Wholesome Nutrition with Hannah

Fall means the schedule gets busy fast and dinner is usually the first thing to fall apart. In this episode, I'm sharing why keeping dinner at home matters (even when life is chaotic), my go-to framework for always having an easy dinner on hand, and the three categories every dinner needs to come together fast. Plus, my biggest sale of the season is live in the app! We'll Discuss:

• Why having dinner at home as a family is worth protecting, even during the busiest stretch of the year
• My simple framework for always having an easy dinner option ready to go... no last-minute scramble
• The three categories every dinner needs (with real examples of each one)
• My HUGE back to school sale in the app — for a limited time only!

True Nutrition Protein Powders Get 20% off your first custom blend at truenutrition.com/wholesome with code WHOLESOME. Meal App Sale! Take advantage of my huge back to school sale on my meal app! Visit wholesomenutritionco.com/meals-made-easy and use code BTS26 for 40% off your monthly subscription. Use code BTS267 for the yearly subscription discount!

Dinner time doesn't have to be a nightly scramble. In this episode, Brett Dupree of Freaking Delish joins us to talk about the What's for Dinner Summit — a free 3-day event (Aug 17-19) packed with real solutions for busy moms, from grilling and freezer meals to healthy weeknight dinners and everything in between. We'll break down what's covered, who it's for, and why this summit is the reset your dinner routine needs! Sign up for FREE at https://wholesomenc--freakingdelish.thrivecart.com/aap2026-fastaction/. Find Brett over at Freaking Delish: https://freakingdelish.com/ Follow along: Instagram: https://www.instagram.com/wholesomenutritionco | Website: https://wholesomenutritionco.com/ If you loved this episode, please leave a review and share it with a friend! It means the world and helps other mamas find the show!

In this episode, we're diving into intermittent fasting. As a dietitian, I'm breaking down what it actually is, how it works, and — most importantly — whether it's the right fit for your lifestyle and your family. We're chatting about why so many people are drawn to IF, and what I've seen work (and not work) in real life. Because at the end of the day, the best eating pattern is one you can actually stick to, one that meets your nutritional needs, and one your whole family can get on board with. In this episode we cover:

• What intermittent fasting is and how it works
• What the studies show about intermittent fasting
• More natural ways to eat in a balanced way compared to intermittent fasting

Want a simpler approach to feeding your family? If this episode got you thinking about how to make mealtimes easier and more balanced, my Wholesome Meals Made Easy meal planning app was made for exactly that. With 200+ dietitian-approved recipes and weekly meal plans, you can eat well, feel good, and actually enjoy dinner with your family again. 👉 Sign up here! https://wholesomenutritionco.com/meals-made-easy/ Follow along: Instagram: https://www.instagram.com/wholesomenutritionco | Website: https://wholesomenutritionco.com/ If you loved this episode, please leave a review and share it with a friend! It means the world and helps other mamas find the show!

If you've ever eaten something "off plan" and decided the whole week was a wash, this episode is for you. The truth is, struggling with food habits has nothing to do with self-control or discipline. In this episode, we're ditching the willpower myth for good and talking about why the all-or-nothing mindset is actually what's keeping you stuck in the "I'll start fresh Monday" cycle. I'm breaking down why your environment matters more than your motivation, how one meal is never the whole story, and the simple mindset shift that will change how you think about food choices forever.

Summer is here — and so is the "what's for lunch?" chaos. In this episode, we're keeping it simple with the exact prep habits that will set you up for a stress-free week of eating well, even with the kids home. We'll discuss my Partial Prep Sunday — where you spend less than an hour building the building blocks for the whole week, not stressing over full meals.

Sign up for my meal app!: https://wholesomenutritionco.com/meals-made-easy/ Summer Pantry Stock Up: https://wholesomenutritionco.com/summer-pantry-stock-up-kids-edition/ Healthy Summer Lunch Ideas: https://wholesomenutritionco.com/healthy-summer-lunch-ideas/ Meatball Recipes for Prep: https://wholesomenutritionco.com/chicken-parmesan-meatballs/ https://wholesomenutritionco.com/teriyaki-chicken-meatballs/ https://wholesomenutritionco.com/healthy-buffalo-chicken-meatballs/ Air Fryer Sweet Potatoes for Prep: https://wholesomenutritionco.com/air-fryer-sweet-potatoes/

What if the single best thing you could do for your long-term health wasn't a diet, a supplement, or a wellness trend — it was building muscle? In this episode, we're diving into the science that's changing how we think about aging, and why muscle might just be the most powerful tool women have for living a longer, healthier life. We'll cover what the research actually says about muscle and longevity, why it starts declining after 30 (and why that matters more than most of us realize), and exactly how to start building it — no matter your age or experience level. This one will change how you think about strength training forever.

Muscle Mass Index as a Predictor of Longevity in Older-Adults https://pmc.ncbi.nlm.nih.gov/articles/PMC4035379/

Sign up for my Meal Planning App! https://wholesomenutritionco.com/meals-made-easy/

My Favorite Creatine (use code "wholesome10" for 10% off!) https://www.gutpersonal.com/products/creatine

Peptides are everywhere right now, but what actually are they? In this episode, I'm breaking down exactly what peptides are, how they work in the body, the potential benefits, and the risks you should know before trying them. Whether you're curious or already considering them, this episode will give you an honest, balanced look at one of the hottest trends in wellness right now.

Grab your FREE Welcome Kit and Travel Collection ($70 value) from Momentum! Momentum Shake is a complete nutrition drink designed to make high-level health simple. momentumshake.com/WHOLESOME

Sign up for my Meal Planning App! https://wholesomenutritionco.com/meals-made-easy/

Grab my free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook

In this episode, we're breaking down what it really takes to create and stick to a calorie deficit without feeling restricted or overwhelmed. You'll learn practical, science-backed strategies that make fat loss sustainable and enjoyable. Here's what you'll learn:

• What a calorie deficit actually is and how to find the right one for your goals without going too low.
• How to eat in a way that keeps you full and satisfied while still making progress, including how to use food volume to your advantage.
• Smart tips for sustainable fat loss from mindset shifts to simple habits that help you stay consistent long-term.

Staying hydrated isn't just about water — you also need electrolytes. That's why my family loves Cure. It's clean, tastes great, and my kids love it! Get 20% off your first order at curehydration.com/wholesome with code "WHOLESOME".

Grab your Cozy Earth goodies for 20% off with my code WHOLESOME at https://cozyearth.com/wholesome

Keep in touch! Hop on my email list and I'll send you a free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook

The holidays can be magical… and overwhelming. In this episode, we're getting real about the highs and the challenges of the season. I'll share simple ways to keep your health and nutrition on track, prioritize self-care, and take some things off your plate so you can actually enjoy this time of year. If you're feeling stressed, overextended, or just need permission to slow down, this episode is for you. Let's make this holiday season easier, happier, and healthier.

Dining with the Dietitian's Podcast Episode - https://wholesomenutritionco.com/podcast/dining-with-the-dietitians-top-tips-for-eating-out-and-partying-smart

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

Dakota Owens, creator and owner of Koda's Fit Kitchen & She Strong Collective is joining me for today's episode! Join us as we discuss all the ins and outs of meal prepping and making healthy eating doable for busy families. We discuss:

• Ways to keep meal prepped meals full of flavor
• Tips for meal prepping and cooking on a time crunch
• How to strategize putting meals together in a nutritionally balanced way

Find Dakota on Instagram: https://www.instagram.com/dakotamowens

Staying hydrated isn't just about water — you also need electrolytes. That's why my family loves Cure. It's clean, tastes great, and my kids love it! Get 20% off your first order at curehydration.com/wholesome with code "WHOLESOME".

Grab your Cozy Earth goodies for 20% off with my code WHOLESOME at https://cozyearth.com/wholesome

Get 10% of Koda's Fit Kitchen meals with code "wholesome10"! https://kodasfitkitchen.com

Keep in touch! Hop on my email list and I'll send you a free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook

Sign up for my Wholesome Meals Made Easy meal planning app and never plan another dinner again! https://wholesomenutritionco.com/meals-made-easy/