youtube.com/user/NLKeri

Twitter: https://twitter.com/nutritiouslife_

Podcast Links: 

Quiet the Diet Podcast Page

Follow the pod on IG 

Episode Page (with full transcript!) 

Work with Michelle: 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Free Resources: 

Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

In this episode, Michelle sits down with Ashok Gupta, an expert in neuroplasticity and brain retraining. Ashok shares invaluable insights into the connection between the brain, nervous system, and immune system and how disruptions in this delicate balance can lead to chronic conditions. They delve into the importance of finding the right resources and practitioners that create a sense of safety, as well as the power of brain retraining in calming the body's hyperreactive responses. 

They discuss:

• The vicious cycle of chronic illness [7:39]
• How lifestyle changes can help persuade the brain that the body is safe [16:20]
• The power of brain retraining [19:12]
• How to alleviate physical symptoms and restore balance  [23:58]
• Ashok's Gupta Program (a comprehensive online training that combines scientific research with a holistic approach) [48:39]

28 Day Free Trial of The Gupta Program*

Watch the episode on Youtube here

Connect with Ashok:

Ashok’s website

Follow Ashok on IG

28 Day Free Trial of The Gupta Program*

Podcast Links: 

Watch the Interview here 

Quiet the Diet Podcast Page

Follow the pod on IG 

Episode Page (with full transcript!) 

Work with Michelle: 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Free Resources: 

Get started with any of our free guides

Sign up for the Newsletter

Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

*We are an affiliate for this program and may earn a commission on the purchase of the product at no additional cost to you

In today’s episode, Michelle and Nicki explore the two nutritional theories that divide opinions: the "muscle your way through it" group and the "compassionate" group and shed light on the various factors that can drive our cravings and appetite, ranging from biological and sensory cues to the emotional satisfaction we seek from food. 

Michelle and Nicki address cravings, creating structure around eating, and understanding the intentions behind our food choices. They also discuss strategies for managing stress levels throughout the day and share tips on safeguarding against situations that can trigger intense hunger and cravings.

They discuss:

• Differentiating physical hunger from emotional hunger [11:57]
• The concept of "volume eating" [16:58]
• Factors that drive food choices [18:34]
• The difference between emotional eating and balanced eating [25:03]
• Using the power of the pause to bridge communication between your body and brain [35:42]
• Factors that contribute to intense hunger and cravings [42:56]
• Not using willpower as a tool to stop appetite or hunger [58:14]

Join the Quiet The Diet Weight Loss Group Waitlist

Watch the episode on Youtube here

Connect with Nicki:

Follow Nicki on IG @nutrition.nicki

Podcast Links: 

Quiet the Diet Podcast Page

Follow the pod on IG 

Episode Page (with full transcript!) 

Work with Michelle: 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Free Resources: 

Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

Understanding appetite is a key aspect of our exploration into functional nutrition and body positivity. Rather than reacting or judging our appetite, we're encouraged to approach it with curiosity. How can we better understand the signals our body is sending us? 

In part one of this two part series on hunger, appetite and cravings, Michelle and Nicki dive into the historical association between appetite and illness, as well as the study of appetite suppressants for weight loss. They explore questions about the effectiveness and safety of decreasing appetite for weight loss and whether genetic factors influence our appetite.

Cravings, too, play a significant role in appetite. Could they be a result of nutrient deficiencies or imbalances? Can certain mental restrictions increase our cravings? How can we navigate cravings without falling into unhealthy patterns?

Listen in as Michelle and Nicki debunk myths, separate fact from fiction, and help you develop a healthier approach to your appetite. 

They discuss:

• The physiology of hunger and appetite [12:25]
• Leptin hormone and its role in appetite regulation [14:46]
• How food cravings and appetite are influenced by hormones and stress [21:18]
• The underlying causes of food cravings [25:13]
• Relationship between low food access, overeating, and mental obsession [30:40]
• The impact of psychological restriction vs physical restriction [53:05]
• Why we should incorporate an additive mindset vs restrictive thinking [1:05:34]

This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.

** Links for the studies referenced are on our Episode Page! 

Watch the episode on Youtube here

Connect with Nicki:

Follow Nicki on IG @nutrition.nicki

Podcast Links: 

Quiet the Diet Podcast Page

Follow the pod on IG 

Episode Page (with full transcript!) + Study links 

Work with Michelle: 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Free Resources: 

Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

In this episode, Michelle sits down with Dr. Nicole LePera, also known as The Holistic Psychologist (@the.holistic.psychologist) on Instagram. Listen in as they dive deep into the importance of understanding and regulating our nervous system in order to create meaningful change in our lives. 

Dr. LePera shares her personal journey of reconnecting with her heart and the transformative power it has had on her own well-being. You’ll learn how our emotions and behaviors are intricately tied to our nervous system and how being aware of this connection is the key to lasting change. 

They discuss:

• Anxiety, beliefs, and the interconnectedness of mind and body [10:03]
• Holistic approach to mental health and nervous system regulation [20:03]
• The importance of emotional connection and safety in relationships [33:29]
• Unlearning beliefs and reconnecting with the body [44:32]
• Building emotional resilience and new habits [47:46]
• Heart-brain coherence and its impact on well-being [50:55]
• Managing chronic illness through mindfulness and self-awareness. [1:05:53]
• Emotional intelligence and self-awareness [1:1:38]
• Empathy, relationships, and personal growth [1:18:24]

This episode is sponsored by Veri. A continuous glucose monitor (CGM) that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.

Watch on the episode on Youtube here

Connect with Dr. Nicole LePera:

The Holistic Psychologist Website

Grab the book: How to Be the Love You Seek 

Follow Dr. Nicole on IG 

Podcast Links: 

Quiet the Diet Podcast Page

Follow the pod on IG 

Episode Page (with full transcript!)  

Work with Michelle: 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

Join our holistic anxiety program

Learn more about the practice

Free Resources: 

Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!

Connect with Michelle:

Follow the pod on IG

Follow Michelle on IG

In this episode, Michelle and Nicki are back with a (slightly controversial) episode to wrap up the season 😬 They’re getting into the issues with the current landscape of social media, why you see conflicting nutrition information, and how exactly to decipher it all! 

They discuss: 

• The issues with HAES, Intuitive Eating, Conventional Nutrition, AND Holistic nutrition accounts on social media
• Nutritionism - what is it & why is it a problem? 
• Why all foods do NOT fit 
• How to sift through the noise on social media 
• Supplement ads - yes or no? 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% off Purity Coffee - Code QUIETTHEDIET  (1st order)

Follow Nicki on IG @nutrition.nicki

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community!


Timestamps 

(14:30) Issues with Intuitive Eating & All Foods Fit accounts

(25:15) Issues with Holistic/Functional Nutrition accounts

(32:10) Why different Dietitians have differing recommendations

(39:55) Issues with Conventional Nutrition accounts 

(43:42) Supplements in the online world

(51:00) How to sift through social media noise

(1:00:00) Why our view of “normal” is skewed

(1:04:20) What exactly to look for on social media 

In this episode, Dr. Robert Kachko, ND comes back for the 2nd time on the pod to talk all things sleep! He and Michelle discuss the science behind sleep and what we get wrong when it comes to sleep remedies. 

You’ll learn:

• How to naturally improve your sleep
• How to fall asleep AND stay asleep
• Sleep cycles 
• All about clock genes 
• What to look for in your sleep tracker
• How to get back to sleep if you wake up in the middle of the night 
• Tips to reset your circadian rhythm
• How sleep meds work 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

20% OFF Organic CBD
+ FREE shipping when you mention Quiet the Diet!
Your CBD Store Mt Kisco - Organic, 3rd-party lab tested CBD made in the US
Send a DM or call (914) 276-5409 for a FREE personalized consultation 

Dr. Kachko’s Resources: 

NY Center for Integrative Medicine (NYC)

Connecticut Center for Integrative Medicine

Book a Discovery Call with Dr. Kachko

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

Timestamps:

(7:00) Why do we need sleep?

(11:15) Sleep cycles & sleep trackers

(22:00) How to fall asleep (sleep initiation) 

(34:50) Circadian rhythm & clock genes 

(40:00) How to stay asleep (sleep continuation) 

(45:25) Melatonin 

(57:40) How sleep medications work

In this episode, Michelle takes you through what it’s like to live with a chronic illness, and how to actually start healing when you feel like it’s impossible. 

You’ll learn actionable steps to get you through the healing process: 

• How to stop negative thought spirals
• How to reduce anxiety related to your chronic illness
• Ways to push forward when you feel “stuck” 
• When to fight, and when to surrender 
• Why elimination diets may hurt instead of help 
• How to promote safety in the body 

Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.

Links:

8-Week Fitness & Nutrition Guide

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community! 

Timestamps: 

(6:23) Chronic gut issues 

(10:20) What to do when you’re frantically searching for answers

(12:40) How to push forward when you feel “stuck” 

(17:10) Why elimination diets may hurt instead of help 

(21:30) How to promote safety in the body 

(28:10) Actionable steps to get you through the healing process 

(36:30) Key takeaways

In this episode, Michelle and Kari Natwick, gut health RD, dive into the all too common - but not normal - topic of BLOATING. Kari shares her own experiences with digestive discomfort and how isolating and scary it can feel. You’ll learn why it happens and how to banish bloating for good!

They share: 

• What bloating is & why it happens
• Methods to treat bloating without restrictive elimination diets!
• A recording to listen to when you’re in the middle of symptoms (*save for later!*)
• The truth about lemon water - does it actually work? 
• “Good” vs. “bad” gut bacteria
• Debunking the misconception of bloating as a normal occurrence

PLUS a discount on stool testing 

Subscribe to get your weekly dose of NYC-style sarcasm, nutritional nuance and messages of healing.

Timestamps: 

(6:03) Kari’s experiences as a WIC dietitian 

(15:48) Why does bloating happen? 
(21:35) Is lemon water helpful? 

(25:28) Bad vs. good gut bacteria 

(29:50) Risks of probiotics 

(33:25) Bloating can be a scary experience

(35:05) Recording for acute bloating support 

(43:06) The Migrating Motor Complex (gut motility) 

(54:13) Bloating as a trigger for body image/ weight issues 

(1:03:59) What to do for bloating 

Links:

20% OFF Raw Rev Bars (Code: MICHELLE20)

8-Week Fitness & Nutrition Guide

Kari’s Resources – 

Beat the Bloat Guide

GI Map (Stool Test) discount in QTD Community
(Sign up for free > Click “labs” > GI Map)

www.gutbrainrd.com 

Work with Michelle and her free resources: 

Quiet the Diet

Podcast Page

Episode Page (with transcript!) 

Work 1-on-1 with a functional Registered Dietitian at MSN LLC

8-Week Fitness & Nutrition Guide

Learn more about the practice

Follow the pod on IG

Follow Michelle on IG

Sign up for the Newsletter

Join our FREE membership community!