Today's podcast episode is all about cutting through the noise and getting down to what really matters when it comes to your nutrition and weight loss.

Picture this: a pyramid with the most crucial factors at the bottom, supporting the less significant ones at the top. At the base of our pyramid is energy balance: calories in versus calories out. If you're eating too many calories, you won't see the results you're after.

Next up, we've got macronutrients: carbs, protein, and fat. These bad boys make up your calories, so they're pretty darn important.

Then there's micronutrients, the vitamins and minerals that keep your body going as you lose weight. Next comes meal timing and frequency. Sure, they can make a difference, but only if you've nailed the basics first.

And finally, we've got supplements. While they can be a nice little boost, they're not the miracle workers marketers like us to think they are.

Links and Resources:

• ⁠Pyramid visual⁠

• ⁠Calorie Calculator⁠

• ⁠Intermittent fasting episode⁠

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

Topics Covered:

• Nutrition priority pyramid

• Calories and energy balance

• Macronutrients and protein

• Micronutrients, fiber, and water

• Meal timing and frequency

• Intermittent fasting considerations

• Post-workout protein timing

• Supplements and marketing noise

Most of us grew up with vegetables presented like a punishment, and it can be hard to get out of that mindset! But they are an essential component of our meals that often missing.

Today coach Kendal and I talk about how to eat more veggies - how to make them taste better, quick prep tips, and maybe some veggies you hadn't thought about adding into your life!

Even nutrition coaches don’t magically crave broccoli at lunch if it isn’t prepped. The goal is not perfection. The goal is making the “better choice” the easiest choice in your actual life.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram

Protein is everywhere right now, and honestly, it can feel like a lot. Pancakes, popcorn, bars, shakes, powders, snacks. At some point, it starts to feel less like nutrition and more like marketing with a scoop of whey mixed in.

But underneath all the noise, there’s still a real question worth asking: are you actually getting enough protein for your body, your hunger, your energy, and your goals?

I wanted to sort through the messy middle here, because protein is both over-marketed and genuinely important. The trick is knowing when it matters for you, and when it’s just another “high-protein” label trying to get your attention.

Protein is important because the body uses it for muscle, immune function, hormones, neurotransmitters, skin, hair, nails, and recovery. It is also harder for the body to store than carbs or fat, which means regular intake matters. Low protein intake can show up in ways that are easy to blame on willpower, stress, or aging.

Here are 10 signs that you might not be getting enough protein, and what to do about it if you suspect you might need more.

Links and Resources:

• Protein calculator: link

• Protein Power Plan: link

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

Topics Covered:

• Protein and hunger/fullness

• Sugar cravings

• Brain fog and afternoon energy crashes

• Mood swings

• Hair, skin, and nails

• Protein and getting sick

• Muscles and protein

• How much protein do you need?

Alcohol is polarizing. Some people go 100% dry, and some enjoy a glass of cabernet every night. Like so many things in life, it’s usually less about finding the perfect rule and more about balance, intention, and knowing yourself.

This conversation dives into the messy middle. When does it make sense to drink? What are some smarter choices if you want to limit added calories? And how can you enjoy alcohol in a way that does not leave you feeling like crap the next morning?

Links and Resources:

• Previous episode about going dry: link

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

  
  

Topics Covered:

• Alcohol and health goals

• Drinking with intention vs from social pressure or out of habit

• Lower ABV drinks

• Alcohol and sleep

• Food choices after drinking

• Lower calorie cocktails

• Beer, wine and bloating

Over 80% of people who maintain their weight loss for years eat breakfast every day. Meal consistency is a huge portion of success!

But mornings can be hard - so you have to be prepared to succeed with quick and easy breakfasts. I'll give you all my favorite tips to make sure your day gets off to the best start!

Links and Resources:

• Grab and Go Meal Guide link for quick and easy on the go breakfasts (and lunches)

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

Topics Covered:

• Breakfast and weight maintenance

• Afternoon energy crashes

• Protein and Fiber at breakfast

• Meal prep for mornings

• Weekend breakfast planning

Travel has a sneaky way of turning nutrition into an all-or-nothing situation. Either you’re packing protein powder like you’re heading into the wilderness, or you’re three airport muffins deep before the trip technically starts.

I wanted to talk through how I actually think about eating when I’m away from home because travel isn’t always the same. A work trip, a family visit, and a once-in-a-lifetime food experience all call for a different approach. The goal isn’t to make travel feel rigid or joyless. It’s to find that middle space where you can enjoy the trip, feel good while you’re there, and come home without needing a full life reset.

Topics Covered:

• Travel frequency and nutrition goals
• Weight goals while traveling
• Types of travel and goals
• My 4 areas of focus when traveling that keep me on track
• The key to getting back on track after travel




Links/Resources

• The Nourished Path coaching information

• Free protein guide

• Free Vacation guide

• Join my nutrition newsletter for weekly tips and insights.

• Follow me on Instagram

Topics CoveredLinks and Resources

Nighttime eating can feel frustrating, especially when you’re working hard to lose weight or eat healthier. But evening cravings usually aren’t about lacking discipline. More often, they’re the result of habits, stress, under-eating earlier in the day, or finally slowing down after a nonstop schedule.

Let's break down the most common reasons evening eating happens, why cravings tend to hit hardest at night, and practical ways to feel more in control without relying on more restriction or “just trying harder.”

We’ll also talk about how to build meals that actually keep you full, how to interrupt nighttime snack habits, and why planning for evening snacks can sometimes help more than avoiding them entirely.

• Why nighttime cravings happen

• Undereating earlier in the day

• Stress and emotional eating

• Breaking evening snack habits

• Protein and fullness

• Decision fatigue and food choices

• Planned snacks vs grazing

• Reducing late night eating

• The Nourished Path coaching information

• Free protein guide

• Macro calculator

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram

Topics CoveredLinks and Resources

There was a time when I thought if I could just be more consistent in the gym, everything else would fall into place.

Like if I showed up enough, worked hard enough, got sweaty enough… my body would eventually “catch up.”

And I see this all the time now. Someone is working out four, five days a week. They’re doing the classes, closing their rings, hitting the step goal… and quietly wondering why nothing is changing.

Not for lack of effort.

Just… something isn’t adding up.

And it’s not because you’re doing it wrong. It’s because what feels like the biggest lever usually isn’t the one actually driving the result.

Links and Resources in this episode:

Calorie and Protein Calculator

Intermittent Fasting Episode

So many of us assume our eating habits come down to willpower, discipline, or “just making better choices.” But that starts to fall apart the second you find yourself standing in the kitchen, eating something you didn’t even really want, or wondering why the cravings hit so hard by 3 p.m.

Amy shares a simple framework for understanding the different reasons we eat, and it opens up a much more useful way to look at cravings, mindless snacking, and those moments where you feel like you’ve gone off the rails. Sometimes you don’t need more rules. You need a clearer picture of what’s actually happening.

Dr. Amy Behimer is a doctor of pharmacy and autoimmune health coach helping people navigate the challenges that come with a life changing diagnosis.

Find the sister episode I recorded on Amy’s podcast: 4 Signs You’re Not Easting Enough Protein! LINK

You can find Amy on her website or her podcast Autoimmune Health Secrets.

Topics Covered

• Fuel eating and body nourishment

• Fog eating and lack of awareness

• Storm eating and emotional triggers

• Joy eating and pleasure

• Identifying root causes of cravings

• Why vague problems stall progress

• Planning ahead to reduce mindless eating

• Thought patterns that drive overeating

• Building awareness before making changes

Links and Resources in this episode

Amy’s free quiz

Autoimmune Health Secrets Podcast

My Husband Clint’s Finance and Food Podcast Episode

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram

I generally think that if one person has a question, it probably means other people are wondering the same thing! These 3 questions were submitted to my local Orangetheory during their Transformation Challenge:

1. Do I need to be taking supplements like protein, creatine or pre-workout?

2. How do rest days change how I should eat? (Timestamp ~3:45)

3. How does alcohol, eating out and weekends affect fat loss? (Timestamp ~9:15)

   
   

Links and Resources in this episode

Creatine podcast episode

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram