The Nutrition Edit

Today we’re talking about how to stay motivated long-term.

This is the last episode of season 4, and I want to finish out this season by giving you some tools to help carry you through towards your health and fitness goals, even when things get tough.

Motivation is fleeting, so I’m sharing what you can do to push through those times when you just don’t feel like doing the thing that will get you the results that you’re after. I’ll also talk about creating “anchors” for yourself and give you 6 ways to make staying consistent easier and more enjoyable.

I hope you enjoyed this season and I look forward to bringing you more great guests and content in season 5! 

Click here to download my Sleep Better Strategies cheat sheet.

Click here to submit your questions and suggestions for next season.

Episodes mentioned:

Season 4, Episode 2: How to Escape the All-Or-Nothing Trap

Season 4, Episode 3: Meal Prep Made Easy with Cat Buck Le

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

In this “Ask Me Anything” episode, I’m addressing two big questions that I’m asked frequently: “Should I keep a food diary and do I have to log my food forever?" and "How do I lose weight after a pregnancy and/or the loss of a loved one?"

These are both pretty common questions without simple answers, so if you’re in the midst of grief or caring for a newborn, or both, I hope this episode will be helpful to you.

Tracking your food can be a helpful tool for mindful eating, getting a realistic picture of your diet, and making adjustments for better results. However, it's not necessary to track forever so I’m sharing how to make it work for you and when you may want to take a break.

When it comes to losing weight after pregnancy or a major loss, caring for your nervous system, and nourishing yourself should come first. It’s ok to want to lose extra weight or feel like yourself again, but being patient and gentle with your body is the most important thing.  I’ll share ways to do that along with how to approach fat loss in a healthy way during challenging times. 

Other episodes mentioned:

• More on Self-Talk: Season 4, Episode 9: Nutrition for Stress Relief and Resilience
• Info about body composition testing: Season 4, Episode 7 - Ask Me Anything: Collagen, Quick Energy Boosters, Weighing Yourself
• More on Hydration: Season 2, Episode 9 Quick Hack: Follow-up on Semaglutide and the Simplest, Cheapest Way to Feel Better and Burn More Fat, Naturally

In this episode we're exploring the differences between going it alone,  getting the support and guidance you need, and what I call “seeking savior”.

If you’re anything like me and the women who come to me for help, you’ve likely tried to figure things out on your own when it comes to your health and fitness.

You’ve probably tried different diet fads or trends, workout programs, supplements, etc. with varying degrees of success, but because nothing was ever tailored to you and your life, they didn’t help long-term.

A large majority of people who come to me have tried to figure out nutrition and fitness on their own, only to end up overwhelmed, confused, and burnt out by all the information out there.

Today I’m sharing how to get the support and guidance you need without sacrificing your autonomy. We’ll talk about the importance of self-trust, how to build it, what to do when challenges arise, and what to look for when seeking out professional support.

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

In this episode of the Nutrition Edit Podcast, we delve into the unavoidable reality of stress and its impact on our lives.

Stress comes in many forms, some of which we can control and others we can't, like political unrest or environmental toxins. But regardless of the source, stress affects us all differently, influenced by our circumstances and resilience levels.

While we can't always eliminate stressors from our lives, we can manage our response to stress through healthy lifestyle choices. Today, we're focusing on how to use food and exercise to increase resilience and reduce stress, even when external stressors remain unchanged.

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

Download my Sleep Better Strategies cheat sheet here.

References:

• Mock, S. E., & Arai, S. M. (2011). Childhood trauma and chronic illness in adulthood: mental health and socioeconomic status as explanatory factors and buffers. Frontiers in psychology, 1, 246. https://doi.org/10.3389/fpsyg.2010.00246
• UCSF Center to Advance Trauma Informed Health Care - How Trauma Affects Our Health
• Yale Medicine Fact Sheet: Chronic Stress
• Selvaraj, R., Selvamani, T. Y., Zahra, A., Malla, J., Dhanoa, R. K., Venugopal, S., Shoukrie, S. I., Hamouda, R. K., & Hamid, P. (2022). Association Between Dietary Habits and Depression: A Systematic Review. Cureus, 14(12), e32359. https://doi.org/10.7759/cureus.32359
• Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N., & Woodward-Lopez, G. (2021). Nutrition and behavioral health disorders: depression and anxiety. Nutrition reviews, 79(3), 247–260. https://doi.org/10.1093/nutrit/nuaa025
• Rao, T. S. Sathyanarayana; Asha, M. R.1; Ramesh, B. N.2; Rao, K. S. Jagannatha2. Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry 50(2):p 77-82, Apr–Jun 2008. | DOI: 10.4103/0019-5545.42391
• Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301
• Medical News Today article: Is exercise more effective than medication for depression and anxiety?
• Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials BMJ 2024; 384 doi: https://doi.org/10.1136/bmj-2023-075847 (Published 14 February 2024) Cite this as: BMJ 2024;384:e075847
• Harvard Health Blog: Diet and depression By Monique Tello, MD, MPH, Contributor, January 29, 2020
• Taylor AM, Holscher HD. A review of dietary and microbial connections to depression, anxiety, and stress. Nutr Neurosci. 2020;23(3):237-250. doi:10.1080/1028415X.2018.1493808
•  https://www.healthlinkbc.ca/health-topics/ta4631
• https://www.lifetothefullest.abbott/en/articles/healthy-diet-can-reduce-stress.html
• https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/
• https://psychcentral.com/lib/beating-stress-through-nutrition/
• Forrest H Nielsen, LuAnn K Johnson, Huawei Zeng . Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep *. Magnesium Research. 2010;23(4):158-168. doi:10.1684/mrh.2010.0220
• https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster
• https://paleoleap.com/important-nutrients-stress-management/
• NIH B12 Fact Sheet for Consumers

In today's episode I welcome back Dr. Michelle Leary, a functional medicine physician and the director of Functional Medicine at Vida Integrated Health.

Many of us in middle age have parents who are struggling with dementia and/or Alzheimer's, and today I'm talking with Dr. Leary about longevity medicine and brain health, for women in particular. 

In this episode you’re going to learn all about what longevity medicine is, and what you can do to improve your quality of life and protect your brain & cognitive health as you age.

Dr. Leary talks about the impact of genetics, particularly the APOE gene, on Alzheimer's disease risk and how to test for it. 

Thankfully, genetics don't necessarily dictate our fate, and Dr. Leary shares how you can promote longevity and minimize your risk of degenerative brain disease by leveraging sleep, nutrition, metabolic health, and exercise. She also discusses the role of chronic stress, insulin resistance and hormones, particularly estrogen, in brain health and cognitive decline. 

Where to find Dr. Leary:

Powersexbeauty.com

Thinkvida.com

Mentioned in the episode:

Dale Bredesen – The End of Alzheimers

Dr. Bredesen’s Program PreCode and ReCode Programs

References:

Russell JK, Jones CK, Newhouse PA. The Role of Estrogen in Brain and Cognitive Aging. Neurotherapeutics. 2019 Jul;16(3):649-665. doi: 10.1007/s13311-019-00766-9. PMID: 31364065; PMCID: PMC6694379.

Riedel BC, Thompson PM, Brinton RD. Age, APOE and sex: Triad of risk of Alzheimer's disease. J Steroid Biochem Mol Biol. 2016 Jun;160:134-47. doi: 10.1016/j.jsbmb.2016.03.012. Epub 2016 Mar 8. PMID: 26969397; PMCID: PMC4905558.

Scheyer O, Rahman A, Hristov H, Berkowitz C, Isaacson RS, Diaz Brinton R, Mosconi L. Female Sex and Alzheimer's Risk: The Menopause Connection. J Prev Alzheimers Dis. 2018;5(4):225-230. doi: 10.14283/jpad.2018.34. PMID: 30298180; PMCID: PMC6198681.

Islam MT. Oxidative stress and mitochondrial dysfunction-linked neurodegenerative disorders. Neurol Res. 2017 Jan;39(1):73-82. doi: 10.1080/01616412.2016.1251711. Epub 2016 Nov 3. PMID: 27809706.

Sadeghmousavi S, Eskian M, Rahmani F, Rezaei N. The effect of insomnia on development of Alzheimer's disease. J Neuroinflammation. 2020 Oct 6;17(1):289. doi: 10.1186/s12974-020-01960-9. PMID: 33023629; PMCID: PMC7542374.

Beam CR, Kaneshiro C, Jang JY, Reynolds CA, Pedersen NL, Gatz M. Differences Between Women and Men in Incidence Rates of Dementia and Alzheimer's Disease. J Alzheimers Dis. 2018;64(4):1077-1083. doi: 10.3233/JAD-180141. PMID: 30010124; PMCID: PMC6226313. 

Daniel JM, Lindsey SH, Mostany R, Schrader LA, Zsombok A. Cardiometabolic health, menopausal estrogen therapy and the brain: How effects of estrogens diverge in healthy and unhealthy preclinical models of aging. Front Neuroendocrinol. 2023 Jul;70:101068. doi: 10.1016/j.yfrne.2023.101068. Epub 2023 Apr 13. PMID: 37061205; PMCID: PMC10725785.

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

In this episode, I answer common questions about boosting your energy, collagen as a protein source, and how often to weigh yourself. 

I’ll share how you can quickly and easily boost your energy without stimulants, why you shouldn’t rely on collagen as a protein source, and why your scale may be working against you.

Tracking your body fat percentage and lean muscle mass is more important for long-term metabolic health than tracking weight, so I’m sharing a few ways to do that including Dexa scans and less expensive alternatives.

Do you have questions you’d like me to answer or topics I should cover in future episodes? If so, I want to hear from you! Use the form below to share anything you’d like me to cover in upcoming Ask Me Anything episodes.

https://joliverwellness.com/podcastama

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

Mentioned in the episode: 

Amazing Grass Organic Wheatgrass Powder

Energizing breathing exercises:

Three Breathing Exercises to Boost Your Energy

The XPT Life App

Breathwork Bestie Podcast with Chrystal Rose

Welcome back to the Nutrition Edit Podcast! Today's show is a great followup to my last episode, episode five, about what to do when nothing's working. At the end of that show, I talk about the importance of seeking out support and guidance from a practitioner who could dig deeper and help you uncover possible reasons why you're not seeing the changes you want.

Lab testing is a really powerful tool that we can use to help identify hidden roadblocks and healing opportunities. But most standard lab tests are not comprehensive and they won't necessarily shed light on why you're struggling. So I wanted to bring on an expert to explain the difference between functional and standard labs and why functional labs can be so effective in helping you achieve your health goals and live your best life.

My guest today is Reed Davis. Reed Davis is a board certified holistic health practitioner, certified nutritional therapist, and an expert in functional lab testing and holistic lifestyle medicine. He is the founder of Functional Diagnostic Nutrition and the FDN certification course, which has over 4, 000 graduates in 50 countries.

Reed is also one of the authors of The Gap, Simple Steps to Reclaim Your Health and Reverse Most Chronic Diseases. In addition to running FDN, Reed serves on the advisory boards of the American Natural Wellness Coaches Board and the American Association of Natural Wellness Coaches. And he's known as one of the most experienced clinicians in his field.

I've been following Reed's work for years now, and he's a wealth of information when it comes to lab testing and how we can use that data to stop struggling and start feeling our best.

Head here to connect with Reed:

FDNtraining.com/nutritionedit  – listener can get a free gift

Books:

The Gap: Simple Steps to Reclaim Your Health and Reverse Most Chronic Diseases

Drop Acid by David Perlmutter

Also Mentioned:

EWG.ORG Shopper’s Guide to Pesticides In Produce

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

Welcome back to the Nutrition Edit Podcast! Today, we're diving into part two of our discussion on what to do when nothing seems to be working on your wellness journey.

In episode four, we laid some groundwork, so if you haven't listened yet, I highly recommend giving it a listen. But don't worry if you're jumping in here first – you'll still get plenty of valuable insights from today's episode.

So let's tackle our first point: detoxification. It's a term that's often misunderstood, but it's crucial for supporting your body's natural cleansing processes. From keeping your bowels moving with fiber-rich foods to staying hydrated to flush out toxins, there are simple steps you can take to support detox without falling for gimmicky cleanses.

But detox isn't just about what you put in your body – it's also about what you expose yourself to. Switching to non-toxic personal and household products can reduce your body's toxic load, which can interfere with weight loss and overall health. Remember, it's not just about weight – these toxins can contribute to serious health issues like cancer and diabetes.

Next up, we're tackling the myth of "more is better" when it comes to exercise. Pushing yourself too hard without prioritizing sleep and stress management can actually hinder your progress. Instead of overdoing it with intense cardio, consider incorporating restorative movement like yoga or simply taking time to rest and recharge.

Celebrating your wins along the way is crucial for maintaining motivation and staying on track. Don't wait until you've reached your ultimate goal to pat yourself on the back – celebrate the small victories and milestones along the way. It's all part of enjoying the journey and staying committed to your health goals.

Finally, if you've tried everything and still aren't seeing results, it might be time to dig deeper. Underlying health issues like thyroid imbalances can sabotage your efforts, so don't hesitate to seek support from a functional medicine doctor or nutrition professional who can help uncover the root cause of your struggles.

Remember, your journey to better health is unique to you, and it's okay to ask for help along the way. Whether it's tweaking your diet, adjusting your exercise routine, or addressing underlying health issues, there are solutions out there – you just have to find what works for you.

Thanks for tuning in today! If you enjoyed this episode, be sure to follow the podcast and share it with your friends. And don't forget to leave a review – it helps others find the show and join our community of wellness warriors. Until next time, take care of yourself and keep striving for your best self!

Institute for Functional Medicine Find A Practitioner tool 

Obesogens - What They Are and How to Avoid Them

For Info on non-toxic cookware: 

Leah Segedie of @mamavation  

Lara Adler, @environmentaltoxinsnerd

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

Welcome back, lovely listeners, to another episode of the Nutrition Edit podcast. I'm your host, Jeannie Oliver, and I'm thrilled to have you join me today. As I sat down to record this week's episode, I quickly realized it was going to be a bit longer than anticipated, so I’ve broken it up into 2 parts. Be sure to join me next week when I share more helpful tools for what to do when you feel like nothing is working. Today, we're diving into part one of "What to Do When Nothing's Working."

It's a scenario I often encounter: individuals feeling like they've tried everything under the sun, yet still not seeing the results they desire. Whether it's struggling to stick to a new diet or feeling frustrated by a lack of progress, it can be incredibly disheartening. But fear not, because in today's episode (and continuing into part 2) I'm unpacking 10 possible reasons why you might be hitting roadblocks and what you can do about it.

Referenced in the episode:

Institute for Functional Medicine Find A Practitioner tool 

Obesogens - What They Are and How to Avoid Them

For Info on non-toxic cookware: 

Leah Segedie of @mamavation  

Lara Adler, @environmentaltoxinsnerd

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

Today I have a fun and casual chat with my friend Cat Buck Le, StrongFirst Elite Kettlebell Coach and meal prep maven. We talk about the importance of meal prep and share our go-to strategies for streamlining the process and making it more enjoyable and less stressful.

We also share easy ways to get more veggies and add flavor and variety to your meals without buying a ton of ingredients for different recipes. By putting a little planning and effort into food prep, you can improve your nutrition, body composition, and overall health, while also saving time and money.

To make things even easier for you, we’ve put together a handout for you with a list of our favorite condiments and seasonings, and you can download that here. Have some faves of your own you’d like to share? DM me @joliverwellness and let me know your go-to’s for spicing up simple, healthy meals.

Where to find Cat Buck Le:

• YouTube 
• LearnKettlebells with Cat! 
• Website 
• Instagram: @catbuckle and @catandchau
• Email: [email protected]

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness and check out the options for my more affordable self-study programs here: https://www.joliverwellness.com/diy-programs

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production