On this episode of Well with Felicia, we’re diving into how to prevent colds and flu naturally, how to strengthen your immune system all year long, and what actually works (and doesn’t work) when it comes to immunity. If you live in Vancouver or anywhere with long rainy winters, you’ll want to save this one.

We cover why people get sick more during colder months, how indoor heating affects your mucosal barriers, why back-to-school season always triggers a wave of rhinovirus, and how Vancouver’s cruise ship season brings its own unique surge of gastrointestinal and respiratory viruses.

You’ll learn practical, evidence-based tools to reduce your risk of getting sick, including:

We also talk about what not to do when you feel a cold coming on, how long viruses remain contagious, and the difference between rhinovirus, influenza A, influenza B, and norovirus—including how each typically spreads.

Whether you’re constantly getting sick, traveling soon, or you just want a stronger immune system this winter, this episode gives you a realistic, holistic, and scientific roadmap to staying well.

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Can you lose fat and build muscle at the same time? Yes but only with a strategy. 

In this episode, I sit down with Forest Nash (CPT, Nutrition Coach) to break down body recomposition without the burnout.

What we cover:

Perfect for anyone who wants inspiration, guidance, clear numbers, and doable next steps.

Connect with Forest:

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

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School mornings are hectic enough without battling over lunchboxes.

In this episode, Felicia shares simple, realistic, and kid-approved snack and lunch ideas that won’t take hours to prep—and are way more likely to actually get eaten.

From freezer-friendly protein pancakes to chia pudding cups, DIY bento boxes, and even nut-free energy bites, you’ll walk away with fresh ideas to make mornings smoother and mealtimes less stressful.

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

You’ve probably heard someone say, “All my muscle turned into fat when I stopped working out” — but is that even possible? In this episode of Well with Felicia, we bust one of the biggest fitness myths out there: the idea that fat and muscle can magically transform into each other.

I’ll break down:

Why fat and muscle are completely different tissues.

What actually happens when you lose fat or build muscle.

Why it feels like your body changes so quickly when you stop training.

How to set realistic goals if you want to look leaner, stronger, and healthier.

Spoiler alert: turning fat into muscle isn’t real but sustainable fat loss and strength building absolutely are. Tune in to learn the science, clear up the confusion, and get the motivation to move forward with your goals.

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

This post is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

In this introspective episode of Well with Felicia, we’re talking about something deceptively simple: rest.

After months of intense output—Pilates teacher training, travel, and work—I attempted a much needed break. But instead of rejuvenation, I found myself stuck in a cycle of passive scrolling, overstimulation, and disconnection.

This episode dives into the difference between true rest and digital distraction, the sneaky role of dopamine, and the impact of screen time on mental health, focus, and nervous system regulation.

You’ll also hear practical strategies I am using to reclaim my attention, reduce screen time, and feel genuinely restored—without abandoning productivity.

Whether you’re a fellow do-er, dopamine junkie, or just feeling digitally drained, this one’s for you.

👉 Screenshot your screen time and DM it to @wellwithfelicia on Instagram—no shame, just curiosity!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Welcome back to Well with Felicia! After a little hiatus (hello, Pilates reformer teacher training), we’re diving into a topic close to my core—literally. Pilates!

In this episode, I break down the different types of Pilates:

Mat vs. Reformer

I’ll share my personal journey—how Pilates helped me recover from injury, why I temporarily abandoned it (big mistake), and why I’m back on the reformer for life. We’ll cover the benefits, the risks, and how Pilates fits into a well-rounded fitness routine.

Whether you’re a Pilates newbie or a seasoned pro, this episode will help you decide which style is best for your body, your goals, and your lifestyle.

Topics Covered:

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

GLP-1 medications like Ozempic can be life-changing—but they’re not always easy to tolerate. In this episode, I sit down with endocrinologist Dr. Ehud Ur to explore the most common side effects of Ozempic and, more importantly, how to reduce or avoid them altogether.

We break down how this powerful medication works in the body, why it causes GI distress for some people, and what to do if you’re struggling with nausea, bloating, or fatigue. From dose titration strategies to meal timing tips, this episode is your roadmap to feeling better on Ozempic.

What you’ll learn:

Subscribe and share if you or someone you love is navigating life on Ozempic.

Are you getting enough protein? Find out here

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Is keto really the golden ticket to weight loss and blood sugar control? Or are we missing the big picture when it comes to long-term health and sustainability?

In this solo episode of Well with Felicia, I am going to give your keto a diet a makeover.  

Whether you’re keto-curious, deep in bacon territory, or just want to make your meals work better for your gut, heart, and hormones — this one's for you.

You'll learn:

I dish out practical tips, my favourite low-carb brands, and a little tough love — with a side of tahini dressing.

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Is keto the miracle fix it claims to be—or just another glossy fad with a hidden cost?

In this episode, we break down the not-so-sexy side of the ketogenic diet, especially for people living with chronic health conditions like diabetes, gallbladder or pancreatic issues, disordered eating, and kidney disease.

We unpack:

Why keto causes fast weight loss

The hidden risks for blood sugar, cholesterol, and nutrient balance

How keto can trigger dangerous complications 

The illusion of “reversing” diabetes

Smarter, safer ways to manage health long-term without extreme restriction

If you—or your clients—are considering keto, this episode is your essential gut check. Tune in, take notes, and let’s get real about what health actually means.

You can find Dr. Ur at www.drehudur.com  and on Instagram @drehudur

Don’t miss this empowering conversation!

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

If you’ve been told you have non-alcoholic fatty liver disease (NAFLD), the good news is that early intervention can help manage the condition and even put it into remission!

In this episode of Well with Felicia, we’re diving into one simple and delicious way to improve liver health: polyphenol-rich drinks.

From light roast coffee and herbal teas to antioxidant-packed mocktails, I’ll walk you through easy swaps that support your liver, reduce inflammation, and even aid in weight management.

Ready to sip your way to better health? Let’s get into it!

🔗 Grab your copy of the Serving Sizes and Portions Guide HERE where you can find out how to read a nutrition label like a pro!

Connect with Felicia Tsam RHN

As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.