Find Your Forma (Lindsey Mandarà and Natalie Draizen)
Explore every episode of Find Your Forma
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 13 Nov 2022 | Welcome to Find Your Forma | 00:03:19 | |
Have you ever wondered what the hell is real and what is actually true when it comes to health and nutrition? Is dairy really that bad, what about carbs? Should we all be fasting? Everyone is different, right? Yeah, it’s super confusing out there…which is why Natalie and Lindsey have created the podcast called, Find Your Forma. These two certified nutrition coaches and fitness trainers are on a mission to “de-bunk” the health and wellness myths by sharing evidenced-based research to help you navigate through the diet industry bullshit. Any and everything within fitness, nutrition and mindset will be covered, along with some special guest appearances to shake things up and hear different perspectives. Oh and don't worry, these conversations will be easy to follow as Nat and Linds will be giving you the uncensored, relatable cliff notes version of the truth behind the diet industry lies. After all, they are just like you, and they can’t wait to share what they have learned to find sustainable success in their weight-loss journey. So listen up friends, and let's find what works for YOU!
Connect with us: https://www.instagram.com/findyourforma/ Connect with us: | |||
| 14 Nov 2022 | Ep 1: Meet Lindsey and Natalie | 00:40:27 | |
Welcome to the Find Your Forma Podcast. We are Natalie and Lindsey, who traded our respective professional dance and Wall Street careers to pursue our passion in the health and fitness industry. This podcast is all about ditching the diet industry BS and finding a formula that works for you! In the very first episode, we talk about our own careers before becoming health and professional experts, how we met and what made us pursue our passion for health and wellness. In this episode, we cover:
Connect with Natalie & Lindsey: Connect with us: | |||
| 14 Nov 2022 | Ep 2: What's More Important: Diet or Exercise? | 00:24:25 | |
This is million dollar question that has been asked countless of times. What’s more important - diet or exercise? The topic does divide some people but we want to approach it from an information and research perspective because it’s important. With global obesity on the rise, now is the time to really focus on getting healthy. During our conversation, we discuss the idea of BMI and being overweight, how lack of education and lifestyle choices around wellness contributes to higher obesity rates, the importance of fueling and moving your body, and where to start on your wellness journey. In this episode, we cover:
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| 14 Nov 2022 | Ep 3: The Diet That ACTUALLY Works | 00:30:51 | |
From being vegan and paleo to following the Whole 30, Low Carb, or Atkins diet, there are a million different ways that are promoted as the number one diet to follow. We totally understand how overwhelming this can be and the real issue is that so many people are constantly forcing themselves into a specific dietary approach that really doesn’t suit their lifestyle. We discuss why there is not a one diet fits all approach and what you need to do to find success in your diet. In this episode, we cover:
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| 17 Nov 2022 | Ep 4: How to Have a Guilt Free Thanksgiving | 00:31:00 | |
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| 23 Nov 2022 | Ep 5: Dairy...Is It Really That Bad? | 00:38:08 | |
Dairy is probably one of the most misunderstood food groups. Diary can be health-promoting, but there are a lot of questionable claims out there, which is why Lindsey & Natalie bring light to the SCIENCE behind it all. In this episode, they review:
Research discussed: New England Journal of Medicine As they state throughout the episode, dairy comes in multiple forms. Their mission is to make sure you are armed with the right information & you’re not lumping it all together so that you can make a more educated choice in what you are consuming as a whole when it comes to dairy. It’s not a question of if dairy is good or bad…it’s more about what kind and if it’s right for YOU. Connect with Natalie & Lindsey: Connect with us: | |||
| 01 Dec 2022 | Ep 6: How to Make Your Veggies Sexy! | 00:11:29 | |
This week's episode is a "Fast Forma" where we clarify, de-bunk, or share information about food, fitness, or focus within 10 minutes or less!
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| 07 Dec 2022 | Ep 7: Motivation Is Overrated | 00:45:58 | |
So today, we are going to chat with Natalie on exactly what and how she went beyond her motivation and became so disciplined to not just participate and compete in something like this (which is a huge feat in itself), but to actually TAKE HOME THE CROWN!!!! As Natalie shares how she shifted her MINDSET, we hope it will help you start to understand what needs to happen in order to turn your resolution for 2023 into long-term, sustainable changes!!! Bodybuilding leagues: https://titanz.net/choose-bodybuilding-federation OCB Bikini Guidelines: https://ocbonline.com/guidelines-bikini.php Cleveland Clinic: https://healthybrains.org/brain-facts/#:~:text=BRAIN%20FACT%3A%20Every%20day%20your%20brain%20processes%20about%2070%2C000%20thoughts. Connect with us: | |||
| 14 Dec 2022 | Ep 8: Finding Your Confidence with Guest Quincy Burgess | 00:56:27 | |
We are THRILLED to have our sweet friend Quicny Burgess as a guest on the show today!! Quincy is a Health & wellness coach, motivational speaker and the QUEEN of Confidence. Not to mention… funny & real as hell so we thought she would be the perfect addition to our podcast. Join us today as we chat with your ultimate hype girl sharing how to find your own confidence AND keep it! Follow her on social media @thequincycollective and join her FREE CONFIDENCE WEEK SEMINAR after Christmas! Click here to sign up for free! https://view.flodesk.com/pages/6397781595fbf0e5176f60e6
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| 21 Dec 2022 | Ep 9: Let's Talk Alcohol | 00:31:16 | |
The number one question we receive ALL the time being a nutrition coach - Can I still drink? We get it yall! You want to find the balance between healthy and happy hour…marathonas and margaritas…wellness and wine nights…you get the picture. This conversation is for the babe who is ready for answers and wants to understand how alcohol affects your body and what this means FOR YOU and YOUR GOALS. So we are sharing the good, the bad, and the ugly truth about alcohol. Oh don't worry because once you reach your goal…there is a way to be snatched and social! So fill up your glass and take a sip, because were getting real. THE GOOD -
THE BAD-
THE UGLY TRUTH-
HOW TO STAY SNATCHED AND SOCIAL -
STUDIES/ARTICLES/JOURNALS for show notes: EFFECTS OF MODERATE ALCOHOL CONSUMPTION AND COGNITIVE FUNCTION IN WOMEN (70-85 YRS OLD) Slide show: Add antioxidants to your diet - Mayo Clinic https://www.researchgate.net/publication/9051780_Alcohol_and_food_intake https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099584/
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| 11 Jan 2023 | Ep 10: Why You Feel Like Shit | 00:35:03 | |
We want to shine the light on why you may be feeling like SHIT and how there is a direct correlation between Whole Foods and processed foods. I know right now that a lot of people are gearing up for their new “diet” for the new year but we want to let you in on a little secret called WHOLE FOODS and how this could quite literally be the key to meeting your goals this year (and probably save you a lot of money on all the fad diets along the way). So today, we’re going to define what exactly processed foods & whole foods are, how they affect your body and as a bonus: we are going to debunk the calories in calories out theory. LETS GET TO WORK! SHOW NOTES LINKS: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9189580/ https://www.health.harvard.edu/staying-healthy/stop-counting-calories Connect with us: | |||
| 18 Jan 2023 | Ep 11: How to "Watch What You Eat" | 00:28:23 | |
Should you track macros in order to lose weight? What about counting calories? Is there a difference and if so which one is better?! The issue is…with all the diet industry noise & nonsense going on around you…it’s hard to understand which approach is right for YOU. You probably follow a million and one fitspo influencers & read different articles from various experts who all seem to do something a little different when it comes to their diet “approach” and how to lose weight the “right way”. https://nutrition.org/the-benefits-of-food-journaling/ https://pubmed.ncbi.nlm.nih.gov/18617080/
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| 25 Jan 2023 | Ep 12: Good Carbs DO Exist! | 00:31:25 | |
Over the years, carbs have gained an extremely bad reputation. There are more and more trendy diets that preach eliminating and drastically slashing carbs, and consequently consuming more protein and fat, was the only way to lose weight. But today, we want to shine light on this argument and explain to you why “good” carbs DO exist & how they can ultimately help you reach your goals sooner rather than later and with a hell of a lot more energy along the way! Dietary Guidelines for Americans: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959843/ Atkins Diet: Homemade Granola: Connect with us: | |||
| 01 Feb 2023 | Ep 13: Chatting with Crossfit Royalty, Kristi O'Connell! | 01:13:20 | |
Special Guest and Crossfit Royalty Kristi O’Connell is joining the show today! Kristi is a 7x CrossFit Games athlete, Division 1 Swimmer, Gym Owner, Youtuber, and all around health and fitness enthusiast. She is talking all things Food, Fitness, and Focus with Lindsey and Natalie while breaking the negative stigma with Crossfit and sharing the positive community and benefits of the incredible sport. Oh, and did we mention she is Natalie’s first cousin? Its a family affair on Find Your Forma, be sure to tune in! Follow Kristi on Social Media
*CrossFit is a strength and conditioning workout that is made up of functional movement performed at a high intensity level. Connect with us: | |||
| 08 Feb 2023 | Ep 14: Date Night Decisions | 00:22:38 | |
Whether you are being wineD and dined by your lovah, meeting girlfriends for a fun night, we are going to give some helpful advice on how to navigate going out to a restaurant while working towards a health and wellness goals! And yall - we are talking specifically about how to navigate going out to eat WHILE WORKING TOWARDS A GOAL. Not saying this is how you have to live your life for the rest of your life, but instead if you are working towards a weightloss or fat loss goal, we want you to know you CAN GO OUT AND ENJOY YOURSELF and you dont have to be a hermit crab hiding at home
Connect with Natalie & Lindsey: Connect with us: | |||
| 15 Feb 2023 | Ep 15: The TRUTH About Fats - What To Eat And What To Avoid | 00:31:28 | |
We want to give you the FACTS & help you better understand FATS & distinguish which ones are “bad” or “good”. In fact, fats actually have plentyyy of benefits that help to give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, lower inflammation, keep you feeling full and satisfied, balance hormones, and helps your body absorb vital nutrients...OH and your brain is 60% fat! So as you can see - fats are super freaking important & there are a lot of misconceptions when it comes to fats so we have lotsss to cover today. We also want to touch on our opinion with keto & debunk a very important myth that eggs raise your cholesterol & you shouldn’t be eating them if you have high cholesterol. So get ready to take your guard down from what you “think” you may know about fats & be ready to learn a lot today b/c this is going to be an eye opening episode for sure. We are leaving nothing to the imagination. Links and resources: https://www.hsph.harvard.edu/news/features/monosaturated-fat-heart-disease-risk/ https://www.dietaryguidelines.gov/ Connect with Natalie & Lindsey: Connect with us: | |||
| 22 Feb 2023 | Ep 16: Postpartum Problems with Health Coach Emily Judice | 01:18:40 | |
Being a Mama is such a beautiful, badass, amazing blessing in life and we have TONS of mamas listening to our show - including brand new mamas! I think we can all agree your entire life changes when you are having a baby or multiple babies which brings tons of questions. Lots and lots and lots of questions ESPECIALLY for what happens to YOU after the baby comes.
Now whether you are the type of person who goes with the flow or needs a plan for making a plan…we are going to chat ALL THINGS ABOUT POSTPARTUM MAMAS. And yall are in for a TREAT because not only do we have our co-host Lindsey to help us out, we also have our dear friend and special guest Emily Judice who is an expert in this field and tell us exactly what to expect! Emily is a certified nutrition coach specializing in whole food nutrition, macros and habit changes for busy ladies with a heavy focus on pregnant and postpartum moms. She is a wife and mama to 4 including a 7 month old baby boy. Her mission is to help mamas navigate that postpartum stage to reach goals in a smart and sustainable way while maintaining milk supply and healing their bodies. Connect with Emily: https://www.instagram.com/emilyeatsandchats Pregnancy & Postpartum GUIDE: https://view.flodesk.com/pages/631118542812b898e99a9684
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| 08 Mar 2023 | Ep 17: The Power of Protein | 00:19:45 | |
CLICK HERE for our favorite protein powders we recommend!! We are wrapping up our macro series today and finishing with our personal favorite…..PPPPPROTEIN!! Today we are giving you the surface level info about protein.
AND if time allows we will debunk a few popular myths at the end! Buckle up and take notes because this is a good one! Sources: National Academy of Sports Medicine https://www.mdpi.com/2072-6643/8/6/359 https://pubmed.ncbi.nlm.nih.gov/28686536/ https://pubmed.ncbi.nlm.nih.gov/32666115/ High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941. A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial. Br J Nutr. 2021 Sep 14;126(5):674-684. doi: 10.1017/S0007114520004481. Epub 2020 Nov 11. PMID: 33172506; PMCID: PMC8110608. Claire E Berryman, Harris R Lieberman, Victor L Fulgoni, III, Stefan M Pasiakos, Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001–2014, The American Journal of Clinical Nutrition, Volume 108, Issue 2, August 2018, Pages 405–413, https://doi.org/10.1093/ajcn/nqy088 Connect with us: | |||
| 22 Jun 2023 | Ep 18: Introducing 3FORMA! | 00:26:01 | |
Introducing 3FORMA!! The health and wellness app helps improve women's self-esteem through 3 main pillars: food, fitness, and focus. It is our blood, sweat, and tears, and we’re excited to share all the details with yall! Visit www.3forma.app to learn more and join now! Connect with us: | |||
| 28 Jun 2023 | Ep 19: The WORST Foods In America | 00:33:48 | |
After coming across an online article from EAT THIS NOT THAT with a list of “the 10 unhealthiest foods on the planet” we immediately became inspired to do our own further investigation to dive DEEP into ultra-processed foods in America. From chips to Lean Cuisines, it's concerning to see just how many UNNATURAL ingredients are being added to our food. It's no wonder Americans are experiencing health problems like never before. But there's no need to panic - we can take control of our diets by reading labels and choosing foods with fewer additives and ingredients. After all, when it comes to ingredients for packaged foods, less is more. And today we are going to go into ALL of the details. - sharing information about additives and preservatives within our food - what you should AVOID and red flag ingredients - how to read a food label - the top ultra-processed food brands and healthier alternatives RESOURCES AND LINKS: https://www.ncbi.nlm.nih.gov/books/NBK216659/ https://pubmed.ncbi.nlm.nih.gov/23026007/ https://www.eatthis.com/unhealthiest-food-brands/ https://www.excli.de/index.php/excli. https://www.youtube.com/watch?v=LZp29Qeu8_U&t=4s Connect with us: | |||
| 05 Jul 2023 | Ep 20: Find Your FORMA Q&A | 00:32:36 | |
You asked and we answered! Tune in as Natalie and Lindsey host a Q&A answering your health and wellness questions. Connect with us: | |||
| 12 Jul 2023 | Ep 21: Can You Shrink Your Stomach?! | 00:24:09 | |
Happy 4th of July America!! Who watched the famous hotdog eating contest? We did, and it sparked ALOT of conversation. Today we're chatting about…
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589306/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317257/ https://www.webmd.com/women/features/stomach-problems https://health.clevelandclinic.org/does-my-stomach-actually-shrink-when-i-lose-weight/ Connect with us: | |||
| 19 Jul 2023 | Ep 22: Learn to Love Your Pelvic Floor with Dr. Kassie Dewitt | 00:52:38 | |
Today we have Dr. Kassie Dewitt!! She is a pelvic floor expert, doctor of occupational therapy, and online course creator of Urine Good Company and is here to discuss your pelvic floor health. Kassie's passion is educating women on bladder and bowel health, incontinence (leaking urine), after-baby recovery, pain with intercourse, and nutrition. Not only is she so brilliant, but she's also hilarious and highly entertaining! We will be chatting about anatomy, what is “normal” and what is considered dysfunctional regarding your pelvic floor. WELCOME KASSIE!!! Follow Dr. Kassie on Instagram and TikTok @dr.kassiedewittotd Link to the masterclass: https://event.webinarjam.com/register/2/07om1ug Link to free guide: https://kassie-dewitt.ck.page/0d210fd84d Connect with us: | |||
| 02 Aug 2023 | Ep 23: Debunking CBD with Kaelyn Nicks | 00:33:06 | |
Kaelyn Nicks is the trailblazing and visionary Founder/CEO of JADED CBD, an elevated wellness brand built to improve mental health, defy stigmas, and empower people to feel like their best selves. Prior to JADED, Kaelyn spent nearly a decade in the consumer goods industry, where she skillfully managed dozens of brands and categories exceeding $1B in revenue. As an intentional and upscale brand, JADED has garnered recognition from prestigious publications such as Forbes, Fashionista, and People (to name a few). Entrepreneur Herald deemed Kaelyn one of the "Top 20 Entrepreneurs to Watch in 2023," while Disrupt Magazine celebrated her as one of the "Top 10 Women Disruptors" for her breakthrough work in the provocative cannabis industry. Disclaimer: This information is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Consult your physician or other qualified health care provider before use. Company Website: https://jadedcbd.com/ Discount Code: FORMA15 for 15% off products Connect with us: | |||
| 09 Aug 2023 | Ep 24: All Knocked Up! | 00:56:45 | |
WE ARE PREGNANT!! SHOW NOTES LINKS: Connect with us: | |||
| 16 Aug 2023 | Ep 25: Addressing the Stigma Around Ozempic with Dr. Brett Zepponi | 00:51:13 | |
Today, we are going to get into our thoughts & the stigma around the notorious medical weight loss medications such as Ozempic that are circulating in the media with all the celebrities like Elon Musk & Khloe Kardashian and sooo many more. And there’s a very big chance you know someone taking this medication OR you may even be taking it yourself!
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| 23 Aug 2023 | Ep 26: Natalie's First Trimester Cliff Notes! | 00:29:17 | |
Natalie is sharing everything she has learned within the 1st trimester thus far. She’s talking about mindset, nutrition, exercise, and some tips that have helped her feel her best! BOOKS
PODCASTS
PUBLISHED JOURNALS & ARTICLES
VITAMINS $ SUPPS
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| 30 Aug 2023 | Ep 27: Our Favorite Travel Tips | 00:39:52 | |
Learn about our favorite ways to stay on track while on vacation or traveling for work! Were sharing ways to prepare for nutrition, workouts you can do anywhere, and the best mindset to keep while you’re away. AND we're giving away tons of free goodies!! Click below for our free Travel Guide and our Snatched and Social Guide for Summer! GUIDES:
RECOMMENDATIONS:
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| 06 Sep 2023 | Ep 28: Selling Confidence with Entrepreneur Liz Holtz | 00:53:20 | |
Confidence can be really hard to find…let alone to sell! Today we are chatting with one of our favorites, Liz Holtz. She is the Co-Founder and Creative Director of LiCi Fit, a fitness and lifestyle brand that empowers women to embrace their uniqueness and cultivate self-confidence. Liz started the brand with her best friend Cinee, and without any funding or business experience, and together they grew from their small apartment to a multi-million dollar brand. Before entering the world of fashion, Liz dedicated her adolescent years to training to be a professional dancer. After graduating with a BFA in Dance Performance, Liz was forced to explore new avenues after a career-ending injury. Through her own journey of physical therapy and healing, Liz discovered her passion for fitness and her desire to inspire other women to unleash their confidence through self-improvement. This led her to pursue a career in personal training. After a few years of experience in the fitness space, Liz and Cinee felt that there was something missing in women’s activewear- a fashionable look AND the perfect fit- and so LiCi Fit was born. A fast-growing brand gaining recognition for its high-quality fabric, curve accentuating tailoring, and fierce prints, LiCi has a fan base of celebrities including Kylie Jenner, SZA, Vanessa Hudgens, and Bebe Rexha to name a few. LiCi has also been featured in Forbes “Summer Fun Fashion Trends” List. LiCi’s ability to combine style and functionality has not only garnered recognition and success, but has also created a community and inspired women all over the world to embrace their bodies, stand out, and pursue their dreams with confidence. Where to find her:
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| 13 Sep 2023 | Ep 29: I Should Cut My Calories...Right? | 00:31:15 | |
Today we are chatting all about being in a calorie deficit - what it means, what it looks like, how long you should be in a deficit, and how to come out of one! https://pubmed.ncbi.nlm.nih.gov/11348556/ https://www.medicinenet.com/what_is_the_formula_to_calculate_bmr/article.htm https://pubmed.ncbi.nlm.nih.gov/17995479/ https://pubmed.ncbi.nlm.nih.gov/8968699/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/ A review concluded that “diet-induced weight loss results in long-term changes in appetite gut hormones, postulated to favour increased appetite and weight regain” (Lean & Malkova, 2016, p. 622). There are other physiological changes. When food intake was restricted, the resulting loss of body fat was associated with a decrease in the production of body heat and a reduction in metabolic rate (Dulloo & Jacquet, 1998), changes that will facilitate a return to the initial weight. More generally, the perceived reward of food increased following weight loss (Cameron, Goldfield, Cyr, & Doucet, 2008). Connect with us: | |||
| 27 Sep 2023 | Ep 30: Maintenance Calories & Building Booties | 00:40:32 | |
Today were continuing the convo from last week and chatting all about maintenance calories + how to build muscle. We will be covering
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/ https://www.frontiersin.org/articles/10.3389/fnut.2020.569270/full Connect with us: | |||
| 11 Oct 2023 | Ep 31: The Scale...Friend or Foe? | 00:40:47 | |
Ladies, we've all been there - that tempting urge to step on the scale each morning, holding our breath for the magical number that will dictate the mood for the rest of the day! But why do we do this to ourselves? Why do we define ourselves based on a specific number? Everyone has their personal reasons and we are NOT here to judge you or tell you to change, but we are here to share some light on a different perspective that has helped each of us and can hopefully help you too! Our goal for this episode stems from our company’s mission at 3FORMA which is - to improve women’s self-esteem. So today we are going to chat about
Full disclosure: we are not therapists, we are not making any personal recommendations, nor telling you what to do. We are simply your girlfriends, sharing research, personal stories, and hopefully, a new perspective that could possibly help you show yourself a little more love at the end of the day. RESOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729441/ https://www.womenshealthmag.com/weight-loss/a19977216/how-much-weight-fluctuation-is-normal/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7192384/ https://www.medicalnewstoday.com/articles/weight-fluctuation#summary Connect with us: | |||
| 25 Oct 2023 | Ep 32: How to Have a Simple Birth Journey with Kaitlin Spano | 00:56:26 | |
Kaitlin is an author, blogger, wife, and homeschooling mother of five kiddos under the age of eight. She has the privilege of helping women navigate the journey of pregnancy and postpartum recovery. She does this by sharing with women the simple science of their amazing bodies so they can then prepare their bodies for pregnancy, birth, and a faster recovery. After tragically losing her best friend to a childbirth-related incident and struggling to find reliable information on her own pregnancy and postpartum journey, she began to explore science-based strategies that support mothers in the perinatal season. The more she read and put into practice throughout her own pregnancies, she realized that moms needed access to this information. As a mother, you have the right to understand these simple strategies so you can prepare for a positive birth experience, recover faster, and stay strong for motherhood and life! You can find Kaitlin at Kaitlinspano.co and Maternal Method on YouTube! Check out her Amazon journals to support pregnancy and postpartum here: Links: Real Food Nutrition for Pregnancy - https://a.co/d/hVSBW8v Connect with us: | |||
| 08 Nov 2023 | Ep 33: Why Rest Days Are Your Best Days | 00:34:39 | |
Alright Workout-aholics! Listen up because we have some LIFE CHANGING information for you today. Our good friend Kayla Conway is joining us to chat all about overtraining syndrome and how to recognize & prevent it to enhance your wellness and live pain-free! Kayla is a Doctor of Physical Therapy who works with patients across the country for Sword Health, as well as serving patients in the Charleston area through her own mobile physical therapy company, Pro Active Physical Therapy & Performance. Kayla is passionate about helping you live a pain free life, and goes beyond exercises to help you understand the root cause of your pain and resolve it. As an avid runner, tennis player, and former NCAA Division I volleyball player, Kayla loves working with active populations of all ages through a holistic approach to achieving their health & fitness goals pain-free! Work with Kayla Here: https://www.proactive-physical-therapy.com/ Connect with us: | |||
| 22 Nov 2023 | Ep 34: Q&A | 00:43:56 | |
We are answering your most popular questions! Everything from plant-based protein to getting through Thanksgiving, you asked and we’ve got answers. Walking Pad: https://a.co/d/gSStHFC 3FORMA Health and Wellness App: www.3forma.app Connect with us: | |||
| 06 Dec 2023 | Ep 35: Natalie's 2nd Trimester Recap | 00:33:50 | |
Nat is sharing some key takeaways and valuable resources she has learned during her 2nd trimester as well as some funny stories and REAL feels! Hoping to help anyone who is going through pregnancy and share some insight. LINKS: Blog About Nutrition During Pregnancy https://www.justjessieb.com/2018/11/prenatal-nutrition-q-and-a/ Real Food for Pregnancy Book https://www.amazon.com/Real-Food-Pregnancy-Prenatal-Nutrition/dp/0986295043 Prenatal Yoga Stretches: https://www.youtube.com/watch?v=BpkYg2EclBA&t=599s https://www.youtube.com/watch?v=HzXkMnvqojE https://www.youtube.com/watch?v=VKIGqEEtW4o Pregnancy Weight Gain Breakdown:
TOTAL= 25 - 35 lbs (this is generic information and will be different for every individual woman based on their genetic make up, pregnancy, lifestyle and health.) Connect with us: | |||
| 20 Dec 2023 | Ep 36: Homegrown & Homemade | 00:34:16 | |
Friends!! We are so excited to have a very special guest on our show today!! if you are a food LOVAH and enjoy whipping up delicious meals in the kitchen, turn up the volume because today we have our sweet friend Tina Schoenfeldt on FYF. Tina is a lifestyle blogger, content creator, and now cookbook author!! She comes from a lineage rich in culinary and gardening traditions, and her passion for food was ignited early on. Her debut cookbook “Homegrown and Homemade” is a collection of years spent mastering the art of garden-to-table cooking. With this cookbook, She aims to bridge the gap between the joys of gardening and the comfort of homecooked meals, ensuring every reader experiences the magic of creating dishes straight from their gardens. WHERE TO FIND TINA! Website: https://tinaschoenfeldt.com/about-2/ Cookbook: Social Media: @Tinaschoenfeldt Connect with us: | |||
| 29 May 2024 | Ep 37: We Had A Baby! Natalie's Labor & Delivery Story | 00:54:55 | |
Nat's sharing all the details of her labor and delivery story for her baby girl! She's not holding anything back and sharing some tips for a speedy recovery and how she DID NOT TEAR! Connect with us: | |||
| 05 Jun 2024 | Ep 38: Intermittent Fasting, Is It Right For You? | 00:54:39 | |
Hey there ladies! Welcome to our latest episode of FYF where we are debunking diet industry BS, Myths, Questions, all of the above! Today, we're unraveling the mystery behind intermittent fasting. It's become super popular, and for good reason. We're here to break it down for you in a way that's relatable and easy to understand. SOURCES:
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| 12 Jun 2024 | Ep 39: Collagen 101 | 00:33:13 | |
Buckle up b/c we're about to dive headfirst into the wondrous world of collagen, the stuff that keeps us looking fab and feeling fierce. Collagen is your secret weapon, your trusty sidekick, and everything in between when it comes to your hair, skin and nails and even your joints...however, there is a big difference between collagen and protein & there are several different ways in which you can source it. So today, we are going to go over ALL of that + why the hell it's so damn important for you & how to look for the best one on the market! When choosing your collagen fix, be sure to do your homework. Look for quality, transparency, and a little sprinkle of magic in every scoop. After all, you deserve nothing but the best! SOURCES:
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| 03 Jul 2024 | Ep 40: Cranking Up The Heat with Saunas and Infrared Therapy! | 00:26:30 | |
Today, we're diving into the steamy world of saunas and the futuristic realm of infrared light therapy. Get ready to sweat it out with us as we explore their profound effects on the human body and whether they should be a regular part of your weekly routine. Let’s get heated!
Detailed analysis of infrared saunas, including benefits and lower operational temperatures: (Uppsala Universitet) (Heads Up Health) Connect with us: | |||
| 07 Aug 2024 | Ep 41: The Dirty Dozen | 00:22:36 | |
Today, we’re diving into the Dirty Dozen—those fruits and veggies that, while incredibly nutritious, tend to have the most pesticide residues. But don’t worry, we’ve got you covered with tips to navigate your grocery store like a pro. We know many of you have wondered about the organic vs. non-organic debate and probably gone back and forth. That’s why we love the Dirty Dozen list so much—it lets you enjoy the best of both worlds without unnecessarily overspending! Sources: https://www.ewg.org/foodnews/summary.php https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5358676/ https://www.ewg.org/foodnews/summary.php#dirty-dozen https://www.bu.edu/articles/2023/pov-pesticides-and-produce-ignore-the-dirty-dozen-list/ Connect with us: | |||
| 14 Aug 2024 | Ep 42: Diaries of a Night Nurse | 00:43:24 | |
Hey, friends!! We are so pumped for today’s episode because we’re diving into a topic that’s super close to my heart—babies!! You knew this was coming sooner or later, right? Haha. And to make it even better, we have a very special guest with us today, my amazing friend and night nurse, Mandy Owens. Mandy’s story is truly inspiring—she grew up on a tobacco farm in Virginia and found her love for babies early on when her mom ran a daycare out of their home. That passion led her to the UVA Nursing School, where she graduated with a Bachelor’s in Science and Nursing in 2001. Since then, Mandy has been all about helping moms and babies. She started out as a Mother/Baby RN in Annapolis, Maryland, always going above and beyond for her patients. After taking some time to care for her own kiddos, she returned to her calling in 2013 by launching her own company. Over her 23 years as a Registered Nurse, Mandy’s worked with everyone from pregnant teens to high-risk maternity patients, and she’s been a lifesaver for so many parents and newborns in private homes. She’s even taught childbirth, breastfeeding, infant CPR, and newborn care classes in both hospitals and privately. Natalie first met Mandy about six months into her pregnancy when she was desperately searching for a night nurse. Natalie was beyond thrilled to get on Mandy’s schedule—she’s in high demand here in Charleston, and for all the right reasons. Mandy is an absolute expert when it comes to babies, and before we jump into all the baby talk, I just have to share her impressive credentials with you: BSN/RN Bachelor of Science in Nursing from the University of Virginia, 2001 Certified Baby Planner (CBP) Certified Gottman Educator (CGE) Certified Lactation Counselor (CLC) Lamaze Certified Childbirth Educator (LCCE) Tune in to hear all the guidance for newborns and more! Where to find for info about Mandy Owens and her company, Your Baby Consultant: Connect with us: | |||
| 04 Sep 2024 | Ep 43: Granola Glam Mamas | 00:41:18 | |
Today, we're diving into what it means to be a Granola Glam Mama. It's a term we love because it perfectly captures the balance we're all trying to find in motherhood. Sometimes we're all about those super holistic, crunchy habits, and other times, we're happy to let the kids watch Mrs. Rachel on YouTube while we sip our coffee in peace. And let's be real, sometimes the best self-care is getting a babysitter so you can get your hair done! The beauty of being a Granola Glam Mama is that it’s all about finding your own path. Motherhood isn't one-size-fits-all. There's no perfect formula, no right way to do it. There are 10,000 different ways to get the job done, and every single one is valid. And that's something we want to emphasize today. Whether you're making your own baby food from scratch or grabbing those convenient pouches, it's all good. What matters most is that you're showing up for yourself and your family in a way that feels right for you. Granola Glam Mama Guide: https://balanced-frog-963.myflodesk.com/bou7t6b6do Connect with us: | |||
| 11 Sep 2024 | Ep 44: HOME PLUNGE, The Ultimate Full Body Recovery Product | 00:34:28 | |
Ready to take the plunge? In today's episode, we're diving into the icy world of cold plunges with our special guest, Christopher! Whether you're a seasoned pro or just curious about the hype, Christopher’s got the chill vibes and expert tips to get you hooked. So grab your courage (and maybe a warm towel), and let's jump right in! Christopher has a B.S. in aerospace engineering with a career history of translating complex technologies into customer-centric solutions. His expertise spans various domains, including control system engineering and design, architectural lighting manufacturing, as well as SaaS enterprise solution design with game engine technology. With his background in engineering, business development, product design, and lifelong passion for soccer, creating a better cold plunge for the everyday consumer was a natural fit. Where you can find more info about Christopher and Homeplunge! Website: www.thehomeplunge.com IG: https://www.instagram.com/homeplunge/ LinkedIn : https://www.linkedin.com/in/christopherfrancisgonzalez/ YouTube: https://www.youtube.com/@HomePlunge Articles and Journals about Cold Plunge benefits and risks: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9953392/ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts Connect with us: | |||
| 18 Sep 2024 | Ep 45: Tiny Health, BIG Impact | 00:50:23 | |
Today's conversation is all about the microbiome and the major impact it has on your body. Learn all about your gut health, how it affects your body, and where you can find legitimate testing to gain knowledge - insights - and action steps to feeling your best! We welcome Cheryl Sew Hoy, Founder of Tiny Health, to share all the details and reachable services to help you feel your best! Cheryl Sew Hoy is the CEO and Founder of Tiny Health, the leading microbiome health platform for families. Launched in 2022, Tiny Health’s Gut Health Test is the first-ever at-home gut microbiome test for moms and babies in the crucial first 1,000 days, using shotgun metagenomic sequencing. Cheryl’s mission is to improve the health outcomes of our future generation and reverse the pediatric chronic condition crisis by empowering individuals to make evidence-based, personalized, informed dietary, nutritional and lifestyle choices. Cheryl’s perspectives, and Tiny Health’s success stories have been recently featured in the Washington Post, Techcrunch, Forbes, Fitt Insider, Fortune and many more. Cheryl is an accomplished and repeat founder of multiple companies including a successful consumer software startup that was acquired by Walmart Labs in 2013. In 2020, Cheryl founded Tiny Health to take charge of her family’s microbiome health after giving birth to her 2 children, when she realized that early life microbiome imbalances are linked to many chronic conditions. Where you can find more info about Tiny Health! Connect with us: | |||
| 25 Sep 2024 | Ep 46: Plants vs Prescriptions: Lets Talk Functional Health | 00:43:06 | |
We are going to chat about the amazing world of functional medicine and provide you with super valuable information that might change your whole perspective on the choices you make when it comes to your health. Here is a quick bio about our special guest, Danielle Stunzi. Danielle is a 40-year-old wife and mom of two and a Charleston, South Carolina native who has had a passion for health, nutrition, and fitness forever. After many years of working in a fast-paced corporate environment and rarely effectively managing her stress, her health began to deteriorate. She wasn't sleeping well, her libido had tanked, her hair was falling out, bloating after every meal, and acne breakouts were a regular occurrence. On the outside, SHE "looked" pretty healthy with an ideal weight, and "great energy"..but she was pushing through even when my body was signaling otherwise. It wasn't until she began doing her own research and became her own health advocate that she sought out Functional lab testing to see what was going on inside. That's when she discovered her hormones were low, inflammation was high, she had several food sensitivities, protein digestion issues, mold toxicity, and her gut microbiome was out of balance. Not only did a Functional approach to health and healing bring her body back into balance, but it also led her to the realization that she wanted to teach others how to become their own health advocates and truly heal naturally from the inside out! now she is proudly a Certified Functional Diagnostic Nutrition Practitioner® (FDNP or Health Practitioner for short), and says nothing brings me more joy and fulfillment than supporting and empowering others to take their health into their own hands to achieve their personal health goals! Danielle’s Company: Age Well With Danielle Company website: https://agewellwithdanielle.com/ (works with people virtually as well) Listen to Episode 45: Tiny Health, BIG IMPACT Connect with us: | |||
| 23 Oct 2024 | Ep 47: Creatine: Everything You Need to Know! | 00:25:49 | |
This episode gives a comprehensive look at creatine while keeping it accessible and relatable for women, especially moms who are looking to stay strong and healthy. Get your creatine monohydrate here: https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=nataliedraizen SOURCES
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| 30 Oct 2024 | Ep 48: The Sugar Shift: How to Cut the Cravings and Thrive | 00:39:36 | |
Listen up as Natalie dives headfirst into sugar! Learn about the different types, how it affects your body, and ways to make a shift and reduce sugar intake to improve your health and your loved ones. Check out the resources linked below + our sources.
SOURCES: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar https://pmc.ncbi.nlm.nih.gov/articles/PMC5775006/ https://ajcn.nutrition.org/article/S0002-9165(22)03910-7/fulltext https://www.bmj.com/content/381/bmj-2022-071609 https://pmc.ncbi.nlm.nih.gov/articles/PMC9867287/ Connect with us: | |||
| 11 Dec 2024 | Ep 49: A Client Testimony | 01:02:59 | |
Sometimes we need a little to make a small shift to experience a BIG change! For those who don’t know, Natalie owns and runs a health & wellness app for women called 3FORMA. Her mission is to build your self-esteem by reshaping your daily habits through food, fitness, and focus. We are so grateful one of Natalie’s private clients, Kelley Moore, has agreed to share her experience with you! Kelley, her husband, 16 month-old daughter live in a small town in North Mississippi. She’s been a client of either Lindsay or Natalie’s since 2019. Since then she’s learned a lot about living a sustainable lifestyle while navigating all the curve balls life throws at you! She is the special guest on the show as we celebrate her AH MAY ZING transformation from the inside out - literally. Kelley shares her journey with health and wellness, the major shift that catapulted her success, and the best piece of advice that truly changed her life for good. Connect with us: | |||