Today I’m joined by Kendal, one of our coaches at The Nourished Path. We’re going to explore what a real 10 year weight loss journey can look like, with all the ups and downs that that entails.

In this conversation, Kendal shares:

• How her gut and Crohn’s disease shaped her relationship with food

• Why losing 65 pounds quickly didn’t prepare her for navigating “normal life”

• What happened when she regained 20 pounds, and how maintenance changed everything

• The mental load of being a coach while going through IVF and hormone chaos

• Why some seasons of life simply aren’t compatible with fat loss

We also dig into the three phases of a fat loss journey—fat loss, rebuilding, and maintenance—and why maintenance is the unsung hero of long-term success.

Progress isn’t linear, life is messy, and sometimes maintaining (or simply not sliding as far as you once would have) is the win.

If you want to hear more from Kendal, check out this 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!)

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Eat less, move more, lose weight. On paper, it’s simple and tidy. In real life, your body get a vote.

I see the same two strategies over and over that feel smart but quietly derail progress: cutting calories as low as possible and piling on more workouts. Both look disciplined. Both often backfire.

Weight loss stalls. Hunger spikes. Energy tanks. Motivation fades. Instead of blaming willpower, let's slow things down and look at what the body is actually responding to, and why moderation tends to outperform extremes over time.

Links and Resources in this Episode:

Calorie and Macro Calculator

Lose Fat, Not Muscle 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!)

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Today I answer your top 3 questions about protein:

1. How much protein do you really need?

2. Do you need to eat protein before your workout? Does timing matter in general?

3. Are protein bars and powders helping or hurting you?

Links and Resources in this episode

• Previous protein-focused podcast episode

• Free protein guide

• Free macro calculator

  
  

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!)

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Let’s be so for real about weight loss goals for a minute.

Magazines still promise “10 pounds in a weekend,” influencers are crash-dieting before vacations, and meanwhile you’re just trying to figure out:

• What’s actually realistic for my body?

• How long is this going to take?

• And how do I know if I’m even making progress?

Let’s dig into how to set weight loss goals that are both ambitious and realistic. The kind that work with real life, not against it. Kids, travel, PMS, late-night cereal cravings… all of it.

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.

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December tends to slow things down just enough to notice what usually gets missed. I went behind the scenes of the podcast, client work, and the business as a whole, expecting a few straightforward patterns. But, as always, reality isn’t that simple!

I share what I noticed about which podcast episodes performed best, where new clients actually came from, and what really predicts success in nutrition coaching. I also talk through why ads didn’t work for me, why referrals continue to matter most, and how weight loss medications like Ozempic are changing the landscape of nutrition coaching going into 2026.

Links and Resources in this episode

• Join my nutrition newsletter for weekly tips and insights.

Top Apple Podcasts of 2025: 

#1: Are workouts increasing your cortisol? Link

#2: How to stop evening snacking Link

#3: Why NEAT is vital to your weight loss goals Link 

#4: Is Intermittent fasting a good idea with Trisha Link 

Top Spotify Podcasts of 2025: 

#1: Are workouts increasing your cortisol? Link

#2: What’s actually important for fat loss Link

#3: Watch out for these diet red flags Link

#4: I’m not eating much but I can’t lose weight Link

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!)

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The holidays are officially… a lot. There’s the food, obviously. But there’s also the family dynamics, the travel, the “just have another slice!” comments, and that sneaky pull to keep everyone else happy while quietly abandoning what you actually want and need.

In this episode, I’m joined by licensed mental health therapist Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness. Together, we dig into the emotional side of holiday eating and the practical strategies you can use so you don’t roll into January feeling like a hungover Pinterest board.

We talk about how to prepare for events ahead of time, how to spot when eating is “not about the eating,” and how people pleasing around food is often really self-abandonment in disguise. You’ll hear ideas for starting non-food traditions (crafts, walks, projects), ways to handle comments about what’s on your plate, and how to deal with food gifts and leftovers without turning into a human trash can.

You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here!

Past episodes with Katie:

The Perfectionism Trap

Weight Loss Plateaus

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!)

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If this episode helped you feel a little more prepared for holiday eating, please follow and rate the podcast, and send it to a friend who’s already stressing about the dessert table.

Have you been feeling sore lately, or just a little “off” in your body? It might not be your workouts or your age…it could be your circulation.

Meet Adam Hewitt, one of fewer than ten practitioners in the world trained in Sennin-So Shiatsu, a 650-year-old Japanese healing art focused on restoring circulation and balance through precise touch and pressure (think acupuncture without needles).

We talk about how inflammation really works, why poor blood flow can leave you feeling sore and slow, and simple ways to get things moving.

Find Adam at his website here for more about Sennin-So Shiatsu. He has an office in Kirkland Washington, and I highly recommend a visit! He also holds regular workshops for massage therapists and other body work practitioners.

Check out this related podcast episode about The Anti Inflammatory Diet and how what you eat can also lower your inflammation.

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!)

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Heather Stevenson shares how she stopped making excuses and took back control of her health.

After years of putting herself last with caring for family, running multiple businesses, and dealing with several serious health issues, Heather decided she was done making excuses. She stopped numbing with food and alcohol, and rebuilt her confidence one small choice at a time.

We dig into the mindset shifts that helped her lose nearly 50 pounds, quit drinking, and finally feel strong again. If you’ve ever felt stuck, frustrated, or “too far gone,” Heather’s story is proof that you can always start again, and it’s never too late to own your path.

And, of course, shoutout to Heather’s coach Trisha! If you’d like to get support on your weight loss journey, learn about The Nourished Path here.

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!)

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Let’s be honest, nobody likes feeling hungry. And when you’re starving, discipline doesn’t stand a chance. In this episode, I’m sharing ten simple, science-backed ways to stay full so you can stop white-knuckling your way through the day.

I’ll talk about what actually makes food filling (hint: it’s not just calories), how to build meals that keep you satisfied, and why small tweaks can completely change how you feel.

If you’re tired of fighting hunger all the time, this one’s for you.

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!)

Sign up for my nutrition newsletter for weekly tips and insights.

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Plateaus are one of the most frustrating parts of any health or fitness journey. You’re putting in the effort, doing the work, but the results just don’t seem to be showing up. In this episode, we dig into why plateaus happen, how to know if you’re really in one, and the small but powerful adjustments that can help you move forward without burning out.

Joining me today is Katie MeKenna , a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness.

You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here!

Past episodes with Katie: The Perfectionism Trap

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!)

Sign up for my nutrition newsletter for weekly tips and insights.

Follow me on Instagram

Topics Covered:

• The difference between a true plateau, a temporary pause, and intentional maintenance

• Why water weight, hormones, travel, and sleep can disguise your progress

• How to spot subtle wins (like better energy, performance, or clothes fitting differently) when the scale won’t budge

• The importance of setting realistic expectations and timelines for weight loss

• Small, sustainable tweaks that often make the biggest difference

• How to manage the emotional side of frustration so you don’t lose momentum

Whether you’re hitting a wall in weight loss, training, or any area of life, this episode will help you reframe plateaus as part of the process, not the end of it.