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/

Join me and my oldest daughter Hayden as we talk about nutrition for teen athletes! She shares foods and strategies that have helped her as a track athlete and volleyball player. We discuss:

• How to handle caffeine as a teen athlete
• How the food she eats beforehand affects her performance
• What she has learned most about the importance of nutrition as an athlete

Grab your Cozy Earth goodies for 20% 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

Today's episode is a mix of topics, but I promise it's one you want and need to hear! Join me as I discuss:

• A recap of my trip to Italy! I'm sharing tips and my favorite experiences.
• Choosing 1-2 focus areas this fall to focus on consistently for your fitness
• Breast cancer awareness month and my first mammogram experience

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

A Dietitian's Journey Through a Breast Cancer Diagnosis - podcast episode with Ashley https://wholesomenutritionco.com/podcast/a-dietitians-journey-through-a-breast-cancer-diagnosis/

There are ways to naturally increase your body's GLP-1 production and we're going to talk about them today! In this episode we'll discuss:

• How to improve your gut to increase GLP-1 secretion
• What you should actually be eating every meal
• The differences between your body's GLP-1 and the medication.

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

Get high fiber, high protein prepped salads for 20% off with Gardencup! https://gardencup.com/wholesomehannah

Get the Go-To probiotic for 10% off with code "Wholesome10" https://www.gutpersonal.com/products/the-go-to-probiotic

Get my high protein, high fiber meal plan! https://wholesome-nutrition-co.kit.com/c998012b6a

What you do with your nutrition affects your kids. The Good and bad. In today's episode, we'll talk all about:

• How to feed yourself as well as you feed your kids
• The dangers of being over restrictive with your food around your kids
• The importance of showing moderation in balance in your own nutrition

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

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

Need prepped and ready lunches? Check out Koda's Fit Kitchen: Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

Get 20% off with Gardencup! https://gardencup.com/wholesomehannah

People are using AI for everything. Including nutrition planning. And while it can go very wrong, there are helpful ways to use it! In this episode we'll discuss:

• Pros and cons of using AI for nutrition help
• How to use AI to give you ideas for meal planning and snacks
• How to use a dietitian & AI together for the best results

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

Need prepped and ready lunches? Check out Koda's Fit Kitchen: Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

Get 20% off with Gardencup! https://gardencup.com/wholesomehannah

It's back to school time and you and your kids need balanced lunches! Join me in today's episode as I share my top tips for a balanced lunch! We'll discuss:

• My Lunchbox 5 System
• Ideas for school lunches
• How lunch can impact your evenings

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

Need prepped and ready lunches? Check out Koda's Fit Kitchen: Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

Get 20% off with Gardencup! https://gardencup.com/wholesomehannah

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

In today's episode, I'm sharing how to lose body fat in your 40s and the exact steps I'm taking as a 40-year-old mom and registered dietitian to change my body composition and feel stronger, leaner, and more energized. We'll cover:

• The fat loss strategies I'm using in my 40s that actually work
• How to track your body fat and progress beyond the scale
• My favorite tools, apps, and methods to stay on track and stay motivated

If you're over 40 and struggling to lose body fat, this episode will give you real-life, sustainable strategies backed by experience and science.

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!

Sign up for My Real Food Dinners Challenge! https://wholesome-nutrition-co.kit.com/dinnerchallenge

Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

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

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