The Nourished Chat

A scale jump can feel like proof that something went wrong, even when it didn’t. The truth is that the scale can move for a million reasons, including water retention, if you pooped or not, stress, how sore you are and more.

So stay calm. Don’t let the scale get too discouraging! I’m talking with Jeff about what’s actually happening when the scale jumps overnight, why one weigh-in rarely tells the full story, and how to look at the number without letting it hijack your whole day.

A sudden scale jump usually does not mean fat gain. Daily weight changes are most often caused by water, digestion, sodium, carbohydrates, stress, sleep, workouts, hormones, or normal food volume. Real fat loss is better measured through longer-term trends, not one weigh-in.

Links and Resources:

• Check out Jeff on The Fit Parent Podcast ⁠here⁠, or on instagram ⁠@Jeffdalzellfitness ⁠

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

Topics Covered:

• Pros and cons of daily weigh-ins

• Scale anxiety

• Water retention

• Weight loss plateaus

• How to look at progress over time, not just day to day

It is hard to scroll through social media without being told that another powder, gummy, or pill will fix your energy, digestion, metabolism, or weight. Some supplements can be genuinely useful, but others come with questionable claims, limited research, and more risk than their “natural” branding suggests.

Let’s take a closer look at how yo evaluate supplements without assuming they are automatically helpful or harmful. Do you need supplements at all? And if so, which ones can be helpful, and what’s all hype without substance?

Links and Resources

• Examine.com

• Creatine episode

• Berberine: Does it work? and Is it like ozempic?

• Email

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

  
  

Topics Covered

• Supplement marketing and who is making the money

• Regulation and third-party testing

• Supplements you might want to take: Vitamin D, magnesium glycinate, iron, calcium, omega-3s, Prenatals, B12, and choline

• Supplement adjacent products: Protein powder, fiber, and creatine

• Is berberine “nature’s Ozempic”

• FDA-approved and experimental peptides

• Greens powders and fat burners

• Detox teas and digestive enzymes

• Probiotics and collagen

• Apple cider vinegar gummies

• Food-first alternatives to supplements

Most people do not need a complicated supplement routine. Supplements are most useful when they address a diagnosed deficiency, a specific dietary gap, a medical need, or a clearly defined convenience issue. Products marketed with broad promises about metabolism, energy, detoxification, or weight loss deserve more scrutiny.

Taking supplements without identifying the problem first can waste money, create side effects, interact with medications, or distract from changes that would be more effective. “Natural” does not guarantee that a product is safe, accurately labeled, or supported by reliable evidence.

Start by defining the exact issue you want to address. Review your diet, health history, medications, and relevant blood work before choosing a product. When a supplement is appropriate, look for a simple formulation, reputable storage and sourcing, and third-party certifications such as NSF or USP.

There’s something strangely satisfying about doing things the hard way. If a new habit feels too easy, it can almost seem like we’re cheating.

But what if easy is exactly what we should be aiming for?

Shante and I started talking about habits because both of us spend a lot of time helping people change what they do, whether that’s with nutrition, movement, or running a business. And we kept coming back to the same tension: we want meaningful change, but we often make the process much harder than it needs to be.

So we’re digging into what it actually looks like to build something you can keep doing when life inevitably gets messy.

Links and Resources

• Maestro on the Mic Podcast: Link

• Prompting Curiosity Podcast: Link

• Shante’s Instagram: Link

• Email

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

Topics Covered

• Starting with habits that feel easy

• External versus internal motivation

• Building habits during major life changes

• Reducing friction around healthy choices

• Realistic expectations for your capacity

• Why small wins create momentum

• Setting goals that actually matter

• Borrowed goals and arbitrary rules

• Weight loss versus maintenance habits

• Using short challenges strategically

• Making meal prep more manageable

• Creating habits that survive messy weeks

Healthy habits are more likely to stick when they are realistic enough to repeat consistently. Starting with a small behavior and reducing the effort required to complete it can make long-term consistency easier than trying to change everything at once.

GLP's (like Ozempic) can feel like the answer to weight loss, but the best results come from using these medications together with changing your nutrition and strength training.

We've helped many of our clients who are on GLP's change their nutrition to lose bodyfat (not muscle) and have long lasting results.

That's why I HAD to have Lori on the podcast this week, because she has been on this journey and has lost 80 lbs (so far!)

We talk about protecting muscle, eating enough protein, managing side effects, understanding scale fluctuations, and why having a coach helped Lori use the medication as one tool instead of treating it like the entire plan

Links and Resources in this episode

• Lori's facebook post: link
• Past episode on Ozempic/GLP-1s: link
• 1-1 nutrition coaching information: link

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