Wellness Unpacked: Inclusive & Integrative Nutrition

Join Tisha, a women's health dietitian, as she unpacks her changing views on weight loss. Just a note, if you are someone who is struggling with disordered eating or triggered around conversations on weight loss, calorie counting or disordered eating, this may not be the episode for you. 

If you are someone who is looking to lose weight but feel like you're always stuck in the never-ending dieting cycle, I hope you gain some takeways from the episode!

Connect with Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
TikTok: @nourishedwithtish
Email: [email protected]

Join The Wildhearth

Becoming a founding member

Work With Tisha

1:1 Nutrition Consultations 

In this episode, Tisha is taking a deep dive into Irritable Bowel Syndrome (IBS). She unpacks what IBS is (and isn’t), the importance of getting a proper diagnosis, and practical strategies for managing symptoms. 

Tisha explores the gut-brain connection, the role of stress, and how foundational habits like mindful eating, hydration, and fibre intake can make a difference. She also discusses the low FODMAP diet, common trigger foods, and the importance of personalizing your approach to gut health.

Tisha shares actionable tips for tracking symptoms, understanding dietary triggers, and when to seek professional help. The episode wraps up with a look at supplements, herbal support, and the value of stress management in overall gut wellness.

Episode Breakdown

02:17  What is IBS? Symptoms, types, and who it affects
06:46  Why diagnosis matters: ruling out other conditions
10:07  The low FODMAP diet: what it is and how to use it
17:27  Gut health foundations: meals, portions, hydration, fibre
24:26  Common trigger foods: coffee, spicy foods, fat, gluten, dairy
29:26  Underlying causes: SIBO, dysbiosis, bile acid malabsorption, gut-brain axis
39:24  Stress and IBS: the mind-gut connection
43:44  Supplements and herbal support for IBS
47:38  Key takeaways and actionable tips

Connect with Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
TikTok: @nourishedwithtish
Email: [email protected]

References

Altomare, A., Rosa, C. D., Imperia, E., Emerenziani, S., Cicala, M., & Guarino, M. P. L. (2021). Diarrhea predominant-irritable bowel syndrome (IBS-D): Effects of different nutritional patterns on intestinal dysbiosis and symptoms. Nutrients, 13(5), 1506. https://doi.org/10.3390/nu13051506

Chae, Y.-R., Lee, Y. R., Kim, Y.-S., & Park, H.-Y. (2024). Diet-induced gut dysbiosis and leaky gut syndrome. Journal of Microbiology and Biotechnology, 34(4), 747–756. https://doi.org/10.4014/jmb.2312.12031

Chiarioni, G., Popa, S. L., Ismaiel, A., Pop, C., Dumitrascu, D. I., Brata, V. D., Duse, T. A., Incze, V., & Surdea-Blaga, T. (2023). Herbal remedies for constipation-predominant irritable bowel syndrome: A systematic review of randomized controlled trials. Nutrients, 15(19), 4216. https://doi.org/10.3390/nu15194216

Lacy, B. E., Pimentel, M., Brenner, D. M., Chey, W. D., Keefer, L. A., Long, M. D., & Moshiree, B. (2021). ACG clinical guideline: Management of irritable bowel syndrome. American Journal of Gastroenterology, 116(1), 17–44. https://doi.org/10.14309/ajg.0000000000001036

Manza, F., Lungaro, L., Costanzini, A., Caputo, F., Volta, U., De Giorgio, R., & Caio, G. (2024). Gluten and wheat in women’s health: Beyond the gut. Nutrients, 16(2), 322. https://doi.org/10.3390/nu16020322

The gut‐brain axis in irritable bowel syndrome: Implementing the role of microbiota and neuroimmune interaction in personalized prevention—A narrative review. (n.d.). ProQuest. Retrieved August 13, 2025, from https://www.proquest.com/docview/3195393387?pq-origsite=primo&accountid=13631&searchKeywords=irritable%20bowel%20syndrome&sourcetype=Scholarly%20Journals
<

In this episode of Wellness Unpacked, host Tisha is joined by Dr. Arlie Millyard (she/her), a naturopathic doctor specializing in LGBTQ2SIA+ wellness and gut health. They delve into the intricacies of queer inclusive care, the impact of stress on the gut, and the importance of a body-neutral approach to health. 

Dr. Millyard shares her personal journey into naturopathic medicine, the significance of understanding intersectionality in healthcare, and practical advice for advocating for one's health in potentially non-affirming healthcare environments. They also discuss the common health concerns within the queer community, the role of resilience and community in wellness, and strategies for managing IBS and nervous system dysregulation.

02:33 Journey into Naturopathic Medicine

05:08 Understanding Naturopathy

07:07 Inclusive Healthcare for LGBTQ2SIA+

10:31 Challenges in Traditional Healthcare

13:47 Navigating Healthcare as a Queer Patient

19:56 Health Patterns in Queer and Trans Folks

24:36 The Gut-Mind Connection and IBS

34:02 Understanding Body Neutral and Weight Neutral Approaches

36:37 Toxic Wellness Culture and Its Roots

40:32 Addressing Stress and Nervous System Dysregulation

43:00 Vagus Nerve Stimulation and Gut Health

46:53 Incorporating Joy and Community into Wellness

57:01 Creating Safer Spaces for Queer People in Healthcare

01:00: Daily Rituals for Nervous System Regulation

Connect with Dr. Arlie Millyard

Website: https://arliemillyard.ca/

Heal All Consulting: https://healallconsulting.ca/

Instagram: @dr.arlie.nd

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

In Part 2, we continue where we left off with Registered Dietitian Leeauna Duchesne. We explore the impact of the menstrual cycle on energy levels and workout performance, common mistakes in fueling for exercise, and the importance of recovery, including sleep and hydration. 

01:22 Impact of Menstrual Cycle on Fitness

05:20 Supporting Recovery and Nutrition

11:12 Common Mistakes in Nutrition and Fitness

19:58 Shifting Mindset from Aesthetics to Performance

22:14 Signs of Under Fueling

33:24 Final Thoughts and Where to Find More Information

Follow Leeauna

Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/

Diet Redefined (BC): https://dietredefined.com/about/

Instagram: @that.rd.life

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

In this episode of 'Wellness Unpacked,' host Tisha chats with Registered Dietitian Leeauna Duchesne (she/her) about how to fuel your workouts through proper nutrition and supplementation. They cover topics such as the importance of pre- and post-workout nutrition, the role of specific supplements like creatine, protein powders, and omega-3 fatty acids, and the nuances of eating to support different types of workouts.  Learn about the best practices for staying hydrated, how to choose the right kind of protein powder, and why certain supplements might be worth considering for optimizing your fitness and overall health.

03:09 Leeauna's Journey into Dietetics and Fitness

07:24 Fueling Your Workouts: Pre and Post Nutrition

18:11 Protein Needs and Sources for Women

24:48 Plant-Based Protein Powders and Leucine

25:09 Understanding Creatine: Benefits Beyond Muscle

27:31 Gender Differences in Creatine Usage

29:14 Optimal Timing and Forms of Creatine

32:39 Electrolytes: Hype vs. Necessity

36:03 Top Supplement Recommendations for Active Women

41:47 Supplements on a Budget: Top Picks

44:03 Overhyped Supplements to Avoid

47:29 Podcast Conclusion and Next Episode Preview

Follow Leeauna

Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/

Diet Redefined (BC): https://dietredefined.com/about/

Instagram: @that.rd.life

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

In this episode of Wellness Unpacked, Tisha continues the discussion on managing PCOS, focusing on reducing androgens through nutritional strategies, exercise, and stress reduction. Key topics include the importance of balancing blood sugar and reducing inflammation, the potential impact of supplements like NAC and Myo-Inositol, and supporting overall hormone health. 

00:34 PCOS Deep Dive Part 2 Overview

01:56 Reducing Androgens: Nutritional Strategies

09:18 Exercise and Stress Reduction for PCOS

12:09 Importance of Sleep and Stress Management

15:52 Nutrient Deficiencies in PCOS

18:24 Supplements for PCOS Management

28:19 Conclusion and Final Thoughts

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Transcript & References

Mentioned In The Podcast:

• Beat The Burnout Masterclass

Join Tisha as she deep dives into PCOS!

She explains what PCOS is, its symptoms, diagnosis criteria via the Rotterdam criteria, as well as associated risks. The discussion then shifts to dietary strategies to manage PCOS, exploring the importance of balancing blood sugar, reducing inflammation, and the role of gut health. 

While conventional medications like Metformin and oral contraceptives are discussed for their benefits and side effects, a significant portion of the episode focuses on how nutrition and lifestyle changes can serve as crucial interventions. Emphasizing balanced meals, anti-inflammatory foods, and stress management, this episode provides a comprehensive guide to managing PCOS through diet and lifestyle!


01:35 - Understanding PCOS: Symptoms and Diagnosis
02:16 - PCOS and Metabolic Health
08:45 - Common Medications for PCOS
12:43 - Nutrition and Dietary Strategies for PCOS
19:45 - Gut Health and PCOS
24:20 - Balancing Blood Sugar and Reducing Inflammation
35:43 - Conclusion and Next Steps

Transcript & References

Mentioned In The Podcast:

• Beat The Burnout Masterclass
• Anti-Diet by Christy Harrison RD
• Intuitive Eating by Elyse Resch and Evelyne Tribole

In this episode, Tisha talks about:

• What is progesterone: why it matters even if you aren't trying to get pregnant
• The role of progesterone  (fertility and beyond!)
• Symptoms of low and high progesterone
• What are the main causes and risk factors
• How to support progesterone with diet and lifestyle interventions 

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Join Beat The Burnout Masterclass
Let's work together

References:

• PMID: 32644386
• PMID: 27810707
• PMID: 27981182
• PMID: 34959877
• PMID: 35103957
• Nichols, L., & Hendrickson-Jack, L. (2024). Real Food for Fertility: Prepare your body for pregnancy with preconception nutrition and fertility awareness. Fertility Food Publishing. 

In this episode, Tisha talks about:

• What is PMS (and what it isn't)
• The role of estrogen and progesterone
• How birth control affects PMS
• What are the main causes and risk factors
• How to support PMS with diet and lifestyle interventions 

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Join Beat The Burnout Masterclass
Let's work together 

References:
PMID: 21346091
PMID: 36819682
PMID: 31736837
PMID: 15956003
PMID: 21346091
Today's Dietitian: Nutrition's Role in Premenstrual Syndrome — Learn About This Disorder and the Role Genetics, Environment, and Diet May Play in Its Onset

In this episode, Tisha talks about:

• The bidirectional relationship between your gut and hormones (and how having one out of balance can throw off the other)
• Digestive symptoms throughout your cycle
• The role of the estrobolome in estrogen detoxification 
• What to eat to improve digestive symptoms and improve hormone health

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Join Beat The Burnout Masterclass
Join Diet Freedom Academy (use code DFA50 to save $50 off the program)